Monday, March 26, 2012

Yawning During Exercise? The Possible Causes Might Surprise You

Why do people yawn while exercising?
I had an interesting question from a participant in one of my group exercise classes the other day. She said that she tends to yawn uncontrollably during exercise class, quickly assuring me that my classes really aren't boring! The others in the class seemed sure that it was due to either fatigue or a lack of oxygen, but I decided to do a bit of research on the subject to satisfy my own curiosity.

Why do people yawn?

Yawning is a phenomenon that people experience before they are born, beginning at around eleven weeks after conception, yet scientists have not sorted out the complexities of this normal human action. Many theories have been tested with some interesting and sometimes mixed results. Here are a few...

Yawning and Oxygen Requirements

Although one common theory linked yawning with either low levels of oxygen or high levels of carbon dioxide, a study found that neither triggered yawning. They put the theory to the test by administering either 100% oxygen or gas mixtures containing 3% or 5% carbon dioxide, which is higher than normal CO2, and compared yawning rates with a control group. Although breathing rates were affected, yawning rates did not change. Studies that looked at exercise that doubled participant's breathing rates did not seem to change yawn rates either.



Yawning and Fatigue

Yawning is a common response to sleepiness, as detailed in the April 2007 Behavioral Brain Research article entitled The functional relationship between yawning and vigilance by Adrian G. Guggisburg et al. Sleepiness or exhaustion might be obvious in the person who suffers from insomnia or who knowingly does not get enough sleep, but those who seem to have an adequate amount of sleep could also be suffering from sleep disturbances of which they are unaware.

Many people suffer from sleep apnea, a condition in which the person stops breathing and then starts again while asleep. Another common condition that can disrupt sleep is periodic leg movement disorder (PLMD), a condition in which the person's legs twitch or move while the person sleeps. Those with sleep apnea or PLMD may wake up exhausted and tend to fall asleep during the day despite sleeping a normal amount of time due to repeated disturbances in the sleep cycle. Fatigue has quite a few other potential sources, such as an infection, food allergies, thyroid problems, and a diet lacking in necessary nutrients.

Yawning and Core Temperature Regulation 

According to a September 2008 Psychology & Behavior article by Andrew C. Gallup and Gordon G. Gallup entitled Yawning and Thermoregulation, yawning may be a way for the body to cool itself when other measures fail. Excessive or unusual yawning tends to occur with conditions that are commonly associated with a higher core temperature, such as multiple sclerosis, migraine headaches, stress, anxiety, sleep deprivation, and certain medications that may slightly elevate the body's temperature.

The core temperature typically rises during exercise, so yawning during an exercise class might indicate that the person's core temperature is rising and therefore the body is trying to cool itself. However, more studies specifically looking at thermoregulation and yawning would be helpful.

Medications That May Cause People to Yawn - Photo from Wikimedia Commons
Yawning and Medications

Several medications may be associated with yawning. According to the January 2007 Acta Psychiatrica Scandinavica article entitled Do your patients suffer from excessive yawning? by A. M Gutiérrez-Álvarez, the following medications tend to be associated with excessive yawning:
  • selective serotonin reuptake inhibitors
  • levodopa
  • dopamine agonists
  • MAO B inhibitors
  • morphine
  • methadone
  • buprenorphine
  • dextromethorphan
  • benzodiazepine
  • lidocaine
  • flecaine 
It is interesting to note that in the above article, excessive yawning was shown to disappear with a decrease in dosage of the medication, so drug-induced yawning may be related to dosage.

Why Do People Yawn When Someone Else Yawns? - Photo by Scobull at Wikimedia Commons
Contagious Yawning

When seeing another person yawn, it is very common to yawn in response, but this does not happen every time a person sees someone else yawn. Why?

Humans as well as some mammals yawn, and this behavior may serve as a type of communication. According to the July 2010 Neuroscience & Biobehavioral Reviews article entitled Why do we yawn? by Adrian G. Guggisberg et al, yawning may serve to tell others that one is sleepy, bored, or perhaps experiencing mild psychological stress.

An article published in the 2011 PLoS ONE publication entitled Ingroup-Outgroup Bias in Contagious Yawning by Chimpanzees Supports Link to Empathy by Matthew W. Campbell and Frans B. M. de Waal found that chimps tended to yawn more when seeing someone familiar yawn than they did when seeing someone unfamiliar yawn. Perhaps folks who have common ground may be more likely to yawn when seeing someone familiar yawn, such as might be the case with an exercise class in which participants know one another.

The May 2011 Journal of Ethology article entitled The daily time course of contagious and spontaneous yawning among humans by Fiorenza Giganti and Iole Zilli found that test subjects were more likely to experience contagious yawning in early morning and late evening. Exercising at these times might mean that one is more likely to spontaneously yawn or to "catch" a yawn from another participant.

