Can weight and strength training increase speed and power in athletes that participate in throwing sports?
Throwing Sports
Top-throwing athletes have amazing arm speed. To succeed in throwing sports athletes need to be able to generate quick explosive power. This means the ability to propel the arm forward with substantial velocity for maximum object delivery like a baseball, javelin, hammer throw, shot put, discus, etc. Combined with sports technique training, throwing strength and power can be increased by training with weights. Here is a three-phase training plan to improve throwing performance.
Full Body
The arm provides only one part of the delivery process.
The legs, core, shoulders, and general flexibility need to work cooperatively to exert maximum thrust and achieve maximum object speed.
The natural ability to throw fast with power is largely determined by an individual’s muscle type, joint structure, and biomechanics. (Alexander E Weber, et al., 2014)
Preparation
Preparation should provide all-around muscle and strength conditioning for early pre-season conditioning.
Athletes will be doing throwing training as well, so fieldwork will need to be able to fit in.
It is recommended not to do weight training prior to throwing practice.
This leads to the start of competition and tournament play.
Frequency
2 to 3 sessions per week
Type
Strength and power – 60% to 70% for one-rep max/1RM
The one-repetition maximum test, known as a one-rep max or 1RM, is used to find out the heaviest weight you can lift once.
When designing a resistance training program, individuals use different percentages of their 1RM, depending on whether they’re lifting to improve muscular strength, endurance, hypertrophy, or power. (Dong-Il Seo, et al., 2012)
Throwing practice and competition are the priorities.
Before competition begins, take a 7- to 10-day break from heavyweight sessions while maintaining throwing workouts.
Weight training during competition should provide maintenance.
Frequency
1 to 2 sessions per week
Type
Power – lighter loads and faster execution than in the preparation stage.
Exercises
3 sets of 10
Rapid movement, 40% to 60% of 1RM.
Squats
Power hang clean and press
Romanian deadlift
Lat pulldown
Incline bench press
Crunches
Rest
Between sets 1 to 2 minutes.
Training Tips
Athletes have individual needs, so a general program like this needs modification based on age, sex, goals, skills, competitions, etc.
A certified strength and conditioning coach or trainer could help develop a fitness plan that can be adjusted as the athlete progresses.
Be sure to warm up prior to weight training and cool down afterward.
Don’t try to train through injuries or try to progress too fast – it is recommended not to throw or do weights when treating or recovering from an injury. (Terrance A Sgroi, John M Zajac. 2018)
Focus on the fundamentals and practice proper form.
Take a few weeks off at the end of the season to recover after hard training and competition.
Body Transformation
References
Weber, A. E., Kontaxis, A., O’Brien, S. J., & Bedi, A. (2014). The biomechanics of throwing: simplified and cogent. Sports medicine and arthroscopy review, 22(2), 72–79. https://doi.org/10.1097/JSA.0000000000000019
American College of Sports Medicine (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and science in sports and exercise, 41(3), 687–708. https://doi.org/10.1249/MSS.0b013e3181915670
Zaras, N., Spengos, K., Methenitis, S., Papadopoulos, C., Karampatsos, G., Georgiadis, G., Stasinaki, A., Manta, P., & Terzis, G. (2013). Effects of Strength vs. Ballistic-Power Training on Throwing Performance. Journal of sports science & medicine, 12(1), 130–137.
Seo, D. I., Kim, E., Fahs, C. A., Rossow, L., Young, K., Ferguson, S. L., Thiebaud, R., Sherk, V. D., Loenneke, J. P., Kim, D., Lee, M. K., Choi, K. H., Bemben, D. A., Bemben, M. G., & So, W. Y. (2012). Reliability of the one-repetition maximum test based on muscle group and gender. Journal of sports science & medicine, 11(2), 221–225.
Sakamoto, A., Kuroda, A., Sinclair, P. J., Naito, H., & Sakuma, K. (2018). The effectiveness of bench press training with or without throws on strength and shot put distance of competitive university athletes. European journal of applied physiology, 118(9), 1821–1830. https://doi.org/10.1007/s00421-018-3917-9
Sgroi, T. A., & Zajac, J. M. (2018). Return to Throwing after Shoulder or Elbow Injury. Current reviews in musculoskeletal medicine, 11(1), 12–18. https://doi.org/10.1007/s12178-018-9454-7
Cisgender has nothing to do with an individual’s sexual orientation. Therefore how do sex and gender differ and where does cisgender fall within the spectrum of gender identities?
