Tag: health

Hit the Snooze Button

on By

Sleep

What Does All This Sleep Mean?

Sleep plays a role in many of our bodies functions, such as our long-term memory, cognitive function, alertness and reaction time, hormone regulation and tissue regeneration to name a few. It also accounts for roughly a third of our lives. Many of us think of going to bed as the end of the day, when in reality it is the start of the following day. To assess whether or not you are getting enough restful sleep ask yourself “do I feel rested when I wake up in the morning or more rested before going to bed?” If you feel less rested in the morning you are likely not getting enough sleep or enough restful sleep and should consider implementing one of the following tips.

Researchers suggests that 7.5 to 9 hours of sleep per night allows the body to appropriately go through the proper sleep cycles for maximum restfulness. The first sleep cycle is known as the non-rapid eye movement. NREM lasts 70 to100 minutes, and accounts for majority of total sleep time. During NREM heart rate and blood pressure begin to drop and allows your heart to relax. During this cycle, motor skills that were learnt the previous day are engrained. Additionally, the body becomes disconnected and is able to achieve a true resting state. During which point, growth hormone (GH) is at its highest. The elevated levels of GH enable tissue maintenance and building soft tissue, immune system support and fat, cholesterol and carbohydrate metabolism. The final sleep cycle is the rapid eye movement (REM) cycle. The REM cycle occurs 4 to 6 times per night and lasts 10-16 minutes. Here, the body is twitchy and the mind races. Heart rate and blood flow to the brain is increased due to the increased brain function. As mentioned previously, this cycle allows absorption of complex thoughts, creativity, and perceptual skills acquisition. As you can see sleep is a complicated procedure that our body and mind must prepare for to allow for restful sleep.

Preparing to fall asleep is just as important as actually sleeping. It’s best to start preparing for bed when the sun goes down and it starts getting dark out. At this time, melatonin production increases. Melatonin is a (natural) hormone produced by the body, which stimulates the urge to fall asleep. Melatonin production can be decreased by blue light. Sources of this light include fluorescent and LED bulbs, and all electronic devices. Because blue lights decrease the production of melatonin it is important to limit the amount of exposure during the time you are preparing for bed; following sunset. Ways of avoiding blue light contact at night include the use of blue light blocking glasses, changing the setting on your phone to night shift or downloading a blue light filter app such as the one from justgetflux.com. Blue light is just one of the many reasons why you may have trouble falling and staying asleep. Here are a few ‘do’s’ and ‘don’ts’ to maximize your sleep.

DO

Get consistent – Creating a routine that promotes you falling asleep each night within a 30-minute window of going to bed and waking up consistently at the same time each morning. Creating consistency allows the body to maximize the production of melatonin, and have it peak at the same time each day. This will ultimately allow the body to maintain a stable circadian rhythm. The circadian rhythm is our bodies 24-hour clock that dictates when we wake up and fall asleep. Think about those times when you naturally wake up in the morning without your alarm. That is your internal clock that has become programmed to that time.

Get active – Vigorous physical activity during the day will help you sleep. Physical activity stresses the nervous system and the body. By doing so, this promotes the body’s desire to rest from the implied stress.

Clear your mind – If you spend hours thinking about all the things you need to get accomplished the next day this one is important. A simple fix for this is to create a to do list. By doing so this you promote a restful state for your mind, and allows your body to relax because you know longer have to worry about forgetting to do something. Or worrying about what all needs to be taken care of because it’s all written down.

Block out your surroundings –  White noise machines are a great way to mask noises and avoid being startled when sleeping. They also can be soothing for individuals, which promotes relaxation for the body. All of which will contribute to a more restful sleep. If you don’t want to splurge on a machine, utilizing a fan is a great alternative.

Optimize your temperature – Prime sleeping temperature is between 65 to 68 degrees. A cool room is in important for restful sleep so that your body can appropriately dissipate heat and get into the rapid eye movement (REM) cycle. Getting enough time in the REM cycle is important because brain function is ramped up, allowing complex thoughts to be absorbed, perceptual skills acquired and creativity to be at work.

Turn your mind off – Reading before going to sleep is a very effective way of turning your mind off and separating yourself from all the events that happened throughout the day. Doing so allows your parasympathetic (rest and digest) system to kick in and aids in maintaining that 30-minute window of falling asleep that was talked about earlier. It is also a great alternative to spending time on social media, which will help reduce your exposure to blue lights prior to bed.

