Remember how women were once banned from long-distance running because it was thought thatour uteruses might fall out? Maybe not, considering we’ve come a long way from believing that exercise myth, but here are five more we need to ditch—and one that actually deserves some reconsideration.
1. Myth: It’s gotta hurt to work.
The widely popular “no pain, no gain” attitude toward workouts might not be doing your fitness any favors. Somewhere along the way we got the idea that exercise should be an all-out grunt-, sweat-, scream-fest in order for it to be effective. No thanks. Fact: That delayed muscle soreness (DOMS) is “your body adapting to better prepare your muscles for further physiological stress,” which is “not a bad thing,” according to Angela Ioannou, a fitness expert interviewed by WebMD. She goes on to warn exercisers not to be “fooled into thinking that DOMS is a strong indicator of how hard you have worked in the gym. The effects will vary from person to person, and the pain often lessens over time as your muscles become conditioned to a higher volume of resistance training.”
So, pick your workouts based on your unique goals and thorough research, not how groan inducing they are.
2. Myth: You should crunch your way to a six-pack.
We know that having a strong core is part of better overall physical performance, but it turns out that all that repetitive crunching you’ve been putting yourself through ever since middle school gym class might not be the best way get you there. Fact:Abs only show when you have a pretty low body fat percentage, so it makes sense that Wayne Westcott, PhD, a professor of exercise science at Quincy College, told Health you’d be better off hitting other moves that tone more of your core, like planks and bridges.
3. Myth: You can melt fat by targeting trouble zones.
Focusing on specific “trouble areas,” as we often hear them called, with targeted workouts sounds great, but it’s really not that simple. Fact: According to an article in Yale Scientific, “there are a few basic physiological reasons why targeted fat loss does not work.” Those reasons have to do with the way our fat and muscles cells work. You can add shape and tone to your muscles with targeted exercises, but according to the article, “Fat loss comes down not to targeted exercises, but to the basic principle of how many calories you expend versus how many you take in.”
4. Myth: Cardio, cardio, cardio is the secret to weight loss.
Few of us are up for committing to the marathons stereotypically associated with lean runners’ bodies. But fear not, you don’t necessarily have to endurance train if you’re making smart choices when it comes to nutrition. Fact: While a study published in the Journal of Applied Physiology did pinpoint aerobic training as the most effective means of decreasing fat and body mass for sedentary and obese or overweight participants, Cris Slentz, PhD, one of the study’s authors, told CNN, “Exercise by itself will not lead to big weight loss. What and how much you eat has a far greater impact on how much weight you lose.”
5. Myth: If you’re not sweating, you’re not burning.
Sweat is so strongly associated with working hard—and working hard with burning calories and getting built—that a lot of us assume the more we sweat, the closer we are to our fitness goals. Fact: “Sweat is a biological response that cools your skin and regulates internal body temperature,” Jessica Matthews, spokesperson for the American Council on Exercise told Health.So how much you sweat may be more of an indication of how hot you are. Part of this has to do with how hard you’re working, but it also has to do with the temperature you’re working out in.
6. One “Myth” That Might Actually Be True:
Think rest days are integral to avoiding over-training? Well, you may not have that excuse to laze around in bed all day Sundays—or whatever your rest day is—anymore. We don’t necessarily need full rest days in our exercise routines after all. According to an article by Jonathan Ross, American Council on Exercise senior consultant for personal training, “active rest” days or “active recovery” days may actually be more effective at aiding recovery and getting you back in the gym or on the road—unless you’re really injured, in which case passive recovery (aka “doing almost nothing”) is warranted. If you’re just sore and tired from the previous days’ workouts, then active recovery, like walking or an easy bike ride, may be more helpful than complete rest. As Ross explained, “Muscles and joints love circulation. And they really love it when they need more of it. And they need more of it when they are recovering from a challenging workout.” And if you’re not positive if something you’ve heard about fitness is fact or fiction, it’s always best to run it by a trusted health or wellness professional to make sure.
Chances are you’re a busy person with a lot going on. And even though you may genuinely enjoy working out and are fully aware of all of the benefits that exercise and leading a healthy lifestyle can have, you also don’t want your efforts in the gym to be wasted. With your limited time, you want to make sure that you’re focusing your efforts on safe, efficient exercises.
Just like everybody is different so is every body, but there are a few moves that fitness experts agree are a total waste of time.
1. Those Gym Machines
Sure, a gym with lots of machines might look impressive, but they may not actually be helping you in any way, shape, or form. Alex Bennett, an Athletics and Fitness Association of America–certified personal fitness trainer with a degree in corrective exercise specialization from the National Academy of Sports Medicine, notes that he sees many people using machines at the gym that actually lack effectiveness and functionality.
Their movement patterns have become altered so the body no longer knows how to stabilize and protect itself.
The top two offenders? The abdominal crunch machine and the hip abductor/adductor machine.
He explains that the machines are designed to isolate a muscle, but in the process they leave out key corresponding muscles, making the move less beneficial overall. Instead, he recommends skipping the machines and doing more compound movements, such as lunges or squats, to help strengthen the hip complex and legs.
“Compound movements also burn more calories than isolation machines,” Bennett adds.
For your core, he suggests planks or stepping it up and doing a plank on a BOSU ball or Swiss ball. “This recruits more muscle fibers and requires greater activation to stabilize the spine,” he explains. “It strengthens the core and leads to better long-term back health.”
Eric Wilson, 31, a master personal trainer and award-winning corrective exercise specialist from Cary, North Carolina, adds that the Smith machine—that one-stop-shop for all exercises in the gym—is a breeding ground for unbeneficial moves.
“Performing exercises like the squat, bench press, and overhead press on the Smith machine takes your body out of a natural movement pattern,” he notes. Because the Smith machine bar is fixed on a vertical plane, Wilson explains that using it effectively reduces any training for critical stabilizer muscles that need to be strengthened to prevent injury.
Unfortunately, although some people might think that they are doing a lot of heavy weight on a Smith machine, they actually aren’t able to really lift that much literally anywhere but on that one machine. The Smith machine basically does a lot of the work for you by stabilizing the weight. You might be able to isolate a muscle group, but it’s not helpful for overall strength and everyday functionality.
“This is why you may hear about people who lift a lot of weight in the gym but throw their back out picking up a laundry basket,” Wilson adds. “Their movement patterns have become altered so the body no longer knows how to stabilize and protect itself.”
Two other gym machines that Wilson actually bans his clients from using at all are the seated ab crunch and seated back extension machine. Not only does he believe that those machines are not beneficial, but he also notes that they tend to pose a great risk for back injury or aggravation. He explains that while many people believe that using machines is “safer” than doing free weights, this is not correct. Instead, machines can isolate muscles in ways they were never meant to be used.
For example, the bending back extension forces the lower back to play a mobility role it wasn’t designed to do. “While seated on these machines, your pivot point is now moved from the hip into the low back, forcing the low back into flexion and extension under shearing forces,” Wilson points out.
“Imagine your disc being compressed because you are in a seated position, then being further compressed back and forth in a rocking motion under load. This creates the potential for a herniated disc or worse.” To strengthen your back and your abs at the same time without the risks the machines pose, focus on movements that engage the whole core, such as planks, side planks, or crunches on an exercise ball.
2. This Basic Move
Does exercise get any more basic than your classic crunch? Probably not. But unfortunately, that basic crunch is probably not doing much to help you either.
This can also put the back muscles responsible for posture in a very poor position.
Bennett explains that not only is your basic crunch on the floor not an effective exercise, but it can also be harmful for the back and neck. “I see a lot of people tuck the chin during a sit-up,” he says.
“This puts a tremendous amount of strain on the neck, especially for those who are performing numerous reps. This can also put the back muscles responsible for posture in a very poor position. That position can lead to rounded shoulders and a forward head.”
Instead of risking harm with a basic crunch or sit-up, Bennett suggests moving to a Swiss ball, which allow you to keep your chin up and keep your back flat so you work the entire abdominal complex.
Bennett also notes that crunches or twists that focus on the abdominals or obliques can be particularly harmful to mothers who have recently given birth. “This is due to diastasis recti or rectus divarication, which is the widening of the gap between the two sections of the rectus abdominis (or 6 pack),” he says. Crunches or twists can actually force those muscles further apart.
