Water, The True Nectar of Life

How much water do you drink in a day? Think you know the answer? I’ll bet you don’t… Most people don’t get enough hydration throughout the day, and this can lead to problems, especially if you exercise frequently or have Diabetes.

In the old days, we were always told that every person should consume eight 8-ounce glasses of water a day (that’s 1.89 litres for you metric folks). That’s not a lot! But this also doesn’t take into account water contained in foods and other beverages. It’s also no longer correct or relevant.

According to the Mayo Clinic (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256) the human body is composed of approximately 60 percent water. Over the years, I’ve heard a lot of different numbers, including as much as 90 percent, but the majority of health professionals all land on 60 percent. But in general, the agreed guideline is to drink roughly one ounce of water for every pound you weigh. So if you weigh 200 pounds like I do (shut up, that’s my actual weight), then you would need to drink roughly 200 ounces a day, which evens out to almost 6 litres of water. That probably seems like quite a bit, but when you account for the water in your fruits, vegetables, food in general and other drinks such as coffee and juice, I can make do at my weight with roughly 3 to 4 litres of water throughout the day. Okay, I’ll be honest, drinking four litres of water in a day still seems excessive!

But this amount is reflected by the National Academies of Science, Engeneering and Medicine who determined that an adequate amount of water is about 3.7 litres for men and 2.7 litres for women. This takes into account fluids from other beverages and food as well. That’s pretty doable, if you sip consistently throughout the day.

The amount of water you need throughout the day will also depend on mass, age, fitness, hot weather, activity level and outlying medical conditions, such as Diabetes. One condition that Diabetics tend to get is what I like to call “The Devil’s Cycle”. When a Diabetic’s blood sugar rises too high, it has a bit of a diuretic effect and causes frequent urination. High blood sugar also causes increased thirst. So you drink more water, which leads to more urination, and so on and so forth. I call it “The Devil’s Cycle” because until the blood sugar comes down, you basically feel like hell.

Drinking water has an immeasurable number of health benefits, including but not limited to maintaining hydration, aiding in digestion and weight loss, energizing muscle tissue and keeping skin looking good. Regular water consumption aids in weight loss because dehydration is often mistaken for hunger, and people will eat when all they really need is to have some fluids. It also helps to alleviate headaches and is the only true cure fro a hangover. Water and time, people. Water and time.

There are a number of signs that indicate whether you are probably hydrated or not. Most prominently, if you’re not thirsty as all hell, it’s a pretty good sign you’re properly hydrated. I’m not going to start describing colour and odour of urine here, but if your conscientious enough to check, there are signs in your urine that will tell if you’re properly hydrated or not and these can verified through your family practitioner or on a reputable medical website.

Bottom line is that if you’re thirsty, drink some water! When you work out, drink some water! When trying to control your blood sugars, drink some water! See where I’m going with this? DRINK SOME WATER!!! Keeping a reusable, disposable water bottle with you around the house will help with this. My wife and I always have plastic, washable water bottles with us. Stay hydrated, folks!

The Unseen Enemy…

General Vegetius, of the Roman empire, once wrote “If you want peace, prepare for war”. (This comes from the book Epitoma Rei Militaris, and was written by General Vegetius) And I can think of no personal struggle that I’ve dealt with in my life that encompasses daily battles like Type 1 Diabetes!

This morning, I woke up in pain. My shoulders were a combination of numb and sharp, stinging pain. I sat up gingerly, as my head was spinning and my arms only seemed to have limited function. I thought maybe I had simply slept wrong and the circulation in my arms was impeded. It was just prior to 8 am. I reached for my phone and checked my blood sugar levels (I use Freestyle Libre Flash Glucose Monitoring System, which runs through my smartphone). Turns out, my blood glucose level was 2.5! Just to provide a frame of reference for my non-Diabetic readers, a normal blood glucose level is anywhere between 5.0 to 7.0.

So there it was! First thing in the morning and my battle has already begun. I stumbled out of bed, got to some fast-acting glucose and chased it with some caffeine. It took about ten to fifteen minutes before the spinning stopped and the headache began. The throbbing in my shoulders had passed, so it seems that I exchanged one level of pain for another. This is just a small slice of what I’ve dealt with since my diagnosis of Type 1 in 1982!

