The adrenal glands are small and sit above the kidneys. The glands help the body burn fat and protein and regulate sugar, blood pressure, and stress response. They create, release, and regulate hormones like cortisol and adrenaline. Conditions like chronic fatigue, brain fog, and burnout cause individuals to be exhausted during the day and unable to fall asleep at night. Symptoms can also include hair loss, weight fluctuation, increased cravings, and difficulty recovering from illness. Nutrition support plays a major role in healing adrenal fatigue.
Nutrition Support
Adrenal fatigue nutrition support is a food-based approach to optimize adrenal gland function. The objective is to increase energy levels naturally, so the body doesn’t burn stored nutrients. Adrenal gland optimization involves learning ways to reduce and manage stress, getting healthy sleep, and making lifestyle adjustments.
Adrenal Fatigue
When stress activates, the adrenal glands release cortisol. Researchers theorize that when the body experiences high levels of chronic stress, the adrenal glands may not be able to produce enough cortisol to maintain healthy function, which can lead to adrenal fatigue.
Adrenal fatigue should not be confused with adrenal insufficiency, a verified medical condition where the adrenal glands cannot produce enough hormones.
Fatigue Symptoms
Symptoms of adrenal fatigue include:
Chronic low energy levels
Difficulty waking up
Difficulty falling asleep
Increased cravings for salt or sugar
Dependence on stimulants like caffeine
Other health conditions could also cause symptoms.
Foods to Avoid
Decreasing foods and drinks high in refined and processed sugar and unhealthy fats are recommended. Some foods to limit include:
It’s also recommended to time meals to help manage blood sugar levels. Skipping meals forces the body to burn stored nutrients that can reduce energy levels. Maintaining breakfast and lunch and regular balanced snacks can help maintain energy levels throughout the day. Maintaining hydration is also important, as dehydration can influence stress levels and cause the adrenal glands to produce cortisol.
Recommended Foods
Doctors and nutritionists recommend balancing nutrient-dense sources of protein, healthy fats, and carbohydrates. Nutrition support foods include:
Lean meats
Fatty fish – Salmon and sardines are great protein sources as they are loaded with healthy omega-3 fatty acids, which can reduce inflammation and promote improved brain health.
Leafy greens – These vegetables contain magnesium, like spinach, kale, and Swiss chard. The body needs magnesium to carry out various functions, which also helps the body relax and manage stress more effectively. When there is trouble falling asleep, it could be a deficiency in this mineral.
Sea salt – Individuals with adrenal fatigue experience electrolyte imbalances. This is caused by a deficiency in the steroid hormone aldosterone. Adding sea salt will help balance electrolytes and minimize symptoms, specifically those related to blood pressure.
Olive oil
Avocado – The body needs a good amount of healthy fat to help the body heal. A low-fat diet is not ideal for dealing with hormonal issues like adrenal fatigue, as the body needs fat and cholesterol to produce hormones. Avocados contain high monounsaturated fats and fiber that help the body detox and digest food more efficiently.
Healing
A nutrition plan addressing adrenal fatigue can increase energy levels, regulate blood pressure, and promote healthier eating habits. Talking with your doctor and a nutritionist is recommended for optimal results, as they can develop a personalized health plan that addresses the following:
Lifestyle adjustments
Healthy sleep schedule
Managing stress
Physical activity
We are here for you at Injury Medical Chiropractic and Functional Wellness Clinic to learn more about adrenal fatigue and how to manage it. Contact us for more information on our services or to schedule an appointment for a consultation.
Adrenal Dysfunction Patterns
References
ABDULLA, Jehan, and B. DJ Torpy. “Chronic Fatigue Syndrome.” Endotext, edited by Kenneth R Feingold et al., MDText.com, Inc., 20 April 2017.
Allen, Loyd V Jr. “Adrenal fatigue.” International journal of pharmaceutical compounding vol. 17,1 (2013): 39-44.