Instead, he recommends practicing engaging your core by drawing your belly button back in toward your spine as you slowly exhale. “It is important to do this slowly and not forcefully,” he adds.
3. This Common Ab Exercise
One thing that Wilson frequently sees people doing (that they shouldn’t be) is a common ab exercise in front of a mirror. It involves standing in front of a mirror, holding a dumbbell in each hand, and bending over sideways, engaging the obliques as you stand back up straight.
By holding an equal amount of weight in each hand, you are effectively canceling out any resistance benefits.
The only problem? He says it’s a waste of time.
“While a good mobility drill for the spine if done slowly and controlled, it doesn’t achieve any significant abdominal or muscle strengthening benefit,” he explains. “By holding an equal amount of weight in each hand, you are effectively canceling out any resistance benefits as the weights counterbalance each other; as you bend to the left, the left weight aids you in bending to the side, and the right weight aids you in returning to a neutral position.”
But there is good news. This move can work with one simple modification: Lose one of weights. Using just one weight in one hand will activate the obliques much more effectively.
4. Basically Any Move When You Do This
The hard truth is that any move can be a waste of time if you’re not taking the time to focus on it. If your mind is wandering, you’re not making that mind–muscle connection that is so important to make it effective. Even more importantly, you’re more at risk for performing the move without proper form, which could lead to injury.
To decrease stress on the spine and shoulder joints, we now instruct people to bring the bar in front of them.
“Any exercise that you cannot do with good form and control—or any exercise that causes pain—should be avoided,” explains Sims Corbett, a national fitness trainer for SilverSneakers.
“It’s also important to learn the correct way to do an exercise to avoid injury. For example, when doing lat pulldowns, many people have learned to pull the bar behind their head. However, to decrease stress on the spine and shoulder joints, we now instruct people to bring the bar in front of them. It is safer, more comfortable and just as effective.”
Additionally, although learning new moves in the gym might be exciting, the temptation to jump into a new form of exercise can transform those moves into a waste of time.
“People are often excited to get started and push themselves too hard when they start exercising,” Corbett points out. “It’s important to start slowly. This decreases the chance of burnout and injury by allowing your body and mind to adjust to the new demands exercise creates.”
5. Age has nothing to do with it.
You might think that what exercises you should avoid will change as you get older, but that’s not actually the case, explains Corbett.
“Often it isn’t age that requires people to change their exercise patterns,” she notes. “Instead, it is the injuries and chronic conditions that become more common as we age.”
As you plan your exercises or work with a trainer, it’s important to keep in mind any chronic conditions or injuries that you have had—and tailor your own workouts around those. Again, there is no one-size-fits-all, and exercises can be individualized.
For example, she says that people with osteoporosis should avoid forward spine flexion, movements that could lead to a fall, or exercises that require excessive overloading of the back, such as abdominal crunches and leg presses—especially those that load the weight on your shoulders or position you with your legs above your head.
6. Anything You Try to Do on Your Own and Aren’t Sure About
Anytime you are unsure of yourself at the gym, it’s important to [linkbuilder id=”5461″ text=”ask for help”]. Cough up the extra money for a trainer (just make sure he or she is certified first) or even watch a few YouTube videos from credible, reputable trainers.
Doing this helps prepare people for the movement patterns they do in everyday life.
“How helpful an exercise can be is specific to each individual and their unique needs and situation,” Corbett adds. In general, she suggests that people should focus on functional movement patterns that strength train multiple muscle groups at one time, such as rows that engage your back and biceps instead of just bicep curls. “Doing this helps prepare people for the movement patterns they do in everyday life and creates a more efficient workout,” she says.
Stay focused on what matters.
In the end, to ensure that you aren’t wasting your time in the gym, focus on exercise and moves that will translate into life outside of the gym. You don’t want to be able to squat 500 pounds on the Smith machine but not be able to lift your own kid at home.
To stay focused on function, Wilson recommends keeping your exercise moves basic with deadlifts, lunges, squats, farmer’s walks, and planks.
“After that you can start doing variations and additional lifts,” he adds. “But those will cover 90 percent of the movement you would do outside the gym—and make sure you stay safe and strong for your whole life.”
Earlier this week, I wandered into the gym a little later than my usual class. No biggie, I thought to myself as I changed into my workout gear. I’ll just join a different class tonight. It’ll be a fun change!
Little did I know that I was walking into a class called “Heavy Weights Only.”
GULP.
Instead of my typical workout class, I was in for a full hour of solely heavy lifting through three exercises and three exercises only: squats, deadlifts, and hip thrusts. It was an entire 60 minutes of badass women lifting their hearts out, and while I loved every minute of it, I have to admit that after endless sets and a blur of more and more numbers on my bar, I was afraid of what kind of pain I would be waking up to.
I was not wrong to be afraid. The muscle soreness was real, and now, as I sit here on day two, the most notorious day of all for soreness, I’m practically crying in pain and dreading using the bathroom because that means squatting (or at least bending down to make it to the toilet seat). However, because I definitely foresee even more lifting in my future—and also because I will eventually need to deal with the porcelain throne—I’ve become a pro at tending to sore muscles.
Here are a few of my favorite strategies that you can turn to the next time you too try to be the Incredible Hulk at the gym.
Take a plunge.
After my first experience with muscle pain, I went to my local Walmart and picked up a giant bag of Epsom salts. I specifically choose one that also has peppermint oil in it, and I assure you that if you also choose a peppermint Epsom salt soak, you will not be disappointed.
Not only is it thought that Epsom salts help relieve muscle soreness by increasing magnesium in the body, but peppermint is also a natural muscle relaxer. If I’m still sore, I will even rub some diluted peppermint oil on my muscles after the bath, which feels like a good treatment with nature’s own Icy Hot.
Go with ginger.
Not to go all “crunchy” on you, but natural solutions can really help by reducing the inflammation in your body. Turmeric and ginger are two spices that contain compounds that are especially effective at decreasing inflammation. Rather than rubbing ginger all over your body (tempting, I know), try swapping out your morning coffee for a cup of ginger tea or switching to a turmeric latte as you swing into work. A study by the American Pain Society found that consuming raw or heat-treated ginger in particular is effective for reducing muscle soreness caused by exercise. Eating turmeric in food or as a supplement has also been found to help reduce that pesky delayed-onset muscle soreness.
For an easy way to get your turmeric, Starbucks is now offering turmeric lattes. The company explains that the warm, golden drink is just as delicious as it is photo-ready for your feed. Just think of all the bragging rights you’ll enjoy…
Know your enemy.
Although many of us have been taught that lactic acid is the culprit behind our sore muscles, according to the American College of Sports Medicine (ACSM), lactic acid is actually not the reason our muscles get sore.
Instead, delayed-onset muscle soreness is thought to be caused by the repair processes happening within the muscle fibers. Who knew, right? Lactic acid is no longer the enemy, friends!
The good news is that, according to the ACSM, you’re due to have some relief from your soreness in about three to five days, and if you are just experiencing your typical, run-of-the-mill muscle soreness from exercising (and not an actual injury), a light activity such as yoga, pilates, walking, stretching, or swimming is perfectly fine and won’t impede your muscle repair.
If you experience increased pain as time passes or pain that intensifies with certain movements, stop whatever you’re doing and call your doctor. Injury prevention is always key.
Find a helping hand.
Here’s the thing—while getting a massage might sound like a lovely little act of pampering for yourself, after you’ve worked out to the point where your muscles are so sore you can hardly move, a massage may not be relaxing. I’m sorry to break the bad news, but the good news is that even if it’s a grit-your-teeth-and-get-through-it experience, it will help relieve some of your muscle soreness.
A study featured in the British Journal of Sports Medicine found that getting a massage does help reduce the intensity of sore muscles after exercise. The theory is that because muscle soreness is caused by all sorts of intense repair processes happening at the cellular level in your muscles, massage might help speed up those processes by increasing circulation and reducing inflammation.
Overall, muscle soreness after an intense workout is not necessarily a bad sign, depending on your workout goals. However, it is important to give your body plenty of time to recover after a workout so your muscles can repair themselves. One study showed that with CrossFit-style workouts (intense exercise focused on weightlifting), taking a rest day not only helps prevent injury but also allows athletes to train more effectively the next time they are in the gym.
