People would rather talk to their colleagues about sex and money worries than mental health problems, says survey.

British heart doctors are warning that thousands of people who misuse anabolic steroids are putting themselves at greater risk of heart attacks and strokes.

The breakthrough, inspired by Joy Milne’s sense of smell, could lead to the first diagnostic test.

As summer temperatures soar, you might be tempted to add an extra water bottle to your ride to stay better hydrated.

But before you do, you should know a few things about how your body actually absorbs fluid.

Hydration and fluid absorption are not the same

Just drinking a ton of water doesn’t mean that you’re necessarily able to use all of it, explains Stacy Sims, PhD, founder of Osmo Nutrition.

Yes, you want to drink enough, but to achieve a well-hydrated state, you actually need to absorb the fluids you’re consuming.

“Being hydrated means that you have all of your total body water compartments at a relatively even balance,” she says. “Fluid absorption is drinking something and pulling that fluid into different compartments.”

Otherwise, you’re just giving yourself more reasons to pee.

You need more than just water

When considering the water in your body, think about this: While it’s true that we are primarily made up of water, none of it is plain H2O.

So for your drink to be easily absorbed within the gut and to spread into the cells that need it most, it needs to have the right mix of water and electrolytes.

“You primarily need some sodium and a bit of glucose in a drink,” Sims says. “A bit of sugar in with the electrolytes gives the best absorption so that you’re able to pull that fluid across and mitigate dehydration issues.”

Drinking your kilojoules may be hurting your ride and your gut

Just because you shouldn’t only drink plain water doesn’t mean that you should opt for kilojoule-laden sports drinks. These sugary beverages sit in your stomach and draw water from other spaces in the body – essentially dehydrating you in the process.

“You should never be looking at your drink as a calorie source because then it’s not going to hydrate you. You’ll end up pulling water from other places to dilute it,” Sims says.

Women may need a different drink mix than men

Sims is well known for saying, “Women are not small men.”

She’s based much of her research and product development on the concept, specifically when it comes to women’s needs for sports drinks.

“Women can’t absorb as much fructose as men, so sports drinks containing fructose tend to contribute to GI distress and dehydration in women. It’s like dumping a bunch of carbohydrates into your body,” she says.

The fructose hangs out in the intestines until you can activate it.

If you’re a female cyclist shopping for a sports drink, steer clear of those that are high in fructose.

Pregame for your ride with a pinch of salt

If you love salty food, you’ll love Sims’ next piece of advice: Drink water with a pinch of sea salt throughout the day, especially before a ride, to prep for maximum fluid absorption during your ride.

During exercise, your body is busy sending blood flowing to muscles, instead of expending energy moving fluid across the intestines.

However, during rest, that blood flow diversion doesn’t happen quite the same way.

So there’s adequate glucose in the stomach and intestines to help transport water, as long as there is also enough sodium present.

“If you drink water with a little bit of salt while not exercising, it actually facilitates the fluid being absorbed,” Sims says, “because you don’t have to pull sodium from other places into the intestines for absorption. It’s already right there.”

Over-drinking can be as bad as under-drinking

Over-drinking is a problem for riders, both in terms of hydration status and, if you’re using a sugary drink, weight gain.

“New athletes who have gone through programs like Team in Training often over-drink as they try to improve performance,” Sims says. “This is because it’s been instilled in them to drink 250ml every 15 minutes, regardless of what they’re doing and who they are.”

The idea that athletes should drink X amount of fluid per hour is a mistake, but unfortunately…

…There’s no perfect formula for how much to drink

There is no simple calculation to determine exactly how much you need to drink on a ride. Your gender, weight, sweat rate and fitness level are all factors, as are the conditions you’re riding in (hot, cold, wet or dry) and the type of ride you’re doing.

Drinking just the right amount is a game of trial and error, but consulting an expert, like a sports nutritionist or even your coach, may help get you closer to perfect hydration status.

^{This article was originally featured on www.bicycling.co.za}

^{Image credit: iStock}

Molly Hurford

Let’s get this out of the way: running won’t ruin your knees, no matter what your smug, sedentary co-worker says.

“There are three large studies that show long-term endurance running doesn’t seem to affect joint health,” says Dr Richard Willy, an assistant professor of physical therapy at East Carolina University in the US.

