United States Sports Academy
America's Sports University^®

A study from the Pennsylvania State University showed that omega-3 fatty acids from plant sources (walnuts and flaxseed) promote bone formation and inhibit bone loss. Consumption of walnuts and flaxseed has also shown a beneficial effect on risk of cardiovascular disease.

Source: AFPA – American Fitness Professionals & Associates. Health & Fitness Newsletter, May 12, 2007, Vol. 12, No. 5.

Recent studies have shown that high blood pressure, high cholesterol and obesity are plaguing college students today. 66% of male students and 50% of the female students have at least one risk factor pointing to heart disease and diabetes. One third of the students are overweight and obese.

Source: Epstein, Jennifer. Inside Higher Ed. Student Health Section. High Blood Pressure and Obesity in the Dorm. June 15, 2007.

Little athletes are suffering big injuries due to coaches and parents piling on too much training. Any athlete can be injured by overtraining – more so with young athletes under the age of 12. More children are being pushed beyond their physical limits – sports injuries often seen at the pro level are being seen on the children’s playground. Coaches and parents need to take into consideration the age and developmental stages of physical growth.

Source: Stinchfield, Kate. TIME - Heath Section. Little Athletes, Big Injuries. February 25, 2008. Pg 51.

Recent studies have shown that women who walk 30 minutes a day catch less colds. Just 45 minutes to an hour of walking, three days a week, helps older adults over 60 increase their brain volume. A single 30 minute walk can help boost your mood immediately if you are depressed.

Source: Staff Writer. Arthritis Today – Arthritis Foundation Advertisement Promo. March 31, 2008, Pg 3.

1. Sign up for an athletic event or race
2. Make a 'friendly' bet
3. Tie exercise to your health
4. Get a good training partner
5. Compete
6. Think about fat
7. Do a daily gut check
8. Join a fitness facility
9. Strike an agreement with your family, wife and kids
10. Burn a workout CD
11. Plan your workouts in advance
12. Do the harder exercises first
13. Schedule a body-composition test every 2 months
14. Do an activity you like
15. Make your goals attractive

Source: Campbell, Adam. MSN.com, Diet & Health, Men’s Health. 20 Ways to Stick to Your Workout. October 2007.

For some time – misinformation has confused us all. Let’s see what science says about these myths.

1. Eating too much protein is bad for the kidneys. What Sciences Says: While researchers see an increase in kidney filtration, there is no evidence that eating too much protein will harm the kidneys.
2. Eat sweet potatoes instead of white potatoes. What Science Says: As long as neither are processed and loaded with junk – both have nutritional value. Sweet potatoes have more fiber, plenty of vitamin A, and lower on the glycemic index chart. White potatoes are high in essential minerals, such as iron, magnesium, and potassium.
3. Red meat causes cancer. What Science Says: There is no research that directly shows a cause-and-effect relationship between consuming meat and getting cancer.
4. High-fructose corn syrup is worse than real sugar. What Science Says: Both contain the similar amounts of fructose. Both will cause weight gain if consumed in excess.
5. Salt causes high-blood pressure and should be avoided by everyone. What Science Says: Past research reviews have shown that people with normal blood pressure do not have to stop utilizing salt. Some people who do have elevated blood pressure may be “salt sensitive”. Reducing salt intake for these people is recommended.

Source: Aragon, Alan. MSN.com, Diet & Health, Men’s Health, 5 Food Rules to Break. October 2007.

There are 38,000 sports-related eye injuries in the United States each year that require a trip to the emergency room. 90% of these injuries are preventable. Making sports protective eyewear a part of athletic uniforms can significantly reduce the potential of eye injuries. Protective eyewear must be made of the proper materials and fitted correctly. Here’s what to look for when choosing protective eyewear.

1. Padded or rubber bridges to keep the goggles comfortable.
2. Deep-grooved eyewear to keep the lenses from popping out of the frames.
3. A face-formed shape to provide a wider field of view.
4. Headband attachments to keep the frames from slipping.
5. Lenses made from polycarbonate, a type of clear plastic that is impact resistant.
6. 100% ultraviolet (UV) protection and scratch-resistant coating.

