Search site for a topic
Recent Informative Articles
- Foam Rolling 101 February 23, 2021
- Carb Cravings & Overeating: Why It Occurs & How To Control It November 26, 2020
- Full Body Assault on Poor Posture, Sitting, and Desk Work November 16, 2020
- Connecting the Dots: How “Stress” & Inflammation Can Destroy Our Mental Health, Mood & Happiness November 13, 2020
- A Virus vs. Your Immune System: Who Does Worse & Why. November 10, 2020
Health Articles By Topic
Join 507 other subscribers
Tag Archives: musculoskeletal health
Running Essentials (Vol.3)
In continuation with our Running Essentials series, this week’s post will keep it relatively simple. The emphasis here is the need for continuous, maintenance work to clear potential hurdles and road blocks to your goals.
It goes without saying that it is essential to have at your service a competent practitioner you can trust for when the wheels begin to fall off. Unfortunately it happens to all of us at one time or another, especially if you are active.
That’s not what we’re referring to here. We are talking about regular comprehensive sessions when all is well and running smoothly, in order to keep it that way. It is far easier for patient and practitioner to rectify neuromusculoskeletal imbalances calmly in their infancy, rather than frantically and while in pain.
Finding a practitioner who speaks the same language and understands your goals and priorities is integral in this approach. A knowledgable, holistic alley to collaborate with in ensuring you can continue to do what you love to do.
To simply utilize this individual for a more stressful damage control, injury cleanup normally ends up taking more time, money and emotion than if the proper respect and attention was paid to the body from the jump.
We are not simply speaking of rest and passive recovery either (although this is also key). We are talking about active recovery between workouts. If you look at a professional athlete, you have individuals receiving some sort of treatment numerous times per week, if not daily. And while we are not referring to professional athletes here per say, but more of the full time desk jockeys who love to get after it during “play time,” the need for attention remains, one could argue even more so.
You take an individual who spends the majority of their hours in various positions and postures that are quite the opposite of a professional athlete. This prolonged sitting, hunched postures, driving, etc., lends itself to countless imbalances in every single aspect of the neuromusculoskeletal chain. The spotlight then shines on these imbalances when any type of physical activity is attempted, especially as we increase frequency, intensity and duration.
When speaking specifically of running, we are talking about a repetitive pounding; a force transmitted and absorbed by the body that is exponentially larger than when walking. Now throw into that equation a misaligned segment of the spine, pelvis or extremity, a chronically shortened or weakened muscle, a misfiring nervous system. What we have is a recipe for disaster.
The point being is to make the changes in daily lifestyle that can be done, and to routinely work the other potential issues out with that knowledgable practitioner. It may seem like more of a commitment to have a weekly or bi-monthly session, but this pales in comparison to the time, money and stress that goes into the active injury identification, care and rehab.
We take our cars in for routine oil changes. We update our phones, no questions asked. In turn we expect reliable and optimal function. How can we possibly expect anything close to that from our bodies, the most complex machine we will ever possess, when we don’t treat it with the same respect?
Come see us and we’ll do all we can to keep you moving.
Tagged ache, extremity, holistic, muscles, musculoskeletal health, neurological, pain, pelvis, posture, Running, spine, sport injury, training
Do It Yourself Brain Protection
As we know, the brain serves as the master control center for virtually all bodily functions. However, when most think of the brain, the immediate association pertains to things like thinking, learning, “intelligence,” memory, etc. Naturally, when we speak of the increasingly prevalent Alzheimer’s and various forms of dementia, we refer to a loss of memory and a decline in function that all stems in the brain.
Well, what if I told you that there is mounting research backing a “do it yourself” method for potentially preventing and even reversing various aspects of cognitive decline?
What if I told you there is a simple way to actually promote growth in your brain and potentially attenuate the degree of inevitable dementia that is a consequence of our body’s mandatory, lifelong breakdown?
What if this remedy cost you nothing but a little bit of time and effort? (I fear I may have lost some right there.)
Would you be interested?
Would you take it a step further and actually do it?
Well my friends, I’m prepared to disclose this ground breaking technique to you all right here, right now, out of the kindness of my heart. This is a technique that is also one of the top all natural methods to combat other potentially debilitating and life altering conditions such as depression and diabetes.
I’m speaking of a crazy little thing called EXERCISE. That’s right, I said it. My apologies if you were expecting more, but why make it more complicated than it is?
As highlighted in a recent article by Dr. Mercola, the powerfully positive affects of physical activity continue to encompass more and more aspects of our health, and now the brain can be included in that impressive list.
“Recent research reveals that exercise promotes a process now known as neurogenesis, i.e., your brain’s ability to adapt and grow new brain cells, regardless of your age.
The hippocampus, a brain area closely linked to learning and memory, is especially receptive to new neuron growth in response to endurance exercise.
In essence, physical activity produces biochemical changes that strengthen and renew not only your body but also your brain—particularly areas associated with memory and learning.
Non-exercise activity and movement is also critical for optimal health, as explained by Dr. Joan Vernikos. Sitting for extended periods of time is actually an independent risk factor for poor health and premature death. Even if you exercise regularly and are fit, uninterrupted sitting for a great percentage of the time increases your risk of dying prematurely.
Simply standing up, a minimum of 30 times a day is a powerful antidote to long periods of sitting. The good news is that there are virtually unlimited opportunities for movement throughout the day, from doing housework or gardening, to cooking and even just standing up every 10 minutes.
Ideally, you’d want to make exercise a regular part of your life from as early on as possible. But it’s never too late to start. Even seniors who take up a fitness regimen can improve their cognitive function.
IT’S NEVER TOO LATE TO START…
For example, a team at the University of Edinburgh followed more than 600 people, starting at age 70, who kept detailed logs of their daily physical, mental and social habits. Three years later, their brains were imaged for age-related changes, such as brain shrinkage and damage to the white matter, which is considered the “wiring” of your brain’s communication system. Not surprisingly, seniors who engaged in the most physical exercise showed the least amount of brain shrinkage.
Similarly, Kirk Erickson, PhD of the University of Pittsburgh, found that adults aged 60 to 80 walking moderately (just 30 to 45 minutes, three days per week for one year) increased the volume of their hippocampus by two percent. The hippocampus is a region of your brain important for memory.
Ideally, you’ll want to strive for a varied and well-rounded fitness program that incorporates a wide variety of exercises. As a general rule, as soon as an exercise becomes easy to complete, you need to increase the intensity and/or try another exercise to keep challenging your body.
Additionally, as mentioned earlier, more recent research has really turned the spotlight on the importance of non-exercise movement. Truly, the key to health is to remain as active as you can, all day long, but that doesn’t mean you train like an athlete for hours a day. It simply means, whenever you have a chance to move and stretch your body in the course of going about your day—do it!”
As always, this is truly empowering information. However, the potential power can only be unlocked if you take action and apply the information, SO GET MOVING!!!
Exercise is one of the most important pieces to the holistic puzzle that is your health, and one that is universally applicable to some degree or another. Piece it together with proper nutrition and neuro-musculoskeletal health and you are well on your way.
If you have any questions about getting started with any of this, please take me up on my offer to help.
I’m here when you’re ready.
Posted in Health & Wellness
Tagged Alzheimer's, dementia, depression, Diabetes, exercise, learning, memory, musculoskeletal health, nutrition, physical activity