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Fitness

Getting the Winning Edge!

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In our ultra-competitive world of college prep, job insecurity, sales targets, promotions, placement tests, parenting, sport performance, etc., seeking an edge to succeed under pressure is desired by many.

Professional and Olympic athletes are always striving for the edge to win. Many would expect elite athletes to utilize the latest science on performance nutrition, exercise physiology and mental training, and they do. But few are aware of how these top performing athletes use the power of a balanced spine and nervous system to their advantage.

The 2015 British Open golf champion, Zach Johnson along with 2015 Masters Tournament and U.S. Open winner Jordan Spieth, credit chiropractic care with giving them the winning edge. Other well-known champion athletes including Super Bowl champion quarterbacks Tom Brady and Aaron Rogers as well as 6-time Olympic Gold Medalist Usain Bolt “The fastest man in the world”, all give credit to chiropractic care for helping them get and stay in winning form.

In high level sports, the winning edge goes way beyond genetics, which is exciting news for those of us who may not have won the genetic lottery.

The science of Epigenetics recognizes that our DNA is not necessarily our destiny. At most, only 30 percent of our health, longevity and performance is determined by our genetics. More than 70 percent of our destiny is determined by our lifestyle and choices. How we live and take care of our bodies matters more than our genes.

If you have chronic pain, sickness or ill health, this will be an impediment to performance which may keep you from enjoying life and achieving your goals.

Top performers adapt well to stress. How about you? Your ability to handle stress is also dependent on how well your nervous system is functioning. The role of your nervous system is to run all your cells, organs and tissues while it adapts you to your environment. The healthier your body and mind communicate via your nervous system, the better you are able to adapt and perform under stress.

If you want the winning edge, there is no need to reinvent the wheel. Simply adopt the health habits and lifestyle choices of peak performers. Utilizing chiropractic care with your entire family can help give you the winning edge as you live out your ideal 100 Year Lifestyle.

Contributed by Drs. David and Lorraine Melendez

The Bookends of Fitness

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At the start of a brand new year, “fitness” is the buzzword. Every year millions of people begin exercise programs with the goal of getting themselves back into shape. The 100 Year Lifestyle model incorporates an acronym into the buzzword: FitNESS. It stands for Neurology, Nutrition, Endurance, Strength and Structure.

To ensure that your fitness experience is a positive one and that you reach your short and long term goals, you must consider the bookends of fitNESS.

Neurology comes first for a reason. Muscles are attached to bones and controlled by nerves. Your nervous system controls and coordinates all of your conscious and unconscious functions including your muscles, organs and systems. You must have a healthy nervous system for your heart to beat, your lungs to breathe and your balance to be stable. This is why many of the top athletes in the world utilize chiropractic care as the central part of their fitness program.

Nutrition comes next. It is true, you are what you eat. Consuming a diet filled with organic fruits and vegetables, lean proteins, and very low in sugar, white flour, white rice and pasta, should be your lifestyle and not just as a weight-loss crash. This will sustain you not just while getting into shape but as you stay in shape. It’s making your new shape your lifestyle.

Endurance develops through cardiovascular exercise which includes walking, running, bike riding, and ellipticals that will increase your heart rate and strengthen your cardiovascular system. Start slow and steady, be consistent and as time goes on increase the frequency, intensity and duration of your endurance training.

Strength gives you confidence and is necessary if you want to be independent as you age. Whether you use weights or you do strength training through yoga, Pilates or other types of plyometric training, it is important to keep yourself strong as a part of a lifestyle.

Structure is the other bookend when it comes to your 100 Year Lifestyle fitNESS plan. Having a healthy, straight, strong spine is vital to your quality-of-life and fitness in the short and long-term. This is another reason why chiropractors have become the central figure in the healthcare team for millions of people including the U.S. Olympic Team.

Through research and statistics it’s true that you will probably live longer than you ever thought. If you want to get there in style with health and vitality, you must make your lifestyle fitness a priority. Any time of year is the right time to shift to a lifestyle of fitNESS and enjoy the journey on your way to a sensational century.

Spring Sports Injuries

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Spring is here. The issues surrounding head injuries, including concussions, have never been a part of mainstream conversation more than right now. As we begin the Spring sports season, concussions and neck injuries are being reported in the pros and young athletes. Pee-wee and primary age athletic organizations have released new rules limiting contact during practices. Youth Soccer has changed their criteria for heading.