Cisgender
Cisgender is a segment of the larger spectrum of gender identities. Also referred to as “cis,” it describes an individual whose gender identity corresponds to the sex they were assigned at birth. Therefore if an individual assigned sex at birth is female and identifies as a girl or a woman they are a cisgender woman.
The term describes how a person sees themselves and helps others communicate more accurately and respectfully.
Although many individuals may identify as cisgender, a cisgender person is not typical nor has qualities or characteristics that inherently differentiate them from a person of other gender identities.
Cisgender women commonly use the pronouns she and her.
A common mistake is using the term cis-gendered.
The proper usage of the term is cisgender.
Sex and Gender Differences
The terms sex and gender are often used interchangeably, however, they are not the same.
Sex is a biological and physiological designation based on an individual’s sex chromosomes and sexual organs.
This includes an individual’s genitals and sex organs.
It also encompasses secondary characteristics – like body size, bone structure, breast size, and facial hair – that are regarded as female or male.
Differences
Gender is a social construct that refers to roles and behaviors that society assigns as being masculine or feminine. The construct infers behaviors that are accepted or appropriate based on how an individual behaves, speaks, dresses, sits, etc.
Gender titles include sir, ma’am, mister, or miss.
Pronouns include him, she, he, and her.
Roles include actress, actor, prince, and princess.
Many of these suggest a power hierarchy of who has it and who does not.
Cisgender women often fall victim to these dynamics.
Sex
Refers to an individual’s chromosomes and the way that their genes are expressed.
Typically described in terms of male and female characteristics or the sex assigned at birth.
Gender
A social construct.
Refers to the social roles, behaviors, and expectations considered and/or deemed appropriate for men and women.
Historically defined as masculine and feminine, however, definitions can change as society changes.
Gender Identities Glossary
Today, gender is viewed as a spectrum where an individual might identify as one gender, more than one gender, or no gender. The definitions are often subtle and can often overlap, co-exist, and/or change. Gender identities include:
Cisgender
An individual whose gender identity matches their assigned sex at birth.
Transgender
An individual whose gender identity does not align with their assigned sex at birth.
Non-binary
An individual who feels their gender identity cannot be defined.
Demigender
An individual who experiences a partial, but not full/complete connection to a particular gender.
Agender
An individual who feels neither male nor female.
Genderqueer
Similar to non-binary but infers refusal of societal expectations.
Gender-neutral
Non-binary similarities but focuses on abandoning gender labels.
Gender fluid
An individual who experiences multiple genders or shifts between genders.
Polygender
An individual who experiences or expresses more than one gender.
Pangender
An individual who identifies with all genders.
Third gender
Third gender is a concept in which individuals are categorized, either by themselves or by society, as neither male nor female, not transitioning.
They are a different gender altogether.
Twin gender
A Native American term describing someone who is male and female or of two spirits simultaneously.
Cis Woman Identity
The terms cis woman or cis female are used to describe individuals who were assigned female at birth and identify as a woman or female. For cisgender woman, this means their gender identity aligns with their primary sex organs and secondary sex traits that include:
Higher pitch voice.
Wider pelvis.
Broadening of hips.
Breast development
It can also involve cisnormativity – a concept that everyone identifies as the gender they were assigned at birth. This could inform how a cis woman is expected to dress and act. An even more extreme concept is gender essentialism – this is the belief that gender differences are rooted purely in biology and cannot be changed. However, even cisnormativity beauty standards can influence the perceptions of transgender women that end up reinforcing gender stereotypes. (Monteiro D, Poulakis M. 2019)
Cisgender Privilege
Cisgender privilege is the concept that individuals who are cisgender receive added benefits compared to individuals who don’t conform to the gender binary norm. This includes cisgender women and men. Privilege happens when a cisgender individual assumes they are the norm and consciously or unconsciously takes action against those who are outside the definition of masculine and feminine. Examples of cisgender privilege include:
Not being denied work and social opportunities because of not fitting into the boy’s or girl’s club.
Not having to have sexual orientation questioned.
Not being denied healthcare due to provider discomfort.
Not fearing that civil rights or legal protections will be taken.
Not worrying about being bullied.
Not having to worry about attracting questioning looks in public.
Not being challenged or questioned about the clothes being worn.
Not being demeaned or mocked because of pronoun use.
Gender identity and sexual orientation are not the same.
A cisgender individual can be heterosexual, homosexual, bisexual, or asexual and so can a transgender individual.
Being cisgender has no correlation to an individual’s sexual orientation.
