Pre-workout supplements not for teen and youth athletes, a healthy diet is safer

by Matt Sheehan
OSF Healthcare

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The question is should middle- or high school-aged kids use these supplements? The answer: Probably not.

PEORIA - Did you have a childhood hero? If so, you likely aspired to emulate them and their achievements.

Nowadays, your kids may see their favorite athlete or influencer using pre-workout supplements, whether on social media or in stores, to enhance their performance in the gym or on the field.

What are pre-workout supplements?

Photo: Aleksander Saks/Unsplash

Pre-workout supplements come in various names, flavors, and sizes. Some popular options are creatine and branched-chain amino acids (BCAA). While creatine and the main ingredient in most pre-workout supplements is caffeine, most BCAAs don’t contain caffeine.

These supplements are taken before a workout or athletic match with the goals of increasing endurance, muscle mass, and reducing recovery time. But the question is should middle- or high school-aged kids use these supplements? The answer: Probably not.

What are the risks of pre-workout supplements?

“These can cause increased heart rate or heart burn. You’re also taking a lot of supplements that are going straight to your gut. You can see some nausea, vomiting, diarrhea or constipation. They’re also not well-monitored, the U.S. Food & Drug Administration (FDA) isn’t regulating these very closely,” says Erica Dawkins, a dietetic intern with OSF HealthCare.

Taking it further, kids with heart defects need to steer clear of these supplements.

“A lot of times we see defects or heart irregularities that somebody isn’t even aware of. They don’t know that until they take something like this and have an adverse event,” Dawkins says. “So, if you already know, avoid these because we don’t want to throw that heart into an abnormal rhythm it might not be able to come back from.”

What are the benefits of pre-workout supplements?

“A lot of them will already have beta-alanine or branched-chain amino acids which help improve recovery time and reduce fatigue,” Dawkins says. “We also see some nitrates used that help improve blood flow to the muscles.”

Most pre-workouts are intended for healthy adults in moderation. Pregnant and nursing women are generally advised to avoid them due to the high caffeine content.

“Focus first on making sure you’re having quality workouts, then introduce healthy nutrition,” Dawkins says. “We want to make sure we’re getting that nutrition throughout the day. Especially if we’re working out multiple times throughout the day. If you’re working out within two to four hours, make sure you’re getting a snack. We see a lot of benefits for pre-workout snacks or snacks during half-time. We also want to make sure we’re staying adequately hydrated.”

Dawkins says leafy and root vegetables like spinach, lettuce and beets are a great, natural option.

“Those have the natural nitrate in it. So, we’re getting the same effects we would from a pre-workout supplement, just in our regular diet,” Dawkins adds.

Having a conversation with your child’s pediatrician or sports medicine physician is extremely important if you are wondering what supplements should or should not be added into their routine.

Dirty nails and mouths don’t mix

by Tim Ditman
OSF Healthcare

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DANVILLE - Emily Isom has a new year’s resolution for kids and their parents: pledge to keep your hands clean and away from your face to prevent the spread of illness.

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Emily Isom

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Isom, a certified medical assistant in pediatrics at OSF HealthCare, often sees young people biting dirty fingernails and not washing their hands properly. Here’s a primer:

Nail hygiene

Isom says people of all ages should trim their nails regularly. Once a week for fingernails and once or twice a month for toenails is a good rule of thumb. In between trimmings, watch for dirt and other filthy matter caught under the tip of the nail. Some nail clippers come with a scraper tool to remove that debris. But don’t use your mouth to clean your nails.

“Our nails carry so many germs and bacteria. That’s how people keep getting sick and spreading illness,” Isom warns, referring to putting fingernails in your mouth or on your face. You can also chip teeth and get facial warts and pimples from putting nails on your face, she says.

Some people have long nails, either real or artificial. In these cases, use a nail brush to regularly wipe the nails clean. If you’re at work or school and don’t have a brush, wash the nails thoroughly. Lather warm water and soap on the palms of your hands. Take your fingertips and scratch against the palm of the other hand to get the soap in the fingernail. Do that for 20 seconds. Then, pull down the fingertips to the palm of the same hand and massage the soap in further. Put your hands upside down under hot running water to rinse.

Hand washing

Isom says most people concentrate on their palms when hand washing.