Every athlete and parent is concerned about head injuries. As our kids become faster, stronger and start sports earlier, their chances of sustaining chronic head and neck injuries, and the likely result of long-term brain injury, is dramatically rising.

The hidden tragedy is that every head injury has the potential to also damage the neck. Since the primary focus at the time of a head injury is the head, the neck is often overlooked. There are distinct signs of neck injury that can be found during an examination at the time of injury, as well as days, weeks, months and even years later. Due to the focus and pressure rising on concussions, the rapid forward-backward motion commonly known as whiplash has been swept under the rug, downplayed and often ignored. And yet, the vast majority of head injuries also have the mechanism to cause whiplash injuries.

Whiplash and concussion have serious long-term effects, including depression, memory loss, fatigue, mood swings, headaches and chronic instability. Head and neck injuries also damage sensitive nerves in the region as they exit the spine.

Damage to ligaments can mean continual nerve irritation and interference if proper care is not given. The effects from these injuries can last decades whether or not the person is experiencing pain.

The potential for long-term effects has caused many to run away from activities they love and use to remain physically active. Rather than leave athletics, the Lifestyle Care Continuum of The 100 Year Lifestyle can help you correct and protect spine and nervous system subluxations that can affect the health of muscles, ligaments and vital organs.

Crisis Care provides relief and stability to injured areas of the spine. It is essential that these injuries are given appropriate time to stabilize, as head and neck injuries have a high rate of lingering symptoms.

The Critical Transition phase of care is essential to help minimize the long-term effects of these injuries. Major research centers still only recommend care for a couple of months following an injury, one of the probable causes for continued nerve damage. For people who have sustained previous injuries and those looking to avoid them, the spine and nerve protection afforded by Chiropractic Lifestyle Care contributes to optimum function and support, which can minimize the risk of future injuries.

If you or a loved one has ever sustained even a mild head or neck injury, consider your long term health and get your spine and nervous system checked. The damage done by the injury may not surface for years to come, but your ability to protect your long-term health and well-being begins now.

References:
1.http://nflconcussionlitigation.com/

2.http://www.nytimes.com/2012/06/14/sports/pop-warner-football-limits-contact-in-practices.html

3.http://www.aans.org/Patientpercentsign20Information/Conditionspercentsign20andpercentsign20Treatments/Sports-Relatedpercentsign20Headpercentsign20Injury.aspx

4.http://health.usnews.com/health-news/family-health/brain-and-behavior/articles/2009/01/28/concussions-effects–may-linger-for-decades

5.http://jama.jamanetwork.com/article.aspx?articleid=197667

6.http://windcitypt.com/files/2011/07/Sterling_predictors_of_outcomes_post_WAD.pdf

Summer Sports, Injuries and Prevention

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Summer is here. Many people are getting outdoors and upping the ante on their activity level, trying to get in shape, improve their performance or set a personal best. If this describes you, It’s time to optimize the function of your brain, spine and nervous system and not let injuries get in the way.

When it comes to your brain, the issues surrounding head injuries, including concussions, have never been a part of mainstream conversation more than right now. As we begin the Summer sports season, concussions and neck injuries are being reported in the pros and young athletes. Pee-wee and primary age athletic organizations have released new rules limiting contact during practices. Youth Soccer has changed their criteria for heading.

Every athlete and parent is concerned about head injuries. As our kids become faster, stronger and start sports earlier, their chances of sustaining chronic head and neck injuries, and the likely result of long-term brain injury, is dramatically rising. The hidden tragedy is that every head injury has the potential to also damage the neck. Since the primary focus at the time of a head injury is the head, the neck is often overlooked.

There are distinct signs of neck injury that can be found during an examination at the time of injury, as well as days, weeks, months and even years later. Due to the focus and pressure rising on concussions, the rapid forward-backward motion commonly known as whiplash has been swept under the rug, downplayed and often ignored. And yet, the vast majority of head injuries also have the mechanism to cause whiplash injuries. Whiplash and concussion have serious long-term effects, including depression, memory loss, fatigue, mood swings, headaches and chronic instability. Head and neck injuries also damage sensitive nerves in the region as they exit the spine. Damage to ligaments can mean continual nerve irritation and interference if proper care is not given. The effects from these injuries can last decades whether or not the person is experiencing pain. The potential for long-term effects has caused many to run away from activities they love and use to remain physically active.