Galland, Leo. “The gut microbiome and the brain.” Journal of medicinal food vol. 17,12 (2014): 1261-72. doi:10.1089/jmf.2014.7000
Dr. Alex Jimenez, D.C., presents how various treatments can help with adrenal insufficiency and can help regulate hormone levels in the body in this 2-part series. Since hormones play a vital role in the body by controlling how the body functions, it is important to know what the trigger is that is causing overlapping issues in the body. In Part 1, we looked at how adrenal insufficiencies affect different hormones and their symptoms. We refer patients to certified providers that include hormone treatments that relieve adrenal insufficiencies affecting the body while ensuring optimal health and wellness for the patient through various therapies. We appreciate each patient by referring them to associated medical providers based on their diagnosis when it’s appropriate to understand better what they are feeling. We understand that education is an excellent and inquisitive way to ask our providers various intricated questions at the patient’s request and knowledge. Dr. Jimenez, D.C., utilizes this information as an educational service. Disclaimer
Treatments For Adrenal Insufficiencies
Dr. Alex Jimenez, D.C., presents: When it comes to adrenal insufficiencies, the body has various symptoms that can cause the person to feel low on energy and pain in different areas. Since hormones are produced in the adrenal glands, they help maintain how vital organs and muscles work to keep the body functional. When various factors affect the body, disrupting the adrenal glands, it can cause hormone production to over or underproduce. To that point, it can correlate to numerous symptoms that cause the body to be dysfunctional. Fortunately, there are various treatments that many people can incorporate into their daily lives to promote hormone regulation.
Now everyone has different ways to lower their stress, which is fine as there are various treatments that a person may like to try, and if they are in a treatment plan that their doctor developed for them, they can find ways to get their health and wellness back. Many individuals sometimes participate in meditation and yoga to practice mindfulness. Now meditation and yoga have amazing benefits in lowering oxidative stress and cortisol levels associated with chronic stress. By looking at how adrenal insufficiencies can cause an increase in insulin, cortisol, and DHEA dysfunction in the HPA axis, many doctors would devise a treatment plan for their patients that can help lower the oxidative stress markers and regulate hormonal production. So if one of the treatments is meditation or yoga, many individuals who practice yoga and meditation will begin to notice how they are feeling after taking a few deep breaths and begin to feel mindful of their surroundings. This causes many people to improve their quality of life associated with decreased cortisol levels.
How Mindfulness Can Lower Stress
Dr. Alex Jimenez, D.C., presents: Another available treatment that can help with adrenal insufficiencies is an 8-week mindfulness treatment that can help lower cortisol levels from escalating in the body to cause more issues than a person is dealing with. Depending on what stage the HPA axis dysfunction is affecting the body, taking the time for yourself can benefit you in the long run. An example would be taking a hike on a nature walk path. The change in the environment can help a person relax and be at ease. This allows the body to let go of unnecessary pent-up stress affecting a person’s mood, functionality, and mental health when a change of scenery can help them relax and recharge. To that point, it allows the HPA axis to relax as well.
Another example of how mindfulness can help treat adrenal insufficiencies associated with hormonal dysfunction is by providing neurofeedback to those with chronic PTSD. Individuals with traumatic experiences have PTSD, which can hinder their ability to function in the world. When they go through a PTSD episode, their bodies will begin to lock up and tense, causing their cortisol levels to rise. To that point, this causes an overlap of symptoms associated with muscle and joint pain. Now how does mindfulness plays its part when it comes to treatment? Well, many doctors specializing in treating PTSD will do an EMDR test. EMDR stands for eye, movement, desensitization, and reprogramming. This allows PTSD patients to have their HPA axis rewired and reduce the neuron signals in their brains and help lower any cortisol levels causing adrenal insufficiencies in their bodies. Incorporating EMDR testing into PTSD patients allows them to find the issue causing the trauma through brain spotting, where the brain replays the traumatic memories and helps rewire the brain to release the trauma out of the body and start the healing process.
Vitamins & Supplements
Dr. Alex Jimenez, D.C., presents: Another technique many individuals can begin if they want to regulate their hormones is by taking supplements and neutraceuticals to help replenish hormonal function and the body. Choosing the right vitamins and supplements is not difficult if you don’t want to consume them in pill form. Many vitamins and supplements can be found in nutritious whole foods with specific nutrients that can improve hormone production and make a person feel full. Some of the vitamins and supplements that can help with hormone balance include:
Magnesium
B vitamins
Probiotics
Vitamin C
Alpha-lipoic acid
Omega-3 Fatty Acid
Vitamin D
These vitamins and supplements can help communicate with the other hormones the body produces and help balance hormonal production. Now, these treatments can help many people with hormonal imbalances in their bodies, and there are times when the process can be tough. Just remember that making these small changes can have a huge effect in the long run regarding your health and wellness. By sticking with the treatment plan that your doctor has come up with you, you will feel better over time and take back your health as well.