Low blood sugar, or Hypoglycemia as it is known in medical terms, is a marked and significant reduction in glucose in the blood stream. Glucose is required by the body, as a fuel source and to help transport oxygen to the brain. This is one of the reasons that people with low blood sugar will often seem dizzy or disoriented. Hypoglycemia in and of itself is not a disease, but merely a symptom of a related health condition, including but not limited to Diabetes.

In fact, several factors can cause non-Diabetics to experience a drop in blood sugar. Believe it or not (and some of my friends will curse my name for mentioning it), excessive alcohol consumption without eating can cause a drop in blood sugar. Your liver becomes so occupied with processing the alcohol that it neglects to release glycol into your system, which replaces glucose when you go too long without eating. But this is just one of the possibilities, including hormone deficiencies, Diabetes and certain medications or other medical conditions.

This is only one half of the brutal balance of high and low that Type 1 Diabetics have to deal with on a daily basis. The worst is when I actually do my homework, check out how many grams of carbs are contained in something I want to eat only to have my blood drop out on me despite the effort!

That’s why it is SO important to maintain a good exercise regiment, solid meal consumption and decent sleep patterns.

Regular exercise keeps the blood oxygenated and the systems functioning in time with one another. It helps with the propagation of hormones and enzymes throughout the body (insulin is a hormone, BTW) and helps to maintain your sleep habits.

Eating proper meals, at decent times, helps to keep your metabolism fired up and helps to maintain proper blood sugar levels. It also gives you the fuel required to exercise regularly. See how they kind of go hand in hand?

Getting between 7 to 9 hours of sleep every night allows your body’s systems to regenerate and refresh themselves, allowing for better blood sugar levels and overall better health.

All these factors go hand in hand with one another. Much like the proverbial yin yang, you can’t have one without the other. If any of my Diabetic readers are interesting in the glucose testing sensor I use, you can check it out on FreeStyle’s website at https://myfreestyle.ca/en/products/libre?gclid=EAIaIQobChMI3bSD-que4QIVVrjACh1HSQazEAAYASAAEgJssPD_BwE. Just be warned, this is a Canada-only website. If you are from outside Canada, you may have to access FreeStyle’s global webpage instead. ☯

Sleep, The Quiet Training Tool

Sleep can sometimes be elusive. We’ve all been there, right? You hit that certain hour of the evening, do your nightly routine and curl up comfortably on your bed of choice (mine happens to be a memory foam mattress I bought a few years ago at Jysk! It’s absolute heaven!). As you close your eyes, slow your breathing and attempt to slip into the land of nod, nothing happens. You lie there with your eyes open, staring at the ceiling, unable to fall asleep. Brutal. But here’s the bad news: whether you can achieve it or not, sleep is necessary!

According to Dr. Eric J. Olson from the Mayo Clinic, the average adult requires 7 to 9 hours of sleep every night. There are varying factors to how much sleep one requires, including the quality of sleep you get, sleep deprivation and change of sleep patterns due to things like aging and pregnancy. (https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898)

If you’re sleep deprived, the amount of sleep you’ll need to get the following night will likely be increased. However, it is important to acknowledge that most health professionals agree that sleep is not a cumulative function. This means that you can’t get three hours of sleep the first night, followed by thirteen hours of sleep the second night, and expect to have the same results. So it is important (shift work notwithstanding) to set aside that required 7 to 9 hours every night. I’m sure we’ve all met that person who claims to be able to function after only a few hours of sleep, but their performance will be invariably affected even if they don’t realize it. WebMD has a good article that outlines some of the dangers and effects of sleep deprivation and “sleep debt”, which can be read at https://www.webmd.com/sleep-disorders/guide/sleep-requirements#1

Regular naps can be beneficial, if your lifestyle and schedule permit them (I’ve covered this in a previous blog) but they shouldn’t “replace” nor can be counted as, part of your night’s sleep. Neither should meditation! Despite how restful a proper meditation session can feel, it doesn’t replace the rejuvenative properties of a full night’s sleep.

Now, we get to the part about how sleep plays an important role in fitness and martial arts. Sleep and exercise go hand in hand. I’m sure that those of you who have ever had a wicked burn of a workout will acknowledge that once the day’s end hits, we crash like a pile of bricks for the night. This is because the physical exertion causes the body to need rest. Makes sense, right? The reality is that you actually tear and destroy muscle tissue during your workouts. (Trust me, ask you doctor next time you speak with them!) Your body’s muscle tissue and essential systems regenerate during your sleep cycle, which is why some professional and hardcore athletes require closer to ten hours of sleep every night. This regeneration causes your muscle tissue to heal and repair itself to be stronger than before. This is why a proper sleep regiment can allow you to be more energized and stronger in the long haul.