Chiropractic Care After Accidents and Injuries
References
Clayton, J. A., & Tannenbaum, C. (2016). Reporting Sex, Gender, or Both in Clinical Research? JAMA, 316(18), 1863–1864. https://doi.org/10.1001/jama.2016.16405
Monteiro, Delmira and Poulakis, Mixalis (2019) “Effects of Cisnormative Beauty Standards on Transgender Women’s Perceptions and Expressions of Beauty,” Midwest Social Sciences Journal: Vol. 22: Iss. 1, Article 10. DOI: https://doi.org/10.22543/2766-0796.1009 Available at: https://scholar.valpo.edu/mssj/vol22/iss1/10
Moleiro, C., & Pinto, N. (2015). Sexual orientation and gender identity: review of concepts, controversies and their relation to psychopathology classification systems. Frontiers in Psychology, 6, 1511. https://doi.org/10.3389/fpsyg.2015.01511
While a healthy, sustainable lifestyle for one individual may not be the best option for another, can experts point out signs of a healthy life?
Healthy Life
Being or living a healthy life is a phrase that can be confusing. Researchers examine some major areas of concern with constant imagery like social media’s role in shaping what behaviors people consider important to reach a physical fitness/health goal. These behaviors prioritize physical appearance and are often linked with negative psychological effects and worsening physical health outcomes. (Binder A, et al., 2021) Studies routinely show that someone’s body shape is not a good indicator of how healthy they really are. (Uhlmann LR, et al., 2018)
Living a healthy life is a multi-faceted endeavor that requires maintaining a balance. New research has shown that “adhering to both quality diet and sufficient physical activity is important for optimally reducing the risk of mortality from all causes, CVD and PDAR cancers.” (Ding D, et al., 2022) Individuals do not need to make extreme changes to these areas of their lifestyle. Studies show that making small adjustments, little by little, prepares the individual to develop long-term sustainable habits. (Adhikari P, Gollub E. 2021)
Nutritional Health
Too much salt, sugar, and saturated fat increases the risk of diseases like diabetes, heart disease, and stroke. (National Institutes of Health, 2017) It can be easy to overlook balanced nutrition and it is not all about what should be restricted and avoided. It is about making sure the body gets the proper amount of nutrient-rich foods essential to overall health. Examples include:
Deficiency of nutrients like magnesium, calcium, and vitamins A, C, D, E, and K are with sleep problems. (Ikonte CJ, et al., 2019)
Not acquiring enough protein can lead to slowed metabolism and weight gain. (Pezeshki A, et al., 2016)
Healthy fats are essential to protect against heart disease and can help maintain high energy levels. (Gammone MA, et al., 2018)
Research has found that depression and nutrition are linked.
Incorporating a diet like the Mediterranean has been associated with a reduced risk of depression symptoms. (Oddo VM, et al., 2022)
Physical Activity
Regular physical activity helps with weight management, reduces the risk of chronic diseases, maintains healthy bones and joints, and contributes to positive mental health and mood.
The Centers for Disease Control and Prevention estimates around 60 percent of the population does not get enough daily physical activity. (Surgeon General Report, CDC. 1999)
According to the research, individuals don’t exercise for consistent reasons that include: not having enough time, no access to resources, and being too tired to work out. (Yen Sin Koh, et al., 2022)
Increasing the heart rate for only 12 minutes a day can protect the cardiovascular system. (Matthew Nayor, et al., 2020)
Signs
A few signs that an individual is healthy.
Stable Energy Levels
Having energy throughout the day is a sign you’re getting high-quality sleep.
Energy levels can also offer clues on nutritional intake, particularly of fats, carbohydrates, and proteins. (Yohannes Adama Melaku, et al., 2019)
The right combination of macronutrients can be different for everyone, especially depending on factors like age, job, medical history, and physical activity.
Paying attention to energy levels at different times of the day can help guide fitness and health goals.
One sign that the mind and body are dealing with stress well is the ability to set boundaries.
Setting boundaries shows recognition and priority for their needs.
This could be boundaries for respect of thoughts and ideas, physical space, emotional needs, the time spent on certain things, sex life, and material possessions.
Fresh Breath
The mouth can show what is going on as far as the health of the body.
Poor oral hygiene can lead to a buildup of bacteria that can spread throughout the respiratory and digestive tracts.
Chronic bad breath is a common sign of poor oral health.
Studies suggest that increased bacteria entering the body can lower immune system response and increase the development of general health problems. (NIH. 2018)
Time to Change
Signs that the mind and body are not healthy include:
Always sick or feel as if you’re coming down with something.
The stomach is constantly feeling like it is bloated, backed up, or dealing with acid reflux or indigestion.