Source: Vision Council of America & National Association for Sports and Physical Education (NASPE), Check Yearly, See Clearly. Sports Protective Eyewear Fact Sheet and Safety Kit. August 2007.

Scientists have located a genetic variation that can make people get hooked on cigarettes, which may ultimately lead to lung cancer. Christopher Amos, a professor of epidemiology at M. D. Anderson Cancer Center in Houston, states, “This genetic variant makes you more likely to be dependent on smoking.” Smokers who inherit the genetic variant from both parents have a nearly 1-in-4 chance of developing lung cancer.

Source: Borenstein, Seth. Associated Press. Genetic Link Tied to Smoking Addiction. April 2, 2008. http://www.newsvine.com/_news/2008/04/02/1406208-genetic-link-tied-to-smoking-addiction

The Nationwide Children’s Hospital Center for Injury Research and Policy studied high school athletes and found that, among them, the knee is the second most frequently injured part of the body. Although boys are more likely than girls to sustain knee injuries, injuries among girls are more devastating and debilitating. For boys, higher risk of knee injury was associated with football and wrestling; for girls, higher risk was associated with soccer and basketball. “We don’t typically think of gymnastics as a dangerous sport,” said Lara McKenzie, PhD, of Nationwide Children’s Hospital “It has the same clinical incidence of catastrophic injuries as ice hockey.” Still, McKenzie added, “We may be able to prevent and reduce the number of injuries if we were to establish a uniform set of rules and regulations for gymnasts, trainers, and coaches.”

Source: Dennis, Tami. Los Angeles Times. High school sports bring many injuries to their knees. May 22, 2008. http://latimesblogs.latimes.com/booster_shots/2008/05/in-high-school.html See also American Journal of Sports Medicine, June 2008.

Today’s youth sports industry may be a major cause of burnout and sports injuries in young athletes. Coaches and parents are piling on too much training, convincing young athletes to pick one sport and to compete year-round. Any athlete can be injured by overtraining, but those under age 12 are especially vulnerable. Coaches and parents need always to consider the athlete’s age and associated stage of physical development.

Source: Giordano, Dom. Philadelphia Bulletin. The Evening Bulletin – Inside Today’s Bulletin. Youth Sports Industry Burns Out, Injures Kids. May 23, 2008. http://www.thebulletin.us/site/index.cfm?newsid=19714758&BRD=2737&PAG=461&dept_id=576361&rfi=8

When it’s hot but you’re exercising or participating in sports anyway, you can become dehydrated without being aware of it. Especially if your body is unused to a sweltering climate, pursuing physical activity without hydrating properly places you at increased risk for dehydration. The American Council on Exercise tells athletes to drink 16–20 oz of fluids 2 hours prior to physical activity, plus 6–10 oz every 15 or 20 min throughout the activity, plus 16–24 oz per pound of body weight lost at the conclusion of the activity.

Source: Hendry, Erica R. USA Today. A Better Life Section. Drink up as summer heats up. Thursday, July 3, 2008. Pg 4D. www.usatoday.com

A recent report in the Annals of Internal Medicine indicates that, although human growth hormone (HGH) can boost muscles’ size, HGH does not necessarily make muscles stronger—or improve the performance of sport skills. In fact there are studies showing that HGH reduces stamina, brings on fatigue, and causes joint swelling and pain.

Source: Rosenfeld, Isadore. Parade, Medical Alert Section. When Muscles Don’t Make You Strong. April 20, 2008. Pg 17.

Congestive heart failure affects many women and men and is linked to certain other health conditions. Here are incidence rates and risk factors:

• 1 in 5 individuals, out of all men and women, will suffer congestive heart failure.
• 1 in 9 men who never had a heart attack will suffer congestive heart failure.
• 1 in 6 women who never had a heart attack will suffer congestive heart failure.

Risk factors for congestive heart failure: High bllod pressure, History of heart attack, Coronary artery disease, Heart valve disease, Congenital heart failure, Heart infections.

