Wellness
Clinic Wellness Team. A key factor to spine or back pain conditions is staying healthy. Overall wellness involves a balanced diet, appropriate exercise, physical activity, restful sleep, and a healthy lifestyle. The term has been applied in many ways. But overall, the definition is as follows.
It is a conscious, self-directed, and evolving process of achieving full potential. It is multidimensional, bringing together lifestyles both mental/spiritual and the environment in which one lives. It is positive and affirms that what we do is, in fact, correct.
It is an active process where people become aware and make choices towards a more successful lifestyle. This includes how a person contributes to their environment/community. They aim to build healthier living spaces and social networks. It helps in creating a person’s belief systems, values, and a positive world perspective.
Along with this comes the benefits of regular exercise, a healthy diet, personal self-care, and knowing when to seek medical attention. Dr. Jimenez’s message is to work towards being fit, being healthy, and staying aware of our collection of articles, blogs, and videos.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Diets, Fitness
The idea that diet could have a role to play in preventing the signs of asthma is starting to gain ground, with studies highlighting certain deficiencies in patients or warning against the consumption of certain foods. On World Asthma Day, May 2, Relaxnews spoke to Dr. Bertrand Delaisi, a pediatric pulmonologist at Clinique Marcel Sembat in Boulogne-Billancourt, France, for an overview of what’s currently known on the subject.
The prevalence of asthma has increased considerably in recent decades, in parallel with changes in lifestyles and dietary habits, tending towards diets rich in carbohydrates and fat, and low in fiber.
As well as pollutants, allergens, passive smoking and air pollution, allergy specialists are increasingly interested in how diet can promote or modify the development of asthma on a physiopathological level.
Eating ham, cured sausage or smoked meats at least four times a week could aggravate the symptoms of asthma over time, concludes a study carried out by researchers at Inserm, the French National Institute of Health and Medical Research, published in January in the medical journal Thorax.
On the contrary, consuming fiber may influence the gut flora and could reduce inflammation in the bronchial tubes. A diet rich in fruit and vegetables and vitamin C — and especially vitamin D (calf’s liver, soy, egg yolks) — could, therefore, help limit the risks of asthma, according to Dr. Bertrand Delaisi, a pediatric pulmonologist at Clinique Marcel Sembat in Boulogne-Billancourt, France.
The same goes for omega-3 fatty acids, present in oily fish and other foods (walnuts, canola oil), which can relieve inflammation, including in the respiratory airways. People whose diets are rich in omega-3 have a lower risk of suffering from asthma than those whose intake is limited. They could also be beneficial to people who already suffer from the condition.
Foods containing quercetin could reduce the frequency of asthma attacks, as this antioxidant flavonoid is an anti-inflammatory. Studies carried out in vitro found that quercetin inhibited the liberation of inflammatory substances by mast cells, which play a role in allergic reactions, mirroring certain anti-asthma medications. This antioxidant is found in onions, mustard oil, tea and apples.
An estimated 300 million people worldwide suffer from asthma.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Fitness, Health, Wellness
Make the most of your rest days
Help your body recover with these self-care strategies from pros.
Eat well and hydrate: “You should be feeding your body nutrient-dense foods, like lean proteins and veggies,” says Rosante. “And be sure to drink plenty of water.”
Use a foam roller: “Imagine knots on a rubber band�trigger points are like that, and exercising can inflame them,” notes Rosante. “Rolling out breaks them up so you cna move better.”
Walk around: “Long walks help increase blood flow to the muscles,” explains Rosante, “bringing oxygen to fix damaged tissue.”
Don’t binge on junk food: “A rest day is not a cheat day,” notes Holder.
Don’t stay up all night: “Sleep is key for your body to recover, repair�muscles, and reset the brain,” says Holder. “Not getting enough can increase food cravings and push your body into chronic stress mode, making it harder to meet your goals.”
Don’t train�duh!: Sounds simple, but it can be challenging. Proper rest optimizes the body for future workouts. And don’t worry: “No gains will be lost in one or even two days,” adds Jon-Erik Kawamoto, founder of JK Conditioning in Newfoundland, Canada. To put it another way: Namaste…in bed.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Fitness, Health, Wellness
When the going gets tough, yoga. That’s our mantra this spring—and this flow is proof that deep breaths and a little movement can work wonders on your energy levels. It’s led by Tiffany Cruikshank, founder of Yoga Medicine and an expert in the restorative power of yoga. The sequence is meant to wake you up, and help you find your center; so you finish your practice calmer than before, but also invigorated. The routine will also help you feel more connected to your body, as you challenge your muscles and build stamina.
