Happy New Years

List 3 things you promise to do more in 2015??

HAPPY New Years!!

Here are 4 of mine:

1. Stargaze more

2. Click more photos to freeze that precise moment in time.

3. Eat lean, train mean

4. Live strong, Laugh long.

dr shawnie 

918.249.1535

NSAIDs May Protect Against Common Skin Cancer / Defame diet

      NSAIDs May Protect Against Common Skin Cancer                                         

 

Aspirin and non steroidal anti-inflammmatory drugs (NSAIDs) May Protect Against Common Skin Cancer

 

Researchers show that use of nonaspirin NSAIDs significantly reduces the risk of developing (SCC) Squamous Cell Carcinoma by 15%. The Topical NSAID diclofenac is approved to treat actinic keratoses  "raise the possibility that oral aspirin or non-aspirin NSAIDs could be used as chemopreventive agents for cutaneous SCC also."

Food for thought:  Many of you who have visited my website drshawnie.com or who have been patients know that I promote the deflame diet.  It is all about a lifestyle of eating to reduce inflammation.  Hence Eat right to prevent disease and cancer.

 

I share this information to stir your curiosity to search for ways to improve your health and it is not meant to be treatment advise .  Seek a professional for treatment of any skin abnormalities.

 

Live strong,

 

Dr Shawnie

918.249.1535

 

 

 

66 degrees is a healthy sleep temperature

It's time to Chill!

The NIH reports sleeping at 66 degrees improves energy and improves insulin sensitivity. 

And it also reduces drying of air passages and sinuses. Hence less upper respiratory infections.

So use that programmable thermostat to lower your sleeping temperature. 

Be healthy,

drshawnie.com

918.249.1535

Not All Potatoes are Equal

Potatoes are made up of cells that contain starch and water. However, not all potatoes are created equal, and this is why the choice of potato for a specific recipe is critical.

Russet potatoes can contain as little as 22 percent starch and as much as 25 percent starch. As the potatoes cook, the starch granules absorb water and swell, which creates a lot of pressure and causes them to burst. This breaks down the structure of the potato because so many cells have exploded. You end up with a mealy texture, which is ideal for dishes like mashed potatoes.

Waxy potatoes can contain as little as 15 percent starch and as much as 17 percent starch. In a waxy potato—because there is less starch—there is less pressure on the granules, so fewer cells burst.

But not all potato starch is created equal either. There are two types of starch molecules in potatoes: amylopectin and amylose. Waxy potatoes contain only one type, amylopectin, which is stickier than amylose. When cells in waxy potatoes burst during cooking, the amylopectin is released and acts like a glue, holding together the remaining intact cells.

So waxy potatoes have two things going for them that make them the choice for recipes that require longer cooking times, like our Braised Red Potatoes with Lemon and Chives: Most of the cells stay intact, and the amylopectin is able to repair the limited damage, keeping the cells together. As a result, you get a smoother and creamier—not overcooked or blown-out—potato.

Glycemic index and the factors that can affect it.¹ Whenever I hear people discussing Glycemic index numbers are not absolute.  Below is a good example of how easy a 'bad' food can become 'good.'

Different varieties of potatoes and different cooking methods could affect the Glycemic index.³ In the first part of the study, the meals compared russet potatoes that were baked, refrigerated at least 24 hours, and then reheated in a microwave with russet potatoes that were baked that day. In the second part they compared russet potatoes that were precooked in a microwave oven, refrigerated at least one day, and then reheated in a microwave oven with russet potatoes that were microwaved that day. They also compared white potatoes that had been boiled, refrigerated, and reheated in a microwave oven with white potatoes that were boiled that day. The results showed there was little difference between baking and microwaving a russet potato just prior to consumption. The precooked russet potatoes by microwave had an 18% lower Glycemic response than the same-day microwaved russet potatoes, although the authors said this was not statistically significant due to the small sample size of subjects (10). The russet potatoes that had been oven baked, refrigerated, and reheated in a microwave had a 30% lower response than those that were oven baked and consumed fresh. Finally, the Glycemic index of white potatoes that were boiled, refrigerated, and reheated did not differ from white potatoes that were freshly boiled.