DON’T

Eat a large meal – Eating a large meal prior to bed turns your digestive system on and delays you from falling asleep. When your digestive system is turned on, it shifts your body’s focus from relaxing to processing what you just consumed. Additionally, avoid high volumes of fluids prior to sleep because the urge to urinate mid sleep cycle will inhibit a full night of uninterrupted sleep.

Consume caffeine – The half-life of caffeine is 6 hours, meaning that the increased heart rate, alertness and energy will take 6 hours to lose half of its effect and can prevent some individuals from falling asleep.

Spend time in front of a screen – As previously mentioned, blue light inhibits melatonin production and therefore it’s important to minimize your exposure prior to bed. It’s also important for our brains to slow down and enter a relaxation state as we get ready for bed. Watching TV is stimulating to the mind, so it is a good idea to avoid TV and your electronic devices for an hour before your established bed time.

If you feel you are not getting enough sleep and aren’t feeling rested in the morning consider implementing some of these strategies. However, while you are mastering your bedtime route and increasing your sleep productivity, napping make help to fill those hours you need. It has been shown that napping has a summative effect and can make up for lost sleep from the previous night. A quick power nap, of less than 30 minutes, is best for a ‘recharge of the battery’. If you are wanting to have a longer nap that fits into the sleep cycle, nap for at least an hour and a half. That length of nap includes both the NREM and REM cycle, so you will achieve the benefits of resting both the body and the mind. Keep in mind, it is important to consider the time you nap and whether it will inhibit your ability to fall asleep in the 30-minute window you have set out for bedtime. Naps should not take away from getting a good sleep at night.

If all else fails and you are still struggling, it’s recommended to seek the care of a trained professional.

Resources

Sleep: A Clinical Management Factor. Sleep Sciences and Research

www.howsleepworks.com/types_nonrem.html

http://www.bluelightexposed.com/#what-is-bue-light

The Adjustment

on By

What do chiropractors do, and how can we help you?

Chiropractors are experts of the spine. We go to school for a minimum of 3 years prior to being accepted into chiropractic college. From there, we go through a rigorous doctorate degree that encompasses many of the same core classes as a medical doctor as well as other specialized classes that have to do with the musculoskeletal system and how to adjust and align the spine.

Throughout that doctorate degree, we learn the specifics of how the brain talks with, and controls your body. Such as how your body has an inhibitory reflex when you touch a burning candle. Your body is equipped with an automatic draw reflex that makes you pull your hand away from the flame without consciously withdrawing your hand. We also learn how the individual vertebra move on one and other and how altered movement of those vertebra can cause pain, dysfunction, altered biomechanics and can also lead to an increased rate of joint degeneration.

When we talk about joint dysfunction (subluxation), we look at a joint that is fixated and that does not move independently from its adjacent segment. These fixations can be caused from stress, inflammation, trauma, repetitive movements and poor posture. When we have these subluxations, they can cause increased pain in the area of restriction, refer pain to another area of the body, it can cause increased muscle tension on surrounding muscles. The increase in muscle tension can be a protective mechanism in which the muscle tightness up because the joint feels vulnerable or it can be caused from a malposition of the spinal segment itself.  Altered spine motion can also alter your biomechanics (the way your body moves).

When your body is aligned and each segment is moving within its normal range. Our bodies have balance in the sense that there is no undo stress on any particular muscle or joint. When we develop these misalignments and fixations our bodies start to compensate for the subluxation. In the area of restriction there is likely be a segment of hypermobility above or below to compensate for the restricted segment or you may start to shift your weight to one side of your body more than the other to create a sense of balance.

You see the body is very smart and will do whatever it can to continue to function as normal as possible, but this often comes at the expense of another joint or part of your body. That is where we come in, as chiropractors we correct those areas of restriction and help to get the patient moving and pain free as best we can.