Yawning as a Symptom of Other Health Conditions

According to the NIH article Yawning – Excessive last updated 1/31/2011, excessive yawning could be the result of a vasovagal response, indicating a heart problem. Excessive yawning such as this may be more likely to persist throughout the day and not just during exercise. Yawning due to a medical condition in particular would warrant an evaluation by a healthcare professional.

Yawning During Exercise

I won't take the frequent yawning in my exercise classes personally, but I decided to publish my resulting research in order to help others out there who might be yawning while working out. The answer might not be simple or easily found, but knowing possible causes can help to focus efforts for someone who is trying to stop yawning excessively.

As with all of my articles, this information is not medical advice and anyone experiencing health issues should discuss those issues with his or her healthcare provider.

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Friday, March 16, 2012

Coconut Oil and Its Affect on Cholesterol, Blood Sugar, BP, and Alzheimer's

Can Coconut Naturally Treat Diabetes? Photo by Robert Wetzlmayr at Wikimedia Commons
Several studies on coconut oil have produced some interesting results as researchers have looked at its effect on cholesterol, blood sugar, blood pressure, and dementia such as Alzheimer's disease. Most people automatically assume that all cholesterol has a negative effect on the body; however, one type of cholesterol, high density lipoprotein (HDL), has beneficial effects on the body by helping to prevent heart disease and stroke. Raising the HDL number can actually be a healthy move.

A higher "good" cholesterol (HDL) number can improve one's ratio when compared to the "bad" cholesterol. The CDC recommends an HDL level of at least 40mg/DL. Lifestyle changes, such as smoking cessation, increased exercise and weight reduction, and a healthy diet, can make a positive impact on cholesterol levels. A few foods and oils, such as certain whole grains, nuts like almonds, plant sterols, and omega-3 fatty acids may help to improve cholesterol ratios as well. But can coconut be added to that list?

Coconuts and Heart Health - Photo by Ranjithsiji at Wikimedia Commons
Coconut Oil's and Cholesterol/Triglycerides

According to several studies, coconut oil may show promise in improving one's cholesterol ratio as well. One such study comes from the Asia Pacific Journal of Clinical Nutrition, volume 20, issue 2 published in 2011. This report, entitled "Coconut oil is associated with a beneficial lipid profile in premenopausal women in the Philippines," by Alan B. Feranil et. al looked at how coconut oil affected lipid levels on 1,839 Philipino women and found that coconut oil in the diet was associated with higher HDL, or "good" cholesterol, numbers.

Lipids and triglycerides are closely tied to cholesterol as another type of fat in the blood. Lowering triglyceride levels can help lead to a healthier lifestyle and lower the risk for heart disease. According to an April 2010 article entitled "Beneficial Effects of Tender Coconut Water on Blood Pressure and Lipid Levels in Experimental Hypertension" in Journal of Cell & Tissue Research by D. Bhagya et. al, tender coconut water was associated with lowered blood pressure levels and lower triglyceride levels. Coconut water was also associated with higher total cholesterol levels, but the abstract did not indicate which type of cholesterol (HDL or LDL) was raised.

Coconut Oil to Treat Diabetes? - Photo by Drmarathe at Wikimedia Commons
Blood Sugar and Coconut Oil

Those with diabetes may find that coconut oil may help improve blood glucose levels. According to Sagar Naskar et. al in a December 2011 Journal of Ethnopharmacology article entitled "Evaluation of antihyperglycemic activity of Cocos nucifera Linn. on streptozotocin induced type 2 diabetic rats," coconut oil may have the potential to lower blood sugar levels with a low risk for side effects as demonstrated in an animal study.

Coconut Oil and Dementia

An interesting video shows how a neonatal doctor, Dr. Mary T. Newport, found that coconut oil seemed to significantly help her husband who was diagnosed with Alzheimers and was reaching the more severe stages of the disease. This video shows examples of impressive improvement in the clock test that this man experienced in a few weeks. Dr. Newport, who wrote Alzheimer's Disease: What if There was a Cure? described Alzheimer's as a sort of diabetes of the brain. Coconut oil might provide the brain with essential nutrients in which receptors for other sorts of "food" seem to be blocked in someone with Alzheimer's disease and other forms of dementia.

Which Type of Coconut Oil Works Best?

Not all coconut oils have the same effect on the body, according to some sources. One study by K. Gjovindan and Thankappan Rajamohan in the August 2009 Canadian Journal of Physiology & Pharmacology entitled "Wet and dry extraction of coconut oil: impact on lipid metabolic and antioxidant status in cholesterol coadministered rats" found that virgin coconut oil (VCO), or coconut oil extracted by wet process, produced superior results in lipid metabolism and antioxidant status when compared to coconut oil extracted by dry process, also known as copra oil.

