Tag: injury/ailment

Dear Mark: Bee Products, Unable to Squat After Knee Injury

For this week’s edition of Dear Mark, we’ve got a two-parter (although the first question has several parts to it). First up is a question about bee products and their effects (or non-effects) on human health. Are they miracle supplements? Are they all hype? Or is the truth somewhere in between? Find out below. Then, I try to help out Dan, a guy with a bum knee who, before injuring himself, based his entire workout routine around the back squat – which he can no longer perform safely. He wants to figure out a way to work out his lower body without the almighty squat at his disposal. Luckily, there are ways, which I’ll discuss below.

Let’s go.

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Dear Mark: Bad Sleep Tips, Cold Extremities, and Sweet Feed

In today’s edition of Dear Mark, I’ll be covering a trio of topics. First is a parent with a problem common to members of her species: enforced sleeplessness. She wants, nay, needs, help with amelioration of the situation. Normally, I’d say “get more sleep,” but the point is that getting adequate sleep isn’t always a choice. Next, I discuss some potential causes of, and strategies for, chronically cold extremities. Luckily for the reader, strategies for fixing cold extremities can be as enjoyable as eating more food, using more salt, and breathing more mindfully. Finally, I allay a reader’s concern with the “sweet feed” being used to supplement the mostly-grass-and-hay diet of the cows he hopes to eat.

Let’s go.

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Dear Mark: Adding a Workout to an Active Life and Topical Wound Ointments

We’ve got a nice pair of questions for today’s Dear Mark. In the first, a young woman who’s perhaps the most intuitively active person I’ve ever heard about asks whether or not she should incorporate a dedicated, formal workout to her schedule of skiing, playing with dogs, hiking, manipulating heavy bags of dog food (in a physical sense, not an emotional sense), yoga, and rafting. You guys might be able to guess the gist of my response, but read on to find out what I say. In the second, a guy asks about topical ointments that promote wound healing. As a response, I discuss the standard over the counter ointments (antibiotic ointments, petroleum jelly-based ointments) as well as the more “natural” alternatives like honey, coconut oil, and garlic.

Let’s go.

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Should We Ice Injuries?

I’ve said this before, but inflammation is a necessary response to injury. It’s the inflammatory response that increases blood and lymphatic flow to and from the injured tissues, bringing healing nutrients and inflammatory mediators and removing damaged refuse. It’s the inflammatory response that makes injuries hurt, which prevents us from using and re-injuring the injured area. And yeah, the inflammatory response can get out of hand and do more damage than the initial insult, but it’s ultimately how our bodies heal damaged tissues and recover from injuries. If we didn’t have an inflammatory response, we’d never get anywhere. This was the crux of a very interesting blog post by Kelly Starrett in which he questioned the typical use of ice after injury. In short, Kelly says that putting ice on a healing tissue is counterproductive because it halts or at least disrupts inflammation, which is really how we heal.

Do we want to use ice in order to reduce the inflammation incurred after a soft tissue injury?

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Dear Mark: Marathon Fuel, Muscle Cramps, and Another Dr. Oz Miracle

A few months ago I wrote an article on How to Fuel a Marathon. In this week’s Dear Mark, I answer a reader’s question on how to improve a hydration recipe I recommended in that article. Then I cover a somewhat related topic: muscle cramps, and how to fix them and how to prevent them. Finally, I discuss Dr. Oz’s latest supplement miracle product – raspberry ketones. Sounds delicious, doesn’t it? Let’s go.
Hi Mark,

I am in training for my first ever marathon and have read your how to fuel a marathon. I did try the homemade hydration drink on my training run last week of 24km. I had 2 bottles of hydration and 2 bottles of plain water. I found the drink very sweet and you can definitely taste the black slat molasses. Swigging water straight after did help but it wasn’t overly pleasant.

I thought I would give it a try as I plan to use it on my race day which is July 1st. I was thinking of reducing the black slat molasses to just 1 tablespoon to see if it reduces the very sweet taste and perhaps increase the raw honey to 3 tablespoons, to see if it’s more palatable. Would this have any effect on keeping hydrated?