In a second phase of the study, the authors tested 7 meals that each provided 50 gm of available carbohydrate. The following were compared:

1 Russet potatoes cooked in a microwave oven

2 Instant mashed potatoes

3 White potatoes cubed and oven roasted in a baking dish

4 White potatoes cooked in a microwave oven

5 Red potatoes cubed and boiled

6 Red potatoes cubed, boiled, refrigerated at least 18 hours, and eaten cold

7 Frozen french fries baked in a conventional oven

Table 1 - Results

Test Meal Glycemic Index

1. Microwaved russet potatoes 76 ± 8.7

2. Instant mashed potatoes 87.7 ± 8

3. Oven-roasted white potatoes 73 ± 8.2

4. Microwaved white potatoes 72 ± 4.5

5. Boiled red potatoes 89 ± 7.2

6. Boiled red potatoes, refrigerated, and consumed cold 56 ± 5.2

7. French fries 63 ± 5.5

It is clear that both the method of cooking and variety of potato can affect Glycemic index. What was most interesting was when a red potato was boiled, refrigerated, and consumed cold the next day, the Glycemic index plummeted 37% from the upper end of a high Glycemic index food (89) to one point away from a classification of a low Glycemic index food (56)(see Table 2).

Table 2

Glycemic Index:

Glucose Scale

High 70-100

Medium 55-69

Low 54 or less

When potatoes are cooked, the starch granules absorb water. This is called gelatinization and tends to change the structure of the starch, making it more susceptible to the digestive enzymes. When the cooked potato starch is cooled, the molecules bond in an irregular fashion, making it more difficult to be hydrolyzed by enzymes. The authors mention that repeating the cooking-cooling cycle will continue to result in a more resistant starch. The more resistant a starch is, the longer it will take the body to break it down, digest, and absorb it.  Hence a lower Glycemic index.

Please note this was only one small study. But the next time you read a GI chart the published values are far from absolute. In this case of red potatoes, eating them cold the next day makes a huge difference.

References

¹Andersen, G.D. The Glycemic Index. Dynamic Chiropractic. November 30, 2002; 20(25): 24.

²Andersen, G.D. Clinical Nutrition in Principles and Practices of Chiropractic, 3rd Ed. Haldeman, S., Ed. 2005. McGraw-Hill.

³Frandes, G., Velangi, A., Wolever, T. J. Glycemic Index of Potatoes Commonly Consumed in North America. Amer. Diet. Assoc. 2005; 105(4): 557-562.

My chiropractic guide to food additives

Guide to food additives

 

Here is a list of additives to eliminate from your diet:

1. Nitrites and Nitrates
2. Potassium Bromate
3. Propyl Paraben
4. Butylated Hydroxyanisole (BHA)
5. Butylated Hydroxytoluene (BHT)
6. Propyl Gallate
7. Theobromine
8. Diacetyl
9. Phosphates

  10. Aluminum additives

Natural and Artificial Flavors

What’s particularly alarming when you see a word like “artificial flavor” or even “natural flavor” on an ingredients label is that there’s no way to know what it actually means. It could mean that one unnatural additive is included, or it could be a blend of hundreds of additives. Strawberry artificial flavor can contain nearly 50 chemical ingredients, for example.8

Most people assume that a natural flavor describes something like strawberries, garlic, or chili pepper used to naturally season food. In reality, most natural flavors are created in a laboratory, just like artificial flavors. The only difference is that natural flavors must be sourced from a natural product, whereas artificial flavors do not. According to the Code of Federal Regulations:9

“The term natural flavor or natural flavoring means the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis. These contain the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional.”

In the end, natural flavors often bear little resemblance to the natural product from which they came. Many times, the resulting chemical may even be identical to those created synthetically to make artificial flavors, yet it will likely be more expensive. Some natural flavors even contain propylene glycol, a solvent, or the preservative BHA! Genetically engineered flavor enhancers can also be listed under the artificial flavor (or natural flavor) label. One exception is certified organic natural flavors, which must meet more stringent guidelines and cannot contain synthetic or genetically engineered ingredients

My suggestion to the easiest way to eliminate processed foods from your diet:

·         Read labels.

·         Buy fresh whole foods and prepare them yourself.

• Buy 90% fresh whole foods and only 10% processed foods.

Be strong and healthy,

drshawnie.com

Chiropractor in Broken Arrow

918.249.1535

Is Staring At Your Phone All Day Killing Your Back?

If
the advise below doesn't resolve your symptoms then give me a call and we can
incorporate my successful approach to treating "Poor Texting Posture".