While yoga doesn’t raise your heart rate quite like high-intensity interval training, or HIIT, it does come with its own set of stellar health benefits. Regular yoga sessions can help to reduce migraines, improve sleep quality, and even boost your sex life, thanks to poses that strengthen the pelvic floor muscles (and in turn make your orgasms bigger and better).
RELATED: 3 Yoga Poses to Relieve Stress and Anxiety
Of course yoga has the power to change your body for the better too. The ancient practice can lead to longer, leaner muscles, since it stretches your limbs while building strength simultaneously.
Want to get it on the action? Watch the video to follow along as Cruikshank guides you through a yoga flow that will recharge your batteries stat. It’s perfect for vinyasa novices as well as longtime yogis. Whether you do this routine first thing in the morning, or right in the middle of your afternoon slump, it will leave you feeling healthier and happier, guaranteed. And if you just can’t get enough of Tiffany, visit YogaGlo for more of her classes.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Fitness, Health, Wellness
This article originally appeared on DailyBurn.com.
Resistance training and cardio exercise can indeed co-exist. In fact, blending them together creates the ideal time-saving gym session. All you have to do is make a few intensity-amplifying tweaks to your existing strength workout and it can drive up your heart rate, burn more calories and improve your cardiovascular health, says New York City-based trainer Laura Miranda, DPT, CSCS, exercise physiologist. Get started on getting more from your workout by following these six strategies that marry weights and cardio. You just might find you’re having more fun, too.
RELATED: 6 Killer Cardio Workouts That Don’t Involve Running
6 Tips for Turning Up the Cardio on Your Strength Workout
1. Vary your rest.
The first way to spike your heart rate while strength training: Perform each move back to back with as little rest as possible — that is, while still maintaining good form. Miranda prefers a ladder approach to accomplish this goal. After the first round of resistance exercises, rest for 20 seconds. On the second set, rest for 15 seconds; and the third, pause for a 10-second break. As your body gets less and less time to recover, it taxes your aerobic system, she explains. Keep in mind, because you can’t lift at max weight with this many sets, it’s a good goal for fat loss, rather than strictly strength gains.
RELATED: 12 Brilliant Meal Prep Ideas to Save Time
2. Hold weights in both hands.
Rather than putting all your effort into single-arm movements for exercises like curls, rows or extensions, pick up two dumbbells or kettlebells. Then, go to town. Doing upper-body bilateral movements — like bicep curls with both hands moving at the same time — increases your heart rate more than when focusing on one arm at a time, according to a 2017 study in The Journal of Strength & Conditioning Research.
RELATED: 5 Sports-Inspired Drills That Totally Count as Cardio
3. Pepper in plyometrics.
Explosive movements — think squat jumps and jumping lunges — are super effective and efficient for cranking up your cardio, while still building muscle. To maximize the payoff of these powerful moves, perform at least 15 reps of each exercise. This can keep your heart rate elevated for up to 50 minutes post-exercise, according to one study.
Miranda also recommends combining plyos with a strength and coordination move to lessen some of the jarring impact on your body. For example: Do a dumbbell lateral lunge, followed by a bear crawl, then end with broad jumps. Take a brief rest before cycling through those three exercises again.
RELATED: 3 Plyometric Moves That Turn Up the Burn
4. Lighten your load.
In a traditional strength workout, you’d pick up a weight heavy enough that you could only do a few reps for up to 45 seconds, says Miranda. But to hit the sweet spot where lifting turns more aerobic, opt for lighter weights that allow you to perform a set for one to two minutes. You might even drop the weight altogether and work for longer periods (i.e. go from a weighted squat to simply bodyweight squats). Or, grab a set of five- to eight-pound weights and perform a move like dumbbell uppercuts for one minute. Trust us, it will burn.
RELATED: 3 Quick HIIT Workouts for Beginners
5. Try a two-fer.
Why do a squat or a bicep curl or an overhead press when you can be super efficient and do all three at once? Compound movements like this one require you to use more muscle groups, which gives you a greater metabolic boost, says Miranda. Even better, these multi-move exercises test your coordination. Some others to add to your exercise repertoire: a push-up with row, reverse lunge with triceps extensions, curtsy lunge with bicep curl or a glute bridge with chest press.