Back discomfort sensations and symptoms could indicate pulled-back muscles. Unless you’ve experienced the condition before, determining the cause can be difficult. A pulled-back muscle can start as a sudden, sharp sting when bending, reaching, or twisting. Or it can present gradually, worsening over a few days. It is a common injury, but if left untreated could take several weeks, and in severe cases, a few months, to heal correctly. Injury Medical Chiropractic and Functional Medicine Clinic can help diagnose the problem and develop a customized treatment plan to restore optimal function and health.
Pulled Back Muscles
A pulled muscle describes a strained muscle.
A strain is a muscle or tendon injury that happens when the tissue overstretches or tears.
When a ligament stretches or tears, it’s called a sprain.
Most cases can be managed and treated at home.
But if the symptoms are not improving or make it difficult to move, see a doctor or chiropractor.
Symptoms
Common signs and symptoms of a pulled-back muscle include:
Swelling
Tenderness
Soreness – Sore muscles that feel tight and achy usually indicate a condition that is likely to improve in a few days. More severe soreness could indicate a more significant injury.
Spasms – A sudden convulsive spasm in the muscle can also indicate a pull. This can feel like a sudden tightening that does not release. The muscle can continue to spasm and lead to other symptoms.
Cramping – A muscle can cramp can lead to increased tightness whenever trying to use the muscle.
Pain – Can be characterized as a constant dullness and/or soreness in most situations or, in severe cases, sharp and shooting.
Discomfort when moving around. If pain flares up when trying to move or use the back muscles is usually an indication that something is wrong.
Relief during inactivity and rest. When lying down to rest or taking a temporary break, and the symptoms disappear could also be an indication of a pulled-back muscle or another injury.
Causes
The most common causes are:
A Strained Muscle
This causes some damage to a region of muscle tissue, usually the result of being over-used or torn from another injury.
Sprained Ligaments
Involves damage to the ligaments in a joint, usually those in the spinal vertebrae.
A Herniated Disc
This involves damage to the discs that can leak out, irritating the surrounding tissues and nerves and can cause shifting and misalignment of the spine.
These conditions are distinct, but the symptoms can be similar.
Therapies
It is important to consult a medical professional before treating an injury because symptoms of other injuries, such as disc problems or a broken bone, can resemble strains and sprains. Most treatments will utilize:
Ice and Heat
Ice helps reduce inflammation.
The faster ice can be applied to a pulled-back muscle, the quicker pain and swelling are reduced, and the healing process can begin.
Apply a cold pack for 15-20 minutes as soon as the injury occurs.
Take a 20-minute break between each cold application.
After the first days, alternate cold therapy with heat to increase circulation.
Try a 20-20-20 rule: 20 minutes of an ice pack followed by a 20-minute break, then 20 minutes of heat.
Repeat as necessary, allowing 20 minutes between heat or ice therapy.
Limited Rest
Right after a muscle strain, limiting physical activity levels and avoiding movements are recommended for a short period.
After the initial pain subsides, partial activity levels are recommended to help prevent the muscles from weakening.
Compression
Applying compression bandages or using an active compression system can help reduce swelling and edema and repair damaged tissues faster.
Stretching
Returning to activities, gentle stretching exercises can improve tissue healing by increasing blood circulation to the injured area.
Applying heat to the area before stretching can also help.
Strength Training
Ask a doctor or chiropractor about the right strength exercises for your condition.
Strength training will develop the muscles to prevent future injuries.
Pain Medication
Pain levels are an important indicator during the recovery process.
Pain medications relieve symptoms but do not assist with healing and should only be used short-term to provide relief.
If you need pain medication, consult your physician to determine the appropriate type and dosage for your situation.
Massage
Blood circulation to the injured tissues is increased with massage therapy.
Chiropractic
A chiropractor can diagnose back pain from a muscle or disc injury and develop an individualized treatment plan.