Rather than leave athletics, the Lifestyle Care Continuum of The 100 Year Lifestyle can help you correct and protect spine and nervous system subluxations that can affect the health of muscles, ligaments and vital organs. Crisis Care provides relief and stability to injured areas of the spine. It is essential that these injuries are given appropriate time to stabilize, as head and neck injuries have a high rate of lingering symptoms. The Critical Transition phase of care is essential to help minimize the long-term effects of these injuries. Major research centers still only recommend care for a couple of months following an injury, one of the probable causes for continued nerve damage. For people who have sustained previous injuries and those looking to avoid them, the spine and nerve protection afforded by Chiropractic Lifestyle Care contributes to optimum function and support, which can minimize the risk of future injuries.

If you or a loved one has ever sustained even a mild head or neck injury, consider your long term health and get your spine and nervous system checked. A misjudged landing when jumping into a crowded pool, a kick to the side of the head in Soccer, or a missed catch resulting in a baseball to the face might land you on the blooper reel right away but damage done by the injury may not surface for years to come. Your ability to protect your long-term health and well-being begins now.

References:

1.http://nflconcussionlitigation.com/ 2.http://www.nytimes.com/2012/06/14/sports/pop-warner-football-limits-contact-in-practices.html 3.http://www.aans.org/Patientpercentsign20Information/Conditionspercentsign20andpercentsign20Treatments/Sports-Relatedpercentsign20Headpercentsign20Injury.aspx 4.http://health.usnews.com/health-news/family-health/brain-and-behavior/articles/2009/01/28/concussions-effects–may-linger-for-decades 5.http://jama.jamanetwork.com/article.aspx?articleid=197667 6.http://windcitypt.com/files/2011/07/Sterling_predictors_of_outcomes_post_WAD.pdf 2016.

 

Run Faster. Jump Higher. Recover Better

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As the current sports season kicks into full stride, the desire to do everything we can to maximize recovery time and increase performance is greater than ever.

As the intensity of our training activities puts added stress on our bodies, ensuring proper healing and recovery becomes increasingly important. How would you or your loved ones benefit from gaining a competitive edge over the competition this season? Would you like to set a personal record?

If you are already training hard, eating well and keeping well-hydrated, that is great. And you may be overlooking the most important aspect of health that is vital to achieving your goals this season. Having an optimally functioning nervous system is crucial to gaining the competitive edge whether you are out to win the next match or playing a game of one on one with your child.

The most cutting edge neuroscience and research on the brain is finding that stimulation and nutrition to your brain requires a healthy spine. In Brain Research, Yates describes the importance of proper nervous system function on balance, posture and breathing. Yates writes, “In addition to maintaining stable eye and body position during movement, the vestibular system influences cardiovascular and respiratory control; vestibulosympathetic and vestibulorespiratory reflexes may be important in correcting posturally related disturbances”(1995). In other words, proper posture and nervous system function are directly related to balance, eye movements and control over your breathing pathways. What athlete wouldn’t want better hand-eye coordination, balance, and ability to take in oxygen during the high demands of sport? Having a properly functioning nervous system is sure to give you the extra edge on your competition.

How would being able to run faster and jump higher give you a competitive advantage? In 2000, Colloca and Keller published a study in JMPT designed to see how a single chiropractic adjustment could impact the strength of muscles. They found that after a single adjustment, athletes had stronger muscle contractions measured by EMG technology. By maintaining a healthy nervous system through chiropractic care as part of a healthy lifestyle your muscles will be bigger, faster and stronger (JMPT).

One key factor in becoming bigger, stronger and faster is the body’s ability to recover and heal. New research supports that chiropractic adjustments help reduce harmful inflammatory substances without reducing Substance P, a chemical responsible for cell growth and repair. This study is the first of its kind to support that chiropractic adjustments can help reduce harmful inflammation after grueling workouts while simultaneously boosting the immune system to help the body heal quickly (Teodorczyk-Injeyan, Injeyan, Ruegg 2006).

This sports season, make sure you’re performing at the top of your game. Regular chiropractic care as a part of your already healthy lifestyle is sure to help you run faster, jump higher and heal better. Have your nervous system checked today to increase your function and performance.