RELATED: 3 Exercises to Sculpt Your Entire Body
6. Go beyond everyday exercises.
No doubt you’ve done a burpee or 10. After all, they’re used in many workouts because they’re an efficient way to get your heart rate up between strength sets. “When you choose movements that your body is not used to doing — like getting on and off the floor, as you do for a burpee — it enhances the difficulty of your workout,” says Miranda. (Typically, we’re used to simply sitting, standing and walking.) A burpee requires you to use all major muscle groups at once, which is probably why research shows this move is nearly as good as bicycle sprints in terms of gaining cardiovascular benefits.
Another similar way to enhance the cardio challenge: Do moves that work your body in different planes of motion, says Miranda. For instance, a forward lunge, followed by a side lunge, then wrap it up with a backward lunge. “Our bodies are not used to moving in those sequences,” she says. Wood chops or 180 squat jumps will also do the trick. So not only will you feel your muscles getting fatigue, but you’ll breath heavy while you’re at it. A single workout for strength and cardio…you’re welcome.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Diets, Fitness
When mid-afternoon fatigue sets in, it’s easy to reach for a cup of coffee or a sweet treat for a quick boost. Unfortunately, the energy boosting effects are short-lived and often lead to a crash later in the day.
Instead, experts say it�s best to opt for a snack that’s rich in protein, fiber, and complex carbohydrates for a natural energy boost. Here are nine of the best options for energy-boosting snacks and meals that will keep you alert throughout the entire day.
Nuts. Almonds, pistachios, and other nuts contain important nutrients like magnesium and B vitamins which help convert food to energy. Pistachios have a powerful combination of protein, fiber and heart healthy monounsaturated fats, making them a great snack choice.
“Research shows that people with low magnesium levels tend to tire more quickly during exercise due to magnesium’s role in energy metabolism,” dietitian Rachel Berman says. A lack of B vitamins can cause fatigue, irritability and poor concentration. Berman suggests one serving, or about 23 nuts, to keep calories low.
Whole grains. “Thanks to fiber, whole grains help prevent the blood-sugar crashes that happen after consuming refined or simple carbohydrates,” says Berman. Whole-grain carbohydrates, like popcorn, are a great afternoon snack choice. The volume of popcorn also keeps you satisfied longer than chips or crackers. Try popping your own and adding herbs and spices, instead of butter and salt.
Nut butters. Peanut butter and almond butter can provide a great energy boost. They’re filled with health fats, protein and fiber, which help keep blood sugar levels stable. Berman says make sure you avoid brands with added sugars and stick to just a 2-tablespoon serving.
According to a study done at the University of Cambridge in England, protein also activates cells that help keep you awake. Researchers found that the cells responsible for our energy levels respond better to amino acids in proteins than in other nutrients.
Fish. Salmon is filled with omega-3 fatty acids, nutrients that can boost energy and mood. Berman says the nutrients found in fish have also been found to improve memory and reduce depression. The healthy fats found in fish like salmon also help lower blood pressure and bad cholesterol, making them heart healthy choices.
Bananas. These sweet treats are a great source of fiber, B vitamins, and potassium � nutrients that promote sustained energy. Bananas make for a great pre- and post-workout snack. Berman suggests a banana with a cup of yogurt for an energizing snack with fiber and protein for sustained energy.
Kale. This leafy green contains the amino acid L-tyrosine, which is great for an energy boost. The leafy green also contains fiber and a number of antioxidants which help stabilize blood sugar, says Berman.
Oatmeal. A dish of this high-fiber, filling breakfast staple can provides lasting energy all day long. Dieticians recommend looking for breakfast foods that contain at least 3 grams of fiber per serving. Options can include: oatmeal, whole-grain breads or pancakes, high-fiber breakfast cereals and quinoa.
Hummus. Made of garbanzo beans, sesame-based tahini, olive oil, and lemon, hummus is full of nutrients that contribute to high energy levels. The fiber and protein in the beans help stabilize blood sugar and boost energy. Use hummus as a veggie dip or a sandwich spread for a great snack or healthy lunch.