The human body, organs, and tissues are complex structures, and the signals they transmit about underlying issues can be subtle which individuals tend to not notice until the little problems become major ones. It’s important to look at life habits and be honest about changes that may need to be implemented to improve health, lessen the risk of chronic health conditions, and improve quality of life.
Multidisciplinary Evaluations and Treatment
References
Binder, A., Noetzel, S., Spielvogel, I., & Matthes, J. (2021). “Context, Please?” The Effects of Appearance- and Health-Frames and Media Context on Body-Related Outcomes. Frontiers in public health, 9, 637354. https://doi.org/10.3389/fpubh.2021.637354
Uhlmann, L. R., Donovan, C. L., Zimmer-Gembeck, M. J., Bell, H. S., & Ramme, R. A. (2018). The fit beauty ideal: A healthy alternative to thinness or a wolf in sheep’s clothing? Body image, 25, 23–30. https://doi.org/10.1016/j.bodyim.2018.01.005
Ding, D., Van Buskirk, J., Nguyen, B., Stamatakis, E., Elbarbary, M., Veronese, N., Clare, P. J., Lee, I. M., Ekelund, U., & Fontana, L. (2022). Physical activity, diet quality and all-cause cardiovascular disease and cancer mortality: a prospective study of 346 627 UK Biobank participants. British Journal of sports medicine, bj sports-2021-105195. Advanced online publication. https://doi.org/10.1136/bjsports-2021-105195
Adhikari, P., & Gollub, E. (2021). Evaluation of the Small Changes, Healthy Habits Pilot Program: Its Influence on Healthy Eating and Physical Activity Behaviors of Adults in Louisiana. European journal of investigation in health, psychology, and education, 11(1), 251–262. https://doi.org/10.3390/ejihpe11010019
How dietary factors influence disease risk. National Institutes of Health (NIH)
Ikonte, C. J., Mun, J. G., Reider, C. A., Grant, R. W., & Mitmesser, S. H. (2019). Micronutrient Inadequacy in Short Sleep: Analysis of the NHANES 2005-2016. Nutrients, 11(10), 2335. https://doi.org/10.3390/nu11102335
Pezeshki, A., Zapata, R. C., Singh, A., Yee, N. J., & Chelikani, P. K. (2016). Low protein diets produce divergent effects on energy balance. Scientific reports, 6, 25145. https://doi.org/10.1038/srep25145
Gammone, M. A., Riccioni, G., Parrinello, G., & D’Orazio, N. (2018). Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport. Nutrients, 11(1), 46. https://doi.org/10.3390/nu11010046
Oddo, V. M., Welke, L., McLeod, A., Pezley, L., Xia, Y., Maki, P., Koenig, M. D., Kominiarek, M. A., Langenecker, S., & Tussing-Humphreys, L. (2022). Adherence to a Mediterranean Diet Is Associated with Lower Depressive Symptoms among U.S. Adults. Nutrients, 14(2), 278. https://doi.org/10.3390/nu14020278
Adults, Surgeon General Report, CDC.
Koh, Y. S., Asharani, P. V., Devi, F., Roystonn, K., Wang, P., Vaingankar, J. A., Abdin, E., Sum, C. F., Lee, E. S., Müller-Riemenschneider, F., Chong, S. A., & Subramaniam, M. (2022). A cross-sectional study on the perceived barriers to physical activity and their associations with domain-specific physical activity and sedentary behavior. BMC public health, 22(1), 1051. https://doi.org/10.1186/s12889-022-13431-2
Saint-Maurice, P. F., Graubard, B. I., Troiano, R. P., Berrigan, D., Galuska, D. A., Fulton, J. E., & Matthews, C. E. (2022). Estimated Number of Deaths Prevented Through Increased Physical Activity Among US Adults. JAMA internal medicine, 182(3), 349–352. https://doi.org/10.1001/jamainternmed.2021.7755
Nayor, M., Shah, R. V., Miller, P. E., Blodgett, J. B., Tanguay, M., Pico, A. R., Murthy, V. L., Malhotra, R., Houstis, N. E., Deik, A., Pierce, K. A., Bullock, K., Dailey, L., Velagaleti, R. S., Moore, S. A., Ho, J. E., Baggish, A. L., Clish, C. B., Larson, M. G., Vasan, R. S., … Lewis, G. D. (2020). Metabolic Architecture of Acute Exercise Response in Middle-Aged Adults in the Community. Circulation, 142(20), 1905–1924. https://doi.org/10.1161/CIRCULATIONAHA.120.050281
Melaku, Y. A., Reynolds, A. C., Gill, T. K., Appleton, S., & Adams, R. (2019). Association between Macronutrient Intake and Excessive Daytime Sleepiness: An Iso-Caloric Substitution Analysis from the North West Adelaide Health Study. Nutrients, 11(10), 2374. https://doi.org/10.3390/nu11102374
Jamieson, J. P., Black, A. E., Pelaia, L. E., Gravelding, H., Gordils, J., & Reis, H. T. (2022). Reappraising stress arousal improves affective, neuroendocrine, and academic performance outcomes in community college classrooms. Journal of experimental psychology. General, 151(1), 197–212. https://doi.org/10.1037/xge0000893
Smelling Sickness, Body Odor May Be A Sign of Disease. NIH, News in Health.https://newsinhealth.nih.gov/2018/09/smelling-sickness
Vernia, F., Di Ruscio, M., Ciccone, A., Viscido, A., Frieri, G., Stefanelli, G., & Latella, G. (2021). Sleep disorders related to nutrition and digestive diseases: a neglected clinical condition. International journal of medical sciences, 18(3), 593–603. https://doi.org/10.7150/ijms.45512
Gender transitioning is the process of affirming and expressing an individual’s internal sense of gender rather than the one assigned at birth. How can learning the aspects of gender and gender transitioning help support the LGBTQ+ community?