Source: Painter, Kim. USA Today. A Better Life Section. Hope despite heart failure. Monday, February 25, 2008. Pg9D. www.usatoday.com Primary source: Framington Heart Study and American Heart Association.

A recent study from the American College of Sports Medicine indicated that women with a low level of aerobic fitness or a high body mass index (BMI) are at increased risk for Type 2 diabetes. The study also showed that walking vigorously for 30 min five days a week fosters mild to moderate aerobic fitness, which is capable of considerably reducing the risk of diabetes.

Source: Manzella, Debra. About.com Guide to Diabetes, Walking and Diabetes. Tuesday June 3, 2008. http://diabete.about.com/b/2008/06/03/moderate-level-of-earobic-fitness-reduces-risk-of-diabetes.htm

From 1994 to 2004, 1,639 new candies were introduced to the market; 52 new vegetable products showed up in supermarket aisles. In 1997 McDonald’s spent $571 million on advertising; the National Institutes of Science had just $1 million for its five-a-day fruits and vegetables promotion. It is clearly time for agencies of the government to step up and curb a problem that is out of control.

Source: Poiner, Robert. Research Reveals Little Progress in Government Fight Against Childhood Obesity. NYU Research. Volume 4, Number 2, 2008. Pg 12.

It takes only three weeks of inactivity for aerobic capacity to sharply decline, sapping your energy and endurance. If you’re facing a tough period, try holding on to those gains by shortening or spreading out your workouts rather than canceling them. “If you exercise as intensely as usual, you can cut in half how long and how often you work out, with compromising what you’ve achieved,” said Bob Moffatt, PhD, of Florida State University.

Source: Consumer Reports on Health. How to stay fit, come what may. Volume 20, May 2008, Pg 8.

• Use a smaller plate to make less food seem like more.
• Keep a bowl of fruit in an easy-to-reach place, for a healthy snack.
• Eat breakfast.
• Replace calorie-laden beverages with water.
• Measure your servings until you can estimate serving size accurately.
• Brush your teeth or chew gum to discourage snacking.

Source: Mayo Clinic Health Letter, Supplement: Special Report. Achieving a Healthy Weight. June, 2008, Pg 4.

Several university studies have found that people who interrupt conversations are at a greater risk for heart problems. Duke University researchers reported that interrupting is associated with a 7 times greater risk of developing heart disease. They theorize that interrupting is a sign that a person is excessively competitive and controlling, two hallmarks of the worst “Type A” personality. But all that such individuals need to do is practice being good listeners.

Source: Bottom Line Health: Wellness Strategies. The Hidden Heart Attack Trigger. Spring, 2008, Pg 4.

1. For breakfast enjoy oatmeal with fresh berries, walnuts, and soy milk.
2. Choose snacks of fruit, nuts, seeds, or fresh vegetables.
3. Eat less red meat. Eat more fish.
4. Don’t eat anything fried.
5. Meals require vegetables, and green, orange and yellow vegetables are best.
6. Drink plenty of water; for variety, add to your diet green tea, herbal tea, or fresh juice with nothing else added (100% fruit and/or vegetable juice).

Source: Jegtvig, Shereen. About.com Nutrition Section. Anti-Inflammatory Foods. May 5, 2008. http://nutrition.about.com/od/dietsformedicaldisorders/a/antiinflanfood.htm

1. Acupuncture
2. Alexander technique
3. Balneotherapy
4. Bowen therapy
5. Breathing exercises
6. Capsaicin cream
7. Chiropractic care
8. Magnesium
9. Massage therapy
10. Music therapy
11. Prolotherapy
12. Vitamin B12
13. Vitamin D
14. Willow bark
15. Yoga

Source: Wong, Cathy. About.com Alternative Medicine. Your Guide to Alternative Medicine. 15 Remedies for Back Pain Relief. May 21, 2008. http://altmedicine.about.com/od/chronicpain/a/back_pain.htm?p=1

The AHA is promoting Chest-Compressions-Only Bystander-Initiated CPR. AHA scientific advisory board is labeling this action as bystander response – trying to get more of the general public to help during a cardiac episode. This method is not better than the other – but will be sufficient enough to get the heart to respond. The emergency professionals are still advised to continue to utilize mouth-to-mouth.