Be Well,


dr
Shawnie

918.249.1535

Put down your phone and pick up your head. Texting might be ruining your back.

When you tilt your head forward 60 degrees to look at your phone, you're putting 60 pounds of pressure on your neck, according to a new study by New York spine surgeon Kenneth Hansraj. Hansraj's study was just published in Surgical Technology International's 25th edition.

As you bend your head down to look at the phone in your hands, the pressure on your neck gets stronger and stronger, as shown in Hansraj's illustration below:

Hansraj created a model of the spine via computer-aided design, and bent the head 0 degrees, 15 degrees, 30 degrees, 45 degrees and 90 degrees, all while measuring the force on the spine. "It's a very sophisticated assessment of the stresses that are borne by the neck when the head is in various positions," Hansraj said in a phone interview with The Huffington Post.

"This is one assessment just based on bringing the neck forward," Hansraj said. Different things could happen to your neck if you're bending it forward and to the side, he noted.

So what should you do to protect yourself?

"We recommend that people should continue to enjoy their smart devices, but that they pay specific attention to where their head is in space," Hansraj said. "You want to be careful that your head is straight up with you're using a smart device."

Staring At Your Phone All Day Is Killing Your Back, Study Finds: "Texting Spine Texting Pressure Text Spine Texting Back Texting Back Pain Texting Back Study Phone Back Phone Spine"







'via Blog this'

Bioengineering Genes

A research team has developed a new gene regulation method that lets thought-specific brainwaves control the conversion of genes into proteins — called gene expression. The bioengineers published their results in the journal Nature Communications on November 11, 2014.

Bioengineers are now  able to tap into human brainwaves, transfer them wirelessly to a gene network, and regulate the expression of a gene depending on the type of thought.

These scientists say one source of inspiration for the new thought-controlled gene regulation system was the game Mindflex, in which the player wears a special EEG headset, which has a sensor on the forehead that records brainwaves. In the game, the registered electroencephalogram (EEG) is then transferred into the playing environment.  The EEG controls a fan that enables a small ball to be thought-guided through an obstacle course.  In these scientists’ research, recorded brainwaves are analyzed and wirelessly transmitted via Bluetooth to a controller, which in turn controls a field generator that generates an electromagnetic field, which in turn supplies an implant with an induction current.  A light then literally goes on in the implant: an integrated LED lamp that emits light in the near-infrared range turns on and illuminates a culture chamber containing genetically modified cells. When the near-infrared light illuminates the cells, they start to produce the desired protein.

The system functions efficiently and effectively in the human-cell culture and human-mouse system. IT is  hoped that a thought-controlled implant could one day help to combat neurological diseases, such as chronic headaches, back pain, and epilepsy, by detecting specific brainwaves at an early stage and triggering and controlling the creation of certain agents in the implant at exactly the right time.

Exciting and truly futuristic in the now!

drshawnie.com

Chiropractor in Broken Arrow

918.249.1535

Outsmart fall allergies and figure out what's the best plan of action for you to stave off symptoms

If it feels like ...intense pressure in your cheeks and brow then it is probably sinus pain.  When sinus cavities become inflamed the membranes swell and entrap the  infraorbital nerve reating a brain freeze effect.  Also when sinus cavities become inflamed the mucuc inside the sinuses can't drain out.  This results in congestion and pressure and pain.

My treatment protocol:

1. Release the soft tissues of head and neck to stimulate lymphatic drainage.
2. Acupressure points for sinus pain relief.
3. Adjusting the upper neck which effects the nervous system to the sinuses.
4. Saline spray/ netti pot to wash out the sinuses.
5. Use of air purifier.

Be well, 
dr shawnie
918.249.1535
www.drshawnie.com

Graston

About the Graston Technique®

Changingthe way soft tissue injuries are treated

Graston Technique® is an interdisciplinary treatment used by more than 3000 clinicians—including athletic trainers, chiropractors, hand therapists, occupational and physical therapists.

GT is utilized at some 450 out-patient facilities and industrial on-sites, by more than 60 professional and amateur sports organizations, and is part of the curriculum at15 respected colleges and universities.

