Sunday, July 31, 2016

Guess What Is Driving Teenage Girls Away From Sports?

BuddiGear Sports bra from Etsy
You'll probably never guess this as there seems to be so many choices with regards to sports bras these days. Other than the usual suspects brands like Nike and Adidas here in Singapore there's also Oiselle, Lulu lemon, Under Armour and many other brands that you can order online.

Boys don't seem to be affected by this of course, but research shows that girls tend to drop out of sports and even skip physical education classes around the onset of puberty.

There is a simple reason. It's developing a bigger chest and girls' attitudes about them.

Researchers studied over 2000 school girls from the ages of 11 to 18 and more than than three quarters listed at least one breast related concern regarding their participation in sports and exercise.

The girls in the study felt their breasts were either too big or too small, too bouncy or held too tightly by an ill fitting bra. There were some who felt worried about undressing in the changing room while others were self conscious and reluctant to exercise and move with abandon.

90 percent of the girls studied said they wanted to know more about breasts in general. Half the girls studied wanted to know more about sport bras and breasts specifically with respect to physical activity.

I personally found it surprising that only 10 percent of the girls surveyed  said they always wore a sports bra during sports and exercise. More than half had never worn one.

Pediatricians and adolescent health specialists suggested more needed to be done regarding informing girls about breast health and development.

The girls were asked how they would prefer to receive breast information. Via a website, leaflet or a private session with a nurse. Majority said they wanted a girls only session with a female teacher, preferably at age 11.

So if your adolescent/ teenage daughter suddenly starts giving excuses about exercising or skipping physical education classes you know what to do.


Reference

Scurr J, Brown N et al (2016). The Influence Of The Breast On Sport And Exercise Participation In School Girls In The United Kingdom. J of Adolescent Health. 58(2): 167-173.
DOI: http://dx.doi.org/10.1016/j.jadohealth.2015.10.005

Saturday, June 18, 2016

Physio Solutions Turns 9!

Flowers from Aden, Dean and Gino
Yes, Physio Solutions turns 9 today. Our goal all these years has always remained the same, to make our patients better, in the shortest time possible.

A big thank you to all our patients who've referred their family members and friends to our clinics as well. We couldn't have done it without you.




Friday, June 3, 2016

Can Drinking Lemon Water Help You Lose Weight?

Now that's a big piece of lemon
Paris Hilton, Beyonce, Miranda Kerr and other celebrities all drink hot water with lemons saying it aids weight loss.

Gino even put lemon slices in his filtered water on his long Saturday bike rides. But this is purely because he likes a bit of taste in his water. He also likes to add lemons and especially limes to his drinking water at home but again purely for how it tastes. He doesn't drink it to lose weight for sure.

Limes or lemons is much better for him I reckon. Gino used to drink lots of Coke and other sodas but has since stopped after his bike accident. He doesn't drink sports/ isotonic drinks while riding especially since they really cannot replace the sodium levels he loses during exercise.

Is it that simple and too good to be true?

Lemons are acidic and contains both citric and ascorbic acid, an acid believed to have antioxidant properties. They are also a good source of Vitamin C, alkalizing minerals like calcium and potassium.

As such, some dieticians suggest that lemon water can have an alkalizing effect on the body or at least help the digestive system stay in a more ideal alkaline pH level. There is however insufficient published data indicating this.

That's what drinking filtered water is supposed to do as well.

You will probably get lots of Vitamin C while drinking lemon water which many studies have shown to have immune boosting properties. The hydrating effects of water will also be beneficial to you.

Well, drinking water with lemons does not cause you to lose any weight by itself. However, if your lemon water is replacing a coffee or soda that you normally drink that has more calories and that results in a calorie deficit then you can lose weight.

Drink lemon water if to hydrate yourself and for the Vitamin C. But remember to rinse your mouth as the acidic levels in the drink can wear out the enamel in your teeth.