The above video mentions to avoid hydrogenated coconut oil and to choose pure coconut oil.

Coconut Oil as a Natural Remedy - Photo by Ramon FVelasquez at Wikimedia Commons
Can Coconut Oil Lead to Healthier Living?

As scientists observe various cultures, they often look at key lifestyle differences that may help explain why some areas may have a lower incidence of health problems such as diabetes, heart disease, and Alzheimer's disease. Virgin coconut oil may have the potential to help people with poor cholesterol ratios, hypertension, diabetes, and Alzheimer's, but further studies are needed to help determine optimal daily levels and to determine what, if any, side effects the oil may produce.

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Monday, March 12, 2012

How to Get Motivated to Exercise: Internal and External Personality Types

How to Get Motivated to Exercise for Life - Photo from NIH
Many people have lost hundreds of pounds only to discover that they have lost the same ones over and over. Or perhaps the numbers on the scale simply continue to rise higher and higher while others have maintained the same weight within a few pounds for decades. Although numerous sources speak of the great benefits of regular exercise and a healthy diet, many folks discover that getting motivated to start and maintain a regular exercise and healthy eating program may be very difficult.

One key issue to consider is one's personality, whether one is internally motivated or externally motivated. Both personality types have their strengths but both groups can also experience roadblocks to optimal individual fitness.

Pros and Cons of Being Internally Motivated - Photo by Dcoetzee at Wikimedia Commons
Advantages of Being Internally Motivated

When it comes to exercise and diet, those who are internally motivated may be able to embark on a quite successful solo exercise and healthy eating program. They may awaken at 5:00 a.m. and hit the treadmill, sidewalk, pool, or mall. They may have held a gym membership for twenty or more years. You could probably set your clock by these people who find motivation within themselves to stick with a routine, sometimes for years or even decades. They may not savor change, but these folks usually roll with the punches and adjust their routine to meet their needs.

Many of the people in this group are seniors. They may have grown up in a home where everyone was encouraged to pull themselves up by their bootstraps and keep on keeping on. These folks typically learned early in life how to rise above obstacles. They worked hard in younger years because they wanted food on the table and a warm place on which to lie their head at night. They are often loyal and seek to encourage others if asked. No, they do not always feel great, but they often realize that exercise enables them to achieve functional fitness and to enjoy life to a much fuller degree.

Diet choices in this group may be very healthy, or this group may simply exercise to the point where they balance the calories coming in. Many people in this group find that they maintain their weight or experience smaller weight gains over the long term than those who are externally motivated.

Disadvantages of Being Internally Motivated

Some who are internally motivated may participate in exercise classes that do not challenge them outside of their comfort zone either out of habit, in order to encourage someone else who may not be as fit, or perhaps to encourage the instructor. They may take care of others before taking care of themselves.

These folks with gym memberships may discover that a particular routine that has worked for them for years is suddenly replaced with a class that may or may not be safe for them. This could be the factor that serves as a huge roadblock to his or her health if another routine does not work well.

Internally motivated people may keep exercising despite injuries, with or without a doctor's blessing. Their stoicism might lead to denial of symptoms or signs that could indicate serious health problems. Sometimes they may miss making friendships as they focus on their fitness goals. Relaxation may be hard work for this group.

Don't put these people on a pedestal or assume that they always feel great – they are human and usually have to force themselves to work out during certain stages of their lives...but they typically do keep going and often quietly inspire many others along the way.

Pros and Cons of Being Externally Motivated © Katrena
Advantages of Being Externally Motivated

People who are externally motivated may be willing to try new things, as long as there is a tangible reward at the end. Perhaps a class reunion, upcoming wedding, gym challenge, or upcoming physical and/or bloodwork may do the trick. A gym that offers the latest workout equipment, newest group exercise classes, and largest pools may particularly attract those who are externally motivated. These folks tend to be willing to try all sorts of new fitness ideas, from techniques to music. They are usually game for going outside of their comfort zone, provided the goal is tangible.

Once committed, people who are externally motivated may achieve huge results in a short period of time. They may lose large amounts of weight and build muscle quickly. Sometimes the rewards do not even have to be huge or expensive. Gaining points, going for a t-shirt, receiving words of encouragement, or trying to get to the top of the list may be a great motivating force for the short term. Many people who are internally motivated benefit from gyms and programs that cater to this crowd, but prices for these facilities tend to rise as they keep purchasing new equipment to satisfy the ones who are seeking the "best" workout.