Allen, Laura. “Case Study: The Use of Massage Therapy to Relieve Chronic Low-Back Pain.” International journal of therapeutic massage & bodywork vol. 9,3 27-30. 9 Sep. 2016, doi:10.3822/ijtmb.v9i3.267
Kumar, Saravana et al. “The effectiveness of massage therapy for the treatment of nonspecific low back pain: a systematic review of systematic reviews.” International journal of general medicine vol. 6 733-41. 4 Sep. 2013, doi:10.2147/IJGM.S50243
Dr. Alex Jimenez, D.C., presents how adrenal insufficiencies can affect the hormone levels in the body. Hormones play a vital part in regulating body temperature and help function the vital organs and muscles. This 2-part series will examine how adrenal insufficiencies affect the body and its symptoms. In part 2, we will look at the treatment for adrenal insufficiencies and how many people can incorporate these treatments into their health and wellness. We refer patients to certified providers that include hormone treatments that relieve various issues affecting the body while ensuring optimal health and wellness for the patient. We appreciate each patient by referring them to associated medical providers based on their diagnosis when it’s appropriate to understand better what they are feeling. We understand that education is an excellent and inquisitive way to ask our providers various intricated questions at the patient’s request and knowledge. Dr. Alex Jimenez, D.C., utilizes this information as an educational service. Disclaimer
What Are Adrenal Insufficiencies?
Dr. Alex Jimenez, D.C., presents: Many factors can affect the body, whether eating habits, mental health, or lifestyle habits all play a role in maintaining hormone function in the body. Today, we will apply these common dysfunctional cortisol patterns that patients present when they go in for a daily examination. Most patients often come in and explain to their doctors that they are suffering from adrenal dysfunction because different symptoms are associated with various stages of adrenal dysfunction or HPA dysfunction. Now adrenal dysfunction or hypothalamic pituitary adrenal (HPA) dysfunction is when the adrenal glands are not producing enough hormone to regulate the body. This causes the body to go through different stages of adrenal dysfunction if it is not treated right this way, causing the body to deal with muscle and joint pain that a person hasn’t dealt with throughout their life.
Many doctors and healthcare providers use a systematic approach that can help many people address whether or not they have adrenal dysfunction in their bodies. Today, we will discuss the relationship between female hormones and mood disorders associated with adrenal dysfunction. When it comes to adrenal dysfunction associated with hormones, many people will often get medicated for mental illnesses like bipolar disease or depression when their hormones are imbalanced. When hormonal imbalances begin to affect women in their early fifties due to premenopause, the mental disorder would often worsens and cause many other overlapping issues that can affect their hormones and their bodies.
Adrenal Dysfunction Affect The Body
Dr. Alex Jimenez, D.C., presents: Many women would have healthy diets, take yoga, be involved in spiritual practices, and hang out with their friends; however, when their hormone levels are imbalanced, they are dealing with other issues associated with HPA imbalances or adrenal dysfunction. By looking at the 24-hour corticotropic activity and determining how the circadian rhythm controls it, many doctors can look at the data presented to the patient. The way the data is being presented to the patient on how their hormone levels fluctuate in the body in the morning and how they rise or decrease throughout the entire day until they go to sleep.
With this information, many doctors can diagnose why this individual is having trouble going to sleep, constantly waking up early in the night, or not getting enough rest, making them exhausted throughout the day. So how is adrenal dysfunction associated with 24-hour corticotropic activity? Many factors can cause adrenal dysfunction in the body and affect hormone levels. When the body begins to over or underproduces hormones from the adrenal glands or the thyroids, it can cause cortisol and insulin levels to lose control in the body and cause various issues that result in muscle and joint pain. Sometimes hormonal dysfunction can cause somato-visceral or visceral-somatic pain by affecting the vital organs like the gut and the brain and start to cause issues to the surrounding muscles and joints. When the surrounding muscles and joints are causing pain in the body, they could be causing overlapping issues that can affect a person’s mobility and make them miserable.
How To Diagnose Adrenal Insufficiencies?
Dr. Alex Jimenez, D.C., presents: When doctors diagnose a patient suffering from adrenal dysfunction will begin to look at the patient’s medical history. Many patients will start filling out a long, extensive questionnaire, and doctors will begin to look at the anthropometrics, biomarkers, and clinical indicators found in physical exams. Doctors must obtain the patient’s history to look for the signs and symptoms of HPA dysfunction and adrenal dysfunction to determine the issue affecting the individual. After the examination, doctors would use functional medicine to look at where the dysfunction lies in the body and how the symptoms are connected. The numerous factors causing adrenal dysfunction in the body could be how a person’s eating habits are causing these issues, how much exercise they are incorporating in their daily lives, or how stress impacts them.
