Fine Tuning Your Nutrition To Aid Recovery From Injury

Sports of all types are getting more competitive and tuned towards athleticism, and this is contributing to a nationwide trend towards sports injury. A three year study by the CDC found that there were 34.1 sports injuries per 1,000 population, or 8.9m total annually. Whilst this isn’t a problem in itself, it seems Americans have a problem with recovery. According to Delaware professor Airelle Hunter-Giordana in USA Today, this often comes down to refusing help, poor quality sleep, and, crucially, nutrition.

It sounds obvious but nutrition is absolutely key to your full recovery. Many enthusiasts will feel less encouraged to eat due to being laid up, concerned about weight gain. However, diet should be one of your first considerations when planning your recovery, and fine tuning your intake will help to produce a fast and smooth recovery.

The role of micronutrients 

Nutrition can be broken down into two broad categories. Macronutrients concern your biggest food groups – carbs, fats and protein. Micronutrients concerns the vitamins, minerals, acids and so on that help the running of your complex internal systems. A 2015 study in the Open Access Journal of Sports Medicine outlined the importance of micronutrients when it found that vitamin D, nitrates and b-alanine aid recovery from injury and everyday activity.

Do your research into what your body needs, and be wary that you’re not receiving your nutrients in your day-to-day food – fruit contains a lot of vitamin C, for example. If you can identify areas of improvement, it’s worth it to invest in a jacked pack of micronutrients to aid your body, and you’ll be on your way to fine tuning your micro intake.

Assessing your protein requirements

It’s generally accepted that protein is necessary in higher levels for active people. This is because muscles and ligaments placed under strain will happily use up extra supplies for repair. Too much protein can be seriously problematic, however, and according to HealthLine protein buildup can lead to nephritis – kidney failure, in layman’s terms. It’s incredibly important, then, to drill down on your protein requirements.

First look at your exertion – if your sport or activity is mainly endurance based, you’ll need less than in, say, powerlifting. Secondly, work out your ratio; according to Team USA, 1.3-1.8g protein per kg is appropriate for most active people. If you are laid up with an injury, be wary over your protein intake as your body will use it less effectively than if you are exercising.

The role of carbohydrates

Carbohydrates frequently receive a bad rep as empty calories. When not packed on for use soon after in sports, they can lead to weight gain – however, during recovery, they are invaluable. Don’t default to white grains, however. According to Shape, during recovery you should keep up carb intake but switch to whole grains, organic fruit and vegetables.

This will help to reduce inflammation, a contributing factor to long periods out with injury, and will help to speed up your recovery. Whereas the likes of rice and pasta are invaluable for stamina pre-injury, it’s best to avoid them during recovery. Again, listen to your body.

Recovery from injury is often underestimated as a period of convalescence in which rest is king. Rest is very important, of course, but so is nutrition. Feeding your body the perfect ingredients to make a positive recovery from your injury is absolutely key to long-term vitality.

By Jess Walter

Older Patients with Knee Pain May Benefit from Allograft Transplant Technique

By JRF Ortho

Image result for knee pain

Knee pain in active patients over 40 is often difficult to treat but according to researchers presenting their work today at the American Orthopaedic Society for Sports Medicine’s (AOSSM) Annual Meeting in San Diego, utilizing a special kind of allograft may be a step in the right direction.

“Our findings note that patients older than 40 may benefit from using a fresh osteochondral allograft transplantation to treat focal cartilage defects, a common cause of knee pain in adults,” said lead author, Dennis Crawford, MD, PhD from the Oregon Health and Science University in Portland, Oregon.

Crawford and his colleagues looked at a total of 80 patients broken into two groups. The study group consisted of 38 patients, 10 women and 28 men who were at least 40 years of age and a control group with 42 patients (27 men and 15 women) who were 39 years of age or younger.

A statistically significant improvement for both groups was noted for the final follow-up for IKDC and all five KOOS sub-scores. Greatest changes were seen in the ability of patients to perform Sports and with improvement in healthful daily activity. Previous surgical treatment was performed on 31 of 38 knees in the study group and 37 of the 42 knees in the control group.

“This type of osteochondral allograft transplantation has traditionally been used in younger active patients with cartilage disorders. However, seeing this type of success allows sports medicine physicians another option in older patients and serves as a predictable biologic joint preservation technique,” said Crawford.

Boost Your Metabolism with Intermittent Fasting

By Karen Malkin, Karen Malkin Health Counseling 

Train Your Body to Burn Fat for Fuel- The best of all medicines is resting and fasting.” —Benjamin Franklin 

Have you heard of intermittent fasting (IF) and wondered what it’s all about? Well IF simply involves alternating cycles of fasting and eating. Many studies show this can cause weight loss, improve metabolic health, protect against disease, and perhaps help you live longer.