Bear in mind that napping, coffee and energy drinks don’t serve as adequate substitutes for proper sleep and will only help to alleviate the grogginess in the SHORT term. becoming dependant on these things can have negative effects in the LONG term. This coming from the guy who starts every morning with an energy drink… I can totally quit if I want to! Who am I kidding; my blood is 90% caffeine.

In all seriousness, the last aspect of sleep I’ll cover is Diabetes. As any of my Diabetic readers can attest to, EVERYTHING affects blood sugar levels. Our eating habits, fitness habits, work habits and sleep habits all play a role on how blood sugar levels are controlled and maintained. So as you can imagine, lack of sleep can certainly contribute to uncontrolled blood sugars.

So no matter what your lifestyle, fitness routines or work habits are, remember to set aside time for a good 8 hours of sleep! Your body will thank you.

Someday, you’ll run out of “Laters”…

Life is a fleeting thing. In the grand scheme of things, we are all only here for a very short time. That may sound a little morbid, but let’s be realistic; life is a story in which we know the beginning and we know the end. How we fill the chapters in between is what ultimately writes the story of our lives and defines us as people.

“I’ll get to that later…”

It’s a sentiment that most people use, and all too often. I’ve been guilty of it myself, on several occasions. From a very young age, I had significant ideas about how I wanted to build my life. Time and circumstance made it so that certain things began to pop up and would “get in the way” of those ideas (I don’t necessarily mean that these things got in the way, But I can’t think of a better term for it!). During the early years of my childhood, I decided I wanted to be a police officer. Lots of little kids do, I suppose. But that instinct never left me.

However, as I grew older and began to learn about science, I often dreamt of pursuing a career in research. I could have been happy as a biologist, physicist or medical researcher… But the cost of university back then was far too expensive and my family did not have the means to help. Because of this, my life plans changed. As always, I am a firm advocate that all things happen for a reason and this falls under that category. If my life had not taken the path that it has, I wouldn’t be where I am at this very moment. And if I do say so myself, despite some neurotic habits, who I am at this very moment is pretty neat (some may disagree, but that’s their problem).

In recent years, I’ve begun to examine my life and contemplate what ideas and plans I would like to put into action.

I’ve long wanted to continue my education and perhaps obtain my bachelor’s degree. A number of things have taken place that have “gotten in the way” and delayed this from happening, so I’ll get to that later

For decades, I’ve dreamt of saving up money and purchasing my own coffee shop. I have grand plans for such an endeavour. The location would include a traditional coffee shop with plenty of seating and a warm, comfortable environment but would also have a large open, floor area where karate classes could be held. Whenever karate classes were not in session, the floor space would be occupied by Zumba, Yoga or other fitness classes. I’ve gotten as far as drawing plans on what logo I would use and what the business would be called. But, a number of things have taken place that have “gotten in the way” and have delayed this from happening, so I’ll get to that later…

Back in 2007, I began training and planning for the further development of my black belt and my next degree. My martial arts training has always played a very integral part in my life and this was important to me. In fact, I started planning and training for that exact thing this year (almost twelve years later). And although I’m working on it at the moment, a number of things took place back then that have “gotten in the way” and have delayed this from happening, so I’ll get to that later… (Which I’m doing now, but still…)

See where I’m going with this? Starting to get the picture? In life, we often plan and want to do certain things but we allow the flow of life to get in our way. I have an old saying that I’ve been using my entire adult life: Life does not care about your plan… A true sentiment, and an accurate one. Life continues to flow despite your plans or your disappointments. The point is to ensure that you never let go of what’s important to you and continue to strive for your goals. Many things in everyday life will make some of these goals difficult. But very little in this life will ever make these things impossible.

For example, despite odds and opposition, I obtained a college certificate in 2016. It was mostly correspondence and outside factors often made it difficult, but I made it through. Don’t get me wrong, a college certificate is far from comparable to a bachelor’s degree. But it’s a start! It took twelve years to start working on it, but I’m developing my next black belt degree.