In fact, runners may have healthier joints than their inactive counterparts, says Dr Max R Paquette, an assistant professor of biomechanics at the University of Memphis.

It’s well known that weight-bearing exercises such as running strengthen bone and muscle, and it’s believed that they might do the same for cartilage, the tissue that cushions joints. And strong muscles – built by running and strength-training – support joints so they are less vulnerable to injury.

Yet there’s a condition called “runner’s knee” for a reason. Patellofemoral pain (knee pain) is the most reported injury in the sport. Hip, ankle and foot injuries happen too.

But not because someone is running – it’s because he or she is running with flawed form or muscle imbalances. So while you can rest assured that running is healthy for your entire body – joints included – it’s important to learn what causes joint pain.

Taking steps to minimise the risk can help you keep running into your golden years.

What hurts? 

Common ailments that sideline runners:

Hip, knee, ankle, foot

Osteoarthritis: The wear-and-tear condition that occurs when cartilage breaks down over time. Blame genetics and biochemical responses (not necessarily running).

Hip

Bursitis: This friction syndrome is caused by inflammation of the bursa – the small sac of fluid that lubricates the muscles and tendons that run around the hip joint.

Knee

Patellofemoral pain (aka runner’s knee): Discomfort behind the kneecap (patella) caused by repetitive contact between the underside of your patella and your femur (thigh bone).

Patellar tendinopathy: Inflammation of the tendon that runs from the kneecap to the top of the tibia (one of two lower leg bones). The pain usually occurs at the bottom of the patella, especially when running downhill. 

Torn meniscus: Cartilage on the inside and outside of the knee acts as bumpers between the femur and tibia. As you age, it becomes thinner and more susceptible to damage.

Ankle

Achilles tendinopathy: One of the most common sources of ankle pain, caused by inflammation of the largest tendon in the ankle.

Ankle sprain: When the foot and ankle turn in or out suddenly, the ligaments that stabilise the ankle joint can become damaged.

Big toe

Bunion: Under repetitive pressure, the big toe joint can move out of place, swell and turn inward, causing a painful, bony protrusion.

Why does my knee ache? 

Probable causes of the pain:

Form flaws

Dr Willy says hip adduction – when the thigh moves inward from the hip mid-stride, causing a knock-kneed effect – is one of the most common sources of biomechanical-related knee pain. Over striding is another.

Muscle imbalances 

This is intricately related to biomechanics, since muscle imbalances can cause poor biomechanics – and conversely, poor biomechanics can result in imbalanced muscle development. If you can’t do a single-leg squat without wobbling or having your knee dive in or out at a steep angle, you may have some glute or hip weaknesses that need attention, says Dr Keith Spain, a sports-medicine specialist at the Orthopaedic Group.

Genetics

While the link between running injuries  and genetics is still unclear, Dr Spain says that arthritis has a genetic component. “If your parents had arthritis, you’re more likely to have it,” he says. And while of course age is a factor, Dr Spain says that getting old doesn’t necessarily mean you’ll get arthritis. “I see 80-year-olds without any arthritic changes and 50-year-olds with terrible arthritis.”

Gender

Women are twice as likely to report knee pain as men, Dr Willy says. But researchers aren’t entirely clear on why. “The hypothesis has been that women’s lower-extremity alignment places the knee in a position where it’s more susceptible to injury; I think there’s more to it than that, though,” says Dr Paquette, adding that subtle differences in women’s connective tissue make-up may also play a role. Pregnant women or women who have just given birth are also more susceptible to joint injuries, because ligaments relax to prepare for childbirth.

Unknown factors 

Pain is something researchers are still working to understand better, says Dr Willy, adding that joint-related pain seems to be individual. “Two runners with the same biomechanics can go through the same training programme, and one gets injured but the other doesn’t,” he says. “We really don’t know exactly why that happens.” He says that variables such as sleep quality, nutrition, and even psychosocial factors – such as fear of getting injured – may contribute.

5 ways to protect your joints

Reduce the load:

Shorten your stride

“An increase in step rate of 5 to 10% can reduce patellofemoral joint load by up to 20%,” Dr Willy says. Garmin’s foot pod or the MilestonePod can help you monitor your step rate. Dr Willy says stride rates are highly individual, but it’s generally recommended to aim for 160 to 190 steps per minute.