Each joint in out body has receptors that have various functions that provide feedback to the brain. These mechanoreceptors provide feedback on how much stretch is in each muscle surrounding the joint, the position of the joint in space which allows us to maintain balance and be able to move in space with coordination and balance. These receptors also send pain signals when they are irritated such as when there is lack of motion in a segment or the segment is subluxated. When we assess the joint and finds the restriction we are then able to apply a high velocity low amplitude (HVLA) adjustment to the segment in the direction of malposition or fixation to realign and create motion through the joint. The adjustment also sends feedback to the brain through the mechanoreceptors that tell the surrounding muscles to relax and also inhibits the pain receptors. The final outcome of a HVLA adjustment facilitates proper motion of individual segments, relaxation of surrounding musculature, improves biomechanics and ultimately leads to a decrease in pain.

So, if you have a back, there is a good chance that chiropractic care is going to help you.

-Daniel Hounjet, Core Health Intern

 

 

Listen Up!

on By

Auditory Acuity of self.

I’ve been around the health and fitness industry a long time, which means I’m getting old, but it has allowed me to personally commit all the mistakes I see patients come into the clinic with.   For the purposes of this article, let’s call the health, fitness, and food industries the wellness industry. The only constant about the wellness industry is that it’s always changing.  Information evolves, trends come and go, and maybe something we thought was “healthy” turns out to be false.  Your circumstances play a significant role in how you apply the information and methods available, which like the topic itself, is in a constant state of flux.

So how do we navigate this chaos?  Start by understanding that it’s a journey.   Be ready to try various methods of self-care, nutrition, and exercise knowing that you’re going to fail and frustrate yourself with things that have worked so well for others.  You’re not everyone and you have to find what works with for you AND your circumstances with wherever you are in your life at that time.   Don’t give up, keep trying new things, keep learning, keep discovering, and push on.

Now I could write a novel covering each of these industry topics, but I want to focus on exercise for this post and more specifically listening to your body.  I have been SO bad at this the past few years and it has been costly.   Low back pain, rib pain, knee pain, shoulder pain, neck pain, waking up every day with some sort of ache or pain and continuing to mindlessly train and push my body past its limits.   This affects how comfortable I am when I work, when I do recreational activity, and when I’m spending time with my kids.

Why? Unless you’re a professional athlete, isn’t the purpose of exercise and training to better your life outside the gym?  Aren’t we supposed to train to build ourselves up not break ourselves down?   Sure, there are going to be workouts and training sessions that push you to your limits and you’re going to be sore and beat up but that should be the exception, not the rule.   I wouldn’t want to see that go away and I don’t think it has to for you to still maintain an effective fitness routine, improve and push yourself to be a better version of your current self.    Intensity and pushing the limits is a critical part of any successful training program.  However, in my opinion, depending on your circumstances (sleep, stress, nutrition, self-care, age, recovery, etc) we must pick and choose our battles.

All too often I have a patient present after starting a new training program that they’ve been going 100mph at since day 1 and their body finally hits the brakes and things start to deteriorate.   Learning to decipher when your body is telling you to slow down because of mental fatigue vs physical fatigue can be tricky.   But if you’ve gone into training 4 days in a row, maxed out your heart rate every session, lifted as heavy as possible, ran as far and as hard as possible, done zero mobility, had no body work done, ate horribly, slept poorly, then chances are that is your nervous system telling you to take it easy.  The reason this warning is so critical is as the window of fatigue widens, so does the vulnerability for injury.   When it’s broken down it sounds like common sense, but when we are in the heat of the moment surrounded by peers and coaches we tend to push it all aside and go through the motions.

One approach that I’ve really been gravitating towards lately is identifying an intended stimulus prior to working out.  Before beginning I take stock on how I’m feeling and try to match my training stimulus to that.  How recovered do I feel?  Do I have any pain or stiffness? How did I eat this week/weekend? How much did or didn’t I sleep?   If the grading on all those questions are positive, then I may attack that workout with full intensity and really push it.    If I feel like I’m falling short on a few or all those topics, then I’ll scrap what was planned and reprogram for what I can handle.   If the scaling or changes you need to make is going to significantly change the workout in a class setting, then you may need to attend an open gym or workout from home that day.  Don’t put yourself in a situation where you’re going to succumb to peer pressure and put yourself at risk for injury or burnout.  But if you can make a few small modifications and still be in your class or group setting then go for it, you’re not going to be letting anyone down!

Start practicing this week.   Take stock of your overall wellness that day or week and come up with an intended stimulus for your training.  Quality movement is going to be the foundation for longevity and nothing derails a training program faster than injury.   I’m still learning from my mistakes and I’m looking forward to continuing my journey, now with more acuity to what my 33-year-old body is telling me.