Graston Technique is an advanced form of myofascial release or soft tissue mobilization.  The procedure is instrument assisted and isused to detect and release fibrous restrictions that produce pain, weakness,and functional limitation for the patient The technique uses stainless steel instruments that are designed to beapplied to varying anatomical parts of the body to precisely examine and treat a variety of neuro-musculoskeletal conditions.

TheGraston Technique® Instruments, much like a tuning fork, resonate in the clinician's hands allowing the clinician to isolate adhesions and restrictions,and treat them very precisely. Since the metal surface of the instruments does not compress as do the fat pads of the finger, deeper restrictions can be accessed and treated. When explaining the properties of the instruments, we often use the analogy of a stethoscope. Just as a stethoscope amplifies what the human ear can hear, so do the instruments increase significantly what the human hands can feel.

Goals for the patient:

¨       Decreases overall time of treatment.

¨       Fosters faster rehabilitation/recovery.

¨       Reduces need for anti-inflammatory medication.

¨       Resolves chronic conditions thought to be permanent.

¨       Allowed to continue engaging in everyday activities w/treatment.

Some conditions that respond well to Graston Technique include:

Medial/lateral epicondylitis/osis.                      Carpal tunnel sydrome.

Plantar fascitis                                                 Patellar tendinitis/osis.                                              Dequervain’sSyndrome                                     Acute/chronic sprain/strains

IT Band Syndrome                                         Achilles tendinitis/osis

Neck and back pain                                        Rotator Cuff tendinitis/osis

Myofascial pain and restrictions.                    Non acute bursitis.

Reduced range of motion due to scar tissue ie: frozen shoulder. 

Dr. Shawnie Lamborn

1605 S. Eucalyptus#100

86th and Garnett

Broken Arrow, OK  74012

918.249.1535

What's that cool lookin tape that athletes wear? Kinesio taping! Rocktape!

Kinesio taping is more than just a fad to accessorize one's skin!!
Yes it does come in great colors and different widths.

The purpose of kinesiotaping:

• Kinesio taping enhances lymphatic drainage.  Lymphatic drainage is important in recovery from a game or an injury.
• Kinesio taping assist muscle movement and function.  It does not restrict movement.
• Kinesio taping prevents fatigue.
• Kinesio taping enhances proprioception.  Proprioception is a system that involuntarily plots information regarding your body position and balance improving performance.  
• Kinesio tape can be applied to compress the tissues or decompress the tissues to reduce swelling and promote recovery.

Call 918.249.1535  and schedule an appointment and I will teach you how to kinesio tape your problem area.

Stay in motion,

Dr. Shawnie
www.drshawnie.com
918.249.1535

Active Release Technique ~ A.R.T. in Tulsa

 ACTIVE RELEASE TECHNIQUE ~ A.R.T.

ART is another highly effective soft tissue technique I have implemented in my practice.

What is Active Release Technique (ART) to Patients?

ART is a patented, state of the art soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART. These conditions all have one important thing in common: they are often a result of overused muscles.

How do overuse conditions occur?

Over-used muscles (and other soft tissues) change in three important ways:

• acute conditions (pulls, tears, collisions, etc),
• accumulation of small tears (micro-trauma)
• not getting enough oxygen (hypoxia).

Each of these factors can cause your body to produce tough, dense scar tissue in the affected area. This scar tissue binds up and ties down tissues that need to move freely. As scar tissue builds up, muscles become shorter and weaker, tension on tendons causes tendonitis, and nerves can become trapped. This can cause reduced range of motion, loss of strength, and pain. If a nerve is trapped you may also feel tingling, numbness, and weakness.

What is an ART treatment like?

Every ART session is actually a combination of examination and treatment. The ART provider uses his or her hands to evaluate the texture, tightness and movement of muscles, fascia, tendons, ligaments and nerves. Abnormal tissues are treated by combining precisely directed tension with very specific patient movements.

In Best of Health,

Dr. Shawnie
www.drshawnie.com
918.249.1535

Muscle cramps and cycling

Muscle Cramps – What does the science say?

In exercise the consensus is that there’s two types of cramps – whole body cramps (fairly uncommon but extremely distressing to the athlete), and cramping of individual muscle groups (eg. just calves or quads). When cyclists talk about cramping, generally what they’re referring to is cramping of individual muscle groups during or immediately after exercise, known as Exercise Associated Muscle Cramps (EAMC).

Cramps are generally thought of as short, painful muscle contractions.