Source: Medscape.com March 31, 2008. Medscape-Medical News. http://www.medscape.com/viewarticle/572238_print

“We don’t typically think of gymnastics as a dangerous sport. It has the same clinical incidence of catastrophic injuries as ice hockey,” says Lara McKenzie, PhD at Nationwide Children’s Hospital. McKenzie also stated, “We may be able to prevent and reduce the number of injuries if we were to establish a uniform set of rules and regulations for gymnasts, trainers and coaches.”

Source: HealthNewsDigest.com April 7, 2008. Sports News. http://www.healthnewsdigest.com/news/Sports_50/Number_of_Serious_Injuries_in_Gymnastics_Rival_Those_in_Ice_Hockey.shtml

Little athletes are suffering big injuries due to coaches and parents piling on too much training. Any athlete can be injured by overtraining – more so with young athletes under the age of 12. More children are being pushed beyond their physical limits – sports injuries often seen at the pro level are being seen on the children’s playground. Coaches and parents need to take into consideration the age and developmental stages of physical growth.

Source: Stinchfield, Kate. TIME - Heath Section. Little Athletes, Big Injuries. February 25, 2008. Pg 51.

In the past 25 years, obesity among U.S. adults has shot up from 15 to 32 percent.

Source: Bryner, Jeanna. Yahoo News.com, Study: Obesity is Socially Contagious. July 26, 2007.

50% of the obese elementary-school kids and 80% of the obese teens are apt to battle the scales for the rest of their lives. Half the kids walked or biked to school a generation ago; today, some 10% do.

Source: Kotz, Deborah. U.S. News & World Report – Health & Medicine Section. How to Win the Weight Battle. September 10, 2007 Pg 60. http://www.usnews.com

Recent studies have shown that women who walk 30 minutes a day catch less colds. Just 45 minutes to an hour of walking, three days a week, helps older adults over 60 increase their brain volume. A single 30 minute walk can help boost your mood immediately if you are depressed.

Source: Staff Writer. Arthritis Today – Arthritis Foundation Advertisement Promo. March 31, 2008, Pg 3.

Sport and exercise medicine has been a medical specialization in Finland since 1985. Dr. Heikki Tikkanen, Director of the Institute of Clinical Medicine’s Unit for Sports and Exercise Medicine at the University of Helsinki stated, “More and more is known about the health implications of physical activity and the positive affects on diseases. In the future exercise will serve as medicine for more people.”

Source: Wuolio, Tinu. Motion: Sport in Finland. For More and More People, Exercise Is Medicine. Volume 2, 2007, Pg 52.

Parents need to consider creating a healthier environment to help manage their children’s weight. Here are some tips.

1. Stock up on good food.
2. Make sweets a treat.
3. Ditch the drive-through.
4. Turn off the TV.
5. Equip the house for exercise.
6. Encourage them to dance.

Source: Hellmich, Nanci. USA Today, A Better Life – Health Section, A lifetime of danger in childhood obesity. January 14, 2008, Pg 4D.

Parents need to help their children burn more calories by helping them find ways to be more active. Here are some tips.

1. Park farther away from entrances.
2. Take the stairs.
3. Get off the school bus one stop earlier.
4. Do physical chores: take out the garbage, put away things, clean the yard.
5. Bike or walk to a friend's house.

Source: Writing Staff – Resources for Educators, Aspen Publishers, Inc. Teen Food & Fitness Newsletter Advertisement Promo. Five easy steps to fitness. January 2008, Pg HO1452.

Eating healthy is essential during pregnancy. Eating well will help to meet your body’s needs and help avoid the common discomforts of pregnancy. Here are some tips.

