Veggie Blog

Whether you play tennis on weekends or train for a marathon, an injury can put you on the sidelines for weeks. Many sports injuries can be prevented with a few simple habits. Here are twelve of them, based on advice from sports medicine experts.

How can you prepare your body?

1. Use stop-and-go drills. If your sport needs bursts of speed, a hard sprint can strain the muscles in your lower body. Practice short intervals, for instance running 30 meters at about 80% effort, jogging for 5 to 10 meters and then running again, and repeat the sequence a few times.

2. Bend your knees. Most anterior cruciate ligament (ACL) injuries happen without contact, usually while landing, cutting or slowing down suddenly. Landing with bent hips and knees, with the knees over the toes and not caving inward, lowers the strain on the joint. The National Athletic Trainers’ Association recommends training programs that combine strength, balance, agility and landing practice. See its position statement on preventing ACL injury.

3. Warm up the way you play. If your sport includes sideways, backward and diagonal movements, build them into your warm-up so that your body is ready for them.

4. Train your shoulders. Throwing, swimming and racquet sports can irritate the rotator cuff, the group of muscles that stabilizes the shoulder. Strengthening these muscles with light weights or bands, and asking a trainer to show you how, can help protect them.

5. Practice on uneven ground. Training on a soft or unstable surface, such as balance exercises, helps your ankles become steadier.

What gear and routines help?

6. Wear the right equipment. Badly fitted or worn-out gear is a common cause of injury. Ask a coach or a specialty store to help you choose, and replace shoes when they are worn out. When you shop for shoes, many experts suggest going late in the day, when your feet are at their largest.

7. Protect your mouth. The American Dental Association recommends a properly fitted mouthguard for sports with a risk of injury to the teeth and face. See the ADA’s guidance on mouthguards. A custom-fitted guard from a dentist is the most comfortable, but any one that you actually wear is better than none.

8. Get coaching. Poor technique is as risky as poor equipment. A coach or a trainer can show you the right way to lift, swing or land. Having someone film you is also useful, as the camera shows what you cannot feel.

9. Know the route. Before you bike, hike or ski a new route, walk or drive it or look at a map so that you know about hills, bends and rough ground.

10. Pace yourself. Increase your distance, weight or intensity gradually, by about 10% a week as a rough rule of thumb, and take at least one rest day each week. Overuse injuries such as tendon pain build up over weeks and are often avoidable.

What about weather and recovery?

11. Stay cool and hydrated. In hot and humid weather your body can overheat, which can lead to heat exhaustion or heat stroke. Drink before, during and after exercise, schedule hard sessions for the cooler hours, and stop if you feel dizzy, weak or sick. Heatstroke needs emergency care, so do not try to “walk it off.”

12. Listen to pain. Stop and rest if something hurts sharply, and see a doctor or physical therapist if it does not improve in a few days. Playing through an injury often turns a small problem into a long one.

Looking after your body is part of the sport, and it will keep you playing for years. For more tips, see our posts on moderate exercise for fitness, lifetime fitness and how to choose a gym and get started.

Cholesterol has a bad reputation, but your body cannot do without it. The trouble starts when there is too much of the wrong kind in your blood. This post explains what cholesterol is, what it does, where it comes from and how to keep it in balance.

What is cholesterol, and what does it do?

Cholesterol is a waxy, fat-like substance found in every cell of your body. You need some of it to build cell membranes, to make hormones and vitamin D, and to make bile, which helps you digest fat. Your body makes all the cholesterol it needs, mainly in the liver, so you do not have to get any from food. Cholesterol is also found in foods from animal sources, such as egg yolks, meat and cheese, but plant foods contain none. See the MedlinePlus overview of cholesterol for the basics.

What are LDL and HDL?

Cholesterol travels through your blood inside carriers called lipoproteins. LDL, or low-density lipoprotein, is known as “bad” cholesterol, because a high LDL level leads to the buildup of plaque in your arteries. HDL, or high-density lipoprotein, is “good” cholesterol, because it carries cholesterol back to the liver, which removes it from the body. When plaque builds up and narrows the arteries, the condition is called atherosclerosis. It can lead to coronary artery disease, and if blood flow to the heart or the brain is blocked suddenly, the result can be a heart attack or stroke. If you want to know what your own numbers mean, read our guide to understanding your cholesterol numbers.

Does the cholesterol you eat matter?

A little, but less than most people think. For most of us, saturated fat has a bigger effect on LDL than dietary cholesterol does. Saturated fat is found in fatty meat, butter, cheese and other full-fat dairy, and in some tropical oils such as coconut and palm oil. MedlinePlus advises people who are trying to lower their cholesterol to eat less than 200 milligrams of dietary cholesterol a day. That means watching egg yolks, organ meats, shrimp and whole-milk dairy.

How can you keep cholesterol in balance?