 

Yours in Health,

Dr. Crane

Stop Drop & Roll

on By

Self-Talk : What you Tell Yourself Directly Impacts your Health

We read it all of the time, the person you spend the most time with is yourself.  We obviously know this to be true, but if we get deep for a moment, you actually realize you are with yourself EVERY moment of your life.  That is a lot of time together.  In that time you spend with yourself you are likely “talking” to yourself, consciously and sub-consciously.  What you say can have a profound impact your health.

In the past year I have a worked a lot on negative self-talk.  I often found (and still find) myself telling myself something seemingly innocuous as “gosh Amy you sucked at that workout today, you are the slowest runner on the planet” to something more obvious like “wow, you probably do not need a desert today you are looking hefty.”  This kind of nonsense seeps into our brains and takes up unnecessary space.  What we tell ourselves continuously, we unintentionally start to become.  If I tell myself I am the worst runner then I likely begin to avoid running.  If I restrict myself from desert based on some self-imposed critique I begin to deem yummy food as “bad” and will probably propel myself right into a binge in the future.  It is a slippery slope but we have the power to change.

I challenge you to change the narrative.  The next time you want to put yourself down apply the “stop, drop and roll” theory – yes it is that drastic!

  • STOP – ask yourself, would I tell my best friend this? Would I say this to my child, my parent  and would I say it OUT LOUD?  Would I tell ANYONE this, other myself this?  Likely, if you are at this step, the answer is a hard NO.  We can be our own worst enemies and it is time to be more kind to ourselves.  So if you would not say this to someone else, do not say it to yourself.
  • DROP – change the narrative. Drop the negative for a positive…right then and there. Find something kind to tell yourself.  Instead of harping on how slow you are, give yourself a high-five for making to the gym, getting out of bed that morning or heck, congratulate yourself for brushing your teeth.  Just change the narrative.  Instead of calling yourself hefty focus on a characteristic you do like that day.  Wow my hair looks great or I love this outfit or I smiled at that person on my walk.  ANYTHING kind is better.
  • ROLL – roll the things that may not be where we want into real change.  If I am slower than I would like to be how can I improve on that?  If I want to feel better in my skin what steps can I take to get there?  Recognition of want to change can be the catalyst to start the process.

Yes, we all have bad days.  We have days we do not feel on our game for one reason to another but we are doing our best.  We can recognize these “bad days” and give ourselves a nudge towards change.  Happiness is not a constant.  It is a moving target.  If you acknowledge that it is ok to accept things as they are on this day AND remind yourself that you are working towards a better tomorrow, your health goals and lifestyle improvement really are in reach.  Decide where you want to go and pat yourself on the back along the way.  Change takes time and a lifetime of reinforcement, giving yourself the strongest foundation is a great start!

 

-Amy Moser, Nutrition Coach

nutrition@uptowncore.com

The Power of the Present

on By

The Warrior Way

Breathe in.  Breathe out. Right here.  Right now. Begin again and again, all throughout the day

There is a definition of a “warrior” that exists out there in the world which I love and has helped shaped who I am and how I show up in this world.  No, it’s not the Rambo or Atomic Blonde kind of warrior. This definition of a warrior comes from the work of Angeles Arrien – an anthropologist and best-selling author of books such as The Four-Fold Way: Walking the Paths of the Warrior, Teacher, Healer and Visionary.  

Her definition of a warrior is showing up present, physically, emotionally, mentally, and spiritually.  If you are hearing this definition for the first time and are like “Whoa!” – I know the feeling. Or maybe your response is more like “What does this even mean?  Or how do I begin to show up as a warrior in my life?” – well, these were my questions as well.

The Warrior archetype is one of leadership.  We arrive into and harness our leadership skills by staying in our power; by showing up and choosing to be present; by extending honor and respect; and by being responsible and accountable.  It’s also about making compelling invitations.

For me, showing up and choosing to be present wasn’t natural.  Instead, choosing to be aloof or acting intimidating through being narcy or sarcastic.  Being a natural-born leader was also not in the cards. So upon hearing this definition, I knew it would be something I would have to work on constantly and develop and grow into over time.  

