ISSAQUAH, WA, Jan. 23, 2013 - With spring sports starting, don't drop the ball on nutrition. Nutrition is just as important as physical conditioning for athletes. So, as spring sports begin, let Swedish help you and your children prepare to hit it out of the park. Join Registered Dietitian Ally Colson for an interactive training on game-winning meals and snacks and help your young athlete become a nutrition champion.
Even though regular exercise is important for cardiovascular health, exercising in hot weather can lead to heat exhaustion or even heat stroke. These conditions result from the production of excess body heat, overwhelming the body’s capacity for heat release and raising the core body temperature.
What you should know:
The signs and symptoms of heat exhaustion include:
- heavy sweating
- pale and clammy skin
- increased heart rate
- dizziness or fainting
- nausea and vomiting
- muscle and abdominal cramps
- elevated temperature.
What is heat stroke?
Heat stroke occurs when the core body temperature exceeds 104 degrees F, accompanied by seizure or coma. The primary cause of heat exhaustion and stroke is dehydration with inadequate fluid and electrolyte repletion. Those with the following risk factors are particularly prone to heat exhaustion and stroke: extreme young or old, pregnancy, chronic illness (in particular cardiac or respiratory diseases), alcohol consumption, extreme physical exertion, and certain medications.
So how do I exercise in the heat?
A lot of children are now enrolled in organized sports activities, and more and more children are starting at a younger age. Children are enticed by successful professional sports players and strive to be like them. Many parents enroll their children in organized sports activities with the hope that their child would get an athletic scholarship for college and go on to become a professional player. However, parents must realize that only a few children end up becoming successful professional players.
It is important for children to be physically active, and organized sports can be a part of this healthy lifestyle. Studies have shown that children and adolescents who are physically active do well academically in school, have greater self-esteem, sleep well and have less behavioral/emotional problems. Children and adolescents who are active every day tend to develop less health problems like hypertension, obesity and hyperlipidemia , and grow to become healthy adults.
Here are some important ideas to keep in mind when your child is enrolled in organized sports activity:
Have you been outside enjoying this weekend's snow fall?. Whether or not you were able to play outside, we thought we'd share some new videos in our robotic surgery series that don't require going out in the cold..and might give you inspiration of a craft project to do with your kids.
In Seattle, we can make a snowman:
And not only can our robots (driven by our robotic surgeons)
fold paper airplanes, but they can also make a snowflake:
Eating healthy and being physically active are important things to keep in mind during and especially after the holidays when an abundance of food is present.
Parents often have questions about their child’s weight such as: Is my child’s weight appropriate? Is there a difference between being overweight and being obese? When should we be worried about his or her weight? If I am overweight, what is the risk that my child may become overweight?
Physicians often use the term BMI (body mass index) to define the terms overweight and obese, and this provides physicians and parents with a guide to monitor weight in children. BMI can be calculated using the weight and height (weight in kilo divided by square of height in meters; this can also be calculated using the BMI calculator. A child is considered overweight if the BMI is greater than the 85th percentile and obese if greater than 95th percentile. Once a child is obese, they are at risk of developing complications like hypertension, high cholesterol levels, diabetes, etc.
Physical activity should be a significant part of everyday life of your child. Each child should aim to be active for a minimum of 30 minutes per day. They can be enrolled in an organized sports activity program like football, soccer, baseball, or swimming, or they can remain active by riding a bike, jogging and so on. Parents need to be aware if their child is playing video games for hours at a time and restrict the amount of screen time if necessary. Reduced television watching and computer use may reduce BMI and sedentary behavior.
Eating healthy plays an essential role in the well-being of every child. Studies have shown a lower prevalence of obesity in children who eat a healthy breakfast every day. Parents need to provide children with healthy food options at home so that they can develop a habit of eating healthy. It is important for children to try to eat all food groups, including grains, vegetables, fruits, dairy, and meat or fish. Fats, oils and sweets must be consumed in limited amounts. Lifestyle modification involving the whole family is a key factor in maintaining healthy weight in children.
What if my child is obese or overweight?
I’m all for a new year to spark good intentions, but the group of 100+ gym members that magically appear in January and hijack my stair climber only to stand at the top and text have proven again that the majority of these resolutions only last through February. That’s good news for my quads, but rather than brainstorm overly ambitious feats, why not establish healthy, realistic habits that everyone can carry out through next Christmas?
Let’s resolve to the BMI instead of the cover of People magazine to determine what a healthy weight is.
BMI (body mass index) calculation uses weight and height to determine one’s relative risk of disease. This number correlates with body fatness, but it’s important to remember that it is not a direction measure as it reflects both muscle and fat. (Click here to calculate your BMI.)
BMI is an inexpensive, quick and easy to-perform method of screening for weight categories that may lead to health problems. However, it doesn’t take into account frame size, bone density, muscle mass (highly trained athletes have high BMIs due to increase muscle mass), or body fat (women have more body fat than men, also older people have more body fat than younger).
Ideal Body Weight
So the BMI is one method for determining what your risk is at your present weight. What about if you want to know what your ideal weight range is? I recommend using this method (known as the Hamwi method):
- Men: 106lbs for first 60” (5 ft) and 6lbs per inch thereafter ±10%
- Example: 5’ 10” = 149-183 pounds
- Women: 100lbs for first 60” (5 ft) and 5lbs per inch thereafter ±10%
- Example: 5’ 3” = 104-127 pounds
Like using the BMI, you have to consider the interpretive standards for this calculation also. If you consider yourself to have a small frame, then use the lower end of this range; whereas if you have a large frame then you would use the upper end of this range.
How do you achieve an ideal weight?
If we want to reach or maintain a healthy weight, consuming a healthy diet and engaging in physical activity is essential.
What is a Healthy Diet?
It took me 4+ years and an expensive degree to develop a confident answer to this question…but to save you time and money, let’s look at the straightforward responses of two of my favorite authors: