Sports « Weekly Gravy

Lots of TV time, no PE classes, and a fridge full of food: It’s a recipe for weight gain for kids under “stay at home” rules. But there are ways parents can help them stay healthy, says registered dietitian Audrey Koltun. “During quarantine, we hear we should try to stay healthy, not overeat, and exercise, but it is easier said than done,” said Koltun, who’s also a diabetes care and education specialist at Cohen Children’s Medical Center in New Hyde Park, N.Y. When it comes to kids’ diets, having to stay at home might have some advantages, she noted. “Many people are cooking much more than they ever did,” Koltun said, and “this allows more control over caloric intake and possibly healthier options.” Children just don’t have the same access to fast food or fattening snacks. “The kids that go out to get an 800-calorie smoothie, a 400-calorie iced coffee, or a 500-calorie slice of pizza are not having this now — or not as much,” Koltun said. But if chips, cookies and other snacks crowd kitchen cupboards, the battle against weight gain can easily be lost, the nutritionist stressed. “Your kids can only eat what you buy, so if you are buying a year’s worth of snacks, they will eat them all day and night,” she said. While chowing down on unhealthy snacks might… read on >

Swimming pools in many parts of the United States may reopen soon, and Americans can take comfort in knowing that taking a dip should pose little risk of coronavirus infection. However, there could be risks at indoor pools from crowds, poor air circulation, and contaminated surfaces such as handrails, according to Ernest Blatchley III, a professor of environmental and ecological engineering at Purdue University in West Lafayette, Ind. He specializes in research on how chlorine in swimming pools reacts with contaminants such as human body fluids, medicines and personal care products. “There are no data to show how the coronavirus responds to chlorine, but we do know that chlorine effectively inactivates similar viruses,” Blatchley said in a university news release. “In the U.S., the general guidance for keeping pools properly disinfected is maintaining a free chlorine concentration between 1 and 5 milligrams per liter. If a pool has that concentration, there would be very little infective novel coronavirus in the water,” he explained. However, the air around an indoor pool is likely “to pose similar risks of coronavirus spread as other indoor spaces,” he pointed out. “A person’s risk would not be affected by the water. The most relevant issue would be contamination of the air or surfaces in these facilities,” said Blatchley, who has studied pool water treatment and chemistry for more than 20… read on >

Many people under stay-at-home orders have turned to online yoga as a way to manage the stress. And a new research review suggests they’re onto something. The review, of 19 clinical trials, focused on the benefits of yoga for people with clinical mental health conditions ranging from anxiety disorders to alcohol dependence to schizophrenia. Overall, it found yoga classes helped ease those patients’ depression symptoms. And while the trials focused on in-person classes for people with formal diagnoses, there are broader implications, the researchers said. “Definitely, if you’ve thought about trying yoga, now is a great time to take the opportunity,” said Jacinta Brinsley, lead author on the review and a Ph.D. candidate at the University of South Australia School of Health Sciences in Adelaide. With yoga teachers worldwide now offering live-stream classes, she noted, people have a chance to find something that is right for them in their own homes. “Sometimes it takes a few tries to find the right type [of yoga],” Brinsley said. “Enjoyment is a really great indicator that it’s a good fit.” In general, physical activity is a recommended part of managing mental health disorders, according to Brinsley. Yoga — which combines physical movement with breathing exercises, meditation and other “mindfulness” practices — has been the subject of many studies. Some have found it can ease depression. That said, there… read on >

People suffering from regular migraines despite medication might consider investing in a yoga mat. That’s according to a new trial that tested the effects of a gentle yoga practice — with slow-paced physical postures, breathing exercises and relaxation. Researchers found that people who added the practice to their usual migraine medication suffered about half as many headache attacks as they normally did. In contrast, study patients who stuck with medication alone saw only a small decline in migraine flare-ups. The findings appear in the May 6 online issue of the journal Neurology. Worldwide, an estimated 1 billion people have migraine headaches, according to the Migraine Research Foundation. For people who suffer frequent episodes, there are medications that can help prevent them. But it may not be enough. “The good news is that practicing something as simple and accessible as yoga may help much more than medications alone,” lead researcher Dr. Rohit Bhatia, a neurologist at the All India Institute of Medical Sciences in New Delhi, India, said in a journal news release. “And all you need is a mat.” Instruction helps, too, however. In this study, migraine patients first had classes with a yoga teacher three times a week for one month. After that, they practiced at home with a manual for another two months. By that three-month mark, their average headache frequency had dropped.… read on >

It’s good for you to take a run during the coronavirus pandemic — and safe if you take precautions, an expert says. “It’s good to get outside, get moving and get some sanity back in such a crazy time,” said Grace Neurohr, a physical therapist and running specialist at Sinai Hospital of Baltimore. Running “can provide some structure to your day and build a routine that can help keep you from feeling bored or unmotivated,” she explained in a hospital news release. “It also can help ward off depression or anxiety by releasing endorphins, hormones that help us feel happier, more positive and even hopeful.” There are also physical benefits, including improved heart and lung health. And those who are physically fit have stronger immune systems and an improved ability to fight infection, Neurohr said. If you run outdoors, remember the importance of social distancing and avoiding others. Dr. Sanjay Gupta, chief medical correspondent for CNN, recommends maintaining 10 to 12 feet of separation during a run, because you’re breathing heavily as you work out. Runners’ “breath cloud” may contain more virus, he points out. Pick times and routes that are less likely to be busy. “Try running earlier in the morning or during your lunch break to avoid the crowds,” Neurohr suggested. “Also, try running on trails rather than a busy park or sidewalk.… read on >

