2 body+mind

8 AUGUST 2010

Balance the supplements

PHOTOS: THINKSTOCK

Germs from the gym

The dermatological risks of using common exercise equipment in health clubs s JANE E BRODY
hen you go to the gym, do you wash your hands before and after using the equipment? Bring your own regularly cleaned mat for floor exercises? Shower with antibacterial soap and put on clean clothes immediately after your workout? Use only your own towels, bar soap, water bottles? If you answered no to any of the above, you could wind up with one of the many skin infections that can spread like wildfire in athletic settings. In June, the National Athletic Trainers Association of the US, known as NATA, issued a position paper on the causes, prevention and treatment of skin diseases in athletes that could just as well apply to anyone who works out in a communal setting. The authors pointed out that skin infections in athletes are extremely common and account for more than half the outbreaks of infectious diseases that occur among participants in competitive sports. And if you think skin problems are minor, consider what happened to Kyle Frey, a 21year-old competitive wrestler at Drexel University in Philadelphia, USA. Frey noticed a pimple on his arm last winter but thought little of it. He competed in a match on a Saturday, but by the next morning the pimple had grown to the size of his biceps and had become very painful. His athletic trainer sent him straight to

the emergency room, where the lesion was lanced and cultured. Two days later, he learned he had MRSA, the potentially deadly staphylococcus infection that is resistant to most antibiotics. Frey spent five days in the hospital, where the lesion was surgically cleaned and stitched and treated with antibiotics that cleared the infection. He said that he does not know how he acquired MRSA: The wrestling mat might have been contaminated, or I wrestled with someone who had the infection.

The Risks
Recreational athletes as well as participants in organised sports are prone to fungal, viral and bacterial skin infections. Sweat, abrasion and direct or indirect contact with the lesions and secretions of others combine to make every athletes skin vulnerable to a host of problems. While MRSA may be the most serious skin infection, athletes foot, jock itch, boils, impetigo, herpes simplex and ringworm, among others, are not exactly fun or attractive.

Athletes who are infected should be kept from competing in matches for a week or more until treatment renders them non-infectious. Steven M Zinder, a trainer at the University of North Carolina, and chief author of the new paper, said in an interview that these recommendations are not esoteric. Its all common sense, he said. You need to keep yourself and your equipment clean. You never know who last used the equipment in a gym. The report, published in the August issue of The Journal of Athletic Training, stated, Athletes must shower after every practice and game with an antibacterial soap and water over the entire body. Dr Zinder noted that after a workout, women tend not to shower at the facility, while men, who are more likely to shower, often fail to cleanse their entire bodies, including their feet. Well-equipped facilities should provide antibacterial liquid soap.

Assume Exposure
Jack Foley, athletic trainer and director of sports medicine at Lehigh University in

ITS ALL COMMON SENSE. YOU NEED TO KEEP YOURSELF AND YOUR EQUIPMENT CLEAN. YOU NEVER KNOW WHO LAST USED THE EQUIPMENT IN A GYM

Bethlehem, Pennsylvania, and co-author of the report, said athletes should always assume they are exposed to skin infections. While hand hygiene is most important over all, avoiding fungal infections requires a daily change of athletic socks and underwear; carefully drying the armpits and groin and between toes (perhaps blow-drying the feet on low heat); and using foot powder. Shower shoes can help prevent infection as long as they dont keep you from soaping your feet. A viral infection called molluscum contagiosum may not be on the popular tongue, but it is commonly seen in young children and, spread through skin-to-skin contact, is not uncommon among athletes, including swimmers, cross-country runners and wrestlers, the report stated. Prevention of this highly contagious infection requires meticulous hygiene after contact with secretions from other athletes through benches, towels and mats. If you plan to work out in a gym or use a locker room, Foley suggested that before choosing a facility, you quiz the management about the cleaning agents used and daily cleaning schedule for all surfaces and equipment. If exercise mats are not cleaned between classes, he suggested bringing your own. Antibacterial wipes or spray bottles should be provided and used by everyone to clean equipment after a workout.
NYT