Disadvantages of Being Externally Motivated

New songs and equipment get old. New routines and instructors do too. Not everyone can win the challenge. A healthy diet is not often the easy road. Don't even mention weather, injuries, or full schedules.

Once the wedding, reunion, challenge, or blood test is over, those who are externally motivated may breathe a sigh of relief, pat themselves on the back and decide that they have finally achieved their goal. Now it is back to life as usual, which usually leads to weight gain, loss of muscle tone, and perhaps lowered bone density with higher blood sugar levels.

People who are externally motivated may spend large amounts of money on programs that offer flat abs and toned thighs in the twinkling of an eye. The fine print in those programs usually involves commitment to a strict diet that may or may not be healthy. Even the cheapest piece of equipment won't work if it is not used on a regular basis. Treadmills and other exercise equipment may become a clothes hanger and horizontal file for paperwork and other items. That great exercise DVD can quickly gather great amounts of dust. The one who is externally motivated may suddenly realize she is paying for a membership to a gym that she visits rarely.

Those who are externally motivated may miss out on ongoing fitness opportunities. The "boring" classes that are not branded may offer similar or even superior benefits over time, some with less potential for injury. Although this group may be willing to try all sorts of new classes, they may avoid even considering taking one that has been offered for years.

What Motivates You to Get Fit and Stay Fit?

Perhaps you are seeing a bit of yourself in some of these descriptions. That is a good thing! With knowledge comes an added ability to analyze and adjust. Both groups have advantages and disadvantages, and each group has something valuable to offer to the fitness world and to one's individual health. The key is to capitalize on those benefits and to tackle the challenges for a healthier life for years to come.

Check out the Fit Tips 4 Life site map for more great articles!

Thursday, March 1, 2012

Energy Drinks and Alcohol: a Dangerous Combo

Dangers of Combining Energy Drinks and Alcohol
Many people, particularly adolescent and young adult students and athletes, are looking for ways to keep pushing, stay awake, and fit more into each hour. In the past, many looked to soft drinks for an extra boost, but energy drinks, which typically contain about three times the caffeine of a cola at around 70 to 80 mg, are now gaining popularity. An energy "shot" may contain about five times the caffeine found in an 8-ounce cola. The upper limit for caffeine in soft drinks is 200 parts per million, but energy drinks have bypassed this limit because they are typically labeled as "natural dietary supplements."

Caffeine Fast Facts

Caffeine constricts blood vessels, including those in the heart and head. It also makes the body's insulin less sensitive. In addition, the added calories of energy drinks may contribute to obesity and the consumption of "empty" calories. Many people become accustomed to consuming caffeine and need higher amounts to stay awake or alert.

Caffeine can cause side effects such as being jittery and anxious while headache and fatigue can result from withdrawing the substance if the person regularly consumes it. Caffeine intoxication or overdose may include symptoms such as tremor, fast heart rate, insomnia, abdominal pain and vomiting, low potassium levels, hallucinations, seizures, and even death. Those with heart conditions, eating disorders, or who are taking stimulants for conditions such as ADHD are particularly at risk for adverse effects from caffeine.

According to an American Academy of Pediatric article entitled "Kids Should Not Consume Energy Drinks, and Rarely Need Sports Drinks, Says AAP"energy drinks pose potential health risks because of the stimulants that they contain and should never be consumed by children or adolescents." According to a February 16, 2011 Medscape article "Energy Drinks Pose Serious Health Risk for Young People," children and adolescents should not consume more than 100mg total daily or 2.5mg/kg of caffeine in a day.

The Dangers of Combining Alcohol and Caffeine

Teens and young adults who consume caffeine combined with alcohol tend to have lower impulse control. Although the caffeine is a stimulant, it does not decrease impairment from alcohol or make a person more sober. On the contrary, drinking the two substances together makes the person less aware of the impairment and therefore more likely to drink and drive or take other potentially serious risks.

According to a November 13, 2009 press announcement by the FDA, several manufacturers pulled their alcoholic beverages that were mixed with caffeine. In order for a substance like caffeine to be legally added to a food or drink, the FDA must determine that it is generally recognized as safe (GRAS) to do so. The FDA banned the addition of caffeine to alcoholic beverages in November 2010.

According to the Medscape article cited above, about one-third to one-half of teens and young adults consume energy drinks. Mixing alcohol and caffeine is not a new concept; however, energy drinks and energy shots have significantly increased the caffeine content above and beyond that of colas and soft drinks of the past. Over half of college students who drink energy drinks also drink alcohol, a combination that can have grave consequences.

Alcohol and Caffeine Can be Deadly Combination - Photo by Nathanael from Wikimedia Commons
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