1. Eating breakfast everyday.
2. Eat high fiber foods.
3. Keep healthy foods on hand.
4. Eat smaller meals to prevent heartburn.
5. If you have morning sickness -- talk to your healthcare provider.
6. Avoid Alcohol.
7. Avoid fish known to have high levels of mercury.
8. Avoid soft cheeses and processed meats that may have high levels of nitrates and bacteria.
9. Cook fish, meat and poultry thoroughly.
10. Cut back on caffeine.

Source: Staff Writer, NIH Medline Plus. Health Lines for Pregnancy, Tips for healthy Eating. Winter 2008, Pg 25.

HDLs are a group of proteins that attaches itself to cholesterol and carries it to the liver for disposal. They act like the cleaners of the bloodstream. HDLs also play a part in the prevention of heart disease, inflammation, oxidation and helps keep the blood vessels flexible to ward off blood clots. Here are some tips.

1. Exercise more.
2. Maintain a healthy weight.
3. Stop Smoking.
4. Adopt a Mediterranean-type diet: whole grains, vegetables, fruits, healthy fats – olive oil, less saturated and trans fats, more fish and less red meat.
5. Drink alcohol in moderation (one a day for women, two a day for men).

Source: Staff Writer, The New Frontiers of Medicine. Harvard Medical School, How to raise HDLs with lifestyle changes. February 2008, Pg 6.

Simple lifestyle changes can dramatically reduce your risk of heart disease. Here are some tips.

1. Feed Your Heart: Cut back on fat, increase your fiber; eat fish high in omega-3s and low in mercury; utilize vegetable oils like olive and canola; avoid trans fats; limit dietary cholesterol; cut back on salt; drink moderately; consider plant stanols and sterols.
2. Get Moving: Do at least 30minutes of moderate-intensity activity, 5 days a week; Do 1-2 sets of resistance strength training to the major muscles of the body, 2 days a week.
3. Trim Your Waistline: Work on decreasing excess fat around the belly – eat slow; eat small portions; avoid seconds; do not skip meals, especially breakfast; avoid fried foods, full-fat dairy products, refined carbohydrates and soft drinks; start meals with a salad, broth; eat dishes full of vegetables and fruit.
4. Cool Your Anger: Decrease anger and stress in your life; do some yoga, tai chi, meditation and deep breathing exercises; keep active and exercise everyday.
5. Be A Quitter: Quit smoking.

Studies from around the world have suggested that a high consumption of red meat is linked to an increased risk of colon cancer. Diet has a powerful influence on many diseases, including America’s number two killer, cancer.

According to studies from the University of Athens Medical School and the Harvard School of Public Health – it has been shown that regular napping appeared to reduce the risk of heart disease by 37%

About 21 million Americans have diabetes, but a third of them don’t know it. That means 7% of Americans are diabetic and many more have impaired fasting glucose, which is better known as pre-diabetes.

In the past 25 years, obesity among U.S. adults has shot up from 15 to 32 percent.

Harvard studies have shown that men who drink moderate to low dose alcoholic beverages like red wine enjoy substantial protection against, first heart attacks, recurrent heart attacks, sudden cardiac death, stroke, diabetes symptomatic benign prostate hyperplasia, and erectile dysfunction.

Recent studies have shown that sleep deprivation cuts into the academic and athletic performance of college students. Short-term side effects of sleep deprivation include delayed reactions and tendencies to make mistakes.

Dr. Thomas H. Lee, M.D., Professor of Medicine, Harvard Medical School, has helped with writing of a special health report: The Healthy Heart states – that physical activity can take aim at America’s number one killer, heart disease. Sedentary living roughly doubles the risk fo coronary artery disease.

Verbal abuse can hurt more than physical assault. Although at least 22 states currently have laws protecting coaches and officials from physical assault, not a single state offers any kind of redress for verbal abuse. Certified and qualified coaches and officials are hard to come by these days. These competent individuals need some protection.

The USA Track & Field official committee has made a recommendation to ban iPods and other music-listening devices in all of its races due to safety concerns of runners being distracted and not aware of their surroundings. Although the concept of the music-listening devices being utilized as an ergogenic aid for sports performance was not the major concern it is something to contemplate.