The risk of injury if you don’t take it easy is very real. If you’re so sore you can barely move your arm, your form is not going to be stellar and you’re more likely to hurt yourself. The ACSM also supports the idea that you will get more out of your next workout and your muscles will be able to operate better if you follow a proper training schedule overseen by a professional who emphasizes at least one or two complete rest days per week.
In the meantime, soak in a hot bath, sip some hot ginger tea, and marvel at your amazing muscles that are working so hard, even if you wish you weren’t feeling them quite so much at the moment.
Disclaimer: Just so you know, if you order an item through one of our posts, we may get a small share of the sale.
Earlier this week, I wandered into the gym a little later than my usual class. No biggie, I thought to myself as I changed into my workout gear. I’ll just join a different class tonight. It’ll be a fun change!
Little did I know that I was walking into a class called “Heavy Weights Only.”
GULP.
Instead of my typical workout class, I was in for a full hour of solely heavy lifting through three exercises and three exercises only: squats, deadlifts, and hip thrusts. It was an entire 60 minutes of badass women lifting their hearts out, and while I loved every minute of it, I have to admit that after endless sets and a blur of more and more numbers on my bar, I was afraid of what kind of pain I would be waking up to.
I was not wrong to be afraid. The muscle soreness was real, and now, as I sit here on day two, the most notorious day of all for soreness, I’m practically crying in pain and dreading using the bathroom because that means squatting (or at least bending down to make it to the toilet seat). However, because I definitely foresee even more lifting in my future—and also because I will eventually need to deal with the porcelain throne—I’ve become a pro at tending to sore muscles.
Here are a few of my favorite strategies that you can turn to the next time you too try to be the Incredible Hulk at the gym.
Take a plunge.
After my first experience with muscle pain, I went to my local Walmart and picked up a giant bag of Epsom salts. I specifically choose one that also has peppermint oil in it, and I assure you that if you also choose a peppermint Epsom salt soak, you will not be disappointed.
Not to go all “crunchy” on you, but natural solutions can really help by reducing the inflammation in your body. Turmeric and ginger are two spices that contain compounds that are especially effective at decreasing inflammation. Rather than rubbing ginger all over your body (tempting, I know), try swapping out your morning coffee for a cup of ginger tea or switching to a turmeric latte as you swing into work.
A study by the American Pain Society found that consuming raw or heat-treated ginger in particular is effective for reducing muscle soreness caused by exercise. Eating turmeric in food or as a supplement has also been found to help reduce that pesky delayed-onset muscle soreness.
For an easy way to get your turmeric, Starbucks is now offering turmeric lattes. The company explains that the warm, golden drink is just as delicious as it is photo-ready for your feed. Just think of all the bragging rights you’ll enjoy… (Or make one at home with our golden milk recipe here!)
Know your enemy.
Although many of us have been taught that lactic acid is the culprit behind our sore muscles, according to the American College of Sports Medicine (ACSM), lactic acid is actually not the reason our muscles get sore.
The good news is that, according to the ACSM, you’re due to have some relief from your soreness in about three to five days, and if you are just experiencing your typical, run-of-the-mill muscle soreness from exercising (and not an actual injury), a light activity such as yoga, Pilates, walking, stretching, or swimming is perfectly fine and won’t impede your muscle repair.
If you experience increased pain as time passes or pain that intensifies with certain movements, stop whatever you’re doing and call your doctor. Injury prevention is always key.
Find a helping hand.
Here’s the thing—while getting a massage might sound like a lovely little act of pampering for yourself, after you’ve worked out to the point where your muscles are so sore you can hardly move, a massage may not be relaxing. I’m sorry to break the bad news, but the good news is that even if it’s a grit-your-teeth-and-get-through-it experience, it will help relieve some of your muscle soreness.
A study featured in the British Journal of Sports Medicine found that getting a massage does help reduce the intensity of sore muscles after exercise. The theory is that because muscle soreness is caused by all sorts of intense repair processes happening at the cellular level in your muscles, massage might help speed up those processes by increasing circulation and reducing inflammation.
Overall, muscle soreness after an intense workout is not necessarily a bad sign, depending on your workout goals. However, it is important to give your body plenty of time to recover after a workout so your muscles can repair themselves. One study showed that with CrossFit-style workouts (intense exercise focused on weightlifting), taking a rest day not only helps prevent injury but also allows athletes to train more effectively the next time they are in the gym.
The risk of injury if you don’t take it easy is very real. If you’re so sore you can barely move your arm, your form is not going to be stellar and you’re more likely to hurt yourself. The ACSM also supports the idea that you will get more out of your next workout and your muscles will be able to operate better if you follow a proper training schedule overseen by a professional who emphasizes at least one or two complete rest days per week.
In the meantime, soak in a hot bath, sip some hot ginger tea, and marvel at your amazing muscles that are working so hard, even if you wish you weren’t feeling them quite so much at the moment.
If you’ve been struggling to incorporate a yoga practice into your life, these apps are here to help. Whether you’re a beginner or an expert, each one of these apps can help to improve your yoga practice.
1. Global Yoga Academy
Practice yoga anytime, anywhere, with the Global Yoga Academy app. It offers a large variety of classes ranging from beginner to advanced and includes customized workouts and a library of over 200 poses. Available from iTunes and Google Play.
5 Minute Yoga is a perfect way to relieve stress, get some extra movement in during the day at the office, or relax before bed. Each session begins with an instructional video that never runs more than 5 minutes at a time. Available on iTunes and Google Play.
Learn to breathe deeper and with more meaning by using the Universal Breathing app. Meditative breathing can lead to stress relief and reduce stress-related illnesses, and this app teaches you how to do it for free. Available from iTunes and Google Play.
FitStar yoga offers classes led by real fitness experts. You can personalize your lesson, choose the amount of time you’d like to spend working out, and connect your account to your iPhone’s Health app to track calories burned. Available on iTunes.
Pocket Yoga offers a variety of yoga lessons—ranging in difficulty—that you can practice in the comfort of your own home. This app offers some fast-paced options that will leave you feeling flexible, but also like you just conquered a cardio class. Available on iTunes and Google Play.
Yoga Studio offers you 80 different yoga classes that are perfect for everyone, from the beginner student to the advanced practitioner. You can even schedule yourself reminder for when you’d like to practice during the day. Available from iTunes or Google Play.
Yoga isn’t just for adults. Include your kids in your yoga practice and teach them the power of breath and meditative poses. This app includes affirmations and animated videos for instruction. Available from iTunes.
Daily Yoga focuses on building a quiet mind as well as a strong body. Choose from meditative or specific classes meant for targeting certain goals (like weight loss or toning muscle). This app also integrates Pilates and high-intensity interval training during workouts. Available from iTunes and Google Play.
Down Dog ensures you never get bored with your yoga routines. It generates a brand-new routine on demand for use whenever you want. No studio required. Available on iTunes and Google Play.
iYoga may not be as flashy as some of the other apps, but it makes up for its more “mature” aesthetic by providing all the information an aspiring yogi could need.
iYoga includes information on the etymology, muscles used, benefits, and tips related to hundreds of poses. You can practice individual poses or choose a full lesson. Available on iTunes.
But how could this happen? Vasectomies are often touted as virtually foolproof forms of contraception. One word, ever so important in doctor dealings: follow-up.
Tim, for his part, did his due diligence: He visited the Florida clinic that performed his vasectomy five months afterwards for a routine follow-up. The clinic, apparently, didn’t send back the results. After noticing his wife was displaying signs of pregnancy, Tim contacted the clinic, suspecting his procedure failed. The clinic later confirmed that one of his vas deferens was “unsuccessfully clipped,” as he told People.
Though it doesn’t happen often, vasectomies can indeed fail. Based on its 2004 research study, the Center for Disease Control found that only about 1 percent of procedures failed (i.e., pregnancy occurred). A faulty procedure, in the Brummels’ case, also can happen, but is exceedingly rare.
The greater risk—and broader takeaway from the Brummels’ story—is that sperm can still be active and viable in the immediate months following a vasectomy, making follow-up visits to a doctor absolute must-do’s for a successful procedure.