Specific benefits of intermittent fasting include:

• Lower glucose and/or insulin levels

• Improved lipid profile and blood pressure

• Greater fat mobilization

• Slower cell proliferation rates

• Enhanced mitochondrial remodeling

• Lower inflammation and oxidative stress

• Slower aging and longer lifespan

• Increased HGH and athletic performance

Hardwired to Fast?

The whole idea of intermittent fasting is as old as eating itself. Back in the hunter-gatherer days we didn’t have the luxury of eating a meal every three hours. You only ate after you caught or foraged your food—and there could be long periods of fasting between those meals. Today, we still do some form of IF. When you go to sleep you literally fast for eight hours, wake up, and then eat“break-fast” in the morning.

Here are some of the popular methods of IF:

  • Alternate Day Fasting: Alternating fasting days with eating days.
  • Modified Fasting Regimens: Consumption of 20-25% of energy needs on scheduled fasting days (such as the 5:2 diet, in which you eat normally for 5 days of the week and restrict calories for 2 days of the week).
  • Time-Restricted Feeding: Consume food within specific windows, which induces fasting periods on a routine basis (such as the “16/8” method, in which you fast for 16 hours each day, eating only between a noon to 8 p.m. window).

I prefer a modified version of the 16/8 method, which is less restrictive, but delivers similar results:

  • Eat three meals a day.
  • Take time to enjoy a satisfying breakfast.
  • Make lunch your main meal of the day; eating enough to get to dinner without snacking.
  • Finish with a light dinner by 8 p.m. or earleir. No food after that. Eating late at night leads to weight gain.
  • Wake up and break your 10–12 hour fast
  • Drink lots of of water in-between meals

Skipping breakfast may not effect body weight, but it does increase 24-hour blood glucose levels in the short term. More studies are still needed to determine if breakfast skipping is beneficial, neutral or detrimental for your health in the long-term. Some say it’s wise to “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”

How it Works

Burning fat actually refers to the process of using fat as fuel, or your main source of energy. But fat is only one kind of fuel that can be utilized by your body; the other is carbohydrates (or sugars). When your body has both available, it burns the sugars first and the fat second.

A widely popularized theory to stabilize blood sugar is to eat 5–6 small meals throughout the day. However, when your body is being fed every 2–3 hours, it has no incentive to burn its stored fat for energy. When you eat three meals a day with ample time between meals, your body is forced to burn stored fat.

Once fat is restored as an active fuel supply, you’ll enjoy the benefits of increased energy, more stable moods, greater mental clarity, better sleep, fewer cravings, and natural—permanent weight management. By doing these “mini fasts” between meals, you are training your body to use your fat reserves as fuel, which is one important way to Master Your Metabolism.

To your good health,

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Four Questions to Ask Before Spine Surgery

back pain active adult

If you’ve been told you need spine surgery, it’s smart to get a second opinion. Here are questions to ask any surgeon to help decide where to be treated.

Q: Do they have spine surgery specialists?

A: “For any problem, you want a team that specializes in that surgery, because more experience leads to better success rates,” explains Christopher J. DeWald, MD, spine surgeon. “At Midwest Orthopaedics at Rush, we have the largest team of neck, back and spine specialists in the region. And our surgeons are leaders in their field, teaching the techniques and procedures we have helped pioneer.”

Q: Do they offer less invasive options?

A: “Two-thirds of patients who come here expecting surgery, do not end up having surgery,” says April Fetzer, DO, physiatrist. “At Midwest Orthopaedics at Rush, we have experts in non-surgical alternatives, including injections, pain medicine and rehabilitation options. And, if surgery is needed, many of our spine surgeries are done minimally invasive, because our surgeons invented techniques used throughout the world.”

Q: How experienced are they at this procedure?

A: “Once you know the type of procedure they recommend, the next question is how many have they done?” asks Frank M. Phillips, MD, spine surgeon. “Spine surgery teams at Midwest Orthopaedics at Rush perform the same type of surgeries day in and day out. In fact, no spine surgery team in the region has more experience. And for surgery- especially complex surgeries—the more experience the better.”

Q:What are their success rates?

A: “Hospitals and surgeons are required to report their success rates for every surgical procedure,” explains Kern Singh, MD, spine surgeon. “So, it’s important to ask your surgeon about his or her success rates. The spine surgeons at Midwest Orthopaedics at Rush are very experienced and our success rates are among the best in the country. Which is one of the reasons why the orthopedic program at Rush is ranked among the nation’s best by U.S.News & World Report.”

The section of spine, back, and neck surgery at Midwest Orthopaedics at Rush is comprised of board certified orthopedic doctors, physician assistants and registered orthopedic nurse specialists. Together, this team of leading experts can help diagnose, evaluate and treat patients with varying degrees of neck pain and back pain. Our spine doctors are among the best in Chicago—and the nation—and can help relieve your neck pain or back pain.