ot many realise that strenuous exercise and physical activity can cause immuno-suppression when the bodys immune system stops working and compromises its defences. Research indicates that athletes are at an increased risk of upper respiratory tract infection during periods of heavy training and the first two weeks after competitive events. This increased risk is most likely due to the effect of stress hormones such as adrenaline and cortisol. Other factors that contribute are intensity, duration and mode of exercise, and inadequate intake of food and supplements. A balanced diet with adequate macro (proteins, carbohydrates and fats) and micro (vitamins and minerals) nutrients is essential for good performance and also to ensure that your immune system does not run out on you. Inadequate protein has been found to impair immunity and increase infections. Individuals at risk include vegetarians and athletes involved in sports such as wrestling, boxing, rowing, horse racing, gymnastics, figure skating, diving and dancing. Essential fats, especially the n-3 fats (omega-3 fats found in fish), have anti-inflammatory properties. A low carbohydrate intake is also thought to contribute to immunosuppression by increased production of stress hormones and depletion of glucose, a key substrate for immune cells. Research indicates that consuming adequate carbohydrates before and after strenuous exercise helps the immune system post-exercise, when it is vulnerable. Despite the heavy reliance on nutritional supplements by athletes, there isnt much evidence to support that high doses of antioxidants, vitamins, or other supplements like glutamine and echinacea can prevent exercise-induced immuno-suppression. Research indicates that there are several factors to this problem and there is no one supplement that can singlehandedly address it. Much of the cell damage that occurs is caused by destructive chemicals known as free radicals, formed due to stress caused by exercise. These need to be neutralised by natural antioxidants. Even if ISHI KHOSLA is a former supplements are senior nutritionist at Escorts. consumed, balShe heads the Centre of ance is the key. Dietary Counselling and also Hydration is runs a health food store. She feels that for complete critical during and well-being, one should after the exercise integrate physical, mental and sessions. Dehydraspiritual health. According to tion has been her: To be healthy should be known to induce the ultimate goal for all. stress, which can result in a weaker immune system. In a nutshell, an adequate diet of carbohydrates, proteins and specific micro-nutrients including vitamins A, C, E, B6 and B12, and iron, zinc, copper and selenium is essential for optimum immune function. Higher doses of these nutrients have not been shown to offer any advantage over what can be provided by a well-chosen diet. Current opinion is that athletes should invest in nutrient-rich foods and fluids that provide energy, a wide range of vitamins, minerals and other important substances, such as phyto- chemicals, found naturally in foods.

DIET DIARY

health
PHOTOS: THINKSTOCK

YOUR

Switch it off
The claim:

THE ATHLETE SHOULD:

Maintain a diet that provides adequate fuel for

Salons UV nail lights can cause skin cancer

The facts:

An often overlooked source of ultraviolet radiation can be found in many nail salons, and some doctors warn that it could be hazardous. UV nail lamps are found in almost all nail salons and sold widely for use at home. They are used to dry nail paint. In a sense, they are like miniature tanning beds, emitting similar amounts of UV radiation per metre squared, studies show. And like tanning beds, they emit predominantly UVA rays, which penetrate the skin most deeply. There are no large studies of their effects, but one study last year in the Archives of Dermatology described two cases of healthy middle-aged women without family histories of skin cancer who developed non-melanoma skin

cancers on their hands. The report linked the cancers to UV nail lights. One, the study found, had a 15-year history of twicemonthly UV nail light exposure to dry her nail polish. The other used nail lights about eight times in a year before her diagnosis. Using the nail lights every week or two can add up to significant UV exposure, said Dr Roshini Raj, an assistant professor of medicine at New York Universitys medical school who addresses the issue in her new book, What the Yuck?! The Freaky and Fabulous Truth About Your Body. Because of the risk, Dr Raj recommends using them only sparingly. Or better yet, let your nails dry on their own, she writes. It may take a bit longer, but its worth the effort to save your skin.
The bottom line:

training and recovery, with a good mix of essential nutrients including carbohydrates, proteins and essential fats Avoid nutritional deficiencies before, during and after training Include nutritional supplements only under the supervision of a qualified physician Take rest after training and performance Manage training loads and daily physical activity associated with work and other routine activities Limit high-intensity exercise bouts Ensure adequate sleep Manage psychological stress associated with work, training and competition

There is some evidence that UV nail lights could be a risk factor for skin cancer.
NYT

LIKE TANNING BEDS, UV NAIL LAMPS EMIT PREDOMINANTLY UVA RAYS, WHICH PENETRATE THE SKIN MOST DEEPLY