Heed These Remedies to Avoid Missing Workouts

By James Carpentier, C.S.C.S.

Missed workouts due to illness or other unforeseen problems can hamper your bodybuilding progress. This article will show ways to avoid such obstacles and also provide remedies to get you back in the gym with minimal setbacks. Many of these training hindrances are year-round and are often weather or seasonal-related issues. For instance, during the winter months, especially in colder areas, there are weather-related injuries (i.e. slipping on ice, frostbite) or seasonal illnesses such as colds and flu. While each season around the world offers natural beauty, there are also associated dangers. Delightful spring days may provoke an allergy attack, bee sting or tick bite that can ruin that splendid day. And the pleasures of the summer months filled with swimming, barbeques, picnics, sports and other outdoor activities can also be spoiled by pesky insects (flies, ants, gnats, mosquitoes, bees, wasps, etc.), and the risk of sunburn, heat-related illness, hazardous lightning storms, or poison ivy, for example. Thankfully, there are remedies and preventive measures for some of these seasonal-related conditions. If you do fall prey to sunburn, poison ivy, or can't stop scratching that mosquito bite, for instance, check below for the appropriate remedy.

· Sunburn: Scenario: You spent a great day at the beach but came home with painful sunburn. You can't even lie on your back, and you're psyched to do bench presses tomorrow at the gym. Try the following remedy: According to the book 1,801 Home Remedies (2004, The Reader's Digest Association), for immediate relief of painful sunburn, soak the sunburned areas in cold water (but not ice water) or with cold compresses for 15 minutes. The book also mentions rubbing sunburned areas gently with sliced cucumber or potato to reduce swelling or applying vinegar that can also ease sunburn pain, itching and inflammation. To prevent sunburn, apply various sunscreens, wear a hat, don't sit or lie down for long periods in the sun, especially in the middle of the day when the sun's rays are strongest and most harmful. Remember that exposing the skin to sunlight in moderation is beneficial - providing vitamin D, for example, as well as elevating one's mood. Basking in prolonged sunlight, however, can prematurely age the skin and in worse scenarios, lead to skin cancer.

· Heat-Related Illness: Nausea, dizziness, lethargy, and worse, heat stroke - are consequences of spending excessive time in an overheated environment, particularly during hot and humid conditions outdoors. If you plan to exercise, play sports, go for a jog, mow the lawn, or do any other physical activities outdoors on hot days, it is wise to schedule such ventures either in the early morning or later at night when it is cooler. Otherwise, it is best to exercise or hold sports practices indoors, preferably in a cool area. And, of utmost importance, stay hydrated by drinking plenty of cool liquids (i.e. water, sports drinks) during hot weather. If you do experience heat-related symptoms mentioned earlier (lethargy, dizziness, nausea) have someone or yourself immediately contact a medical professional. And head to a shaded area or preferably go inside, drink water, and have someone place cool, damp towels on you.

· Allergies: Allergies to pollen are common during the spring while ragweed allergies are prevalent in late summer. To prevent allergic reactions such as sneezing, itchy eyes and a runny nose, medical professionals advise closing windows during the day and using an air conditioner especially when the pollen count is high and not staying outdoors for prolonged periods. A natural safe remedy for allergy-induced nasal/sinus problems is doing a nasal saline wash system with a Neti pot (available in pharmacies) that alleviates post-nasal drip, stuffiness, sinus pressure, and nasal congestion. Also, for those prone to allergies in spring and summer and early fall, drying clothes, pillow and bed sheets outdoors may also provoke attacks as the pollen and other allergens cling to clothes and sheets. And, Natural Health magazine (April 2003) recommends that you shower before bedtime at night rather than in the morning to rinse off any pollen that may be in your hair and thereby prevent you from a sleepless night from allergic congestion. Besides taking various antihistamines to overcome allergy attacks, one alternative allergy remedy is acupuncture, according to Fitness magazine (April 2003). The magazine mentions that "hay fever sufferers who received acupuncture treatments experienced better and long-lasting relief than those who just took conventional antihistamines." (Contact the American Academy of Medical Acupuncture at 323-937-5514 or go online at medicalacupuncture.org to find an acupuncturist in your area). The most severe form of allergic reaction, according to USA Weekend magazine medical columnist Tedd Mitchell, M.D., is called anaphylaxis - generally from an allergic reaction to a bee sting (one of the other seasonal hazards earlier stated). Dr. Mitchell says anaphylaxis symptoms include "hives, swelling of the eyes or lips, a sensation of tightness in the throat and shortness of breath. If not treated immediately, it can lead to death."