Functional medicine provides a holistic approach that considers lifestyle components causing issues in the person’s body. By connecting the dots on what the patient is saying and how these factors are causing adrenal insufficiencies, it is important to get the whole story from the patient to devise a treatment plan catered to the individual. They would appreciate that someone finally understands what they are going through and will begin to restore their health and wellness. By looking for the root causes, triggers, and mediators causing adrenal dysfunction, we can look at the expanded history that the patient is telling us, whether it be their family history, their hobbies, or what they like to do for fun. All these things are important to consider to try and connect the dots of the underlying cause of adrenal insufficiencies in the body affecting a person’s hormone levels.
Adrenal Insufficiencies Affect Cortisol
Dr. Alex Jimenez, D.C., presents: Now, do adrenal insufficiencies correlate with increased DHEA and cortisol hormone levels? Well, DHEA is a hormone that is produced by the adrenal glands naturally. DHEA’s main function is to make other hormones like estrogen and testosterone to regulate the male and female body. Cortisol is a stress hormone that increases the glucose levels in the bloodstream. Cortisol’s main function is to allow the brain to use glucose in the body while repairing the affected muscle tissues. When the body begins to over or underproduces hormones from the adrenal glands, it can raise the cortisol levels to cause resilience to the body, and the HPA axis begins to decrease. When this happens, the body starts to feel sluggish, which can cause you to feel exhausted throughout the entire day, even though you may have gotten a good night’s sleep.
Adrenal Insufficiency Symptoms
Dr. Alex Jimenez, D.C., presents: This is known as adrenal fatigue and can be associated with various symptoms that affect the hormone balance in the body. This can include non-specific symptoms like sleep disturbances, digestive issues, fatigue, and body aches can affect the hormone levels inside the body. This causes many individuals to feel miserable due to feeling low energy. Adrenal fatigue can also be associated with the different stages of HPA axis dysfunction. These can include:
Trauma
Food allergies and sensitivities
Dysbiosis
Changes in the gut microbiota
Toxins
Stress
Insulin resistance
Metabolic syndrome
All these issues can affect a person’s hormone levels and cause elevated cortisol to overlap many factors that cause somato-visceral problems. An example would be someone having gut issues associated with chronic stress who can start to feel pain in their joints from the knees, back, and hips which cause their hormone levels can fluctuate.
The ladder is one of the most utilized tools. Most individuals have a ladder or two in their homes or at work and never consider the dangers. Falling off a ladder can lead to serious injuries like muscle tears, broken bones, damage to the spinal cord, skull fractures, or traumatic brain injury. The objective is to educate homeowners and workers on being more alert, increasing awareness, and reinforcing safety protocols.
Ladder Falls and Injuries
According to the Centers for Disease Control and Prevention, ladder falls account for more than 500,000 injuries and 300 deaths annually. Even professionals with experience in safety can make simple mistakes like carrying too heavy a load or not spotting signs of wearing or a defect that leads to injury.
Causes
Causes can arise from defects or user mistakes. These include:
A Defective Ladder
Old worn-out
Damaged or broken
Loose or cracking rungs
Ladders folding during use
Using the improper type of ladder for the job or task
Incorrect Ladder Use
Carrying dangerous objects or heavy loads
Stretching or reaching too far out
Failing to secure the ladder properly
Recklessness or horseplay
Injuries
Common falls can cause injuries severe enough to require professional medical care. Around one in five falls, on average, cause serious injuries that include.
Muscle sprains and/or tears
Neck and back injuries
Herniated discs
Hip injuries and fractures
Broken bones
Spinal cord injuries
Skull fractures
Traumatic brain injuries
Any of these injuries could cause permanent disabilities or chronic conditions.
Chiropractic Care
A fall can damage joints, muscles, bones, and ligaments without realizing there is a problem or injury. The back and spine are most likely to be affected. When landing flat on your back, the joints that connect the spinal column can slip, causing inflammation and joint swelling. To prevent chronic pain and alleviate acute pain, seeking medical attention and chiropractic care as soon as possible is recommended. After confirming the spine is not fractured or broken, a chiropractor can bring relief and restore mobility and function. Injury Medical Chiropractic and Functional Medicine Clinic are committed to helping individuals rehabilitate and recover from injuries. We develop a personalized plan to maximize the potential of recovering and returning to daily activities as soon as possible.