That’s why it is important to keep working at your goals and ambitions and find a way around the obstacles. Never lose focus on what you want to do. Don’t wait forever. After all, someday you’ll run out of “Laters”…

From The Mouths Of Babes…

I was out running around with my son this morning, and we drove towards the south end of the city. When he stepped out of the family vehicle at our first stop, he got all excited and pointed to the sky “Look, daddy! An Airplane!” I looked up and calmly corrected him, “No, buddy! That’s a helicopter!” He replied with a simple oh, but the excitement on his face was something to see.

I couldn’t help but wonder what the big deal was. After all, it’s just a f%&king helicopter, right? But children are particular that way. The smallest things fascinate them and make them happy. My son is almost like a cat. He usually ends up playing with the wrappings and paper instructions he gets during holidays long before he plays with the actual toy.

It got me to wonder if we, as adults, lose something particular as we get older. As a Buddhist, I strive to enjoy the simple things in life. I pride myself on being able to sit still and simply enjoy being, as life in and of itself is something to be enjoyed. But as we mature into adulthood, and the many complications that come with life begin to encompass our daily routine, we forget the simplicities that bring us joy. Little things like quietly reading a book, or sitting in the sun and breathing in the fresh air.

My son Nathan usually has the ability to run around our back yard with nothing to entertain him but snowballs, our family dog and passing squirrels. As I type this, my wife is humouring my son by kicking a small rubber ball back and forth in the basement. It’s a mindless repetition that makes him laugh and entertains him to no end. I can guarantee that any adult would typically be the ones to say “alright, that’s enough” before any kid would. But the simplicity is enough to make him happy.

Meditation and the martial arts follow this very same principle. There is a lot of repetition, often to our frustration. And there is a simplicity to the mindfulness involved. I think there is a lot to learn from how children view the world. Perhaps if we remembered how to see the world a bit more as they do, we would be freed up from some of the worries that plague adulthood… Just some food for thought.

My son Nathan and I

Stretches and Warm-Ups… Yay or Nay?

How useful is stretching prior to a workout? How long should you stretch for? How long should your warm-up be? What is the difference between the two? These questions have been hotly debated between myself and my martial arts colleagues for quite a number of years.

Back in the day, when we would have school gym classes, we would be encouraged, and even required to stretch prior to taking the class or playing sports. But does it serve a purpose in the martial arts? The argument is that if you were to suddenly face off against a dangerous foe in the street, you wouldn’t have time to warm up or stretch. So why would you train that way? You won’t have that benefit if you actually need to fight. There are two sides to the coin, and some believe you should stretch; some believe you shouldn’t.

According to an online article posted by Men’s Journal, experts agree that a combination of static stretching with dynamic movement would be the best route and guarantees some benefit to your workouts. Prolonged static stretching has shown to actual decrease athletic performance in most people.

The article goes on to explain that you should only spend approximately one minute stretching any major muscle group in order to avoid decreasing one’s performance.

And what about an actual warm up routine? Are the same factors present there? For most athletes, the belief is that you should include a short period of cardio before any major workout. Of course, my personal belief is that this can include some dynamic stretching as well. But the consensus seems to be that warm ups shouldn’t take more than ten to fifteen minutes, at maximum.

For a period of twenty years while I was able to practice consistently at my home dojo, (Dalhousie, New Brunswick by the way) students were expected to stretch prior to the start of class. This was required so that the class could roll right into the warm up, which would NEVER go beyond the fifteen minute mark. My Sensei would make it clear that students should show up to class at least fifteen minutes prior to start in order to stretch properly. It was generally understood that if you didn’t take advantage of this fifteen minutes, or showed up late, you were responsible for stretching properly or deal with the potential injuries. This is something that is also covered in an article posted by Livestrong.com

It’s important to warm up the muscles and get that heart rate up during any workout. Stretching and warming up are integral parts of a good workout, but let’s be clear: it IS possible to stretch or warm up to much! Stretching one muscle group for more than a minute or so will cause it to have reduced elasticity decrease muscle performance. A decent, cardio-based warm up that exceeds ten to fifteen minutes will lead to a build-up of lactic acid on the muscle tissue and will prevent a good work out. Some martial arts schools will have a warm-up that encompasses almost half of their scheduled class time, which hinders the proper growth and progression of its students.

So here’s the bottom line: get to class early, stretch well, then enjoy a brief warm up so that you can get down to business. Focus on technique and precision, listen closely and never stop practicing.