· Poison Ivy:1,801 Home Remedies advises wearing long pants and a long-sleeved shirt when in wooded areas where you may brush against poisonous plants (poison ivy, oak or sumac). (It's also a good idea to wear long pants/long-sleeved shirt to avoid tick bites in wooded and grassy areas). If you do get that itchy rash from one of the poisonous plants, 1,801 Home Remedies suggests the following remedies: Use a vinegar compress (mix a half-cup white vinegar with 11/2 cups water) and chill in the refrigerator. For cool relief, dip a cloth in the solution and apply it to the rash. Calamine lotion also relieves itching and dries up blisters. Witch hazel is also a skin soother, as is a cloth dipped in cold milk pressed against the rash (cold milk is more skin soothing than cold water). A moistened black or green tea bag also relieves itching. To dry out the rash, either a bath containing oatmeal or Epsom salt is effective.

· Insect Bites, Stings: According to The Doctors Book of Home Remedies (Rodale Press, Inc., 1993), applying a paste of baking soda and water directly on a bee sting eases the pain, as does dabbing some household ammonia on the sting. Remember that allergic reactions to bee stings can be fatal if medical aid is not administered. Tightness in the chest or throat, nausea, dizziness and swelling that spreads to a large area are symptoms of an allergic reaction and require emergency medical care. To avoid stings, The Doctors Book of Home Remedies also warns that bees are attracted to brightly colored clothing, perfumes and cologne. Also, when dining outdoors, bees also are drawn to soda and, of course, sweet fragrances of flowers near foods/beverages. The book also advises that for bee stings, mosquito bites and other insects that cause pain or itching, place ice packs wrapped in towels on the area for 10 minutes; or make a paste of table salt and water and apply it to the bite/sting. It's also important to clean bites/stings with soap and water and apply an antiseptic to prevent infection. And, of course, to deter mosquitoes, there are various insect repellents. Ticks may carry the dreaded Lyme disease. As earlier stated about avoiding poison ivy/poison oak, if you're also near high grass or in a wooded area (prime tick areas), wear long pants, a long-sleeve shirt and high socks so the skin is not exposed to ticks. After a hike or in these areas, check your clothes for ticks outdoors (don't bring the ticks inside) and immediately wash your clothes. The Doctors Book of Home Remedies mentions that if bitten by a tick, carefully remove it with tweezers, wash the area thoroughly with soap and water, and apply iodine or another antiseptic to prevent infection. The familiar "bulls-eye" rash is the key symptom of Lyme disease, although not all victims get the rash. Other symptoms mimic the flu such as headache, swollen glands, stiff neck, fever and fatigue. A doctor can administer antibiotics once the diagnosis of Lyme disease is confirmed.

· Colds, Flu: Colds and flu are year-round maladies, not just winter ailments. To boost your immune system, get sufficient regular sleep (at least 8 hours are generally recommended), get quality nutrition from a balanced diet and stay hydrated (get plenty of water, fiber, vitamins, minerals and disease-fighting antioxidants from plant-based foods and beverages, and adequate protein from lean meats, seafood, eggs, milk and other dairy products, legumes, nuts and seeds, and essential fats from olive oil, nuts, fish, avocados) and get moderate exercise and physical activity (don't overtrain or you will compromise your immune system). Medical professionals mention that if you do get a cold or flu, get plenty of rest, stay hydrated, and consume nourishing foods and beverages to promote recovery, and if your cold symptoms are minor (any symptoms above the throat is the general guideline), you don't have to stay away from the gym - just do lower intensity workouts until your symptoms are gone. They also advise gargling often with warm salt water or apple cider vinegar - excellent remedies for a scratchy or sore throat and also for nagging dry coughs. Honey and lemon are also popular remedies for throat and cough problems. And an effective remedy that was mentioned earlier for allergy-related sinus/nasal problems: also try using a Neti pot for sinus/nasal conditions from colds and flu.

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In summary, take precautions throughout the year. Boost your immune system and prevent colds and flu with adequate sleep, daily physical activity and regular exercise, and balanced nutrition. And, before venturing outdoors, play it safe. Use common sense with physical activities on hot and sunny days or on those frigid wintry days if you are out walking or jogging with ice around, and also be careful of frostbite by covering exposed skin. And, during spring, summer and early fall, if you have allergies, limit outdoor activities on days when the pollen count is high. Also, obviously stay indoors during lightning storms. And beware of poisonous plants, annoying and harmful insects, and that big, beautiful sun, which is healthful in moderation, but can damage skin if you're careless. So, take these preventative steps and don't let any of the above-mentioned impediments spoil your training goals!

Jim Carpentier, a Certified Strength & Conditioning Specialist and Licensed Massage Therapist, is currently Associate Health & Wellness Director at the Morris Center YMCA, Cedar Knolls, NJ. He can be contacted at jcarpentier@msn.com.

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