Keller, T. S., & Colloca, C. J. (2000). Mechanical force spinal manipulation increases trunk muscle strength assessed by electromyography: A comparative clinical trial. Journal of Manipulative and Physiological Therapeutics, 23(9), 585-595. doi:10.1067/mmt.2000.110947

Teodorczyk-Injeyan, J. A., Injeyan, H. S., & Ruegg, R. (2006). Spinal Manipulative Therapy Reduces Inflammatory Cytokines but Not Substance P Production in Normal Subjects. Journal of Manipulative and Physiological Therapeutics, 29(1), 14-21. doi:10.1016/j.jmpt.2005.10.002

Yates, B.J., Siniaia, M. & Miller, A.D. (1995). American Journal of Physiology. Descending pathways necessary for vestibular influences on sympathetic and inspiratory flow. 268, 1381-1385.

Contributed by Daniel Kimbley, DC, BS and Dr. Eric Plasker

The Foundation of Flexibility

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A healthy spine and nervous system is the foundation of flexibility.

For some, just getting to the gym constitutes going past their comfort zone. For many, participating in circus gymnastics has become an accessible and exciting way for them to get physical, build skills and enjoy the excitement of moving the body. Instead of the usual cardio and weight-lifting, most of these gymnastics focus on specific awareness of the body along with the strength to isolate these specific areas in movement.

With the spread of hooping, slack-lining, acro (partner) yoga, aerial silks, hand-balancing and contortion, more and more modern athletes are finding they must remain flexible, as well as strong, in order to stay fit for a lifetime.

Have you ever reached a point in your personal fitness or activity level where you felt hindered due to limited flexibility and a restricted range of motion?

Striving to stretch that extra inch, to keep your shoulders aligned or complete each training set in perfect form, high-performance athletes don’t need the extra obstacle of locked joints, muscles or tendons. Optimizing your flexibility for the long haul requires those pushing their physical limits to keep their senses sharp and their bodies limber: nerves running without interference, longevity-focused care and the correct placement of bones and joints to handle the demands of their bodies.

Stretching can already be a challenging task, but the value of flexibility far outweighs the time required. Chiropractic Lifestyle Care allows your joints and tendons to be aligned correctly, facilitating progress in flexibility. Not only has chiropractic been shown to increase range of motion but ensuring an optimum functioning nervous system helps you to be more aware of your joints’ movement through space, to reduce discomfort and to ensure correct joint and muscle alignment while building that important muscle memory.

“After I got adjusted, I went up to the gym and noticed, ‘Wow! I can stretch further, even before warming up!’ ” exclaimed Jenn Rauscher, a contortionist and aerialist for Root Elements Entertainment. She attributes much of her progress in feats of flexibility to regular adjustments from her chiropractor. The proper alignment of her joints allowed further, and more correct, movement of her body, but it also had an unexpected effect. Ms. Rauscher, like many athletes, recalls becoming increasingly aware of her joints and muscle proprioception through Chiropractic Lifestyle Care. At first, she was pulling and compressing her spine to increase flexibility; and now, “the awareness to align, then lengthen my spine, came from the adjustments.” She used her new awareness to allow more articulate and intentional movement of her body.

Many athletes’ bodies are treated as valuable commodities only when young. However, there are multiple examples of circus performers 85 years young3 continuing to push their talents to the edge. With the odds of you living to 80, 90 and 100 years and beyond are increasing every day, taking care of your spine, joints and nervous system as a priority can help you stretch the number of active, quality years you enjoy.

1. Whittingham, Wayne and Niels Nilsson. “Active Range of Motion in the Cervical Spine Increases After Spinal Manipulation.” Journal of Manipulative and Physiological Therapeutics. 2001; Vol 24, No 9.
2. Millan, Marlo et al. “The Effect of Spinal Manipulative Therapy on Spinal Range of Motion.” Chiropractic & Manual Therapies. 2012; Vol 20, No 23.
3. Poole, Sheila. “85-Year-Old Stays Young Defying Gravity.” The Atlanta-Journal Constitution. 7 June 2016 (visited 7 Sept 2016). (http://www.myajc.com/news/lifestyles/85-year-old-acrobat-stays-young-defying-gravity/nrb6T)