Bearing in mind that I’m not a doctor, kinesiologist or professional (other than my thirty years of intensive martial arts training!), you can review some of the facts I’ve quoted at Men’s Journal (https://www.mensjournal.com/health-fitness/should-you-stretch-before-working-out-20160205/) or LiveStrong.com (https://www.livestrong.com/article/511702-how-long-should-a-warm-up-last/)

As I enter my fourth decade of life, I’ve come to learnt hat it is all the more important to stretch properly and be nicely warmed up before getting down and dirty, especially in the martial arts! As usual, I’m compelled to remind everyone to consult their family health practitioner before starting ANY major fitness regiment. Stay healthy!

Martial Arts, One Language, Many Dialects…

The martial arts are a very special creature. Often cloaked in mysticism, people have always been interested in watching the martial arts being used on screen and in person. Even as a young boy, I remember driving almost an hour away from my home town to watch a local karate school put on a demonstration at a local auditorium. I got to see people breaking boards and bricks, kick through wooden baseball bats and perform feats that bordered on the acrobatic. Although not the primary reason behind why I began to study, it was a pivotal moment in my youth that showed me that karate would play an important role in my life.

The focus of today’s article is a popular sport, which has been around much longer than most people think: Mixed Martial Arts. Now, given that I am a die-hard lifetime student of traditional martial arts, I often have difficulty dealing with aspects of MMA. By its very definition, a martial art CAN NOT be mixed! An old master that my Sensei used to train with, had a saying: “One love, one religion and only one style…” This builds on the premise that it is unlikely (not necessarily impossible) to learn more than one style of martial arts and that a true student must adhere to only one style.

Mixed Martial Arts as we know it today dates back to the early 1980’s with such shows as Battle of the Superfighters and Tough Guy Contest. But the concept of MMA actually dates back much further. There are traces of MMA that can be found in ancient Greece, China and France. But the increased popularity of mixed martial arts would certainly not have happened without the creation of the Ultimate Fighting Championship in the United States in the early 1990’s. Originally created as a tournament-based method of showcasing what style was best suited for actual street combat, it featured no rules and pitted several fighting styles against one another. Some of the most interesting fights I’ve ever witnessed took place during the very first UFC. You could see examples of a sumo wrestler against a French Savage fighter; a boxer against a Tae Kwon Do black belt, etc… However, it soon became a streamlined fighting organization with an increased set of rules, standardized apparel and fighting methods.

I’ll never forget watching that first UFC on VHS (yes, it was THAT long ago) and seeing Royce Gracie win the tournament. Of course, he also won the second and he happened to be the brother to one of the UFC’s co-founders, Rorion Gracie. Don’t get me wrong; the Gracies have a long standing history in the martial arts and are an exceptionally skilled family of Brazilian Jiu-Jitsu practitioners. But it didn’t take long for profit and popularity to turn MMA into something no longer resembling its original form.

These days, the UFC is a pay-per-view event that is much anticipated by many. I believe the latest event was UFC 235, with the first UFC having been in 1993 so do the math. There have been reality shows involving UFC, much like American Idol or something similar, except they develop MMA fighters. There are fight nights every couple of weeks and is now believed to secure several hundreds of millions of dollars in revenue every year. If you watch a current UFC fight card, this is what you’ll see: people in shorts with padded finger strike gloves, beating each other until one is knocked out or submits. No more traditional martial arts attire or specific styles. Mixed martial arts has fallen a long way from where it originally came from. Don’t get me wrong; I enjoy a good MMA fight card as much as the next person. In fact, during her reign as Woman’s Bantamweight Champion, I was a total Ronda Roussey fan! I believe my frustration stems from the fact that people still refer to this stuff as a martial art. MMA seems more akin to boxing with a kick (see what i did there?) than martial arts.

To those who practice MMA, let me say this: I admire what you do! Your fights are rigorous, obviously exhausting and you guys are in the sort of shape I don’t believe I have EVER been in. The faith-based side of me that is open to all schools of thought and beliefs totally accepts the challenge and development that goes into training an athlete to participate in this sport. But that is specifically what MMA is: a sport. Martial arts is not.

I invite open discussion, so feel free to leave a comment or contact me if you wish to discuss this topic further. No matter what your practice, stay true and keep fighting the good fight.