Safer In Seconds
References
Cabilan, C J et al. “Impact of ladder-related falls on the emergency department and recommendations for ladder safety.” Emergency medicine Australasia: EMA vol. 30,1 (2018): 95-102. doi:10.1111/1742-6723.12854
Hicks, Cameron, et al. “Ladder Use in Older People: Type, Frequency, Tasks, and Predictors of Risk Behaviours.” International journal of environmental research and public health vol. 18,18 9799. 17 Sep. 2021, doi:10.3390/ijerph18189799
“Ladder falls.” Health news (Waltham, Mass.) vol. 4,2 (1998): 7.
Muir, L, and S Kanwar. “Ladder injuries.” Injury vol. 24,7 (1993): 485-7. doi:10.1016/0020-1383(93)90156-z
Partridge, R A et al. “Causes and patterns of injury from ladder falls.” Academic emergency medicine: official journal of the Society for Academic Emergency Medicine vol. 5,1 (1998): 31-4. doi:10.1111/j.1553-2712.1998.tb02571.x
Skiing sports require balance, strength, endurance, and muscle power. It is recommended to start training for ski season about eight to twelve weeks before heading to the slopes. However, any amount of training is better than no training; as long as you stay consistent and focus on exercises that enhance skiing or snowboarding, even a few weeks of fitness training can make a difference. A ski conditioning workout can help you ski better, stay out longer, prevent injuries, and have more fun.
Skiing
Before beginning any training plan, check with your doctor or a certified training professional. The recommended strategy is a cardio and strength workout routine that trains and strengthens the lower-body muscles, including the quads, hamstrings, and glutes. This will improve mobility and balance to help control the skis better and support body parts like the knees, which are more prone to skiing injuries.
General Overview of Training
Increase Muscle Power
Strengthen the quads, glutes, hamstrings, and hips.
Posture and Balance
Train the core and the muscles around the hips, which helps provide stability.
Increase Endurance
Condition the body to handle vigorous conditions.
Increase Cardiovascular Function
Cardiovascular activities include running, biking, or interval training to strengthen the lungs and heart.
Training Schedule
Starting
With skiing, you’ll need a combination of cardio and strength training and enhanced aerobic fitness for the higher altitude.
Individuals are encouraged to start around six to eight weeks before ski season because it takes around that amount of time to experience the benefits.
The muscles need time to recover and repair themselves between sessions.
As aforementioned, you can still exercise even if you have missed the training window.
Pick an enjoyable activity: jogging, biking, and high-intensity interval training/HITT.
The goal should be 30 minutes of cardio activity 2-3 times a week to prepare the heart and lungs for downhill runs.
Recommended workouts for getting into ski shape:
Elliptical trainer – The elliptical trainer is highly recommended for ski training, as it mimics the same upper-body and lower-body movements used in Nordic skiing.
This could be a short session on a treadmill, jumping jacks, or a quick jog.
Guidelines as you progress through the workout:
Inhale during initial exertion, and exhale as you return to the starting position.
Maintain breathing patterns during faster exercises.
Rest at the end of each exercise.
Walking Lunge with Rotation Exercise
This exercise works the glutes, quads, hamstrings, and abdominals and improves core rotation.
Stand with your feet slightly apart.
Step one foot forward into a lunge.
As you step forward, rotate your body to the side in the direction of your lead knee.
Arms should be at chest height, slightly elevated from the sides.
Drive up and through your forward leg to take the next lunge.
Repeat ten times on each side for a total of 20.
Tips and modifications:
If you don’t have enough space, you can stay in one spot and alternate lunging.
Make it easier by keeping the back leg straight.
Make sure that your knees do not go inward.
Stay in a straight line with your foot and hip.
Lateral Ski Jump Exercise
This power exercise prepares for the explosive ski movements and energy bursts needed to control the descent.
Stand with your feet hip-width apart and knees slightly bent, balancing on one leg.
Jump to the side, landing on the other leg.
Think about landing softly with your knee slightly bent.
