Too Little Salt?

Prosciutto. "Cape Cod" Vinegar Potato Chips. Soft, "Philly-style," pretzels. Beef Jerky. All guilty pleasures for me, that I enjoy in great moderation, due, in part, to their high salt content. Most research backs up my hesitation, although a new study says the amount of sodium most people consume is okay for heart health, and too little may be as harmful as too much. Runners and heavy exercisers do lose quite a bit of salt during their workouts, which is often replenished by energy-type drinks that mix varying amounts of salt, sugar, and potassium to rehydrate the body. I've always read that the average American gets more than enough salt in their everyday diets without ever having to use a salt shaker. If you think of all the processed foods we have in our diets, that statement must be true. The study that said to look at all salt as part of your overall diet, rather than a single element that needs to be reduced, was published in the August 14th edition of the New England Journal of Medicine. Highlights were published in many newspapers. It was conducted by McMaster's University Population Health Research Institute. The University is located in Canada, and observed 100,000 people in 17 countries from the general population (not just people in high-risk categories.) Ironically, Americans were not included in the study. China had the largest percent of participants (42%). About 40% of the total population studied had high blood pressure. It found that people who consume 3 to 6 grams of sodium a day (about 8 to 15 grams of salt) had the lowest risk of heart problems or death from any cause in the course of the four-year study. More or less sodium raised the risk. Americans average about four grams a day. The American Heart Association recommends no more than 1.5 grams. People who had consumed a large amount of potassium (found in bananas, nuts, salmon, and leafy greens, amongst other sources) seemed to have a counter-balancing effect that offset the sodium. One of the researchers noted, aptly, that it's easier for people to add something that is healthy than to take away a staple like salt. Other scientists and nutritionists feel that, essentially, the higher the salt intake, the greater risk for high blood pressure and cardiovascular disease. Simply, the less salt, the less potential problems. I feel balance is the key. If you have a heavily salted meal or snack, counter-balance that with a lot of water to flush it through your system. Your next meal should be low in salt content, to even out the day. Exercise really helps get rid of bad things in your body, too, and keeps the blood pressure regulated. Tuna with mayo on a toasted bagel, with a slice of tomato, and a handful of chips on the side? Delicious! Just drink a ton of water with it, and go out for an eight-mile run later in the day!

Coping with Knee Pain

About a month ago, my right kneecap began to hurt when running. I iced it as much as I could (every time I have the television on!), increased my stretching routine somewhat, and just ran through it. On a run about two weeks ago, I felt a slight tear as I rounded a corner, but finished the eight-mile run, and ran the rest of the week without any more unusual pain. Finally, after a seven-mile tempo run on the treamill at seven-minute pace on a rainy Saturday, my right knee swelled up considerably. I spent the next few days eliminating risk factors. I bought new running and cross-training shoes (I tend to keep mine at least twice as long as shoe experts recommend). I also bought some "joint protectant" products, and took two Aleve daily. Exercise-wise, I did the rower one day (with mixed results), elliptical the next (no pain, but very little perceived "gain"), and swam a mile the third (which felt good, all the way around!). I had an appointment with my Chiropractor/Sports Therapist last Friday, and he found I have a torn lateral meniscus, as well as the beginnings of osteoarthristis in my knee. He performed non-invasive cold laser surgery, which took minutes, and applied spider-web like "kinesio tape" around my knee. One week in, the swelling has gone down considerably, and I'm able to walk around without pain. I'm still swimming a mile a day, and hope to get back to running shortly. In fact, I ran through a parking lot the other day, forgetting completely about my injury, and felt okay. I love running in the summer, and do most of my racing this time of year. I do miss it, but have been able to keep sane, and stay in pretty comparable shape, with my swimming. I see my doctor again later today, and hope to get some rehabilitative stretching ideas from him that I can do. Hope to be back on the roads soon!

Donating Blood for Runners

Two or three times a year, I try to make a blood donation. Most importantly, I think it's a good thing to do. I've read that donating a pint of blood can save up to three lives. Blood reserves are finite, too. In other words, the blood must be used in a certain amount of time to be beneficial to someone. So there is a constant need for donors, particularly in the summer months. My blood is 0-positive, the universal donor, so it's particularly important to help out. I also feel it is good for you to donate. Consider it an "oil change" in your body. You're donating blood cells, and your body is eventually replenishing that amount, in about a month to six weeks. Thus, the 56 day wait in-between donations. You do feel a little light-headed after donating, and it's suggested to refrain from heavy exercise for 24 hours afterward. As it concerns running and fitness, any loss of blood, from bleeding or donation, will affect your performance. The amount of red blood cells in your system, and the amount of blood your heart can pump are the determining factors for oxygen delivery in a healthy runner. The loss of red blood cells is a (temporary) detriment, that is eventually alleviated as the body produces new cells. Simply put, donate in the week after a big race, rather than before, or schedule three a year during down times in your racing schedule. Don't let running or racing be an excuse not to donate - just to do it at the proper time!