Blog

Ten (plus one) nutrients to look for in your diet

Nutrition along with exercise, hydration and sleep are essential elements for optimal health. Nutrition may be the most important in that without the proper “fuel”, our “engine” will not work. The elements of nutrition are critical to counteract the daily wear and tear our bodies experience. This prepares us for aging. Yes, we are getting older. It was once said that you cannot run away from a poor diet. The health choices you make now will catch up with you later; it all starts with nutrition.

What we eat, regarding both amount and content are important. Our diet is something we can control, so it is important to know what it contains and what we need. In addition to protein, healthy fats and limited sugars, we need vitamins and minerals. But how much do we need, and where do we get them?  The links below will help. Not all foods are created equal; some contain more and some less.

Our body best recognizes and then absorbs nutrients when they are in foods rather then supplements. My advice is to be mindful of the foods you eat to ensure your body’s nutritional needs are met. Supplements, that is pills, may not be as well absorbed and most likely will cost more in the long term. You may feel that you did your part by taking you vitamin or mineral pill, but it may not be absorbed and does not substitute for a well balance diet.

Below is a list of ten (+1) nutrients to look for in your diet. Each is linked to the University of Maryland Complimentary and Alternative Medicine website and explains what they do and foods that they are contained in.

You can find more information about diet and nutrition on previous blogs. Dr. Andrew Weil’s discussion about the Anti-inflammatory diet is where I recommend starting.

Bon Appetit and Good Health

 

10 Reasons to consider prolotherapy

1.      Promotes Natural Healing

2.      Minimal Recovery Time; days to weeks

3.      Usually takes 1 hour or less

4.      Much less complications than surgery or steroids

5.      Less expensive than surgery when factoring deductible and co-pay

6.      Does not require general anesthesia

7.      Minimally invasive. No incision or stitches

8.      Can treat more than 1 area in the same visit (i.e. knee and elbow)

9.      If effective, does not require repeated injections like steroids.

10.   Does not prevent future surgery if needed

Sitting All Day? Well it’s time to move.

Most of us are busy and technology which can make work more efficient. It can also lead us do MORE work. This technology whether it be a phone, tablet, computer or smart watch takes our attention and we usually are sitting still using them. With these advances, most of use have become less “mobile” throughout the day. We may go to the gym and exercise, but for most of our day we are either sitting or standing in place, but not moving.

Below are several articles that explain what happens it we don’t move and innovative ways to change that. So if you have the chance just move, take the stairs, walk or even dance. You body needs to move and you will feel better for it.

10 Things That Happen When You Sit Down All Day

·       Weak Legs and Glutes
·       Weight Gain
·       Tight Hips and a Bad Back
·       Anxiety and Depression
·       Cancer Risk
·       Heart Disease
·       Diabetes Risk
·       Varicose Veins
·       Deep Vein Thrombosis (DVT)
·       Stiff Shoulders and Neck

Sitting Is Killing You, But Standing Isn’t the Answer (And Neither is Exercise) by Fitness in Post

How to Survive Sitting All Day by Nerd Fitness

Strike a Pose. It may help you run faster

I was recently listening to a podcast from the British Journal of Sports Medicine interviewing Dr. Jon Finnoff of the Mayo Clinic Sports Medicine Department discussing chronic exertional compartment syndrome, i.e. leg pain with activity. Dr. Finnoff mentioned modification of running technique, specifically the Pose Method as a treatment.

The Pose Method is a technique developed by Dr. Nicholas Romanov in 1977.  Dr. Romanov, an Olympic coach for the former Soviet Union, discovered that modifications in body position during an activity can improve performance.  The Pose Method has the body “posed” to optimize efficiency.  I became aware of the Pose Method some years ago when I developed chronic exertional leg pain affecting the anterior compartment, i.e. shin.  By modifying my running, utilizing the Pose Method, and transitioning from cushioned heeled shoes to a “minimalist” shoe resolved my symptoms.  This changed my stride from a hard heel strike to a mid-foot or forefoot strike increasing efficiency and decreasing the eccentric demands (work) of my shin muscles.  My symptoms resolved, and I now run pain free.

The Pose Method does require some coaching and understanding of the mechanics of the activity whether it be running, throwing or swimming.  Here is a link discussing the Pose Method which explains in some detail the theory, principle, and training techniques.

Here is Valerie Hunt’s Top 5 Tips for Learning the Pose Method

1.    Start by learning the Pose position.

2.    Practice falling.

3.    Learn to pull your foot properly.

4.    Change support between the Pose positions.

5.    Develop a rapid cadence.

If you are having some pain with your athletic activities such as running, consider the Pose Method.  Find someone who is trained in this method to help.  It is a 12-week program, but in the long-term be the key in decreasing injuries and improving performance.

Here is a of video showing how the Pose Method can improve running efficiency.

When is the Best Time to Exercise?