Some sperm are still viable immediately after a vasectomy.
A vasectomy, says Dr. Tara O’Connell, who practices medicine in Orange County, California, “is not stopping the production of sperm, but stopping the highway [the] sperm takes to get out in the world.” Hence the very term vasectomy: an –ectomy, or “cutting,” of the vas (deferens).
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But we shouldn’t take “cutting” too literally. O’Connell explains that urologists—who, along with some family practitioners, primarily perform this reversible, outpatient procedure—also block sperm passage by tying off or cauterizing the vasa deferentia.
Following a vasectomy, though, sperm that’s already been produced and transported out of the testes can survive—and can lead to precisely what the procedure is designed to prevent: pregnancy.
“You have to make sure you have zero sperm in the system,” O’Connell says.
Urologist Knows Best
O’Connell underscores the importance of what urologists call the post-vasectomy semen analysis (PVSA).
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Urologists, here, are specifically looking for sperm that is immotile, or incapable of motion and thus effectively dead.
Based on decades of research, the AUA has issued a comprehensive set of guidelines for vasectomies. Key takeaways for the patient, translated into layperson’s terms, include:
A man can still get a woman pregnant in the months after a vasectomy.
Couples should use some form of contraception until the doctor confirms the sperm count is clear.
The man should get tested approximately three months after the procedure; the AUA recommends a range of eight to 16 weeks, with the specific timing at the doctor’s discretion.
If the test identifies motile sperm, he should have additional testing, about a month or two later, until the count is clear .
If the test still doesn’t come back clear six months after the vasectomy, the doctor may recommend a repeat procedure.
Seems simple enough, right?
Post-vasectomy compliance isn’t always easy.
“I had to go back three times to get cleared,” says Chris Caporicci, husband, father of four, and business owner in Orange County, of his vasectomy. “If there were any signs [of sperm], you had to give it another two months. Any more signs, two more months. It took me six months to clear—quite a while.”
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As noted, only 1 percent of vasectomies fail, as determined by unintended pregnancies, or “vasectomy babies,” that happen after the procedure. And although unsuccessful clippings like Tim Brummels’ do occur and vasa deferentia can occasionally grow back, noncompliance with post-vasectomy testing appears to be a significant cause.
Research in 2006 concluded that fewer than a quarter of men fully complied with the recommended PVSA—stack that up against findings in 2003 that attributed 51 percent of vasectomy babies “to unprotected intercourse during the immediate post-vasectomy period” when sperm can still be active.
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Caporicci highlights some of the barriers to post-vasectomy compliance: work, time, and comfort. Patients are instructed to flush their system, so to speak, dozens of times before submitting a sample for analysis. The British Andrology Society, for instance, has recommended at least 24 times in 16 weeks.
The length of the post-operative protocol also deters compliance, with a 2006 vasectomy study finding that only half of its participants submitted samples for analysis 12 weeks after the procedure—AUA’s PVSA sweet spot. Then there’s the awkwardness, with some men feeling uncomfortable providing and hand-delivering a sample in a doctor’s office or laboratory.
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On the issue of compliance—and on vasectomies more generally—O’Connell insightfully drills down into deeper issues of identity.
“Women are used to their bodies changing” throughout their lives, she says. “Women have practiced how to go through menstrual cycles and birthing children and seeing themselves change.”
It’s daunting for a man to have this manly function taken away.
O’Connell cites personal experience. When her husband, also a doctor, had a vasectomy, she wryly observed that he was very concerned about soreness and swelling he experienced, a normal and short-term side effect of the procedure. “I kinda had to suspend my judgment and remind myself of the newness that it was for him,” she says, contrasting, with a loving laugh, his experience to the far more dramatic changes she experienced when birthing their four children.
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Men certainly become more aware of their bodies during puberty, but it’s not until they are much older that they typically confront prostate, colonic, erectile, and contraceptive concerns. Women, on the other hand, deal with soreness and swelling, to name only two symptoms, during periods, on birth control, and throughout pregnancies from young adulthood and into older age. And these changes tend to make women far more conscious of their reproductive system, how it shapes what they feel and look like, and how its affects everyday choices and behavior.
When it comes to vasectomies, O’Connell says, “It’s often men’s first experience in thinking about who they thought they were in their bodies.” For the first time, some men are directly thinking about their own fertility—their masculinity—which they’ve long taken for granted given the relative stability of their reproductive system throughout adulthood.
“It’s a big deal,” O’Connell adds. “It’s daunting for a man to have this manly function taken away.”
But women’s permanent contraception options are even more complicated.
The female equivalent of a vasectomy, tubal ligation, is even more daunting—and invasive and expensive. Tubal ligation, colloquially known as “getting one’s tubes tied,” functions just like a vasectomy and, with a 99 percent success rate, is considered equally effective. This operation closes off the fallopian tubes, where eggs travel from the ovaries for fertilization.
But operation is a key word here. Unlike vasectomies, traditional tubal ligation requires surgery, which spikes risks and costs. Hysterectomies, which prevent pregnancies by virtue of the removal of a woman’s uterus, are even more fraught; Dr. O’Connell notes no one undergoes them for the purposes of birth control. “The vasectomy is an easier, more accessible, quicker procedure,” she says.
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Still, in the U.S., tubal ligations have outnumbered vasectomies. A 2010 report estimated there were about 175,000 to 350,000 vasectomies performed between 1998 and 2002 compared to about 550,000 to 790,000 tubal ligations in the same period. In countries like Canada and New Zealand, however, those rates are flipped. What gives?
For one, the U.S. has a comparatively high rate of caesarean sections at nearly a third of all births, and many mothers are increasingly electing for them in order to schedule birth—and also getting tubal ligations while the doctor is already performing the surgery in the area.
For another, new, non-surgical forms of tubal ligation, called hysteroscopic sterilization, have become available. Debuting in 2002, Essure is a proprietary method which inserts a coil in the fallopian tubes, and, if and only if properly placed, has been found “the most effective of all female or male sterilization techniques” at 99.74 percent, based on the result of a 2009 study.
Despite the quickness of the procedure and its efficacy, Essure has since been suffering some serious blowback. As medical and pharmaceutical watchdog Drugwatcher writes, starting in 2009 Essure patients “were beginning to come forward and reveal their issues, such as fallopian tube perforation, persistent pain and bleeding, unwanted pregnancies and other complications,” thanks especially to the deterioration of and adverse reactions to the device’s signature nickel coil. What’s more, to remove the device, doctors have to perform hysterectomies. Thousands of lawsuits have since been filed against its manufacturer, Bayer.
“It’s Almost Like a Rite of Passage”
New technologies may promise an improvement over traditional tubal ligations—but perhaps not necessarily over traditional male attitudes towards vasectomies. Aside from squeamishness about the process, some men mistakenly fear vasectomies will lower their testosterone and sex drive, while others may hold on to beliefs that contraception is a woman’s responsibility.
It’s almost like a rite of passage among your buds. ‘Yeah, I had the bag of frozen peas on my crotch.’
But such men should take it from Chris Caporicci. “The vasectomy itself went very easily. It was quick,” he says. “If you don’t want to have more children, it’s the most sensible way to do it. If you don’t, your spouse has to get her tubes tied or be on medication. For the guy, basically they just go in with this little device and cauterize the tube that the sperm come in and that’s the end. You still produce sperm it’s just that it can’t go where it needs to go.
Caporicci gets men’s concerns, though, and offers: “It’s almost like a rite of passage among your buds. ‘Yeah, I had the bag of frozen peas on my crotch,’” he mimics a conversation with the guys. “It’s a no brainer.”
Just make sure, post-vasectomy, to remember the Brummels. And make sure to heed the doctor’s advice; as O’Connell says, “Like all areas of medicine, you have to follow the steps through as a patient.”
Without sleep, there is no health, no well-being, and no comfort. Go long enough without a snooze and you’ll be left with no life between your ears. Sleep is essential. We know that.
So why is sleep sometimes hardest to come by when you need it most?
We suggest that Americans and their doctors talk about sleep as a vital sign of health and well-being.