Gender Transitioning
Gender transitioning or gender affirmation is a process through which transgender and gender-nonconforming individuals align their internal gender identity with their external gender expression. It can be described as a binary – male or female – but can also be non-binary, meaning an individual is neither exclusively male nor female.
The process can involve aesthetic appearances, changes in social roles, legal recognitions, and/or physical aspects of the body.
Social affirmation – dressing differently or coming out to friends and family.
Legal affirmation – changing name and gender on legal documents.
Medical affirmation – using hormones and/or surgery to change certain physical aspects of their body.
Transgender individuals can pursue some or all of these.
Barriers
Gender transitioning can be obstructed by various barriers that can include:
Cost
Lack of insurance
Lack of family, friends, or partner support.
Discrimination
Stigma
Addressing All Aspects
The process does not have a specific timeline and is not always linear.
Many transgender and gender-nonconforming individuals prefer gender affirmation to gender transitioning because transitioning is often taken to mean the process of medically transforming the body.
An individual does not have to undergo medical treatment to affirm their identity, and some transgender people avoid hormones or gender-affirming surgery.
Transitioning is a holistic process that addresses all aspects of who a person is inwardly and outwardly.
Certain aspects of transitioning may be more important than others, like changing one’s name and gender on their birth certificate.
Reevaluation and revision of gender identity can be continual rather than a step-by-step, one-way process.
Exploring Gender Identity
Gender transitioning often starts in response to gender dysphoria which describes the constant sense of uneasiness that occurs when the gender an individual was assigned at birth does not match how they experience or express their gender internally.
Some individuals have experienced symptoms of gender dysphoria as early as 3 or 4 years of age. (Selin Gülgöz, et al., 2019)
Gender dysphoria can be largely informed by the culture that surrounds the individual, specifically in cultures where strict codes determine what is masculine/male and feminine/female.
Unease Expressed in Different Ways
Dislike of one’s sexual anatomy.
A preference for clothes typically worn by the other gender.
Not wanting to wear clothes typically worn by their own gender.
A preference for cross-gender roles in fantasy play.
A strong preference for engaging in activities that are typically done by the other gender.
Dysphoria
Gender dysphoria can fully emerge during puberty when awareness about how an individual’s body defines them creates internal distress.
Feelings may be amplified when an individual is described as a tomboy, or a sissy, or is criticized and attacked for acting like a girl or acting like a boy.
During puberty, the physical changes can cause long-standing feelings of not fitting in and may evolve into feelings of not fitting in their own body.
This is when individuals can undergo a process referred to as internal transitioning and begin to change how they see themselves.
Gender transitioning/affirmation becomes the next step. Transitioning is not about changing or recreating oneself but about expressing their authentic self and asserting who they are socially, legally, and/or medically.
Social
Social transitioning involves how a person publicly expresses their gender. The transition can include:
Changing pronouns.
Using chosen name.
Coming out to friends, family, coworkers, etc.
Wearing new clothes.
Cutting or styling hair differently.
Changing mannerisms like moving, sitting, etc.
Changing voice.
Binding – strapping the chest to hide breasts.
Wearing breast and hip prosthetics to accentuate feminine curvature.
Packing – wearing a penile prosthesis to create a penile bulge.
Tucking – tucking the penis to conceal a bulge.
Playing certain sports
Pursuing different lines of work.
Participating in activities that might typically be seen as male or female.