EAMC are thought to occur because the nervous system’s control of muscle contraction and relaxation is somehow lost. Most people will know from experience that stretching a cramped muscle will relax it and relieve the pain – that’s because it activates parts of the muscle fiber that regulate relaxation. There’s a variety of nutrition supplements and remedies marketed as preventing or treating EAMC by preventing changes in the nervous system’s control of muscle contraction and relaxation. But do they actually work?

Only one study identified that a sports drink delayed the time until calf cramping commenced in comparison to not drinking anything.

Does loss of body weight or Total Body Water influence risk of cramping? There’s not a lot of research in this area, but what does exist suggests that it doesn’t. As one recent review of the science described: “A careful review of the literature did not identify a single published scientific study showing that athletes with acute EAMC are more dehydrated than control athletes

 Since 1986 four controlled studies have been published, all showing no relationship between any electrolyte levels and the risk of cramping during exercise. In these studies there was no difference in electrolyte levels at the time of cramping compared to other times (or the athletes who didn’t cramp at all). And when cramping resolved there was no change in electrolyte levels that could explain an effect of rehydration or supplementation to relieve the cramping. This is probably not a surprise considering that EAMC’s are localized – they occur in a specific muscle group or groups. How would an electrolyte imbalance throughout the whole body cause cramping in only one muscle group?

Distinct risk factors for developing EAMC have emerged:

§         Aggressive pacing strategies (trying to go faster than your current personal best over a set distance).

§         Racing at a higher intensity then what you normally ride in training

§         Riding for longer than you‘re used to

§         Doing another type of exercise you’re not used to (eg. a cyclist running a one-off marathon)

Given that most people only cramp during the latter stages of a race, on an epic ride, a monstrous hill climb or after spending time off the bike, these factors are probably not a huge surprise to you. It’s also interesting to note that the volume or intensity of training does not predict cramping risk. The difference appears to be that the athletes who are over-ambitious and try to punch above their weight on any given day increase their risk of cramping.

It’s thought that some form of muscle fatigue occurs which leads to the onset of EAMC. This appears particularly true when a muscle group is working in a shortened position (eg. calves when pointing your toes in swimming, quads when you get out of the saddle and fully extend the legs of a bike). This suggests that poor biomechanics may increase muscle fatigue and lead to greater risk of cramping.

Helpful strategies to minimize your risk of EAMC :

• A good bike setup is not a bad idea if you’re a frequent cramper.
• Make sure you get at least some training sessions in at the intensity that you race at, some long rides (equal or longer than races).
• Maximizing carbohydrate consumption during a race may also help reduce cramping risk by maximizing the number of fibers being activated in a muscle group and minimizing fatigue.
• Being checked for proper spine alignment.  The spine house the nervous system and when misaligned will effect the neurologic input to the muscles resulting in decrease power, endurance, and cramping.  Getting a chiropractic adjustment may ameliorate EAMC.

www.drshawnie.com

918.249.1535

Chiropractic sports physician

Chiropractor in Broken Arrow

15 Game-Changing Wireless Devices to Improve Patient Care

15 Game-Changing Wireless Devices to Improve Patient Care:



Click on this link  http://www.medscape.com/features/slideshow/wireless-devices?src=wnl_edit_specol&uac=143222DK#1



1. A Foolproof Medication Compliance Monitor
A tiny ingestible sensor by Proteus Digital Health "is a game changer for medication compliance," Dr Scher believes. "The sensor, which costs less than a penny, is placed on a pill. It gets activated by stomach juices when it's ingested. A digital signal is then sent to a Band-Aid®–like monitor worn on the patient's arm." This records the medication taken, ingestion time, heart rate, body temperature, body position, and rest and activity patterns. "You view these data in the context of how effective a given pill is," Dr Scher says. "For example, if someone is taking a heart medicine that you want to decrease their heart rate, you can tell whether the rate is slow with activity because the medication is working or because the patient is inactive." The data are wirelessly transmitted to a smartphone app, which in turn relays it to a monitoring provider, caregiver, or family member. Sensors are coded to specific medications during the pharmaceutical manufacturing process. "Patients receive text message reminders if they don't take their pills," Dr Scher adds. "It's the ultimate 'I-took-the-pill' tool."