Greek yogurt. Compared to regular yogurt, Greek yogurt contains twice as much protein, making it a great breakfast or snack option. “The thick, indulgent texture is the perfect canvas for a variety of toppings that can make it even more substantial,” says dietitian Kari Kooi. Add fruit, nuts, or low-calorie granola to make it even more nutritious.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Gluten Free Diet
A new study found that gluten-free diets could increase cardiovascular risk in people without celiac disease. The study claims that gluten-free diets among people without celiac disease is not associated with risk of coronary heart disease, but such diets result in a low intake of whole grains, which are linked to cardiovascular benefits.
Researchers say that gluten-free diets among people without celiac disease should not be encouraged, as people could miss out on the benefits of whole grains.
Researchers say that gluten-free diets among people without celiac disease should not be encouraged. Image credit: iStock.com / Everyday Health
People with celiac disease, on the other hand, usually have to follow gluten-free diets because the protein found in wheat, barley, and rye can cause them to develop gastrointestinal issues.
Gluten-free diets should not be encouraged to people without celiac disease
The study was published in the BMJ on May 2, and researchers noted that cutting out gluten unless medically necessary can increase a person�s risk of cardiovascular problems. The researchers analyzed data from 64,714 women and 45,303 men who worked in the health industry, each of whom had no history of heart disease.
Subjects were asked to fill a detailed food questionnaire in 1986, and they were required to update it every four years until 2010. The scientists noted that they saw no significant association between gluten intake and heart disease risk.
�Long term dietary intake of gluten was not associated with risk of coronary heart disease. However, the avoidance of gluten may result in reduced consumption of beneficial whole grains, which may affect cardiovascular risk,� wrote the researchers on the study.
Gluten is a storage protein found in wheat, rye, and barley, and it is known to trigger inflammation and intestinal damage in people with celiac disease. According to the researchers, celiac disease is present in 0.7 percent of the U.S. population, and because it is associated with an increased risk of coronary heart disease, patients are recommended to shift to a gluten-free diet.
Gluten is a storage protein found in wheat, rye, and barley, and it is known to trigger inflammation and intestinal damage in people with celiac disease. Image credit: Thankheavens.com.au
The study claims that currently many people reduce gluten in their diet because they believe that it will lead to general health benefits. A national survey showed that in 2013 nearly 30 percent of adults in the U.S. reported that they were cutting off or reducing their gluten intake. However, the researchers noted that despite the rising trend in gluten restriction, no study has linked gluten with the risk of coronary heart disease in people without celiac disease.
�Although people with and without celiac disease may avoid gluten owing to a symptomatic response to this dietary protein, these findings do not support the promotion of a gluten restricted diet with a goal of reducing coronary heart disease risk,� warned the researchers.
Researchers concluded their study saying that it found no evidence of gluten diets and coronary disease among male and female health professionals analyzed for more than 25 years and that further research is needed to investigate the link between gluten and cardiovascular problems, as their study was merely observational.
Source: The BMJ
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Anti Aging
Seniors who have a good relationship with their adult children also have a reduced risk of developing dementia, according to a new UK research published Tuesday in the Journal of Alzheimer’s Disease.
Carried out by a team of researchers from the University of East Anglia (UEA), University College London (UCL), London Metropolitan University and the University of Nottingham, the study looked at the effect of positive social support on dementia risk.
The team analyzed data that followed 10,055 participants over a 10-year period, who were all dementia-free at the start of the study.
Participants were interviewed every two years and incidence of dementia was identified from self-reports by participants or information given by nominated friends and family.
The results showed that positive support — characterized by having a reliable, approachable and understanding relationship with partners, children, and family — reduced the risk of developing dementia.
However, negative social support — characterized by critical, unreliable and annoying behaviors — had a stronger but negative effect on health, and was linked with an increased risk in developing dementia.
Commenting on the findings Dr Mizanur Khondoker, one of the study’s authors, said, “It is well known that having a rich network of close relationships, including being married and having adult children, is related to a reduced risk of cognitive decline and developing dementia.”
“However, a relationship or social connection that does not work well can be a source of intense interpersonal stress, which may have a negative impact on both physical and mental health of older adults. It is not only the quantity of social connections, but the quality of those connections may be an important factor affecting older people’s cognitive health.”
UCL Prof Andrew Steptoe also added that, “Our results will add to the impetus underlying local and national efforts to help strengthen the social relationships of older people, many of whom are isolated and lonely.”