Catherine Davis, Associate Professor of Pediatrics at the Medical College of Georgia presented research to the Obesity Society stating that children who vigorously play for 20-40 minutes a day are better at organizing schoolwork, doing class projects and learning mathematics.

US high school girl soccer players suffered 29,167 concussions in 2005-06. That is 8,238 more than US high school boy soccer players at 20,929. There are those that say that the boys have more-developed neck muscles which allows them to better absorb a blow to the head.

A startling number of parents may be in denial about their youngsters weight. A survey found that many Americans whose children are obese do not see them that way. That is a problem because obese children run the risk of diabetes, high blood pressure, cholesterol problems and other ailments commonly found in adults. Experts said doctors need to help parents better understand the health risks of childhood obesity.

Despite all the news in recent years about the health benefits of moderate drinking, excessive drinking causes more than 75,000 deaths each year which makes it the third leading cause of death (after smoking and the combination of poor diet and inactivity). 46% of those deaths are from liver problems; 54% result from acute conditions, including injuries from vehicle crashes; and 72% are in men.

1. Control your blood sugar.
2. Control your blood pressure.
3. Control your cholesterol.
4. Control your weight.
5. Protect your kidneys.
6. Protect your vision.
7. Protect your feet.
8. Stay active.
9. Do not smoke.

High-purine foods may increase the risk of gout, including:

1. All meat, especially organ meats.
2. Meat extracts and gravy.
3. Seafood, especially sardines and anchovies.
4. Yeast and yeast extracts.

Managing several medications can be a burden. Here are some helpful hints on how to create a system for better healthcare.

1. Take all medications as prescribed, whether scripted or over-the-counter- including vitamins, herbs, and other supplements.
2. Maintain a Personal Medication Record & Daily Log of all medications and dosing schedule.
3. Always bring your Personal Medication Record when you go to the doctor, pharmacist and other healthcare providers.
4. Use a weekly and daily pill box to organize your medications.
5. Have all you scripts filled at the same pharmacy.
6. Stay informed and read all directions and inserts.
7. Discuss your medications with your physician on a regular basis.
8. Be aware of your body reactions while on any medication.

Risk factors for pre-diabetes are the same as those for diabetes, including:

1. Being older than 45 years old.
2. Being overweight.
3. Being physically inactive.
4. Being African-American, Latino, Native American, Asian-American or Pacific Islander.
5. Having high blood pressure.
6. Having diabetes during pregnancy or delivering a baby weighing 9 pounds of more.

1. Americans walk an average of 5,300 steps a day.
2. Many health experts recommend doing at least 10,000 steps a day.
3. People who wear a pedometer walk about 2,000 more steps a day than those who don't.

1. Do your own exercise and set an example.
2. Teach your child the sports and activities you know.
3. Emphasize physical activity is fun.
4. Encourage your child's school to amek physical activity part of their program.
5. Exercise or do a physical activity as a family a few days a week.

Millions of Americans are diagnosed with cancer and other potentially life-threatening ailments each year. Here are some tips on how to cope with such an illness:

1. Learn as much as you can about the disease and treatment.
2. Identify your needs, then line up friends and family members who can help.
3. Find the right doctor and hospital and get a second opinion.
4. Get treatment in a timely manner.
5. Relieve the stress by maintaining a routine or spending time with friends.

1. Go to sleep at the same time every night and wake up at the same time every morning.
2. Establish a relaxing bedtime routine. Dim the lights, listen to quiet music, soak in a warm bath or do some light reading.
3. Avoid caffeine, tobacco and medicine with stimulates before turning in.
4. Eat a small snack if your body is growling at bedtime.
5. Avoid heavy nighttime snacking and smoking to the wee hours.
6. Skip vigorous exercise before bedtime.
7. Keep your bedroom quiet, dark and comfortably cool.

1. Don't smoke.
2. Control your bllod pressure.
3. Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fats.
4. Exercise regularly.
5. Maintain a healthy weight.
6. Control your blood sugar.
7. Drink alcohol (red wine) in moderation.
8. Get adequate sleep.
9. Get regular medical screening tests for your age group and risk category.