So where do we begin?  For me, it starts with my physical body.  If you read more about my story here, you learn how in discovering my body, I discovered my soul.  Engaging in physical connections to the body that we love doing and bring us joy is one part of this equation.  For me, I find these connections to the body through CrossFit, tennis, paddle-boarding and yoga. The other essential ingredient to showing up physically is eating healthy, delicious and nourishing foods.   

In moving my body and fueling it with nourishing foods, I’m able to engage better with my emotional and mental bodies.  There are also practices and tools, such as breathwork and meditation I practice regularly, that aid in my ability to show up fully present.  In doing so, I’m less stressed, in less fear, worry and excitement and I’m not burning up energy foolishly. This benefits me most in my work life and in my relationships.

Last but not least, is being spiritually present.  This is the most intangible of the ways we show up and choose to be present.  For me, I have found direction and connection to being spiritually present by harnessing and developing the power of purpose.  This not only has meaning of the heart, but also a mission of service. It’s the compass in which I direct and align my physical, mental and emotional bodies.

So why live the Warrior way?  It’s about freedom, and the ability to choose and lead from my heart.  It’s about how I make the most of this time I’ve been given to live on this earth.  It’s how I stay emotionally connected and resilient during times when I am being tested the most.  And it’s about how I stay buoyant, focused and attuned to the power of gratitude, especially in a sea of chaos and demands.  

If you are seeking ways to be more of a Warrior in your life, I strongly encourage you to schedule a free assessment here.  In our assessment we will explore what is present and missing in showing up and choosing to be fully present in your life. Possibilities of developing and mastering practices of the Warrior include, but not limited to:

  • Physical Connections to the body that bring joy and that you love
  • Food, Cooking and Nourishment
  • BreathWork
  • Meditation
  • Purpose

I look forward to hearing more about your story, someday soon.

 

-NK

 

Balancing Act

on By

How to stay on track during the busy summer

We hear it all the time. Balance. Everything in moderation. Too much of something is usually never a good thing.  But how? How do we balance work, fun, stress, nutrition, exercise, sleep, etc? Some people are great multi-taskers and doers, others not so much and need to focus on one thing at a time.  In my opinion, simplicity and happiness is the answer. Keep it simple, don’t overthink it, and make sure it brings you happiness.

I don’t know about you, but my summer brings a lot more social activities, weddings, BBQs, patio meet-ups, and sporting events.  These typically involve eating out or meals that I do not prepare, alcohol, more sitting that moving, and great conversations. If this is happening at least a couple times a week it can get overwhelming and cause some anxiety in a lot of people.  I love going to these fun events because they bring me happiness, but sometimes the guilt sets in the day after indulging.

The way I have dismissed the guilt and tackle the busy nature of summer is to make sure I am balancing the things in my life.  I eat nutrient-dense foods every day, drinking plenty of water, getting in daily movement or exercise (variety), prioritize sleep, and take time for me FIRST.  If my life is way too busy or if I am feeling much too overwhelmed or stressed, I have learned to say no. Setting yourself up for the summer chaos by taking care of yourself and your health first is going to make you feel much better about indulging at social outings.  It’s about the balance. Here is an example:

There is a potluck BBQ/bonfire on a Saturday afternoon.  I know I am going to eat there and try a lot of rich foods and also have a few alcoholic beverages.  Here are some tips on how to stay balanced and on track:

  • Eat a nutrient-dense, healthy breakfast. My go-to, well-rounded breakfast: egg/egg white/turkey sausage veggie scramble with a side of fresh fruit or a side of oatmeal topped with berries and some peanut butter.
  • Get in a workout, a hike, bike ride, or a long walk (No, NOT extra exercise because you are indulging later. Just get some movement in!)
  • Drink plenty of water throughout the day (and bring a full water bottle with to the BBQ)
  • Have a lighter lunch with plenty of vegetables, a good protein source, and some healthy fats (Bed of greens topped with fresh veggies, grilled chicken, and avocado with homemade vinaigrette)
  • Make a healthy side dish to bring to the BBQ so you know you will be eating a side of something you prepared at home
  • Have a snack before you go to the BBQ. NEVER go on an empty stomach. That often leads to binging and getting uncomfortably full. Favorite snacks: greek yogurt with chopped nuts or granola, cottage cheese, an apple with cheese, veggies dipped in hummus, a rice cake topped with deli meat and cheese, or a couple hard boiled eggs
  • At the BBQ focus on the social aspect and time with your friends and family
  • Decide how many alcoholic beverages you are going to have at the BBQ (a reasonable amount) and stick to it.  Going overboard with the alcohol can easily lead to going overboard with food as well
  • When you are hungry, dish up a balanced plate with a good protein source, some veggies if available, and try a couple small servings of other sides. Do not overload your plate because you can always have more if you are hungry
  • Do not immediately go up for seconds or to try other foods. Give your body some time to digest and feel how satisfied you really are
  • Enjoy the party. Socialize, play games, relax
  • Be home at a reasonable time to get in your zzz’s