If you feel our drowsy pain, you’re not alone. The National Sleep Foundation’s 2014 Sleep Health Index (the latest available) revealed that 45 percent of their respondents said they had been affected by “poor or insufficient sleep” within the seven days prior to the poll.
“The findings from the Sleep Health Index demonstrate a need for sleep health improvement,” said David Cloud, CEO of the National Sleep Foundation, in a press release about the index. “Sleep is an important factor in overall health. We suggest that Americans and their doctors talk about sleep as a vital sign of health and well-being.”
We agree. But while we can’t make you talk to your doctor (you should), we can share some of the surprising techniques sleep specialists and wellness consultants find themselves experimenting with.
Here are some of the expert responses that took us off guard—and hopefully, soon, off to dreamland:
1. Your Noise Is the Wrong Color
The first thing a lot of people do when insomnia strikes is to rush out for a white noise machine. But doesn’t that sound a bit pale? You might need something rosier.
It also drowns out noises that might wake you up in the night, such as a neighbor’s dog barking.
“Many have heard of white noise machines, but pink noise is making a lot of news lately,” Hilary Thompson, a health and wellness consultant from bedding dealer SleepTrain, tells HealthyWay. That’s our emphasis in the quote, by the way—because wait a second. Pink noise?
It’s basically your standard white noise with the less-intense higher frequencies, explainsPopular Science. That does sound relaxing.
“Studies have tied it to improved memory,” points out Thompson. “It also drowns out noises that might wake you up in the night, such as a neighbor’s dog barking.”
I’m not sure about that last point (you’d have to really crank the pink noise in my neighborhood), but the study she’s referring to was published in the journalFrontiers in Human Neuroscience in March 2017. The study was small, but it found that participants showed increased slow-wave oscillations, which indicate deep sleep, when pink noise played as they slept.
The day after sleeping with the pink noise in the room, participants did better on memory tests. The takeaway, as reported by Time magazine and others, is that “one easy way for older adults to get deeper sleep and stronger memories is to listen to” pink noise. Earlier studies showed similar results in younger adults, Time reports—all of which is good enough for us.
2. Go Bananas
You might munch a banana for breakfast or after a workout for a quick dose of potassium. But be sure to save a few of the world’s favorite comedic fruits to have on hand for bedtime, too.
Bananas have a ton of magnesium in them, but the peel has more than the fruit itself.
There’s a pretty decent nighttime use for banana peels, says Dr. Michael Breus, celebrity sleep doctor and a SleepScore Labs advisory board member.
“It turns out that bananas have a ton of magnesium in them, but the peel has more than the fruit itself,” Breus says. “Magnesium has been shown to relax people.”
At least one recent study supports this claim.
So when you need a little relaxation—maybe the next time you find yourself lying in bed dreading the cruel light of dawn, for instance—get up and try Breus’ recipe for banana tea. He recommends boiling a clean banana in the peel (be sure it’s organic)—minus the two ends—for a few minutes. Mix some honey in the liquid and sip until you drift off.
“It’s delicious and helps to induce relaxation and sleep,” Breus says.
3. Sunglasses After Dark
It’s proven: Shades after dark are cool. But if you get the right kind of sunglasses, you might also find it easier to fall asleep, which is ice cold.
After wearing them, I start to feel sleepy and find that I am able to fall asleep faster.
That’s according to Rebecca Lee, a New York–based registered nurse who runs the holistic medicine website Remedies for Me. Our screens emit blue light that mimics sunshine, disrupting melatonin production, she says. Sure, you could just stop watching TV or checking your phone after dark, but how realistic is that?
Lee has another solution. “I use amber-colored glasses at least one to two hours before going to bed,” she tells HealthyWay. “After wearing them, I start to feel sleepy and find that I am able to fall asleep faster.”
4. You are a ship’s anchor, tossed into the waves.
Well, not literally. Pick the image that works for you.
Feel your body getting heavier and heavier, sinking into your bed until you drift off to sleep.
The trick, Thompson says, is to imagine your body sinking, sinking, sinking into your mattress.
She says to lie in bed “and focus on your breathing. With each exhale, feel your body getting heavier and heavier, sinking into your bed until you drift off to sleep.”
You’d be surprised how effective this can be. Apparently, when you can focus your brain on something other than whatever nightmare-inducing anxiety lurks within your morning at work or school (or just going to the grocery store)—whatever it is, you start to relax. That way lies respite.
5. Go the cognitive behavioral therapy route.
If we have a catchphrase (and we do), it is this: Try therapy. It’s our response to everything. Lost car keys? Try therapy. Disappointed with the job? Try therapy. Pervasive negative bias and generally poor self-regard? Seriously, try therapy.
CBT-I is 90 percent effective in reducing or eliminating sleeping pills and improves sleep quality.
The thing is, we’re not kidding. You’ve got to take care of your mental health. Specifically, cognitive-behavioral therapy (CBT) has been proven an effective treatment for everything from chronic anxiety to internalizing disorders in children.
At its core, CBT involves teaching patients strategies to “change their unhelpful thinking and behavior,” according to the Beck Institute, which should know, since it’s named for Dr. Aaron Beck, who invented the approach.
There’s even a cognitive behavioral therapy for insomnia (CBT-I), says Dr. Angela Reiter, a clinical psychologist who practices in Eastchester, New York.
“CBT-I is 90 percent effective in reducing or eliminating sleeping pills and improves sleep quality,” Reiter says. “CBT-I also helps patients work on their sleep schedule and eliminate negative thoughts about poor sleep.”
All that in a five-session program? You know what we say: Try therapy.
6. Stick to the classics.
We hate to disappoint you, but the old-fashioned methods of getting plenty of sleep might still be best. That’s the perspective of Dr. Neil Kline, sleep physician and spokesperson for the American Sleep Association (ASA).
“Most of the principles of getting good sleep are principles of sleep hygiene that have been around for several years,” he tells HealthyWay.
Chances are you’ve heard these before: Skip the caffeine, if not totally, then at least six hours before sleep; keep your bedroom quiet and comfortable; don’t watch TV in bed.
Learn more about sleep hygiene from the ASA here. It might not be super exciting, but it’s the stuff that’s proven to work.
The Extent of the Sleep Deficit in American Life
How poorly are Americans sleeping? Well, if it’s any indication of the extent of our sleeplessness, the Centers for Disease Control and Prevention (CDC) has labeled insufficient sleep an honest-to-goodness “public health problem.”
Note that these statistics don’t even account for chronic sleep disorders. According to the CDC, somewhere between 50 million and 70 million American adults have “a sleep or wakefulness disorder.” These are more serious than the occasional bout of insomnia, which is what the expert tips above address.
The National Sleep Foundation recommends practicing good sleep hygiene if you feel like you’re not getting enough shut-eye. If that doesn’t work, or if the problem feels serious, talk to your doctor. They can recommend treatment options.
But even those of us who don’t have diagnosable sleep disorders often find ourselves tired and sluggish after a long night. The National Sleep Foundation recommends seven to nine hours of sleep per night for most adults. Still, a 2009 report from the CDC found that 35.3 percent of a survey’s respondents admitted to an average of less than seven hours of sleep a day.
The survey involved in that report included 74,571 respondents, resulting in some pretty hefty data. And a general lack of sleep wasn’t all the study found.
Nearly 38 percent of the people who responded said that they fell asleep—accidentally, and during daylight hours—at least once within the previous 30 days. A terrifying 4.7 percent of the respondents said that they had “nodded off” or straight-up fallen asleep while driving within the previous 30 days.
This is bad. How bad? A 2006 publication from the Institute of Medicine Committee on Sleep Medicine and Research went so far as to associate the tragic explosion of the space shuttle Challenger with “errors in judgment” caused by “sleep loss and sleep-related disorders.”
So if you’re one of the many comprising the sleep-deprived masses, take the time to address the problem. Start with good sleep hygiene, and maybe try a few of the items on this list. Consider the value of therapy.
The thought of all the people in the world who could benefit from therapy but don’t know it yet is just another thing keeping us up at night.
For years, smart, efficient women have been finding beauty essentials tucked around their homes. Take my grandma for instance. I vividly recall her sitting at the kitchen table giving herself home manicures every Saturday when chores were complete. She’d have two bowls set out—one with soapy warm water and one with lemon juice. Next to those, a little nail file, a toothbrush, and a hand towel.