Exercise has many benefits, and exercising regularly makes all the effort worthwhile. The question is, when is the best time to exercise. This varies from person to person because our schedules and responsibilities may restrict the time to set aside for exercise. There are advantages to morning exercise, afternoon exercise, exercising with a buddy and exercising before meals. But what is the best time for you? Many gyms and fitness clubs such as Gold’s Gym, Workout Anytime and Plant Fitness are open 24 hours a day, making access easier, but is this a good thing? You can also exercise at home. Even the Wall Street Journal is in the act with a video on home exercise tips by Fitness Blender.  The following article may help answer this question. I agree with and recommend it to help guide your exercise schedule. When’s the Best Time to Work Out? By Claudine Morgan on July 4, 2016.

Remember that exercise should be done in moderation and consistently. Modifications or limitations may be needed due to medical conditions such as diabetes or heart disease. It is important to consult your physician prior to starting an exercise program if your being treated for such a medical condition.

Below are some great tips to remember for your exercise routine from webmd.

·       Be Consistent

·       Develop a Routine

·       Set Realistic Goals

·       Use the Buddy System

·       Make Your Plan Fit Your Life

·       Be Happy

·       Watch the Clock

·       Call in the Pros

·       Get Inspired

·       Be Patient

The American Medical Society for Sports Medicine (AMSSM) has some advice for those beginning their exercise program as well. Before You Exercise – Tips for the Beginner Exerciser.

Here, I included an article from the Wall Street Journal, The Peak Time for Everything, Back More in a Day By Matching Tasks To the Body’s Energy; Lung Power at 5 p.m. by Sue Shellenbarger Sept 26, 2012. It may help you schedule your day so you have time to treat yourself and exercise.

Hopefully, these articles can help you have a more efficient, active, healthy and most of all enjoyable day.

Aquatic Physical Therapy

Aquatic Physical Therapy uses the unique properties of water for strengthening, stretching, balance and endurance training. Land based physical therapy uses modalities to relieve pain, stretching muscles and equipment for strengthening.  There are times exercise is best performed in water to place less stress on joints.  This is the essence of Aquatic Physical Therapy.

In addition to reducing stress across arthritic joints, it also increases resistance when moving through the water and the ability to work several body parts at one time.  Below is a list taken from a section on the American Physical Therapy Association’s website on Aquatic Physical Therapy listing some of these benefits.

Function
Aerobic capacity/endurance conditioning
Balance, coordination and agility
Body mechanics and postural stabilization
Flexibility
Gait and locomotion
Relaxation
Muscle strength, power, and endurance

Interventions used in Aquatic Physical Therapy include, but are not limited to, therapeutic exercise, functional training, manual therapy, breathing strategies, electrotherapeutic modalities, physical agents and mechanical modalities using the properties of water and techniques unique to the aquatic environment.

So the next time your physician recommends physical therapy ask if Aquatic Physical Therapy is right for you.

Click here to learn more about Aquatic Physical Therapy

 

Are you in the Zone?

Several years ago, I had the pleasure of hearing Dr. Barry’s Sears, a world-renowned biochemist, speak about omega 3 fatty acids, inflammation and being  in “the Zone”.  His lecture has influenced the way I view diet, the treatment of inflammation, and illnesses such as arthritis and muscle pain.

Dr. Sears identifies specific chemicals in our body that increase and decrease inflammation and developed to an ingenuous way of using these to measure our body’s inflammatory state.

The key chemicals Dr. Sears chose to monitor are fats known as lipids and measure the ratio of Triglycerides (TG) to High Density Lipoprotein (HDL), the ratio of arachidonic acid (AA) to eicosapentaenoic acid (EPA) and the blood level of hemoglobin with glucose attached known as HgbA1c. Together these markers can tell how much inflammation is present in our body as well as monitor our body’s response to diet.

Below is information from Dr. Sears’ website  www.zonediet.com/the-zone-diet/

 

Clinical Marker Ideal Value What It Indicates
TG/HDL ratio
From your diet.
< 1 Level of insulin resistance in the liver.
AA/EPA ratio
From your diet & fish oil.
1.5-3 Level of diet-induced Inflammation in the body.
HbA1c
From your diet & polyphenols.
5% Level of Advanced Glycoslated Endproducts (AGE) tied to your blood glucose

 

AA/EPA Ratio Cellular Inflammation Future Wellness
1.5 to 3.0 Low Excellent
3.1 to 6.0 Moderate Good
6.1 to 15 Elevated Moderate
Greater than 15 High Poor

 

Benefits of being in the Zone include:

·        Losing excess body fat at the fastest possible rate

·        Maintaining wellness for a longer period of time

·        Performing better

·        Thinking faster

·        Slowing down the rate of aging

 

I welcome you to visit Dr. Sears website www.thezonediet.com to learn more and see if you are in the Zone.

Kara Lakatosh Achieves Certification in Schroth Method to Treat Scoliosis

SPORTBLUE Orthopedic and Rehabilitation Services is pleased to announced that Kara Lakatosh, PT, MA, has achieved certification in the Schroth Method to Treat Scoliosis.