Gino's all ready for his bike ride with his lemon water

Monday, April 18, 2016

Yet Another Patient With Lots Of Bruising

But this is not after a massage session......
Check out the bruising .....

.... but this is after her Anterior Cruciate Ligament (ACL) operation done 11 days ago .....with a hamstring graft.

And as written earlier, men don't get it  (men do get it, just not as often as women) and why women are more prone to ACL injuries.

No bruises in front.
Having seen lots of men and women who had an ACL reconstruction done, I must say this is one of the more serious bruising I've seen so far.

She definitely needs to get started on her rehab.

Tuesday, April 12, 2016

My Patient Got This After A Sports Massage



Check out the bruise on my patient's leg after going for a Sports Massage session at a place and by a person that shall remain anonymous. And this is three days later!

I told my patient to come to our clinic for Sports Massage with one of our Sports Massage therapists instead when my patient is better.

Thursday, March 31, 2016

Indoor Plants May Improve Your Health

Eggs in our fern
I'm sure I'm not the only one who feels bad about the deteriorating air quality recently and I chanced upon how indoor plants may help.

Researchers found that workers in a small study in Norway had less complaints of fatigue, cough, dry throat and itching when they had plants in the office. Other studies showed that with plants in buildings, their employees were more productive, had better concentration and greater work satisfaction compared to those in bare offices.

Can you guess why when you visit someone in hospital you always seem to see flowers, hampers and presents? In a randomized study, surgical patients in hospitals in rooms with plants reported less pain, anxiety, stress and fatigue than patients without indoor plants. The patients with plants also had lower blood pressure, were more satisfied with their rooms and felt more positively toward hospital staff.

In another randomized controlled trial, the same authors as the study above  breported that patients who had their appendix removed used less pain killers with plants in their rooms.

Well, clearly some evidence suggest indoor house plants and their root systems, soil etc absorb indoor pollutants benzene, trichloroethylene and even formaldehyde. Other studies suggest indoor plants produce allergens that can trigger allergic responses. So make sure your choose indoor plants that you are not allergic too.

Well, you've read that plants and flowers make hospital patients more compassionate, less anxious and less depressed as for me, I always feel happy when I receive flowers from Gino or anyone else.

References

Fjeld T, Veiersted B et al (1998). The Effect Of Indoor Foliage Plants On Health And Discomfort Symptoms Among Office Workers. Indoor Built Environ. 7: 204-209. DOI: 10.1159/00024583.

Park SH and Mattson RH (2008). Effects Of Flowers And Foliage Plants In Hospital Rooms On Patients Recovering From Abdominal Surgery. HortTechnology. 18: 4563-4568.

Park SH and Mattson RH (2009). Ornamental Indoor Plants In Hospital Rooms Enham=nced Health Outcomes Of Patients Recovering From Surgery. J Alt Complement Med. 15(9): 975-980. DOI: 10.1089/acm.2009.0075.

Nieuwenhuis M, Knight C et al (2014). The Relative Benefits Of Green Versus Lean Office Space: Three Field Experiments. J Exp Psychol Appl. 20(3): 199-214. DOI: 10.1037/xap0000024.

Tuesday, February 16, 2016

While Gino Was Out Learning .....

Having fun 
We were enjoying ourselves in the infinity pool. That's right, since Gino insisted on us coming along with him while he attends the Floss band (by Sanctband) "Easy Flossing" course in Ipoh, Malaysia.

What's that again? Floss bands are elastic compression bands made by Sanctband, whose factory is just behind us at the Weil Hotel.

They are also called Voodoo bands and are very popular among people who does Crossfit. But only Santband have 3 different sizes and 4 different grades of resistance.

According to Gino, they can be used to increase mobility in different parts of the body or decrease pain working via fascia and other connective tissue.

From what Gino explains, using the Floss bands to treat fascia is just like using Kinesio tape without having to stick tape on the patients. And it seems to get quicker results.

 I'll leave Gino to explain further in a separate post.

Floss bands by Sanctband