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Please reply with feedback or questions to newsletter@salisburypediatrics.com. I will try to answer as many questions via the newsletter as possible. As always be well and love your children!
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| Dr. Magryta |  | |
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| Issue: #52 | December 19, 2011 |
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Volume 1, Letter 52
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Merry Christmas and Happy Holidays to all!
I wish everyone a healthy and joyous holiday season. God Bless.
December 19, 2011
Well it is hard to believe that this is the 52nd newsletter. A year of writing has come and gone and I am thankful. What a joy it is to be a part of your lives and your health.
Thank you for allowing me to teach you and learn from you as well. The initial goal of this newsletter was to keep you up to date with modern medicine, nutrition and the mind/body connection. We have seen a metamorphosis to the style and content of the newsletter as ideas of your desires found their way to me.
I have appreciated the emails with stories of your families and your ideas. Keep them coming and let us continue this growth together.
This last issue of Volume 1 will be the beginning of a series on sports nutrition and performance. This has been a highly requested topic and it is high time we tackled it. We will also be starting a series on the physical side of sports with a friend of mine, Joel Burgess, a master physical therapist and sports training specialist.
Get ready to train and run like a turkey! The picture above is of my friends at Wild Turkey Farms - Lee and Domisty Menius and their friends.
My take home point today: thankful and humble.
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| Episode 1 - Water | |
I remember lecturing to my fellow residents back in 1997 about the timing of nutrition post exercise and the need for sports drinks. In those days we knew little about optimal nutrition, but we knew that sports beverages were not necessary for most athletes. The high endurance athletes can make a case for needing some electrolytes during intense training (greater than 3 hours). These athletes include marathoners, triathletes and bikers. Johnny in little league or Susie in gymnastics have no case for a sugar laden beverage and should avoid them. In a future letter I will differentiate the types of sugars and how we use them in sports.
What we did know is one all important key to life: hydration!!!! Water is the source of all life and always will be. The easiest way to underperform as an athlete is to be dehydrated. The old adage that when you are thirsty you are already dehydrated is true. Keep yourself and your children/athletes ahead of the curve by carrying a jug of water around during the day and drinking frequently. Athletes should drink water every 15-20 minutes during practice and games.
I aim for my urine to be clear during bathroom breaks. Adjusting for summer temperatures in NC is paramount to avoiding dehydration.
A summer tidbit - With the ever changing climate, it seems like more people are dying from heat overexposure. From 1999-2003, 3442 people died of heat stroke. Young children, obese people and the elderly are at the highest risk. According to the American Journal of Preventive Medicine, the number of heat-related injuries from 1997 to 2006 increased 133 percent. Youth accounted for the largest proportion of heat-related injuries or 47.6 percent.
Recognizing the symptoms of heat exhaustion is part 1 of survival. From the Mayo Clinic website:
- High body temperature. A body temperature of 104 F (40 C) or higher is the main sign of heatstroke.
- A lack of sweating. In heatstroke brought on by hot weather, your skin will feel hot and dry to the touch. However, in heatstroke brought on by strenuous exercise, your skin may feel moist.
- Nausea and vomiting. You may feel sick to your stomach or vomit.
- Flushed skin. Your skin may turn red as your body temperature increases.
- Rapid breathing. Your breathing may become rapid and shallow.
- Racing heart rate. Your pulse may significantly increase because heat stress places a tremendous burden on your heart to help cool your body.
- Headache. You may experience a throbbing headache.
- Confusion. You may have seizures, hallucinate, or have difficulty speaking or understanding what others are saying.
- Unconsciousness. You may pass out or fall into a state of deep unconsciousness (coma).
- Muscle cramps or weakness. Your muscles may feel tender or cramped in the early stages of heatstroke, but may later go rigid or limp.
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The newsletter archive in the links section is officially working. New readers can now go back in time to learn about the future!
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Recipe of the Week
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Bean and kale soup - GFCF recipe
2 local farmer produced sweet Italian sausage links separated or chopped
5 cups kale chopped
2 cans organic cannellini beans, rinsed and drained
1 cup onion diced
5 garlic cloves minced
4 cups low sodium chicken broth - fat free
1 bay leaf
salt and pepper to taste
Put it all together
In a large saucepan over medium heat saut� sausage, onion and garlic until tender. For best flavor - add the garlic in the last minute of saut�ing. Add the chicken broth and beans to the pan. Bring to a boil. Lower to medium heat and add kale. Add salt, pepper, bay leaf and cook for 10 minutes.
Dr. M
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Copyright � 2010-2011 Christopher J. Magryta, MD. Readers, please note: The information provided in this newsletter is for educational and informational purposes only. It is not a substitute for advice and treatment provided by your physician or other healthcare professional and is not to be used to diagnose or treat a health issue.
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Chris Magryta
Salisbury Pediatric Associates
Touchstone Pediatrics |
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