“You need to get in between the fingers, underneath the nails, on the back of the hands, rub your knuckles together and scrub your wrists,” Isom says.

After wetting your hands, scrub all those areas in soap for 20 seconds. Find a song that has a 20-second chorus and hum it while you scrub. Then, rinse under warm water, and dry your hands with a clean, dry towel. Isom also suggests wrapping a paper towel around your hand when touching dirty surfaces on your way out of the bathroom. Use the towel to shut off the faucet and open the door, then throw the towel away after you exit.

If a hand dryer is what’s available, run your hands under the warm air until they are completely dry. Resist the urge to dry halfway and walk out. Isom says that may do more harm than good and attract bacteria faster.

“Bacteria want to live on wet surfaces. They’re attracted to moistness,” she points out.

If a soap and sink aren’t available, Isom says to use sanitizer or wipes that are at least 60% alcohol based. The same process applies – lather or wipe all parts of your hand and wrist thoroughly.

If you have a cut or wound on your hand, like a paper cut, wash with care.

“Get a washcloth wet with warm water. Put soap on it. Then, clean around the cut or wound,” Isom says. “Don’t put [soap] directly into the cut. That could really irritate it.” Handwashing

Convincing kids

Isom is a pediatrics provider and a mother. So, she knows getting kids to wash their hands and mind their nails is easier said than done. Her advice: make it fun.

“When handwashing, sing the ABCs for 20 seconds. Or have them sing to you.” Isom suggests. “Make a chart. Every time they wash their hands, have them put a sticker on the chart. They are going to fall in love with it and want to wash their hands over and over again.”

And remember Simon Says? Isom says it works with her daughter.

“Simon says don’t touch your face,” Isom says with a smirk.

Key takeaways:

Nail hygiene involves trimming and cleaning them regularly and keeping them away from your face.

You should also thoroughly wash and dry your hands and wrists often. Use a paper towel to grab surfaces like a doorknob in a public bathroom.

Don't put soap directly on a wound or cut.

When using sanitizer and wipes, choose ones that are at least 60% alcohol based.

For kids, turn hand hygiene into a game to encourage good habits.

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Smart light combats screen eye strain from screen time

The ScreenBar Halo offers tech-driven eye comfort for computer users by supplying real-time auto-dimming light to soothe digital eye strain. Attach the device with a clamp, adjust lighting with the wireless controller, and enjoy the immersive illumination from the back light feature.

Photo: NAPSI

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NAPSI - Research shows that remote workers spend over half of their day—13 hours on average—looking at screens. This much time spent looking at a computer can produce digital eye strain, also known as Computer Vision Syndrome (CVS).

It’s estimated that digital eye strain affects 60 million people worldwide, and over 70% of computer users. Resulting symptoms include headaches, blurry vision, neck and eye pain, double vision, delay in shifting focus, and more.

Sound familiar? If you’re experiencing digital eye strain from spending countless hours in front of a screen, you will be glad to know, BenQ’s tech-driven smart lights can offer a solution. 

Digital eye strain is often caused by differences in light—screen glare, light reflection, screen brightness and contrast are all contributing factors. Renowned for its pioneering lighting solutions—including the world’s first monitor light bar, the ScreenBar—the company boasts a full line of smart lights that help reduce digital eye strain. Designed based on extensive research by a team of optical professionals and backed by EU IEC/IR 62778 and IEC/EN 62471 dual certifications for blue light hazards, these smart lights bring tech-driven eye comfort to computer users everywhere. 

For someone needing a portable solution to mitigate insufficient computer light, BenQ’s new LaptopBar (https://bit.ly/4arLWb2) is ideal. This compact light bar attaches to your laptop via a non-damaging magnetic patch, and through an innovative process involving 20 million beam simulations, creates a CIRCUM-Light™ 3D-surrounding illumination that brings together central brightness and ambient light to alleviate eye strain.

The light bar also offers:

A personalized auto-dimming feature, which remembers your specific lighting preferences and intelligently adapts to changes in environmental light.

A foldable arm offering height adjustability for your smart light, letting you choose between a limited or wide field of light. 

Weighing less than an iPhone 15 Pro, the LaptopBar is easy to transport and intuitive to use. A built-in battery can maintain 100 minutes of operation at 100% brightness and 160 minutes at 50% brightness, so you can use it anywhere. 