She’d scrub the nails of each hand in the soapy water and then give them a nice long soak in lemon juice before washing her hands and calling her nails “all fresh for church.” No paint! Back then nail color was practically a crime! But why the lemon juice step, you ask? It brightened and whitened her nail beds in a natural, DIY kind of way. Clean and fresh perfection!
And perhaps that is the best thing. When you learn the secrets of household items turned beauty products, you can DIY all day long and look gorgeous while you do it! So get ready to find some great resources in your cupboards and mix up a potion or two—because these beauty hacks actually work!
Seattle-based fashion and beauty blogger Jenn of Hello Rigby and makeup-obsessed mom Meg of Meg O. on the Go of Houston, Texas—along with a few other beauty and wellness insiders—share how some of our favorite household items can double as cosmetic treats.
Get ready to be amazed!
Keep this household location stocked and you’ll be beautiful forever.
Are your cupboards bare like Old Mother Hubbard’s, or are they full of all sorts of ingredients? For your sake, I’m hoping full, because the pantry is a perfect place to find household products that double as beauty saviors.
Jenn says that “Honey is a great moisturizing mask and has antibacterial properties that have been shown to reduce breakouts. Using this in place of a hydrating facial mask can save $20 or more … If you have sensitive skin, it’s a great replacement for skincare products with many ingredients that you could be allergic or sensitive to.”
Hallelujah for honey! Guess I’ll be buying the Costco size from here on out.
Next up, coffee grounds. In the past all my grounds have made their way to the garbage, but Jenn says that isn’t their place at all! She advises that we all “use old coffee grounds for an even more invigorating body scrub! I like mixing coffee grounds, a bit of sugar, and coconut oil for a good scrub down in the shower. Coffee scrubs were all the rage in the beauty industry for a while and were often super expensive. I think the DIY one works just as [well] and saves you $15+!”
In consideration of pantry essentials, both sugar and salt are DIY must-haves, too, according to Jenn. “Sugar and salt are great to mix with oils like olive or coconut for a lip or body scrub, which can easily retail for $10+ dollars at the drugstore. I find the scrubbing power to be the same or even greater than what I can buy (though to be fair, they are a bit messier!)”
Meg is all about the homemade scrubs, too. She highly recommends this scrub, which contains a bit of sugar, oatmeal, and other household staples. An added perk: It can be made in small batches.
Fresh is often best.
The next time you’re at the grocery store, consider what produce can double as a beauty product. I was amazed to learn about the grocery items that can do wonders for my body both inside and out.
When it comes to hair care, avocados just might be your best friend. Cassie of Wholefully recommends this monthly mask as a super-hydrating option for thirsty hair.
Another produce winner is bananas. Massage banana pulp onto dry, cracked feet and the thick mixture will hyper-moisturize your feet.
This would work wonders on rough elbows and knees in the dry winter season, too.
Clean freaks unite in your quest for beauty tips!
Who would have guessed household cleaning products can double as beauty saves? I would have considered many too harsh, but nope. Some of these things are quite handy in beauty routines and can save the day when you have an unexpected mishap.
My best friend has always said that a few dryer sheets tucked in your purse are the perfect helper when it comes to hair fly-aways. They tame the static in a jiff!
And when Magic Erasers hit the market, my mom found about 100 tasks for the little gems, her favorite being cleaning up shoes that have gotten scuffs and stains. A swipe or two with a Magic Eraser and, well, abracadabra! Shoes look like new!
Meg reveals that Dawn dish soap is “amazing for getting makeup brushes squeaky clean!” Of all our brushes, those most deserve a thorough cleaning but are often overlooked.
Jenn has this tip: “You can easily reuse an old toothbrush for all sorts of beauty uses. My favorites are to brush brows into place and to use as a lip exfoliator. Multitasking products are big money savers, and a toothbrush works just as well as a brow brush [or] a lip scrub!”
If it’s cold, this just might be a beauty routine winner.
Look no further than your refrigerator for some amazing food-based beauty products.
For starters, eggs! Yes, that protein-rich chicken gold is perfect when it comes to DIY beauty projects. If you deal with under eye puffiness, apply a thin layer of raw egg whites under your eye, allow it to dry, and then rinse.
(Green tea bags are another helpful item for decreasing puffiness.)
You can also boost your hair conditioning routine with eggs. Take one egg white, a squirt of conditioner, and a dash of olive oil. Then gently mix and apply like regular hair conditioner. Rinse thoroughly and ta-da, a protein-rich jumpstart for your locks.
Meg is in tune with my grandma on the note of lemon juice. “I love to use lemon juice on dark spots on my skin at night.” This totally makes sense, since lemon is a natural bleaching agent. Organic Authority can’t say enough good things about Greek yogurt. So keep your fridge stocked! “When topically applied to the skin, a velvety yogurt face mask will help moisturize, fight acne, prevent premature aging, relieve sunburn, and reduce discoloration. It’s an all-around beauty multi-tasker.”
Borrow from the baby.
It’s no surprise that our little ones have some pretty fabulous toiletry products. Personally, I’m obsessed with my baby’s hair and body wash—it has such a calming scent and gets the job done, too.
But Meg says the real secret is in baby’s diaper cream because “it is known to zap a zit if you’re in a pickle!”
Who knew? Thanks, baby, for helping your mama’s postpartum acne flares!
And the winner of them all!
Both Jenn and Meg are giant fans of coconut oil. According to them, it’s the household item that can pretty much solve any problem.
Jenn says, “Coconut oil on its own can be used as a makeup remover. I personally would recommend just using it on your eyes and lips if you are breakout prone, as coconut oil has been known to clog pores. Eye makeup removers can be costly, and this can be an easy way to save a few bucks if you already have this at home!”
Meg agrees: “[Coconut oil] is by far my favorite! I use it every night as makeup remover. It can also be used as a moisturizer on the body or on the hair for a deep conditioning treatment.”
We’ve all found ourselves improvising from time to time, but these are the hacks that deserve to be passed down from generation to generation. So share away, and let’s put grandma’s secrets (and the beauty bloggers’) to work and keep them alive!
What the Health was a surprise hit for Netflix, but the documentary is enraging some dietitians.
Directed by Kip Andersen, it’s the followup to Cowspiracy: The Sustainability Secret, which made the case that animal agriculture is the “most destructive industry facing the planet today.” What the Health takes the cause even further by stating that animal-derived products—including eggs and milk—cause an array of life-threatening diseases, even when consumed in moderation. It’s challenging, eye-opening stuff.
It’s also almost completely bogus.
Before we tell you why, we’d like to note that many dietitians recommend plant-based diets, and if you’re not practicing moderation in your diet, red meat can certainly be a serious problem. Vegan and vegetarian diets can be extraordinarily healthy, and if you’ve got ethical issues with meat production or factory farming, we’re right there with you. By all means, eat vegan.
The research has not proven that eating animal products (in all quantities) leads to health problems across the board.
But that’s not what this controversy is about. When someone makes uses broad brushstrokes to make claims in support of a worthy cause, they often end up defeating their own arguments, and although What the Health raises some important points, Andersen might be causing real damage by trying to make a more forceful case. Adina Pearson is a registered dietitian who’s been certified in the state of Washington for nearly 15 years. She’s been a hospital dietitian, dialysis dietitian, and general outpatient dietitian, and she frequently works with people with diabetes and eating disorders. In other words, she knows her stuff, and she some serious issues with What the Health.
“While there are certainly well-documented benefits of eating more plants, the research has not proven that eating animal products (in all quantities) leads to health problems across the board,” Pearson tells HealthyWay.
When we ran some of What the Health’s claims past her, Pearson didn’t pull any punches.
1. “Meat causes inflammation and diabetes.”
Andersen presents this claim in a pretty astounding way. Here are some film quotes taken from the What the Health website:
“One serving of processed meat per day increased risk of developing diabetes by 51 percent … Within minutes of eating dead meat bacteria toxins, the body gets a burst of inflammation, stiffening or paralyzing the arteries.”
So much info is not included.
In response to this claim, Pearson notes that she’d need to review Andersen’s original source to give a full analysis. However, she does call the claim that eating meat is a huge risk factor untrue.