Also what can I use to keep hydrated on my long training runs? I find water is just not enough and I get thirsty and start to hit the wall around 17km. So basically, how do you fuel your training runs?

It would be great if you could give me some advice on this.

Many thanks.

Regards
Alison

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Dear Mark: Fenugreek and HGH, Marathons and Strength Training, Gluten and Eczema, and Insect Nutrition

Today’s Monday Dear Mark question and answer post is a fun one. I look into whether a claim about fenugreek and human growth hormone by the great Dr. Mehmet Oz pans out (hint: he’s off, but not by much). Then, I discuss how to strength train as a marathon runner (hint: short and intense), after which I explore the nutritional content of edible insects. And finally, in light of my recent posts on inflammation, I cover the connection between eczema and gluten.

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Dear Mark: Pregnant Exercise, Low-Carb and Alcohol Tolerance, Ancestral Sun Dosages, and Knee Mobility

Today is Monday, which heralds another edition of Dear Mark. This week, I’m giving my two cents on what could be causing the widespread incidence of lowered alcohol tolerance in Primal eaters. It’s nice to be a cheap date, but sometimes we want to keep up with everyone else, right? I give a few ideas on exercises for pregnant women who want to remain active without any complications arising, and I discuss whether the amount of sun our ancestral homelands saw play a role in how much sun we should get. Finally, I discuss whether a knee should be mobile or stable, along with a few strategies to have and maintain healthy knees.

Let’s go.

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Dear Mark: O6:O3 Ratio, Green Drinks, and Shin Splints

It’s Monday, and that means it’s time for another series of Dear Mark questions and answers. I think you’ll find today’s choices pretty interesting. First, I field a question from an apparently healthy reader who’s doing everything right, losing weight, and controlling the quality of his fat intake – but he can’t seem to avoid a 20:1 omega-6:omega-3 ratio. Next, I answer a question about green drinks, those vegan canisters of powdered, dehydrated, raw leafy vegetables that one mixes into juice or water for an instant daily dose of greens. They sounded silly, and I’ve dismissed them in the past, but as I did a bit more research my thinking began to change. Ideal? No. A fair compromise for some people? Maybe. Finally, I cover shin splints for a reader suffering from them, and I offer a bit of advice on how to avoid and treat the nasty things.

Let’s get it going.

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7 Home Remedies to Relieve a Sunburn

People who like to say an ounce of prevention is worth a pound of cure are smug jerks, especially when it comes to sunburns. While they were eating spoonfuls of tomato paste, canned flamingo, and fish oil, nibbling on grape seeds, using portable vitamin D test kits, and smearing green tea all over their bodies, sure, they didn’t get burned, but were they really living? Because you sure were. You were out there in the sun, just basking in it, arms outstretched to accept its vibrant rays like it was a commercial for a venereal disease medication. You may have gotten a little baked, a little too much color, but it was well worth it… right?

Well, now you’ve gotta deal with this sunburn business. It’s red, it hurts, it’s veritably unhealthy, and you’re about to start peeling. What do you do? How can you soothe the flaming epidermis? How can you halt, or perhaps even reverse the damage before it gets out of hand?

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8 Natural Ways to Prevent a Sunburn (And Sunscreen’s Not One of Them)

As summer descends upon the world, a young Primal eater’s fancy turns to playful frolicking in the sunshine. And when you’re frolicking, the last thing you want to do is slather a bunch of horrible-smelling, greasy, overpriced sunblock all over your body. It makes you slippery and imbues your countenance with a deathly pallor that is very unbecoming. If you could, you’d love to avoid the nasty practice altogether. You’d love to use more alternative methods. Methods that may not have the support of the medical community, but for which supportive research does exist. Seeing as how a common refrain throughout the newly Primal is that sunburns seem fewer and further between than ever before, I’m guessing that there’s something to it. Dietary? Supplementary?

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