The Schroth Method is a three-dimensional exercise approach to elongate the trunk and improve imbalances of the spine. The goal of the Schroth Method is to create awareness of the new posture and alignment through position, repetitions and breathing. Exercises are designed to reduce the flat back and rib prominence and restore alignment of the pelvis. Exercise positions may be modified in order to create the optimal position for the patient.

Lakatosh was certified during an intensive hands-on learning and testing program in Palo Alto, Calif. She is co-founder of SPORTBLUE Orthopedic and Rehabilitation Services with her husband, Donald Lakatosh, M.D. Being able to offer the Schroth Method is personal to the Lakatosh because their daughter, Emma, has scoliosis and has benefited from the method.

“I’ve seen improvement from the Schroth Method in my own daughter,” she said. “To be able to offer this and give hope to families in the Knoxville area is important to us.”

Lakatosh will offer the Schroth Method at SPORTBLUE’s Seymour office, located at 11560 Chapman Highway. 865.577.1914.

Dry Sauna Benefits

Below is an article written by Richard Nilsen in April of last year discussing the health benefits of a Dry Sauna.  His article appeared in LIVESTRONG.COM. I began using a dry sauna on a regular basis and have experienced the benefits. Richard Nilsen’s article says it best. I also included a link to a Harvard Health Publication discussing health benefits of a dry sauna.

Health Benefits of a Dry Sauna

by RICHARD NILSEN  Last Updated: Apr 21, 2016

Overview

Saunas are essentially rooms with exceptionally high heat, designed to promote health in those who use them. The heat may be administered through a wood stove or an infrared heater or even an electric heater. The room is relatively sealed to contain the heat. At around 140 degrees Fahrenheit, temperatures in a dry sauna usually are lower than a steam sauna.

Circulation

The high heat of a dry sauna sends the heart rate higher when you enter the room. This speeds the blood’s circulation through the body. This can help those with poorer circulation by getting the blood out to their arms, hands, legs and feet. According to Harvard Medical School, the pulse rate can increase by 30 percent when you enter a sauna. This means blood flow almost doubles.

Metabolism

A dry sauna will speed up your metabolism. This means your body burns more fat and you can lose weight. However, since most of the weight loss in saunas is due more to sweating and losing water, it is regained by drinking water, which you need to do to keep from dehydrating.

Flexibility

Stiffness may leave some of the joints through use of a dry sauna. Because the body’s flexibility increases in a sauna, as do blood vessels, dry sauna users may feel invigorated. This also means it can relieve sore muscles.

Toxin Release

Since the heat in a dry sauna will cause you to sweat and open your pores, toxins can be drained from the body. However, according to Dr. Lawrence E. Gibson of the Mayo Clinic, there is no evidence of this. He admits, however, there isn’t much research available, particularly on the benefits of infrared saunas.

Relaxation

According to Harvard Medical School, saunas can produce a relaxed feeling for many users. This traditionally has been what saunas have been used for. Part of this is due to the fact that there is little else to do in a dry sauna but sit and enjoy it. To use this time and add to the relaxation effect, meditation is a good activity in the sauna.

Sauna use linked to longer life, fewer fatal heart problems, Harvard Health Publications

Medical Nutrition Therapy (MNT)

What Is Medical Nutrition Therapy (MNT)?

Medical Nutrition Therapy is a treatment based on nutrition that examines an individual’s nutritional status and nutritional needs. It may add or eliminate foods and/or nutrients to improve medical conditions such as diabetes, heart disease or gastrointestinal disorders. This may be accomplished by simply modifying a person’s diet or involving testing for nutritional deficiencies or sensitivities. The goal of Medical Nutrition Therapy (MNT) is to insure your body is getting the right “fuel” to maximize function.

Here are several articles that review Medical Nutrition Therapy:

The Evidence for the Effectiveness of MNT in Diabetes Mgn

Probiotics and Medical Nutrition Therapy

Example of the conditions treated with Medical Nutrition Therapy:

  • Celiac disease
  • Diabetes Mellitus, Type II
  • Overweight/Obesity
  • Crohn’s disease
  • Food allergies
  • Food intolerances
  • Gastroparesis (Slow Stomach Emptying)
  • Gastroesophageal reflux disease (GERD)
  • Inflammatory bowel disease
  • Ulcerative colitis

What to Expect from Medical Nutrition Therapy:

A medical nutrition therapy program will teach you what you eat is just as important as how you eat and how it makes you feel. Your therapy starts with a comprehensive nutrition assessment.

How it works:

A registered dietitian works with each client individually to create a realistic meal plan and determines appropriate lifestyle changes needed for a healthy lifestyle. Medical Nutrition Therapy is tailored to each client’s needs under the direction of the physician. Testing such as a Mediator Release Test (MRT®) or measuring of blood levels of vitamins and minerals may be considered.

Medical Nutrition Therapy is a tool to help you learn how to achieve a healthy lifestyle and feel better doing it.

“Let food be thy medicine and medicine be thy food”
                                                                        Hippocrates