Choose unsaturated fats. Cook with olive, canola or other plant oils instead of butter, lard or coconut oil, and snack on nuts. Our post on foods to avoid to lower cholesterol has more on the other side of the plate.

Eat more fiber. Oats, beans, lentils, fruit and vegetables are rich in fiber and help keep cholesterol from being absorbed. Whole grains and legumes can also replace refined starch such as white bread.

Go easy on fast food. Burgers, fried chicken, fries and many restaurant meals are high in saturated fat and salt. Eating them now and then is not a disaster, but daily is.

Add fish or other omega-3 sources. Oily fish such as salmon, mackerel and sardines contain omega-3 fats, which are good for the heart, and walnuts and flaxseed contain a plant version.

Stay active and keep a healthy weight. Regular exercise helps raise HDL and lower LDL and triglycerides. See our post on exercise and cholesterol.

When is medicine needed?

If your LDL stays high in spite of changes to your diet and activity, or your risk of heart disease is high, your doctor may prescribe a medicine such as a statin. That decision is for you and your doctor to make, based on your numbers, your age and your family history. Never start or stop a cholesterol medicine on your own.

What there is to know about diet pills

Diet pills come in many forms and with many different ingredients. One thing is certain: never use them as a substitute for cutting calories without your doctor’s advice. If you and your doctor decide that a diet pill is right for you, a few simple steps make it safer.

How should you take diet pills safely?

Take the pill whole with a full glass of water, as the label says, and do not dissolve it in drinks or soup. Some diet pills have a diuretic effect, which makes you urinate more often and can lead to dehydration. Drink plenty of water through the day to protect yourself.

Take only the recommended dose. Taking more than the label says will not make you lose weight faster, and it raises the risk of side effects. Follow the instructions given by your doctor, dietitian or pharmacist and do not rely only on what is printed on the box. Remember, too, that a pill can only support a diet plan. It does not replace one.

Pay attention to your heart. If you notice a racing or pounding heartbeat, chest pain, dizziness or fainting, stop taking the pill and call your doctor. A resting heart rate above 100 beats per minute is considered fast.

Finally, ask how long you should take the pill. Products are not meant to be used indefinitely. With prescription weight loss medicines, the National Institute of Diabetes and Digestive and Kidney Diseases says your doctor will probably advise stopping if you have not lost at least 5% of your starting weight after 12 weeks on the full dose.

What are the two kinds of diet pills?

Prescription diet pills are drugs regulated by the US Food and Drug Administration. Their side effects are monitored, and they are prescribed in set doses. One of the best known is orlistat, sold as Xenical, which is approved for long-term use. It reduces the amount of fat your body absorbs, and its side effects include diarrhea and oily or sudden bowel movements, which is why users are advised to follow a low-fat diet.

Over-the-counter products are a mixed group. A lower-dose form of orlistat, called Alli, is sold without a prescription and is FDA-approved. Most other over-the-counter diet pills, however, are dietary supplements, and supplements do not need FDA approval before they are sold. Some have been found to contain hidden drugs, and some have caused serious harm. In 2000 the FDA asked manufacturers to stop selling products that contained phenylpropanolamine, a stimulant that was once common in diet pills, after it was linked to a higher risk of stroke.

Does natural mean safe?

No. Not everything that comes from a plant is harmless. A classic example is ma huang, the herb that is a source of ephedrine, a strong stimulant. Supplements containing ephedrine alkaloids were banned in the United States in 2004 because of safety concerns. Always check the ingredients, and ask a pharmacist about anything labeled “natural” or “herbal”.

Who should avoid diet pills?

Check with a doctor first if you have, or have had, prostate problems, thyroid disease, a serious mental illness, high blood pressure or heart problems. The same applies to anyone who has had seizures or a stroke. Do not take diet pills together with cold medicines, especially those with decongestants, unless a pharmacist has said it is safe. Stimulant-type diet pills can cause chest pain, anxiety, trouble sleeping and low mood.

As a general rule, do not use diet pills if you are pregnant or think you might be, and if you are sensitive to sulfites or the food coloring tartrazine, check the label. Anyone under 18 or over 60 should talk to a doctor before taking any product for weight loss, especially one based on stimulants that is meant to replace exercise.

What is a better plan?

Most people do better with changes they can keep up. To see what is in many of these products, read our post on what is in a weight loss diet pill. For prescription options, see our post on tablets to help with weight loss. Our weight loss tips and our post on natural weight loss explain how to make progress with food and movement.

Walk into any pharmacy or scroll through any online store and you will find capsules, teas and powders sold as detox supplements. They promise to flush out toxins, boost energy and help you slim down. Before you spend money on one, it helps to know what these products claim, what the evidence shows and what to look out for.

The idea behind detox supplements

The sales pitch is usually the same. Everyday life, the story goes, loads your body with toxins from food, air and water. Those toxins supposedly build up, slow you down and cause tiredness, bloating, headaches or stubborn weight. A supplement is then offered as the way to clear them out.