Now it is the day after the BBQ.  Maybe I feel tired or I drank and ate a little bit more that I had planned.  That is OK. Now here is what I DO NOT do the day after some indulging:

  • Lay around and feel guilty for indulging the night before
  • Go exercise for longer than normal to try and burn off the food and alcohol I consumed last night
  • Restrict calories and food because I ate way too much yesterday
  • Eat zero carbs because “carbs are bad and can make you fat”  

*See Coach Dane’s last post about Carbs

  • Go get a really greasy, delicious breakfast, order pizza for dinner, and then eat a pint of ice cream because I already ate a ton and indulged yesterday, so my weekend is already ruined. What’s another day.
  • Lay and sit around all day binge-watching netflix (Hey, sometimes you need that, though)

The next day, carry on like any other day.  It is a new day. Yesterday is behind you. Eat nutrient-dense foods, drink plenty of water, get in a quick workout or go on a walk, read a book, watch some netflix, etc.  Do you see what the difference is between your average day and the day after indulging? Absolutely nothing. It is balance. It may take some time to be compassionate with yourself and kick the guilt out, but it can and will happen.  You can train yourself to have balance with everything in life, not just your nutrition. Stay tuned for future posts on how to balance other things in life.

My challenge to you this summer is to try and find that balance that brings you both happiness and health.  Do the things you enjoy doing and leave the guilt behind. You only have one life to live. If you need some help, our nutrition coaches at Core Health Chiropractic are here for you.  Please contact us at nutrition@uptowncore.com

Be well,

Coach Janna

Carbs: The Good, the Bad and the Ugly

on By

Carbohydrates:  Good or Bad?

“Oh I can’t eat that, it has carbs in it.”   Really?  Is that how people view carbs?  The evil macronutrient you are to avoid at all costs?  Don’t vegetables have a carbohydrate content!?  Sure, excess carbohydrates, which require water for storage, can lead to weight gain.  However, excess of any macronutrient can lead to weight gain!  The basic idea of a diet builds around energy balance.  In the case of a lower carb diet, the restriction typically leads to less energy in.  If coupled with exercise and proper energy out, someone loses weight.  It should be that simple.

But we do need carbs, especially athletes and active people.  Why do we need carbs and what are they good for?

For starters, we all need carbohydrates as energy transfer depends on it.  Our brain and red blood cells also need a continuously available supply of it.  We should get these complex carbs from high fiber sources including vegetables, fruits, legumes, and whole grains.  This leaves us feeling full longer.  Highly processed carbs digest quickly and lead to spikes in blood sugar and typically coming along with high amounts of sodium and preservatives.  (HINT:  Eat real food!)

Now that you know you need carbs, you could be strategic about when you eat them if you want to dive deep in to your nutrition.  Build your carb intake higher around your workout times to help fuel energy!  Carb intake will vary per each athlete.  Many endurance athletes have an ectomorph build.  They are often tall, lean, have trouble putting on mass and they tolerate carbs very well.  A power lifter in a strong man competition may need far less carbs to fuel their body and rely more on protein and fat.  The most important factor of carb intake is not to avoid it, but rather to work with your coach to understand how much you need and where to get useful carbs from.

Move well.  Eat well.  Be Well.

Written by,

Dane Schneider, Pn1

dane@springhillgc.com

Fish out of Water

on By

Hydration and the importance in our everyday lives

Many people may not think about hydration when they think about nutrition.  This is an important topic as the weather has made a drastic change in the last few weeks.  The human body’s make-up is about 50-70% water. Even a small amount of dehydration can result in a decrease in cognitive functions including short-term memory, alertness, and concentration, as well as many other bodily function impairments.  Overhydration, also known as hyponatremia, is more commonly seen in marathon runners and can also cause serious problems, such as encephalopathy. If untreated, encephalopathy can lead to irreversible cognitive impairments or death. Water is critical to life and all of our body’s systems.   Listening to our bodies and finding that balance with hydration is key.