A word of warning: be careful not to accidentally change how your foot hits the ground. Shifting your foot-strike pattern can change the load on your Achilles tendon.

Check your mechanics

Although Dr Willy doesn’t want you to change your foot strike, he does suggest having your running form evaluated if you suffer from joint pain – or if you’re really serious about preventing it.

A physical therapist who works with runners should be able to detect issues such as hip adduction and over striding – and instruct you on how to correct them. In research he conducted in 2012, Dr Willy found that runners with knee pain who did eight gait-retraining sessions had less knee pain when re-evaluated months later.

Watch your weight

Runners often complain of more joint aches and pains as they age, and one contributing factor can be weight gain. Dr Paul DeVita, director of the Bio­mechanics Laboratory at East Carolina University in the US, has conducted research that links excess weight with increased knee load – and possible injury risk – in runners.

“Many of us are simply too heavy for our joints,” Dr Spain says.

Replace worn shoes

The verdict is still out on what footwear is best for reducing joint load. Both Dr Willy and Dr Paquette say you need to find out what works best for you. When you do get a new pair, it’s key to break them in with a few short runs before going long in them.

“The exposure to a new shoe after being in an old one could potentially be a risk factor for injury,” Dr Paquette says.

Mix it up 

Changing where and how loads are placed on joints may keep injuries at bay.

“Runners who always do the same thing every day are more at risk,” Dr Willy says. “Change the surface, your route and your tempo, and cross-train. The more variable your movements, the less you stress your tissues.”

Pop a pill?

You’ve undoubtedly seen the rows of glucosamine supplements at the chemist and wondered if they help. While you’ll find plenty of people who swear by them, the data-driven answer seems to be mixed.

For a 2015 study published in the Annals of the Rheumatic Diseases, researchers gave 605 subjects with knee pain either glucosamine-chondroitin or a placebo.

After two years, both groups reported reductions in knee pain in equal levels – meaning the glucosamine had worked no better than a sugar pill. This builds on previous research.

A few studies have found that glucosamine could possibly slow arthritic changes.

Still, most doctors will tell you to keep extra kilograms off, strength-train regularly and shorten your stride.

^{This article was originally published on www.runnersworld.co.za}

^{Image credit: iStock}

AC Shilton

The sun’s dark side, quantified: It is behind 80% of wrinkles and spots, and is the primary cause of skin cancer.

How can you enjoy a minute outdoors knowing that? The same way dermatologists do – with the clever protection methods they’ve developed to save their own skin.

They’ve read (or written) all the studies. They’ve researched and tested countless products. And they witness, daily, the effects of too much UV exposure in their patients. But in one very important way, dermatologists are just like us!

They still go out into the world and worry about the health of their own skin. So what do they actually do with this knowledge? How do they boil it down into doable steps for everyday mornings and beach-day activities?

We polled dermatologists about the educated tweaks they make to a typical SPF routine. This full-access guide to protecting your skin like a doctor starts with, of all things, toothpaste.

Read more: 8 sunscreens that won’t leave you a greasy, ashy mess this summer

They keep their sunscreen next to their toothpaste

Giving sunblock a front-and-centre spot on the bathroom sink serves as the greatest reminder to put it on every morning.

“I’ve been doing this for years,” says dermatologist Dr Ranella Hirsch. The habit is backed by science: a recent study showed that participants who stored SPF next to their toothpaste had a 20% increase in use compared with the group who kept it elsewhere.

Read more: Are you wearing the right sunscreen for your skin type?

They choose their SPF level mathematically

When sunscreens are tested in the lab under perfect conditions, scientists determine their SPF based on using a super-thick (some say impractical) amount to cover skin.

“Studies have shown that people tend to under-apply sunscreen and that it wears off over the course of two hours,” says dermatologist Dr Macrene Alexiades.

SPF numbers stand for the rough measure of time a person who has applied the sunscreen can stay out in the sun without getting burned. How do you work this out? By calculating the time it takes you to burn with a sunscreen and dividing it by  the time taken for you to burn without a sunscreen.

“If you burn in 300 minutes with a sunscreen and 10 minutes without a sunscreen, that’s 300/10 = 30. So the sunscreen will have an SPF of 30,” explains dermatologist Dr Nomphelo Gantsho.

Every single dermatologist we polled said the minimum they reach for on regular days is SPF 30.