Legal
Legal transitioning involves changing legal documents to reflect the individual’s chosen name, gender, and pronouns. This includes governmental and non-government documents that can include:
Birth certificates
Social Security ID
Driver’s license
Passport
Bank records
Medical and dental records
Voter registration
School ID
Provisions allowing for changes can vary by state.
Some states only allow changes if bottom surgery – genital reconstruction is performed.
Others will allow the changes without any form of gender-affirming surgery.
Medical transitioning typically involves hormone therapy to develop some of the male or female sex characteristics. It can also involve surgery to change certain physical aspects combined with hormone therapy.
Hormone therapy assists individuals to physically look more like the gender they identify as.
They can be used on their own and can also be used before gender-affirming surgery.
Hormone therapy takes two forms:
Transgender Men
Testosterone is taken to help deepen the voice, increase muscle mass, promote body and facial hair, and enlarge the clitoris. (M S Irwig, K Childs, A B Hancock. 2017)
Transgender Women
Estrogen is taken as well as testosterone blockers to redistribute body fat, increase breast size, reduce male-pattern baldness, and reduce testicle size. (Vin Tangpricha 1, Martin den Heijer. 2017)
Surgery
Gender affirmation surgery aligns an individual’s physical appearance to their gender identity. Many hospitals provide gender-affirming surgery through a transgender medicine department. Medical procedures include:
Facial surgery – Facial feminization surgery.
Breast augmentation – Increases breast size with implants.
Chest masculinization – Removes contours of breast tissues.
Tracheal shaving – Reduces the Adam’s apple.
Phalloplasty – Construction of a penis.
Orchiectomy – Removal of the testicles.
Scrotoplasty – Construction of a scrotum.
Vaginoplasty – Construction of a vaginal canal.
Vulvoplasty – Construction of the outer female genitalia.
Roadblocks
Transgender individuals are protected from public and private insurance discrimination under federal and state laws, including Medicare and Medicaid. (National Center for Transgender Equality. 2021)
Medicaid programs in nine states do not cover gender-affirming medical treatments, and only Illinois and Maine offer comprehensive standard care recommended by the World Professional Association for Transgender Health/WPATH. (Kaiser Family Foundation. 2022)
Medicare also has no consistent policy regarding the approval of gender-affirming surgery.
Others report family or partner disapproval as the main reason why they discontinue gender affirmation. (Jack L. Turban, et al., 2021)
If you know someone who is transgender or is considering transitioning, learning about gender and gender transitioning and how to be supportive is a great way to be an ally.
Enhancing Your Lifestyle
References
Gülgöz, S., Glazier, J. J., Enright, E. A., Alonso, D. J., Durwood, L. J., Fast, A. A., Lowe, R., Ji, C., Heer, J., Martin, C. L., & Olson, K. R. (2019). Similarity in transgender and cisgender children’s gender development. Proceedings of the National Academy of Sciences of the United States of America, 116(49), 24480–24485. https://doi.org/10.1073/pnas.1909367116
Irwig, M. S., Childs, K., & Hancock, A. B. (2017). Effects of testosterone on the transgender male voice. Andrology, 5(1), 107–112. https://doi.org/10.1111/andr.12278
Tangpricha, V., & den Heijer, M. (2017). Estrogen and anti-androgen therapy for transgender women. The Lancet. Diabetes & endocrinology, 5(4), 291–300. https://doi.org/10.1016/S2213-8587(16)30319-9
National Center for Transgender Equality. Know Your Rights in Health Care.
Kaiser Family Foundation. Update on Medicaid coverage of gender-affirming health services.
Center of Medicare and Medicaid Services. Gender dysphoria and gender reassignment surgery.
Transgender Legal Defense and Education Fund. Health insurance medical policies.
National Center for Transgender Equality and National Gay and Lesbian Task Force. Injustice at Every Turn: A Report of the National Transgender Discrimination Survey.
Turban, J. L., Loo, S. S., Almazan, A. N., & Keuroghlian, A. S. (2021). Factors Leading to “Detransition” Among Transgender and Gender Diverse People in the United States: A Mixed-Methods Analysis. LGBT health, 8(4), 273–280. https://doi.org/10.1089/lgbt.2020.0437
For individuals, does knowing about food condiments nutritional values help with overall health?
Food Condiments
Condiment options go beyond the standard mayonnaise, ketchup, and mustard. Today there are various options to use as toppers, to marinate, tenderize, increase flavor, and add an appeal to the dish. Most condiments don’t provide much nutrition, but some do contain healthy ingredients like herbs, spices, heart-healthy fats, and antioxidants.