Some of water’s most important functions include body temperature regulation and homeostasis, nutrient absorption, protection of organs and other tissues, headache prevention, and better digestion.  Many things can influence the body’s water volume and total body weight, such as consumption of food and drink; medications and supplements; urine, feces, and sweat excretion; loss of water from breathing; sodium consumption; and other metabolic processes.  Athletes typically have a higher total body water weight compared to non-athletes because of an increase in muscle mass and and increase in metabolic functions. As we age, total body water typically decreases as our muscle mass and metabolic functions decrease. That does not, however, mean that the risk of dehydration decreases.

Why is hydration important for my nutrition and overall health?

  • It assists with nutrient absorption and digestion
  • Water may help relieve symptoms of uncomfortable constipation (along with a nutritious diet)
  • Staying hydrated helps maintain a good blood volume and blood pressure
  • Water helps prevent muscle cramping
  • It helps rid the body of toxins by way of digestion, metabolic processes, and breathing
  • Water helps with skin complexion and clarity
  • Hydration helps keep all mucous membranes lubricated (mouth, nose, eyes)
  • Being hydrated helps keep our heads clear and our brains alert
  • Hydration is a great indicator of our day-to-day health

What should I do to get better hydrated if I do not get enough water?

  • Buy a new, fun water bottle and bring it with you everywhere you go
  • Carry a gallon with you if you have a hard time counting how much water you drink or if you do not have a source to fill it from
  • Drink a big glass right when you wake up and finish it before leaving for your day
  • Drink more water earlier in the day to prevent making up for it at night and having to go to the bathroom in the middle of the night
  • Eat plenty of water-containing vegetables and fruits
  • Drink a glass of water with all meals
  • Get fancy and throw some natural flavor in there occasionally (fresh lemon, strawberries, basil, etc.).  *Limit the added sugars and acids as they can affect your teeth and cavity risk
  • Mark tallies on your water bottle with a dry-erase marker and erase each time you fill it up. Have a goal of how many times you should fill your specific water bottle
  • If you exercise a lot or exercise in higher heat, your hydration needs will be increased, so guzzle a little more water.  Some athletes may benefit from an electrolyte-replacing beverage to help with hydration and replacing lost electrolytes from prolonged exercise

I hope this helps keep your skin clear and hydrated, intestines well-digested, brain alert and focused, muscles hydrated and cramp-free, and your body feeling and moving well!  Find that balance and listen to your body.

-Janna Holmgren, email me : nutrition@uptowncore.com

 

References:

Muth, Natalie. Sports Nutrition for Health Professionals. Philadelphia: F.A. Davis Company, 2015.

Andrews, Ryan. Precision Nutrition: All about dehydration. https://www.precisionnutrition.com/all-about-dehydration

Prehab for Runners

on By

Spring Into Running

By Daniel Hounjet, Intern, Core Health

As the snow melts and weather turns people are eager to get outside and start running.Because of the climate we live in many people either choose not to run in the winter or they run indoor on a treadmill. So, for the most part individuals who start running are not taking the necessary steps to prepare their bodies for the increased strain on the body and to prevent chronic injuries that come with an increased volume of running. The most common overuse and altered mechanics injuries that seem to plague runners include low back pain, shin splints, Iliotibial band (IT) syndrome, patellofemoral pain syndrome (runners knee) and plantar fasciitis.  I will provide you with a few recommendations to help prevent some of these issues.

The snow has melted, the streets are dry, the trees are blooming and you’re ready to get your running on… But wait, what is the first thing you should do before exercising? Warm up?! You’re absolutely right. A quick 5-minute warm up will go a long way in injury prevention. When we talk about warming up, we don’t want to go and do static stretches. Instead we want to increase blood flow to the body by increasing our heartrate and go through similar motions as when we’re running. Here are a few exercises that will help warm up properly.

