Ask the doc

Like with any diet, there are always risks, benefits, and concerns about adequate intake of appropriate nutrients to maintain good healthy metabolism. Now let’s talk about some specific definitions of “sugar” and “carbs.” There is a distinction between types of carbohydrates including simple and complex carbohydrates. Simple carbohydrates are what we consider sugars. Some examples of sugars or simple carbohydrates are table sugar, brown sugar, corn syrup, honey, maple syrup, jams, jellies, fruit drinks, soft drinks, and candy, and are found in many processed foods. Complex carbohydrates include foods such as green vegetables, whole grains such as oatmeal and some pastas, starchy vegetables such as potatoes and corn, and beans, lentils, and peas. Complex carbs are generally more nutritious compared to simple carbs because complex carbs contain lots of fiber, vitamins, and minerals. Low-sugar and low-carbohydrate diets have been shown to help with weight loss and have also been shown to reduce the risk of developing type 2 diabetes, heart disease, and some cancers. Caffeine can have some benefits if consumed in safe amounts, which for adults is up to 400 milligrams per day, and it tends to carry more risks when consumed in excess and when consumed in the form of sugary drinks as opposed to coffee or tea. In my opinion, cutting out sugars, simple carbs, and caffeine found in sugary drinks can be beneficial because of the potential weight loss and decreased risks for developing type 2 diabetes, heart disease, and some cancers, which are all very significant concerns in the American population today because of the epidemic of eating high-calorie diets and diets high in processed foods, which contain high amounts of sugars and simple carbohydrates. The main thing to keep in mind with any diet is to make sure you are still getting appropriate nutrients and minerals by eating whole foods that provide your body with necessary protein, fat, and complex carbohydrates, which can be accomplished by eating whole, unprocessed foods such as whole fruits, vegetables, and protein either as lean meats and/or nuts and legumes.

Are compression socks good for your athletic performance?

Compression socks have been useful in certain situations such as helping with leg swelling from a variety of causes, preventing blood clots in the legs, and preventing swelling in the legs after treatment of a blood clot. Benefits of compression sock use in athletes without any of the above medical problems have been less readily identified. There are a few studies out there that suggest compression socks improve athletic performance, but the results from these studies are weak and actually most studies seem to show no difference between wearing compression socks and actual, measured athletic performance. The best studies out there have suggested that wearing compression socks may help with muscle fatigue, may prevent muscle damage and cramping, and may improve recovery times after athletic performance rather than actually improving athletic performance. Therefore, wearing compression socks may be beneficial for preventing some complications related to athletic activity.

I heard that pain relievers like Advil have some concerns. Should I quit taking them even if I’ve had no problems?

Indeed, pain relievers such as Advil (ibuprofen), fall into the category of medications known as NSAIDs or non-steroidal anti-inflammatory drugs, and can have some risks depending on one’s medical history. Because of their main mechanism of action, NSAIDs can potentially cause problems with the gastrointestinal system including indigestion, peptic ulcers, and bleeding; the kidneys including the development of sudden-onset kidney problems; the heart including an increased risk of heart disease and heart attacks; and other potential problems within other body systems. Adverse effects from taking NSAIDs seem to be of more concern as we age because we often have more underlying gastrointestinal, kidney, and heart problems as we age. Also, the long-term use of NSAIDs seems to be associated with more adverse effects than when used only in the short-term. Other examples of NSAIDs include aspirin, Aleve (naproxen), Motrin (ibuprofen), Mobic (meloxicam), and Celebrex (celecoxib). I would suggest that if you’re young and otherwise healthy, are only taking NSAIDs short-term (continuous use for no more than 10-14 days), and have no noticeable side effects, there is no need to stop taking them for the short-term management of pain or fever. However, if you are taking NSAIDs continuously for more than 10-14 days, no matter what your age, it would be a good idea to have a discussion with your doctor about whether or not long-term use of NSAIDs would be safe considering your overall health and risk for complications related to NSAID use.

Is it better for your feet to be barefoot during the summer?

Depending on individual circumstances, going barefoot during the summer may offer differing benefits and risks. I would say in general, in a young, healthy person, there aren’t any particular overbearing benefits or risks to going barefoot. However, good foot care is important as well, and going barefoot can introduce risks for the possibility of foot injury and damage that could lead to sprains, muscle strains, fractures, and infection. In particular, individuals with diabetes are at increased risk of foot damage and infection due to the disease course causing problems with sensation and identification of painful stimuli in the feet. On the other hand, in an otherwise healthy person, going barefoot once in a while may help keep the foot dry, which may decrease the incidence of fungal infections of the foot. In general, I think that it is not necessarily better to go barefoot during the summer because of the overall benefits that proper footwear provides such as protection from foot injury and proper support and stabilization of foot anatomy that may lead to a decreased risk of developing foot problems in the future.