“Is the risk cited an absolute risk or a relative risk?” Pearson asks. “What population was studied? Were these otherwise healthy people with a varied diet? Were they people who already had risk factors? So much info is not included.”
Fortunately, What the Health’s website provides some sources, so we decided to look into them.
The “dead meat bacteria toxins” line sources NutritionFacts.org, a site operated by Dr. Michael Greger. Greger is a vegan, which isn’t surprising, given his strong views on the dangers of meats, but he’s also controversial. Dr. Harriet Hall, who writes for the medical skeptic site Science Based Medicine, says that Greger’s videos sometimes mischaracterize research to promote veganism.
In this case, Greger appears to reference research published by Dr. Clett Erridge of the University of Leicester. Erridge’s study was performed in vitro, which means that human subjects weren’t involved, and he recommends further studies at the end of his paper. Here’s how Erridge sums up his findings in the conclusion:
“It is tempting to speculate that the occasional ingestion of meals high in LPS [lipopolysaccharide] and/or BLP [bacterial lipopeptide] could promote transient, mild, systemic inflammatory episodes that predispose subjects to the development of atherosclerosis and insulin resistance.”
It’s quite a jump to read that research and conclude that, “The body gets a burst of inflammation, stiffening or paralyzing the arteries,” though.
Animal-derived products may actually create inflammation, but we certainly don’t know enough about that reaction to make such a broad statement.
Likewise, red meat does appear to increase a person’s predisposition toward type 2 diabetes, but science still isn’t sure about the extent of the threat.
2. “Vegan diets work better than the American Diabetes Association diet for controlling diabetes.”
Here’s what What the Health has to say about the American Diabetes Association (ADA) diet:
“Low fat, plant-based diet [sic] is more than twice as powerful at controlling and/or reversing diabetes, than the American Diabetes Assn. diet recommending meat and dairy.”
There’s no ‘you must eat meat’ dogma within the ADA.
There’s a big error in that statement, according to Pearson (who, remember, has actually worked with people who have diabetes).
“There is no ADA diet,” Pearson says. “The ADA recommends that health practitioners individualize each patient’s eating in a collaborative way with the patient. There’s no ‘you must eat meat’ dogma within the ADA.”
Setting aside the point that the What the Health claim is based on erroneous assumption, is there any truth in it? Sort of. To support his claim, Andersen references a randomized, controlled trial performed by Neal D. Barnard, et al. (Interestingly, Barnard also sells a book on reversing diabetes.)
Most dietitians who work with diabetes patients help those patients to incorporate more plant foods, as far as is reasonable for that individual.
The researchers compared a low-fat vegan diet and a “conventional” diabetes diet. Here’s the conclusion of that paper:
“Both diets were associated with sustained reductions in weight and plasma lipid concentrations. In an analysis controlling for medication changes, a low-fat vegan diet appeared to improve glycemia and plasma lipids more than did conventional diabetes diet recommendations. Whether the observed differences provide clinical benefit for the macro- or microvascular complications of diabetes remains to be established.”
Once again, Andersen seems to have used hyperbole to get his point across. But according to Pearson, he’s not telling dietitians anything they don’t already know—people with diabetes certainly should eat vegetable-rich diets, but they should work with their physicians and dietitians to make those decisions.
“Most dietitians who work with diabetes patients help those patients to incorporate more plant foods, as far as is reasonable for that individual,” Pearson says.
3. “Most Americans get about twice the protein they need.”
In defense of this claim, the What the Health website lists two online articles: one from Bloomberg and one from Huffington Post, neither of which is an expressly scientific publication.
Why should any organization dictate how much protein, carbs, fiber, or veggies any individual should eat?
“Aren’t we lucky that we have an abundance of food most of the time in the USA?” Pearson asks. “But even so, there are populations and individuals who aren’t getting enough protein or have needs that exceed the ‘vegan’ recommendations for protein.”
The problem, Pearson says, is that this claim is extremely vague and not specific to individuals. It might mislead people into believing that they get plenty of protein simply because they live in the United States.
“Really, why should any organization dictate how much protein, carbs, fiber, or veggies any individual should eat?” Pearson says. “Are there people who possibly eat too much meat? Sure. Are there people who fail to meet their protein needs also? Yes.”
It’s also worth noting that not all proteins are the same. Proteins are made up of amino acids, and non-meat sources of protein tend to lack one or more of the amino acids essential to human health. Vegans and vegetarians can certainly construct safe diets rich in protein, but not everyone who observes a diet free from animal products does so healthfully.
“Any diet that thinks it will cure everything by telling people what’s best for them in a blanket way has failed to meet the needs of most,” Pearsons says.
4. “Humans are natural frugivores, built to eat fruit (not meat).”
What the Health makes the case that humans aren’t really built to eat meat, since our closest relatives are chimpanzees, who get 97 percent of their calories from plants (itself a problematic claim, since some chimps eat more meat than others). Once again, there’s a basic issue with this statement.
Our bodies are pretty amazing in their ability to get nutrients out of many foods.
“Humans the world over have been eating meat for centuries,” Pearson says.
“[We] are remarkably adaptable. From blood and milk diets of certain tribes, to today’s vast extremes of vegan diets or keto diets…our bodies are pretty amazing in their ability to get nutrients out of many foods. But in general, moderation and avoiding extremes works best for physical and mental health.”
There’s some controversy as to whether humans were “built” for meat, but that’s also an enormous question from an anthropological perspective.
In a commonly shared article, for example, People for the Ethical Treatment of Animals (PETA) quotes anthropologist Dr. Richard Leakey in claiming that human canine teeth aren’t capable of tearing into raw flesh. Therefore, PETA claims, humans are natural herbivores. Simple, right?
But the quote from Leakey appears to have been taken out of context from a book in which he also notes that humans ate meat 2.5 million years ago (credit to blogger Lori Miller for her research). Eventually, humans evolved to consume and digest meat, and we’ve been doing so for quite a while.
5. “Fat causes diabetes.”
In What the Health, Andersen suggests that fat causes diabetes, not sugar, and he cites a study that indicates that consumption of pasteurized cow’s milk may increase the chances of type 1 diabetes development in juveniles.
Fear mongering about food is also bad for our health, because it makes us unsure, anxious, and less trusting of our bodies.
Again, these broad statements weaken the effect of the documentary—and might even cause harm.
“The jury is still out on any singular ’cause’ of diabetes,” Pearson explains, “and of course one can overdo fat or sugar or carbs or protein. But you know what? Fear mongering about food is also bad for our health, because it makes us unsure, anxious, and less trusting of our bodies.”
According to Pearson, that’s the big problem with this type of shock-and-awe approach.
“People who have lost trust in their ability to eat are the very ones who over-restrict foods and then later end up binge eating those same foods,” she says. “Eating disorders have a higher mortality rate than any other mental health issue—and movies like What the Health that fear monger about foods are a definite trigger for the vulnerable who are at risk of developing an eating disorder.”
Should people eat more vegetables? Sure. But distorting the facts about our diets doesn’t help anyone, and it might end up hurting people.
If you’re anything like me, you may think that taking vitamins is totally unnecessary. I mean, sure, it probably can’t hurt you, but in the long run, it’s probably not helping much either, right? Paying $20 or more for a bottle of vitamins feels a bit like I’m getting scammed by some company that’s counting its money while suckers like me aren’t getting any healthier.
But according to a growing body of research, odds are, you (and I) are vitamin D deficient. In fact, research from Harvard notes that worldwide, a shocking one billion people don’t have adequate levels of vitamin D in their bodies. Another study claims that half of the entire world’s population is vitamin D deficient.
And although those are troubling statistics all by themselves, what’s even more disconcerting is the fact that doctors are just now beginning to realize how dangerous vitamin D deficiency can be. Assuming that most adults have been functioning with too little of vitamin D for years, the aftermath of a life spent suffering from the deficiency is just now coming to light, and research has shown that low levels of vitamin D can be linked to a variety of medical conditions, including chronic migraines, asthma, depression, bone disorders, and even cancer.
Clearly it’s more important than ever to recognize when we are at risk for vitamin D deficiency, for our own health and for our families. Here’s what you need to know about vitamin D deficiency, who’s at risk, and what you can do about it.