“No matter what the SPF is (30+ or 50+), consumers should reapply it every two hours if they are in the sun all day,” says Dr Gantsho.

Read more: 6 things we bet you never knew about your SPF

They check off body parts like a to-do list

These doctors spend all day examining people from head to toe – and they’ve seen the places where skin cancer pops up and wrinkles set in. In addition to the tops of and behind ears, backs of hands, knees and tops of feet, there are three other places that seem obvious, but we regularly forget.

“I see a lot of that plucked chicken skin on the sides of people’s necks. Our chins protect the center of the neck a bit from the sun, but not the sides. I always make sure I’ve applied my facial SPF down and around my whole neck,” says dermatologist Dr Doris Day.

The other often-overlooked areas are between your toes and along the hairline.

“I witness a ton of brown spots in front of the ears as well as on the top of the forehead, so I start my facial sunscreen at the periphery, then get more product if I need to once I reach my nose,” says Dr Day.

Others dust a powder SPF through those face-framing baby hairs if they don’t want to gunk them up with a cream.

Read more: 6 ways to soothe that painful sunburn – ouch!

They work in layers

Most dermatologists agree that the standard measurements recommended for sunscreen – a teaspoon for the face, a shot glass for the body – are completely lost on everyone (including themselves – except for the one dermatologist we spoke to who actually measures it out!).

Instead, nearly all of them apply in layers to get sufficient coverage – and rub in different directions on round two. “This ensures I haven’t missed a spot,” says dermatologist Dr Vivian Bucay.

Oh, and they do this while naked: “Doing so avoids burns along the edges of a bathing suit or clothes, which I often see in patients,” says dermatologist Dr Emmy Graber.

Still unsure if you’ve applied enough? Our dermatologists insist that you’re properly covered only when you can see the results glistening on your skin.

Read more: Ever wonder why you still end up burnt – even after applying SPF?

They start the morning with coffee… and antioxidants 

But first, coffee: dermatologist Dr Whitney Bowe upped her java intake from 236ml to 355ml after reading a recent study that showed more coffee equals a lower risk of developing malignant melanoma.

As for antioxidants, they’re a safety net, protecting against free radicals that slip through the cracks of your SPF – which one study showed can be up to 45%!

“There’s research that says the combination of ferulic acid with vitamins C and E can increase your sunscreen’s SPF by eight,” says dermatologist Dr Tina Alster.

If a two-step routine is one step too many, dermatologist Dr Diane Berson loves the new wave of sunscreens with strong antioxidants built in. Both Dr Day and Dr Alexiades also follow antioxidant-rich Mediterranean diets to help protect against UV damage from the inside.

Read more: Everything you need to know about heat rash (and how to prevent it)

They wear lip gloss only after dark 

“Anything super shiny can act like a magnifier and enhance the penetration of sunlight – I’ve seen lots of patients wear lip gloss outside and get so sunburned their lips were puffy,” says Dr Graber, adding that lower-lip skin cancers are common and, in her experience, often likely to spread. During the day, the pros prefer lip balm with SPF.

And don’t be shy about reapplying – it’s the first place sunscreen disappears because we’re constantly licking our lips, eating and drinking.

Or try this move from dermatologist Dr Amy Wechsler: “I close my mouth and do a pass over my lips when I put on my regular sunscreen to cover them with the formula.”

Read more: 5 vitamins that will give you glowing skin all year long

They pimp their rides 

Studies demonstrate that the UV exposure we get through car windows can do a lot of damage – a famous one looked at the (shockingly) accelerated weathering on the left side of the face of a truck driver; another showed an increase in skin cancers on Americans’ left side of the face and left arm.

“I see this in my practice – it’s pretty incredible to be treating 10 pre-cancers on one side and zero on the other all because of extra sun exposure,” says dermatologist Dr Ellen Marmur.

In fact, one recent study published in JAMA Ophthalmology showed side windows allow an average of 25% more UVA rays, the type associated with skin cancer and the visible signs of skin ageing.

Dermatologists know to apply any exposed skin before they start the engine.

“Don’t forget your hands,” says Dr Kimberly Butterwick. “Women, especially, get a ton of age spots there – I think they tend to keep their hands at the top of the wheel.”

<sup>This article was originally published on www.womenshealthmag.com

Image credit: iStock</sup>