2. "A Scale That Measures Much More Than Your Weight The Withings Smart Body Analyzer is a Bluetooth device that monitors fat mass, lean mass, and body mass index with FDA-cleared bioelectrical impedance analysis. It also monitors your pulse (with an accompanying blood pressure cuff), records your standing heart rate history, and measures temperature and carbon dioxide to assess air quality. A companion smartphone app tracks running, weight loss, activity and calorie levels, and cardiovascular fitness. The device also mates with over 100 popular partner apps, including RunKeeper, MyFitnessPal, and Lose It!, and Wi-Fi connectivity enables users to share data. The scale has value for patients with diabetes, asthma, and other respiratory ailments. "It's also useful for patients with congestive heart failure, where weight gain is the primary parameter you follow," notes Dr Scher. "A patient with congestive heart failure can gain 3 lb in a day owing to fluid retention.""


www.drshawnie.com

Chiropractic physician

918.249.1535'via Blog this'

Sports and Anti-aging nutritional therapies

Nutritional Therapies and Anti-Aging Research James P. Meschino, DC, MS About the Columnist Other Articles

Sports Supplements That Actually Work

In the course of daily practice, many young and even older athletes ask about the value of certain supplements in regards to enhancing athletic performance, muscle and strength gains, explosive power, etc. Many supplements are more hype than science, as we all know; however, several supplements have impressive research to support their use as ergogenic aids. Sports supplements such as whey protein powder, sodium bicarbonate (or sodium citrate), creatine, L-glutamine and ornithine and arginine top the list of legitimate supplements for athletes to use in this regard.

Let's consider the synergistic effects of combining creatine, L-glutamine, ornithine and arginine to enhance athletic performance, accelerate strength, muscle and explosive power gains, and reduce risk of upper respiratory tract infections in athletes. Creatine supplementation is proven to increase strength, explosive performance, and lean mass in athletes. Creatine also preserves strength as athletes age, keeping them more functional. It has even been shown to improve strength and functionality in patients with multiple sclerosis and other neurodegenerative diseases, as well as in patients with chronic heart failure.

L-glutamine has been shown to decrease muscle catabolism during workouts and reduce the incidence of upper respiratory tract infections in athletes undergoing heavy training. L-glutamine is the primary fuel for many immune cells.

Supplementation with arginine and ornithine has been shown to boost release of growth hormone from the anterior pituitary gland, and thus accelerate lean mass development in young athletes and preserve lean mass in individuals over age 40, who typically show an age-related drop-off in growth hormone and insulin-like growth factor (IGF-1) blood concentrations.

Micronized Creatine Monohydrate

Creatine is an amino acid stored in muscle in the form of creatine phosphate. During explosive or intensive exercise, creatine phosphate is broken down by a specific enzyme to yield creatine plus phosphate plus free energy. The free energy released from the breakdown of creatine phosphate is used to regenerate ATP, which is the fuel that powers muscle contraction.^1-2

A number of studies have demonstrated that short-term creatine supplementation increases creatine phosphate stores in skeletal muscle by 10-40 percent.³ In combination with proper training, creatine supplementation leads to an increase in muscle mass, which is thought to occur from increased protein synthesis as the muscle lays down an increased number of contractile myofilaments (protein bands that contract and generate force). Increased muscular fluid retention may also participate in muscle volume gains with creatine use.^4-7

It also appears that creatine supplementation may allow athletes to train harder (due to increased available energy for muscle concentration), which promotes strength gains and increases muscle size due to hypertrophy (larger muscle fiber size).^2-3 Several studies have shown that creatine supplementation improves performance in repeated bouts of high-intensity strength work and repeated sprints, which are primary determinants and requirements for many sports.^8-18

In short, substantial evidence suggests creatine supplementation can increase lean body mass, muscular strength, and sprint power. As an anti-aging consideration, creatine supplementation has also been shown to help preserve strength as individuals age, and is used successfully as an adjunct in the management of various neuromuscular diseases and heart failure.^19-24

The established protocol for creatine supplementation used by athletes involves a loading dosage of 20-25 grams per day for the first 5-7 days. Typically, an athlete will mix a heaping teaspoon of creatine monohydrate crystals into a glass of juice to obtain about 5 grams of creatine. During the loading phase, the athlete does this on four or five occasions throughout the day to achieve an intake of 20-25 grams. After the loading phase is completed, the maintenance daily dosage is usually five to 10 grams per day.