Less than half of patients with a sports-related mild traumatic brain injury (mTBI) recover within two weeks, new research shows. “This study challenges current perceptions that most people with a sports-related mTBI recover within 10 to 14 days,” said lead author Dr. Stephen Kara, from Axis Sports Medicine in Auckland, New Zealand. He and his colleagues analyzed recovery time in nearly 600 patients in New Zealand treated during a two-year period for sports-related mTBI. More than 3 out of 4 were male, and their average age was 20. About 7.5% were under age 12. All patients followed a standard protocol. It included 48 hours of “relative rest,” meaning they avoided mental and physical tasks that could aggravate their head injury. They then gradually increased such tasks. After 14 days, 45% of patients had recovered, the study found. Recovery rose to 77% after four weeks and to 96% eight weeks after injury. Recovery time was similar across all age groups. However, current guidelines from the global Concussion in Sports Group (CISG) say that nearly all sports-related concussions resolve within 10 days. U.S. guidelines for youth concussions call for follow-up care from a health care provider after the emergency room visit, then a plan for gradual return to school and play when fully recovered. Each person should be evaluated individually. The study findings appear in the March… read on >

Even if you’re stuck at home waiting for the coronavirus all clear, you can still keep a healthy lifestyle. “Prevention is key in limiting the spread of coronavirus, and with more people working remotely or limiting their exposure to crowds, it’s important to maintain healthy habits at home,” said Dr. Eduardo Sanchez, chief medical officer for prevention at the American Heart Association (AHA). “Wash your hands often and stay home when you feel sick, but don’t disregard your physical activity and healthy eating habits,” he continued in an association news release. “These are the foundation to maintaining and improving your health.” Here are some tips for keeping healthy at home: Do a workout. Pick some exercises you can do at home like jumping jacks, lunges or jogging in place. Exercise in short bursts and repeat two to three times a day. Cook heart-healthy meals. Canned, frozen and dried fruits and vegetables, frozen meat and dried grains are great options to have on hand for recipes. Try a vegetarian three-bean chili or slow cooker barbecue chicken. Don’t stress out. Take a few minutes each day to meditate, practice good sleep habits and stay socially connected with friends and family via text, videochat or phone call. While the overall risk of getting seriously ill from the new coronavirus right now may be low, the AHA said that… read on >

Some people love to run no matter the season, even cold weather, and that is OK as long as you take proper precautions, a physical therapist says. “It’s up to the runner. As long as he or she is healthy, wearing appropriate attire and highly visible, the cold doesn’t have to deter you from being outside,” said Grace “Annie” Neurohr. She’s a therapist and running specialist at Sinai Hospital’s Rubin Institute Running Injury Program, in Baltimore. But, if it’s icy, stay inside and use the treadmill, she advised. When you do run outside in the cold, wear the proper clothing and layer it. “A good base layer is crucial,” Neurohr said in a news release from LifeBridge Health. “A wool or wool hybrid base layer will wick away moisture while maintaining warm body temperature.” A warm hat is important for maintaining core temperature “since the majority of our heat is lost through our heads,” Neurohr said. Gloves are also essential. “Since the majority of your blood is getting pumped to your larger muscles, your hands need a little extra help staying warm,” she explained. Before heading out, warm up for five to 10 minutes to reduce the risk of muscle strains or joint pain. “A dynamic warm-up typically will consist of various types of skips, high knees, walking lunges, inchworms and leg swings, so typically… read on >

Kids get more calories from the snacks they eat after sports than they burn while playing, which could add up to thousands of extra calories a year, a new study warns. “So many kids are at games just to get their treat afterwards, which really isn’t helping to develop healthy habits long term,” said senior study author Lori Spruance, an assistant professor of public health at Brigham Young University (BYU) in Provo, Utah. “The reward should be, ‘I got to have fun, I got to run around with my friend or score a goal.’” For the study, Spruance and her team tracked the activity levels of third- and fourth-graders during 189 games of soccer, flag football, baseball and softball, along with their post-game snacks. The researchers noted that parents supplied snacks 80% of the time, and nearly 90% of the post-game drinks were sugar-sweetened. While kids burned an average 170 calories per game, they consumed an average 213 calories afterward, the study revealed. On average, that included 26.4 grams of sugar — more than the total daily recommendation of 25 grams. Sugary drinks were the main source. The 43-calorie difference between snacking and what kids burn off while playing might seem trivial, but it could add up to thousands of extra calories a year if a child plays once or twice a week, the researchers… read on >

Hitting the slopes or the skating rink as the winter of 2020 winds down? Don’t let an accident or injury spoil your fun. “Winter sports and recreational activities have great health and cardiovascular benefits,” said Dr. Joseph Bosco, vice president of the American Academy of Orthopaedic Surgeons (AAOS). “However, it’s important not to underestimate the risks that cold weather can bring.” He noted that hospitals and health care clinics see a surge of bone and joint injuries during the winter months and many could be prevented with the right preparation. Sprains, strains, dislocations, fractures and more traumatic injuries can happen to anyone. Here, Bosco and the AAOS offer suggestions on how to protect yourself: Be prepared: Before you tackle a winter sport, make sure your muscles are warmed up and in good condition. Cold muscles, tendons and ligaments are more prone to injury. Make sure to have water and other supplies on standby. Wear appropriate gear: Well-fitting protective equipment like goggles, helmets, gloves and padding is crucial. Your clothes should be layered, light, loose and wind-resistant. Footwear should be warm, provide ankle support and keep your feet dry. Follow the rules: If you’re unsure of the rules of your sport, it’s time to take a lesson with a qualified instructor, especially with sports like skiing and snowboarding. Knowing how to fall correctly and safely can… read on >