The trouble is that the word toxins is rarely defined. Labels almost never say which substances a product removes, how much it removes or how anyone measured it. A claim you cannot measure is hard to test, and that is a first warning sign.

What your body already does

Your body has its own cleanup system. The liver breaks down many substances, the kidneys filter the blood and send waste out in urine, the intestines remove what you do not absorb, and the lungs and skin play a part as well. In healthy people this system runs all day without any special product.

That is why major health organizations say there is little reliable evidence that detox products remove toxins or improve health in people without a specific medical problem. If you want to read more about how the body handles waste, our post on body cleansing and detox goes into it.

What the evidence says about detox claims

Good studies of detox supplements are scarce. Many of the studies that exist are small, short or funded by the seller, and few of them measure toxins directly. When people do report feeling better, there are many possible reasons that have nothing to do with the capsule. They may be eating less processed food, drinking more water, sleeping better or simply expecting to feel better.

Weight is a similar story. A lower number on the scale after a cleanse is often water, or the result of eating much less for a few days. It is not proof that fat or toxins left the body. Lasting weight change comes from long-term habits with food and activity, not from a capsule.

Tiredness, indigestion, headaches and a sluggish feeling have many ordinary causes, including poor sleep, stress, diet, infections, and conditions such as anemia or thyroid problems. If these symptoms last, see a doctor instead of assuming that toxins are the cause and treating yourself.

Safety: natural does not mean harmless

In the United States, dietary supplements are not approved by the FDA for safety or effectiveness before they are sold, so quality can vary from one product to the next. A few points are worth knowing:

• Some products contain laxatives or diuretics. These can cause cramps, diarrhea and loss of fluids and minerals, and they are not a healthy way to manage weight.
• Herbal ingredients can interact with prescription medicines, such as blood thinners or blood pressure drugs.
• Seaweed and kelp products can contain a lot of iodine, which matters for anyone with a thyroid condition.
• Products made from algae or herbs can be contaminated if they are poorly made, and a long, unclear ingredient list makes it hard to know what you are taking.
• Pregnant and breastfeeding women, children, and people with a chronic illness should not try these products without medical advice.

Our post on internal body cleansers and our look at detox foot patches cover two other popular detox products in the same way.

Red flags on the label

• Promises to flush toxins or reshape your body without naming the toxins or showing the proof.
• Before-and-after photos or personal stories used in place of studies.
• Claims that the product is proven safe and effective with no study named.
• Pressure to buy several boxes or sign up for a subscription.
• Advice to skip meals or to replace real food with the product.

What actually supports your body

The unexciting answer is the one with the best support. Eat plenty of vegetables, fruit, whole grains, beans and nuts. Drink water through the day. Sleep enough, move regularly, limit alcohol and do not smoke. These habits help the organs that do the real cleanup work, and they cost far less than a supplement.

If you are still curious about a product, talk to your doctor or pharmacist first. Take the label with you and ask what is in it, whether it fits with any medicines you take and what proof exists. A good answer is worth more than any advertisement.

Are natural skin care products the answer to all problems?

When it comes to skin care products, you will find that many people are very particular about using only natural skin care products. They treat all synthetic products as harmful to the skin.

So, are natural skin care products the answer to all of our problems? What if a natural skin care product is not available for a particular skin disorder? Are synthetic skin care products so harmful that they should be banned?

Different people have different answers to these questions. However, the fact is that without synthetic preservatives, it is very difficult to find a skin care product that is 100% natural. There are natural skin care products with natural preservatives, but they can be expensive. They also have a shorter shelf life, which is why many manufacturers avoid them.

Some people wrongly believe that because natural skin care products are natural, they cannot harm the skin. Whether a product suits you does not depend on whether it is synthetic or natural. An unsuitable natural product can harm you in much the same way as a synthetic one, and some plant ingredients are common causes of allergies. So use natural skin care products, but be open to synthetic ones too (you may need them when no natural option exists).

How to choose a product

Your choice of a natural skin care product should be based on 3 factors:

* The skin type (dry, oily, normal, sensitive) of the person who will use that natural skin care product
* The climate in which it will be used, e.g. hot and humid weather calls for oil-free natural skin care products.
* The method of application/use of the natural skin care product. A good product (in fact any product) can seem useless if it is not used in the proper way.

You can also make natural skin care products yourself, using recipes that are easily available on the internet and in books.

Fresh fruits and vegetables are also popular in natural skin care. Some essential oils and herbal oils are useful too and are known for their moisturising and antiseptic properties, but they can irritate the skin, so dilute them and test them first.

However, using a natural skin care product does not mean that you can be careless about other parts of skin care. Natural skin care products work best alongside these basics: healthy eating habits, regular exercise, drinking enough water and cleanliness. Together they form a sensible, natural skin care routine that helps keep your skin healthy.