Healthy
The food condiments that are made the healthiest are those that are low in calories and unhealthy fat and they are made with less or no processed additives and quality ingredients that provide health benefits.
Pico de Gallo
This is a low-calorie, low-fat, nutrient-dense salsa that can zest up any meal.
It is made with tomatoes, onions, jalapeños, and lime.
Easily make your own to control sodium levels.
Top salads, vegetables, or protein with the salsa to add flavor.
Use as a dip for fresh raw vegetables as a snack.
Mustard
Mustard is a very low-calorie – 5 calories in 1 teaspoon, low-carbohydrate, and fat-free condiment that can increase the flavor of food by adding a sweet, sour, or spicy kick.
Most traditional mustards – yellow and spicy – are made with mustard seed, distilled vinegar, garlic powder, onion powder, salt, spices, and turmeric.
This means that mustard contains little or insignificant calories, fat, protein, and carbohydrate in one serving.
Studies have shown that turmeric can provide health benefits from a compound called curcumin.
Preclinical studies suggest that curcumin can act as an antioxidant and has anti-inflammatory, anticancer, and neuroprotective properties. (Abrahams S, et al., 2019)
Flavored mustards, like honey flavor, can contain added sugars, therefore, it is recommended to read the label before eating.
Balsamic, red or white wine or apple cider vinegar can be used on side dishes, salads, sandwiches, and to marinate.
This condiment ranges from 0 calories to 10 calories per tablespoon and contains no sodium.
Studies have shown that apple cider vinegar can reduce fasting blood sugar in individuals at risk for type 2 diabetes. (Johnston CS, Quagliano S, White S. 2013)
Hot Sauce
Hot sauce is made from red chili peppers.
Top eggs, vegetables, or whole grains with a few dashes.
Studies suggest that adding spice can help satisfy hunger, help curb appetite and possibly speed up metabolism. (Emily Siebert, et al., 2022)
Read labels as sauces can contain added sugars.
Ketchup
Because of its carbohydrate and sugar content, ketchup is a condiment that needs to be portion-controlled, especially for individuals with diabetes who are following a modified nutritional plan.
Although much of the fat is unsaturated/healthy type, it can be hard to portion control this food condiment, which can result in excess calorie intake.
Barbecue Sauce
Barbecue sauce is moderate in calories, around 60 in two tablespoons, but it can contain a large amount of sodium and sugar.
Most brands can contain 10 to 13 grams of sugar/equivalent to 3 teaspoons and 280 to 350 milligrams of sodium.
The recommended serving size is two tablespoons.
Individuals trying to watch calorie and sugar intake are recommended to stick to one serving.
Sour Cream
Sour cream contains 60 calories and 6 grams of fat in two tablespoons.
Regularly consuming saturated fat has been linked with heart disease, high cholesterol, and diabetes.
A healthy substitute for sour cream can be a tablespoon or two of low-fat or non-fat plain Greek yogurt.
Regardless of the healthy or non-healthy food condiments, it is recommended not to drown the food in them and stick to the recommended serving sizes.
Benefits of Healthy Diet and Chiropractic Care
References
Abrahams, S., Haylett, W. L., Johnson, G., Carr, J. A., & Bardien, S. (2019). Antioxidant effects of curcumin in models of neurodegeneration, aging, oxidative and nitrosative stress: A review. Neuroscience, 406, 1–21. https://doi.org/10.1016/j.neuroscience.2019.02.020
Spicy brown mustard. FoodData Central. U.S. Department of Agriculture.
Johnston CS, Quagliano S, White S. Vinegar ingestion at mealtime reduced fasting blood glucose concentrations in healthy adults at risk for type 2 diabetes. J Funct Foods. 2013;5(4):2007-2011. doi:10.1016/j.jff.2013.08.003
Siebert, E., Lee, S. Y., & Prescott, M. P. (2022). Chili pepper preference development and its impact on dietary intake: A narrative review. Frontiers in nutrition, 9, 1039207. https://doi.org/10.3389/fnut.2022.1039207
Ketchup. FoodData Central. U.S. Department of Agriculture.
Caesar dressing. FoodData Central. U.S. Department of Agriculture.
Vinaigrette. FoodData Central. U.S. Department of Agriculture.
Mayonnaise. FoodData Central. U.S. Department of Agriculture.
Sour cream, regular. FoodData Central. U.S. Department of Agriculture.
Gender identity is a wide spectrum. Can learning the language used to describe various gender identities and non-binary pronouns help explain the difference between gender expression and help in inclusivity?