Jump to the other side, landing softly on the other leg.
Swing the arms sideways across your body like a speed skater.
Repeat 15 on each side.
Tips and modifications:
Make smaller jumps to the side
Move slower
Touch your toe to the ground instead of keeping it off the floor.
Chop Exercise
This exercise will strengthen the core to initiate turns using the core rather than the arms or shoulders and help prevent lower back pain.
Use a resistance band that you can secure slightly above the shoulders.
Stand sideways to where the band is anchored.
Position yourself so that you can reach up evenly with your shoulder to grab the free end of the band with both hands.
Your knees should be slightly bent.
Pull the band down across your body while turning your body.
Think about the trunk doing most of the work for this exercise, not the arms and shoulders.
Keep your arms as straight as you can as you pull the band down
The arms should act as guides, with the obliques and back muscles generating the pulling and rotating power.
Do this 15 times, then repeat facing the other way.
Rest for 90 seconds before moving on to the next exercise.
Tips and modifications:
Adjust the band resistance level by shortening it to increase resistance or lengthening it to ease resistance.
The goal is to feel tired at the end of the reps but not so exhausted that you struggle to finish.
Hip Roll Exercise
This exercise strengthens the muscles of the hips, including the glutes, to help prevent knee pain. There’s a direct relationship between hip strength and knee control. When hip strength is weak, the knees tend to shift inward.
Stand on your left leg.
Lean your body forward at the hips, keeping the back straight.
Lift your right leg back behind you, slightly off the ground.
Rotate or roll your hip away from your standing foot.
Maintain the body in a straight line as you roll your hips back.
Repeat 10-15 times on each side.
Tips and modifications:
If balancing is difficult, hold on to the back of a chair or keep your toes on the ground.
Whether you’re going alpine or Nordic skiing, these are just a few exercises designed to help all types and levels of recreational skiers and snowboarders. Always check with your doctor before starting any exercise routine, and it is recommended to consult a ski instructor or personal trainer for more comprehensive and intense workouts.
Ski Team Workout
References
Laskowski, E R. “Snow skiing.” Physical medicine and rehabilitation clinics of North America vol. 10,1 (1999): 189-211.
Nagle, Kyle B. “Cross-Country Skiing Injuries and Training Methods.” Current sports medicine reports vol. 14,6 (2015): 442-7. doi:10.1249/JSR.0000000000000205
Steadman, J R et al. “Training for Alpine skiing.” Clinical orthopedics and related research,216 (1987): 34-8.
Therell, Terese, et al. “Effects of Core Strength Training on Skiing Economy in Elite Junior Cross-Country Skiers.” Research quarterly for exercise and sport vol. 93,3 (2022): 608-614. doi:10.1080/02701367.2021.1887441
Dr. Alex Jimenez, D.C., presents an insightful overview of how hormonal dysfunction can affect the body, increase cortisol levels, and be associated with PTSD in this 3-part series. This presentation provides important information to many individuals dealing with hormonal dysfunction associated with PTSD. The presentation also offers different treatment options to reduce the effects of hormonal dysfunction and PTSD through functional medicine. Part 1 looks at the overview of hormonal dysfunction. Part 2 will look at how various hormones in the body contribute to body functionality and how overproduction or underproduction can cause drastic effects on a person’s health. We refer patients to certified providers that incorporate various hormone treatments to ensure optimal health and wellness for the patient. We appreciate each patient by referring them to associated medical providers based on their diagnosis when it is appropriate to have a better understanding. We understand that education is an excellent and inquisitive way to ask our providers various intricated questions at the patient’s request and knowledge. Dr. Alex Jimenez, D.C., utilizes this information as an educational service. Disclaimer
A Look Into Hormonal Dysfunction
Dr. Alex Jimenez, D.C., presents: Now, looking into the exciting didactic here, we will discuss something rare but important to understand when looking at these steroid pathways. And this is something called congenital adrenal hyperplasia. Now, congenital adrenal hyperplasia can occur in the body through an inherited enzyme defect or 21 hydroxylases that can cause a severe decrease in the adrenal production of glucocorticoids. When the body is suffering from congenital adrenal hyperplasia, it can cause an increase in ACTH to make more cortisol.