-Butt kickers

-High knees

-Heel walk/Toe walk

-Lunges

 

Warmup

Each exercise should be done for 20-30 feet, 1-2 times. Once we’ve gone through these exercises it’s a good idea to do 2-3 short sprints to really get your HR up. Now that you’re ready to hit the road be sure that your starting with a distance and pace that is significantly below what you ended the previous season. Our bodies are highly adaptable to stresses placed upon it, so it important for injury prevention to slowly build back up to where you where the previous season. By slowly increasing our duration and intensity we are allowing our bodies to adapt to the stresses placed on our body, from the increased strain on our joint, our tendons and even to regain our oxygen capacity.

Cool Down

Our post run recovery is just as important as our preparation and the run itself. That is why there 3 aspects should be incorporated post run. First off, we want to slowly bring out heart-rate down. It may be difficult to do with our busy lives, but having a proper cool down will prevent blood from pooling in our extremities and the unwanted potential for dizziness and or loss of consciousness. Cooling down will also help flush out the metabolite (lactic acid) build up in your legs. Try walking or even a low intensity dynamic stretch will be great to slowly bring that HR back down. Once you’ve cooled down we want to stretch and or roll (foam roller, lacrosse ball etc.) the area that worked the most during the run; calves, lumbar musculature, hip flexors and gluteus maximus and medius. Here are a few stretches to consider.

-Pigeons stretch

-Lunge stretch

-standing calf stretch

-Hamstring stretch

-Stiff leg good mornings

 

Remember that these stretches and rolling these areas are for preventative measures and may not be the right stretches if you have altered body mechanics or are injured. If you suspect you have altered mechanics, (loss of mobility of a joint, hypermobility/ instability and/or loss of motor control) a good general tip to know, if there is an underlying issue and the pain or stiffness is only on one side of the body there is likely something that isn’t working the way it should. If you think you may have a compensation or would like to be evaluated consider seeking professional advice from a chiropractor or Physical therapist.

Advances in Functional Training Excerpt

 

Refueling

Lastly, we want to ensure we are refueling and replenishing lost nutrients. If you are running long distances with a duration greater than 90 minutes at moderate intensity it’s important to replenish our glycogen stores as they will be depleted after an intense distance run. That being said a balanced refuel is essential, consider 4:2:1 ratio of carbohydrates: protein: fat. We want to consume the carbohydrates to restore glycogen levels (glycogen is the muscles energy source for sustained activity). Protein to repair any damage to the muscle due to the increased intensity and lastly fats, which will slow digestion and allow for less of a blood sugar spike post workout. We also want to replenish any fluid losses. Water and a good electrolyte drink will go a long way in minimizing stiffness and soreness. If you are running for a shorter duration under 90 minutes, you are likely not depleting your glycogen stores. Therefore, rehydration and your regular diet will suffice. Research suggests that it is a myth that we need to consume protein within an hour post exercise, and that a balanced meal prior to activity will carry you through your run and even into your recovery. https://jcdfitness.com/2016/09/should-you-eat-fat-in-your-post-workout-meal/

Macros : Where to start

on By

Tracking Your Macros

Let’s get into the bulk of your diet and talk Macronutrients.  Macros are made up of carbohydrates, proteins, and fat.  This is what makes up your daily caloric intake and provides you with energy not only to tackle your workouts, but also to fuel your basic daily functional needs.  Tracking your macros is an effective way to make sure you are staying on track to achieve your nutrition goals.

To build an appropriate diet, we need to find out what your macronutrient needs are.  Body type, activity level, age, and your goals will all help shape how many of each macro you need.  Different people need different amounts of each macro to help either build muscle and mass, or reduce overall body weight.  Working with your nutrition coach will help dial in these numbers to a tight range you want to achieve each and every day.  The My Fitness Pal App is perfect for entering your daily intake.  Here are a few tips now that you have your macro count and a place to track them;

*Be honest!  Track everything even if its just a few bites off your kids plate or a quick snack you didn’t plan on having.

*Don’t guess.  Measure your food.  Portion sizes are tough to judge just based on looks, and this can lead to a massively inaccurate count.  A digital scale is the best way to measure your food.  They are just $20 at Target!

*Track your food throughout the day.  Its easy to wait until 9pm before entering your meals.  Its too late now when you realize you over ate or under ate all day.

*Share your macro count with your coach.  Giving feedback can help expedite the learning process to figure out YOUR best macro count.

Move well.  Eat well.  Be Well.

Written by,

Dane Schneider, Pn1

dane@springhillgc.com