Supplementation with creatine monohydrate (best absorbed in the micronized form) has been shown to be the preferred form of creatine supplementation, as it dissolves very well in a glass of juice (e.g., grape juice; no residue at bottom of glass) and is highly absorbable within the gut.

L-Glutamine

L-glutamine is the most abundant amino acid in the bloodstream and the body. Glutamine is also a main anti-catabolic agent in muscle, which when supplemented, may help preserve muscle tissue (preventing its breakdown) during and after exercise. The heavier one trains, the greater the stress on muscle and the greater the breakdown (catabolism) of muscle mass, as the muscles release glutamine into the bloodstream.²⁵

During and following exercise or trauma, large amounts of alanine and glutamine are released from muscle. In turn, alanine and glutamine travel through the bloodstream to the liver where they can be used to form glucose and glycogen. Glutamine supplementation has been shown to maintain muscle mass in catabolic patients.²⁶ Thus, athletes often supplement with L-glutamine (1,000-2,000 mg per day) to decrease muscle breakdown during training.³⁰

Glutamine supplementation in endurance athletes has been shown to reduce the incidence of infections in this population, members of which are known to have their immune system suppressed by excess training of this nature. A double-blind, placebo-controlled study showed that glutamine supplementation at a dose of 5 grams, taken after the end of exercise in 151 endurance athletes, resulted in a significantly lower incidence of infections (19 percent) compared to the placebo group (51 percent) during the study period.²⁷

It has been suggested that the immune system suppression associated with endurance exercise may be due in part to reduction in glutamine that results from intensive training. Another study, using the same protocol, demonstrated that 81 percent of athletes taking glutamine had no subsequent infection during the study period compared to 49 percent in the placebo group.²⁸

Arginine and Ornithine

Arginine and ornithine are amino acids that have been shown to increase the release of growth hormone (growth hormone secretagogues) when supplemented at a dose of 500 mg each, twice per day, five times per week. These initial studies were performed on young athletes. Acting as growth hormone secretagogues, these two amino acids increase growth hormone release, which, in turn, increases synthesis and release of insulin-like growth factor-1 (IGF-1) from the liver. It is IGF-1 that exerts the anabolic and other physiological effects attributed to growth hormone on the tissues of the body.

As we age, growth hormone and IGF-1 levels decline, facilitating breakdown of lean mass and bone mass. Supplementation with arginine and supplementation with arginine and ornithine can help reverse this trend, elevating and preserving IGF-1 levels. This has important anti-aging effects on the musculoskeletal system. If the individual is performing resistance training and consuming adequate protein, then arginine and ornithine supplementation can help enhance lean mass and strength gains, even in older individuals. This helps to keep individuals more functional as they age, elevates their metabolism, and helps to reduce body fat.

L-arginine is also converted to nitric oxide, which dilates blood vessels and feeds muscles additional nutrients and oxygen. This effect has also been shown to enhance athletic performance.^29-30

Natural Performance Enhancement

Supplementation with a product that combines creatine monohydrate (ideally micronized creatine), L-glutamine, and arginine and ornithine at scientifically proven dosages, provides athletes young and old with legitimate ergogenic and anti-aging effects in regards to enhanced muscle, lean mass, strength and explosive power gains, and immune system support. Stirred into a glass of juice (4-6 ounces) on an empty stomach between meals, these nutrients have proven performance effects in young and older athletes. They can help preservefunctional ability as individuals age (more strength and lean mass in older subjects) and should also be used in the adjunctive management of many neurodegenerative conditions. The same is true for heart-failure patients, who can use this strategy under the supervision and monitoring of their physician or medical specialist.