An innovator of eye-comforting light for your monitor, BenQ’s ScreenBar Halo securely clamps onto most monitor models to distribute light around your workspace. It features:

BenQ’s first immersive back lighting mode, which lets you switch among three lighting modes to balance any contrasting light between your computer screen and its surroundings.

An ASYM-Light™ asymmetrical optical design that prevents reflected glare on the screen and reduces digital eye strain; and a real-time auto-dimming feature with a built-in light sensor detects ambient lighting and supplements illumination of the desktop as needed.

The wireless controller lets you switch lighting modes from your desktop and customize the lighting for a range of environments. 

You can take care of your eyes by supplying the light relief they need. Your screen time likely won’t be decreasing any time soon, but with smart lighting solutions like BenQ’s LaptopBar and ScreenBar Halo, you can decrease eye strain and promote eye comfort no matter how much time you spend in front of a screen. 

For additional information and resources on improving eye health, visit: https://www.benq.com/en-us/lighting.html.

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Tolono chess club is forming

TOLONO - A new chess club is taking shape in Tolono. Organizer Jonny Bates has created a Facebook page for Tolono area chess players to meet once or twice a month. To learn more, follow this link: Tolono Area Chess Players

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Making space:Freestanding units are a popular choice for people who want more room

NAPSI - If you are like many homeowners seeking to enhance your property and support your lifestyle interests, adding a freestanding hobby shop, home office, vehicle storage building, or recreational facility can be a great idea.

Photo: NAPSI

Building a freestanding unit on your property versus renting a retail location might be advantageous for a small business owner or an avid hobbyist. While renting commercial space offers more immediate flexibility and lower initial investment, generally it is better for small businesses with limited access to capital or needing a shorter rental commitment. On the other hand, owning a freestanding building might be a much better option.

Owning a freestanding structure does comes with challenges, including higher upfront costs, responsibilities for maintenance and repairs, and potential zoning or permitting issues if used for a business operation. Ultimately, the decision should be based on your current and projected financial position and long-term goals. The first step is to talk with a financial advisor, an insurance carrier, and your attorney to make an informed decision.

There are several advantages to having your own building on property you already own.

A freestanding building can provide you with increased equity over time. As the property value appreciates, it will increase the overall value of your land with the improvement. Since you own the property, you have control over how and when it is used. No more worrying about negotiating new leases, rent increases, security deposits, or restrictions imposed by landlords. From a profit/loss perspective, this can be crucial for long-term business planning.

While the initial investment for building a structure might be higher, in the long run, you may save money when comparing the aggregate rent paid over a three-, five-, or ten-year period. Plus, once the building paid off, your business becomes more profitable almost overnight with no mortgage or rental expenses.

Another advantage is you can customize your space just the way you want it. Constructing your own building allows you complete control over its aesthetics, creating a unique and distinctive space. Building on your property provides flexibility in terms of size and functionality. You can design the space to meet your specific business needs.

While in the planning stages, one should also allow for future expansion or modifications if you can not afford to build your dream space right off the bat.

Don't need space for your side gig or business, but need space to pursue your passion? What can be better than having an MMA or CrossFit gym just a few feet from your backdoor? Need a space to restore and maintain vintage vehicles? How about a space for your band to rehearse? A freestanding building is just the ticket.

For hobby enthusiasts, freestanding building projects range from a small garage to an elaborate workshop to support a wide range of interests, such as woodworking, classic car restoration, various collections, or simply for storage of equipment and tools, said Andy Brown, Morton Buildings suburban product line manager. Also popular are man caves and she sheds, which offer a place to get away to relax and unwind, enjoy hobbies, and spend time with friends.

"Our customers have used their Morton buildings for such diverse interests as an art studio, a family game room, a space for music and instruments, doing meditation and yoga, brewing beer and exercising," Brown noted. "Some couples split the space in their hobby building so they each have separate areas for their own interests."

Many owners of boats, RVs, and other recreational vehicles, such as motorcycles and ATVs, he added, want an attractive, well-designed storage facility to protect and enhance the enjoyment of those assets. Many of these vehicle storage facilities also have amenities such as an office, kitchenette, lounge, bathroom, and space for hobbies. 

"Homeowners want a building that will not only support their hobby and recreational needs but is also stylish and can be customized to complement the existing structures on the property with design features such as brick and stone, cupolas and porches," he said.

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