So when the ACTH increases to make more cortisol in the body, it could lead to muscle and joint pain if it is not treated immediately. We also often think cortisol is bad, but you must have some congenital adrenal hyperplasia when you have the 21 hydroxide deficiency. To that point, your body is not making enough glucocorticoids, causing you to have a high level of ACTH. When there is hormone dysfunction from various environmental triggers, it can cause the hormones in the body to overproduce unnecessary hormones. For example, if you have too much progesterone, it can’t go down to the pathway to make cortisol due to those missing enzymes. It can be converted into androstenedione, causing people to become virilized.
What Happens When The Body Doesn’t Create Enough Hormones?
Dr. Alex Jimenez, D.C., presents: So when patients become virilized, they’re not making any cortisol; it is important to do hormonal therapy to decrease the ACTH stimulation to get the hormone levels back to normal When this happens, it diminishes the stress inside the body system to make more androgens. In the female body, however, progesterone has no peripheral conversion of steroids to be produced except during pregnancy. Progesterone comes from the ovaries and doesn’t get to be produced in the adrenal glands. Progesterone is excreted mostly in urine as many different breakdown products tend to be higher than normal due to that 21 hydroxide deficiency.
So now, let’s talk about androgens in premenopausal women. So the major androgens come from the ovary, the DHEA, androstenedione, and testosterone. At the same time, the adrenal cortex produces glucocorticoids, mineralocorticoids, and sex steroids to make some testosterone and about half of the DHEA hormone. The body also has peripheral conversion responsible for DHEA and testosterone production to normalizing hormone levels. This is due to all the different tissues that have these enzymes to make these various hormones in different concentrations. Premenopausal women are most likely to lose more estrogen after removing their ovaries. This causes them to lose DHEA, androstenedione, and testosterone production in their bodies.
PTSD & Hormonal Dysfunction
Dr. Alex Jimenez, D.C., presents: Now testosterone is carried by SHBG just like estrogen, and many factors that change SHBG are important to testosterone and estrogen. Interestingly, testosterone can decrease SHBG in small amounts to allow the body to have free testosterone, which causes a physiological effect. When it comes to testing for testosterone levels, many people don’t release that when their testosterone levels are elevated, it could be due to low SHBG. By measuring total testosterone in the body, many doctors can determine if their patients are producing too much androgen, which is causing excessive hair growth in their bodies, or they may have low SHBG levels due to hypothyroidism associated with obesity or elevated insulin.
Now when it comes to PTSD, how does it correlate to hormonal dysfunction and affect the body? PTSD is a common disorder many individuals suffer from when they have been through a traumatic experience. When traumatic forces begin to affect the individual, it can cause the cortisol levels to rise and cause the body to be in a state of tension. PTSD symptoms can vary for many individuals; thankfully, various therapies can help lower the symptoms while bringing the hormone levels back to normal. Many healthcare professionals will develop a treatment plan that can help reduce the symptoms of PTSD and help hormone levels function in the body properly.
Treatments To Regulate Hormone
Dr. Alex Jimenez, D.C., presents: Stress in the body can affect the musculoskeletal system by causing the muscle to lock up, leading to issues in the hips, legs, shoulders, neck, and back. Various treatments like meditation and yoga can help lower the cortisol levels from fluctuating higher, causing the body to deal with muscle tension that could overlap with joint pain. Another way to reduce stress in the body is by working out with an exercise regime. Exercising or participating in an exercise class can help loosen up the stiff muscles in the body, and keeping a workout routine can exert any pent-up energy to relieve stress. However, treatments to balance out hormones associated with PTSD can only go so far for many individuals. Eating nutritional, whole foods with vitamins and minerals can help regulate hormone production and provide energy to the body. Dark leafy greens, fruits, whole grains, and proteins can not only help with regulating hormone production. Eating these nutritional foods can also lower inflammatory cytokines that are causing more harm to vital organs like the gut.
Conclusion
Incorporating a healthy diet, an exercise routine, and getting treatment can help many individuals dealing with hormonal dysfunction associated with PTSD. Each person is different, and the symptoms overlap with hormonal dysfunction associated with PTSD and vary from person to person. When doctors work with associated medical providers, it allows them to develop a treatment plan catered to the individual and enables them to regulate their hormone production. Once the hormone production in their bodies is regulated, the symptoms causing the person pain will get better slowly but surely. This will allow the individual to continue on their wellness journey.
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