Non-Binary
Non-binary is a term used that describes individuals who do not identify exclusively as male or female. The term addresses various gender identities and expressions that are outside of the traditional gender binary system, which categorizes individuals as either male or female.
Definition
Non-binary individuals are those whose gender identity and/or expression fall outside of the traditional binary categories of a man or woman. (Human Rights Campaign. (n.d.))
Some non-binary individuals identify as a blend of male and female; others identify as a gender different from male or female; some do not identify with any gender.
The term “non-binary” can also be “enby”/phonetic pronunciation of the letters NB for non-binary, although not every non-binary individual uses this term.
Transgender individuals and non-binary individuals are two distinct groups that are related.
There are some transgender/trans individuals who are non-binary, however, most transgender individuals identify as either male or female. (National Center for Transgender Equality. 2023)
To understand the difference, it can help to know the meanings of transgender, cisgender, and nonbinary: (GLAAD. 2023)
Transgender
An individual who identifies with a gender different from the one assigned at birth.
For example, someone assigned male at birth/AMAB, but identifies as a female is a transgender woman.
Cisgender
An individual whose gender identity follows the one they were assigned at birth.
For example, someone assigned female at birth/AFAB and identifies as a woman.
Non-binary
An individual who identifies with a gender outside the traditional binary of male and female.
This can include individuals who identify as genderqueer, agender, or genderfluid and others.
Using Pronouns
Using non-binary pronouns is a way to show respect and validation for an individual’s gender identity. Here are some recommendations on how to use pronouns: (National Center for Transgender Equality. 2023)
Ask for the individual’s pronouns
It’s recommended to avoid assuming an individual’s pronouns based on appearance or stereotype.
If unsure of someone’s pronouns, ask respectfully.
“What pronouns do you use?”
“Can you share your pronouns with me?”
Practice using the pronouns
Once you know an individual’s pronouns, practice using them.
This can be accomplished by using their pronouns when referring to them in conversation, emails, written forms, and/or other types of communication.
If you make a mistake, apologize and make the correction.
Gender-neutral language
If unsure of an individual’s pronouns, or if someone uses gender-neutral pronouns like they/them, use gender-neutral language instead of gendered language.
For example, instead of saying he or she, you can say they or their name.
Continue Learning
Learn as much as possible about identities and pronouns to better understand and support the LGBTQ+ community.
Injury Medical Chiropractic and Functional Medicine Clinic wants to help create a more inclusive and affirming environment for everyone.
Can chiropractic treatment protocols diagnose what’s causing head pressure in individuals, and provide effective treatment?
Head Pressure
Head pressure can have various causes and symptoms that affect different areas depending on whether the cause is a headache, allergies, injury, illness, or disease. The location of the pressure or pain can help a doctor of chiropractic determine the cause.
The underlying factor is usually not life-threatening, but the pressure that has built can be the result of serious conditions like a head injury or brain tumor.
Chiropractic care, which includes a combination of spinal manipulation, active and passive exercises, and massage, is often used for headache management and prevention. (Moore Craig, et al., 2018)
Chiropractic therapy is often sought out for tension and cervicogenic headaches, migraines, and each responds differently to the treatment.
The Head
The head is made up of a complex system of lobes, sinuses/channels, blood vessels, nerves, and ventricles. (Thau L, et al., 2022)
The pressure of these systems is regulated and any disruption to this balance can be noticeable.
Diagnosis can be difficult to figure out what is causing discomfort or head pressure.
Pain, pressure, irritability, and nausea are all symptoms that can occur with headaches. (Rizzoli P, Mullally W. 2017)
Head pressure can also occur only at times when standing up, bending down to pick up an object, or otherwise changing posture in some way that blood pressure is affected.
Chiropractic Treatment
The Injury Medical team will develop a personalized treatment plan to help relieve pressure symptoms through a multidisciplinary approach that can include. (Moore Craig, et al., 2018)
Moore, C., Leaver, A., Sibbritt, D., & Adams, J. (2018). The management of common recurrent headaches by chiropractors: a descriptive analysis of a nationally representative survey. BMC neurology, 18(1), 171. https://doi.org/10.1186/s12883-018-1173-6
Schizodimos, T., Soulountsi, V., Iasonidou, C., & Kapravelos, N. (2020). An overview of the management of intracranial hypertension in the intensive care unit. Journal of Anesthesia, 34(5), 741–757. https://doi.org/10.1007/s00540-020-02795-7
Wall M. (2017). Update on Idiopathic Intracranial Hypertension. Neurologic Clinics, 35(1), 45–57. https://doi.org/10.1016/j.ncl.2016.08.004
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