What is vitamin D deficiency?
Vitamin D deficiency can be caused by a variety of factors, explains Vanessa Carr, MS, RDN, LDN, clinical nutrition manager at Kate Farms, Inc. She pointed to the following culprits in a HealthyWay interview: –Low dietary intake due to the absence of fatty fish, fortified milk, or fortified cereals in a person’s diet –Lack of supplemental intake or low supplemental intake in light of a diet that is low or poor in sources of vitamin D –Limited sun exposure for those living in northern climates where it is cloudy or occupational and lifestyle circumstances mean they are not outside often enough –Poor intestinal absorption of vitamin D from dietary or supplemental sources because of a medical condition like cystic fibrosis or inflammatory bowel disease
What makes vitamin D deficiency especially dangerous is that those who suffer from it may not be aware that their levels are affecting their health.
Physical symptoms of vitamin D deficiency may not be apparent at all or may show up only when a complication becomes very severe, as in cases of rickets in children or after a routine blood draw for an adult.
Who’s at risk for vitamin D deficiency?
Breastfeeding Moms and Their Babies
Breastfed babies and nursing mothers are particularly at risk for a vitamin D deficiency, and unfortunately, many mothers may not even realize it. Rebecca Wanosik’s shocking story is an example of just how devastating a vitamin D deficiency can be for a mother and her baby.
I was unaware during my pregnancy that I was severely deficient.
Wanosik thought she was taking her 9-week-old daughter to the doctor for help, guidance, and some answers as to why her baby appeared to be in excruciating pain. Instead, Wanosik started down an almost year-long journey of being accused of abusing her children, ultimately having child protective services take all five of her children away from her and her husband.
After an exam revealed that the baby had fractured ribs and a fractured arm, doctors immediately assumed that Wanosik was abusing the baby. But she was not. It took nine long months, but Wanosik and her husband were eventually able to prove that their daughter’s injuries were not caused by them; instead, they were the result of a severe vitamin D deficiency.
Wanosik explains that her baby’s deficiency was actually caused by her own undiagnosed D deficiency. Because she, as the mom, was unknowingly deficient in vitamin D during and after her pregnancy, her decision to breastfeed resulted in her daughter being deficient, too.
Those breastfed infants who may be hospitalized long term or born during winter months can be at a higher risk.
That, in combination with a rare genetic disorder her baby had, led to the injuries—and also the nightmare that became her life as her children were taken from her.
“I was unaware during my pregnancy that I was severely deficient,” Wanosik notes. “My [vitamin D] level was only five, which is nearly undetectable.”
Wanosik would eventually discover that she, like many other people in the world, was vitamin D deficient because of a combination of factors: not getting enough sun exposure, not supplementing, and despite eating a healthy diet, still not consuming enough dairy or vitamin D–fortified food to meet her and her baby’s vitamin D needs. In other words, she was pretty normal and it wasn’t enough.
Today Wanosik and her children have been reunited and she works on spreading awareness about how vitamin D deficiencies can cause unexplained fractures in children through the Fractured Families non-profit organization. Oh, and in case you were wondering, she adds that her entire family takes vitamin D supplements to make sure that they are maintaining satisfactory levels.
The treatment for these infants is an infant dosages of a vitamin D3 supplement.
Being a pregnant or breastfeeding mother can deplete a lot of your own vitamin stores, and if you’re depleted, your baby will not get enough of the vitamins that he or she needs either.
“Breastfed infants with limited sun exposure are also at risk—so those breastfed infants who may be hospitalized long term or born during winter months can be at a higher risk for a deficiency,” adds Carr.
She goes on to say, “Usually the treatment for these infants is an infant dosages of a vitamin D3 supplement to avoid a deficiency; the mother can also take a standard vitamin D supplement in addition to supplementing the infant.”
Most pediatricians now recommend that all nursing infants be given a vitamin D supplement to ensure they have the correct levels. Generally, your baby’s doctor will give this to you at a checkup. It’s a liquid drop that you can administer to your baby daily.
Long story short: If you’re pregnant or breastfeeding, be sure to take your vitamins and continue your prenatal supplements while breastfeeding—and give your breastfed baby a vitamin D supplement as well. People Who Work Inside
Vitamin D deficiencies related to lack of sun exposure have never been as common as they are now. People used to essentially live and work outside, spending long hours in the sun and, in many parts of the world, getting plenty of vitamin D from the sun alone.
Our modern lifestyles, however, result in many of us simply not spending a lot of time outdoors. We live inside, work inside chained to desks and screens, leave our houses in the dark, and sometimes return home long after the sun has set.
We drive to school and work in cars, protected from the sun, or on subways, hidden safely underground. Sometimes it feels like we go the whole workweek without ever seeing the sun.
Ironically, some of the people who work in healthcare—an industry notorious for long shifts spent inside—may be at high risk for the same vitamin D deficiency they help treat in others. Doctors, nurses, and other caregivers may not have time to eat properly balanced diets, either, contributing to their increased risk. People With Dark Skin
Individuals who have more melanin in their skin typically have lower levels of vitamin D in their blood since melanin interferes with vitamin D absorption.
People with darker skin need 3 to 5 times the amount of sun exposure to produce the same amount of vitamin D as those with lighter skin tones. Anyone in Northern Climates
Northern climates have less daylight in the winter, putting their residents at higher risk for low vitamin D. Certain Medical Conditions
Not only are individuals with chronic health conditions, who may spend the majority of their time indoors, at risk for vitamin D deficiencies, but so are individuals with certain medical conditions, such as asthma, depression, and intestinal disorders.
The following medical conditions are commonly linked to vitamin D deficiencies, so if you or a loved one has one of these, make sure your D levels are being managed:
–Cystic fibrosis
–Osteoporosis/osteopenia
–Inflammation
–Asthma
–Obesity
–Fat malabsorption syndromes
–Individuals on anticonvulsant medications
–Colon cancer
–Kidney diseases
Feeling tired? Low levels of vitamin D might be to blame.
If you’ve ever wondered if you’re feeling tired and irritable for a reason, a vitamin deficiency might be to blame. At the age of 34, Nicole D. Riddle, MD, FCAP, board-certified pathologist with Ruffolo, Hooper, and Associates and assistant professor at the University of South Florida College of Medicine, found out rather unexpectedly that she was vitamin D deficient.
I was looking at things through a fog, and couldn’t concentrate.
“It makes me tired and irritable… I was having ‘dizzy’ spells, felt like I was looking at things through a fog, and couldn’t concentrate,” she explains.
“I had a low vitamin D for at least 2 years (that we know of) before I found out…no one told me and I finally asked to see my own lab results and saw it!”
Without a doctor’s guidance, Riddle also took longer than necessary to replenish her stores. She notes that overcoming vitamin D deficiency requires taking at least 5,000 IUs daily. If you are just low, she recommends taking between 1,000 to 2,000 IU to supplement, but as always, speak to a doctor before beginning any supplement regimen.
What You Can Do to Get More Vitamin D
It may sound simplistic, but the single most effective way to replenish vitamin D stores in the body is to get out in the sun. It’s hard, because yes, you should wear sunscreen, but wearing sunscreen also decreases the amount of vitamin D you absorb. The balancing act means longer exposure time with more sunscreen, and of course where you live will also affect how much sun exposure you need.
“The sun is the best natural source as we synthesize it via our skin,” explains Carr. “The UV index must be at three or higher though for your skin to make vitamin D—this happens in climates closer to the equator, hence why [people in] northern climates are at risk for seasonal affective disorder … they can end up with a low level of vitamin D from not getting enough from the sun during the winter months.”
Next to the sun, you can also get more vitamin D from food groups that include fish (mackerel, cod, or salmon), fortified cow’s milk, fortified breakfast cereals, eggs (they’re full of plenty of natural vitamin D), and fortified orange juice.
As a last resort, you can take a vitamin D supplement, but keep in mind that the best sources of vitamin D will always be the sun and food.
Being aware of the importance of vitamin D to your health and getting tested so you know your own vitamin D levels is a crucial step in self-care.
“It really is important for many reasons,” Riddle concludes. “And it is really quite easy to get enough.”