References

1. Kreider RB. Creatine, the next ergogenic supplement? Sportscience Training and Technology. Internet Society for Sports Science.
2. Kreider RB. Creatine supplement: analysis of ergogenic value, medical safety, and concerns. Journal of Exercise Physiology (online), 1998;1(1).
3. Bramberger M. "The Magic Potion." Sports Illus, 1998;88(16):58-65.
4. Bessman SP, Savabi F. The Role of the Phosphocreatine Energy Shuttle in Exercise and Muscle Hypertrophy. In: Taylor AW, Gollnick PD, Green HJ (eds.). International Series on Sport Sciences: Biochemistry of Exercise VII. Champaign, IL, Human Kinetics, 1988;19:167-178.
5. Ingwall JS. Creatine and the control of muscle-specific protein synthesis in cardiac and skeletal muscle. Circ Res, 1976;38(5 suppl 1):I115-I123.
6. Sipila I, Rapola J, Simell O, et al. Supplementary creatine as a treatment for gyrate atrophy of the choroid and retina. N Engl J Med, 1981;304(5):867-870.
7. Almada A, Kreider R, Ferreira M, et al. Effects of calcium-HMB supplementation with or without creatine during training on strength and sprint capacity. FASEB J, 1997;11:A374.
8. Earnest CP, Snell PG, Rodriguez R et al. The effect of creatine monohydrate ingestion on anaerobic power indices, muscular strength and body composition. Acta Physiol Scand, 1995;153(2):207-209.
9. Burke LM, Pyne DB, Telford RD. Effect or oral creatine supplementation on single-effort sprint performance in elite swimmers. Int J Sports Nutr1996;6(3):222-223.
10. Dawson B, Cutler M, Moody A, et al. Effects of oral creatine loading on single and repeated maximal short sprints. Aust J Sci Med Sports, 1995;27(3):56-61.
11. Redondo DR, Dowling EA, Graham BL, et al. The effect of oral creatine monohydrate supplementation on running velocity. Int J Sports Nutr,1996;6(3):213-221.
12. Kreider RB, Ferreira M, Wilson M, et al. Effects of creatine supplementation on body composition, strength, and sprint performance. Med Sci Sports Exerc, 1998;30(1):73-82.
13. Poortmans JR, Auquier H, Renaut V, et al. A effect of short-term creatine supplementation on renal responses in men. Eur J Appl Physiol,1997;76(6):566-567.
14. Mazzini L, Balzarini C, Colombo R, Mora G, Pastore I, De Ambrogio R, Caligari M. Effects of creatine supplementation on exercise performance and muscular strength in amyotrophic lateral sclerosis: preliminary results. J Neurol Sci, 2001 Oct 15;191(1-2):139-44.
15. Persky AM, Brazeau GA. Clinical pharmacology of the dietary supplement creatine monohydrate. Pharmacol Rev, 2001 Jun;53(2):161-76.
16. Stout JR, Eckerson JM, May E, Coulter C, Bradley-Popovich GE. Effects of resistance exercise and creatine supplementation on myasthenia gravis: a case study. Med Sci Sports Exerc, 2001 Jun;33(6):869-72.
17. Witte KK, Clark AL, Cleland JG. Chronic heart failure and micronutrients. J Am Coll Cardiol, 2001 Jun 1;37(7):1765-74.
18. "A Leg to Stand On." Better Nutrition, May 2002;64(5):20.
19. Chrusch MJ, Chilibeck PD, Chad KE, Davison KS, Burke DG. Creatine supplementation combined with resistance training in older men. Med Sci Sports Exerc, 2001 Dec;33(12):2111-7.
20. Gotshalk LA, Volek JS, Staron RS, Denegar CR, Hagerman FC, Kraemer WJ. Creatine supplementation improves muscular performance in older men. Med Sci Sports Exerc, 2002 Mar;34(3):537-43.
21. Gordon A, Hultman E, Kaijser L, et al. Creatine supplementation in chronic heart failure increases skeletal muscle creatine phosphate and muscle performance. Cardiovasc Res, Sep 1995;30(3):413-8.
22. Andrews R, Greenhaff P, Curtis S, et al. The effect of dietary creatine supplementation on skeletal muscle metabolism in congestive heart failure.Eur Heart J, Apr 1998;19(4):617-22.
23. Healthnotes, Inc., 2001. www.healthnotes.com
24. Walter MC, Lochmueller H, Reilich P, et al. Creatine monohydrate in muscular dystrophies: a double-blind, placebo-controlled clinical study. Neurology,2000;54:1848-50.
25. Roth E, et al. Glutamine: an anabolic effector. J Parent Ent Nutr,1990;14:1305-65.
26. Lacey JM, Wilmore DW. Is glutamine a conditionally essential amino acid?Nutr Rev, 1990;48:297-309.
27. Castell LM, Poortmans JR, Newsholme EA. Does glutamine have a role in reducing infections in athletes? Eur J Appl Physiol Occup Physiol,1996;23:488-90.

Be Strong,

www.drshawnie.com

918.249.1535