El Paso, TX. Chiropractor Dr. Alex Jimenez discusses student-athletes and injuries.
Most injuries to student-athletes occur during routine practices, but only about a third of public high schools have a full-time trainer, according to the U.S.-based National Athletic Trainers’ Association (NATA).
“It’s important to have the right sports safety protocols in place to ensure the health and welfare of student athletes,” said Larry Cooper, chairman of NATA’s secondary school committee. “By properly preparing for practices and competitions, young athletes can excel on the field and stay off the sidelines with potential injuries.”
As Spring Season Approaches NATA Recommends Parents & Students Review Their Schools Policies On Sports Injuries
Here’s what to consider:
Who handles sports-related injuries? Know who will care for athletes who are hurt during practice. Consider that person’s experience and credentials, including first aid and medical training. Determine who makes medical decisions. Coaches and athletes may not make objective decisions about injuries and safety if they are concerned about winning.
What’s the emergency action plan? Every team should have a written plan detailing what to do if a serious injury occurs. An athletic trainer or first responder should review this plan.
Is all equipment in good working condition? Sports equipment such as field goals, turf, basketball flooring and gymnastics apparatus should be examined to make sure it’s safe. Medical equipment such as splints and spine boards should be checked routinely. Schools should have an automated external defibrillator (AED) and staff trained in its use.
Are high school coaches qualified? All coaches, assistant coaches and team volunteers should undergo a background check. They should have knowledge in the sport they are coaching and all credentials required by the state and athletic conference or league. Coaches should be trained to administer CPR, use an AED and provide first aid.
Are locker rooms and gyms sanitary? These areas should be cleaned routinely to prevent the spread of bacterial, viral and fungal skin infections. Athletes should never share towels, athletic gear, water bottles, razors and hair clippers.
NATA says parents should also help ensure their teens are both mentally and physically prepared to play sports. This includes a preseason physical to identify any health conditions that could limit their participation. Young athletes shouldn’t be pushed or forced to participate. Parents should make sure their child’s school, coaches and other staff have a copy of his or her medical history as well as a completed emergency medical authorization form.
NATA recommends parents, student-athletes and coaches keep these safety tips in mind when spring training begins:
Acclimate gradually. Athletes playing in hot weather should build up their endurance over one to two weeks. During this time, they should stay well hydrated and adjust their exercises according to weather. Athletes who must wear heavy protective equipment should gradually get used to playing in their gear. For example: wear only helmets on days one and two; then helmets and shoulder pads on days three and four, then full gear by day five.
Be aware of concussions. Student-athletes, coaches and school medical staff must be well educated on concussion prevention and management. Students with head injuries should speak up if they experience symptoms such as dizziness, loss of memory, lightheadedness, fatigue or trouble with balance.
Screen for sickle cell. All newborns are tested for this inherited trait that can lead to blockage of blood vessels during intense exertion. Athletes with sickle cell trait should take precautions. Warning signs include fatigue or shortness of breath.
Allow for recovery time. The body needs to rest between seasons. Incorporating recovery time into the year can help prevent injuries. Repetitive motions can put excessive stress on joints, muscles or ligaments, resulting in injuries from overuse.
“It’s critical that all members of a school’s sports medicine team (athletic trainers, physicians and school nurses) work together to help prevent, manage and treat injuries or illnesses should one occur,” Cooper said in a NATA news release. “With a team approach we can reduce acute, chronic or catastrophic injury and ensure a successful season all around.”
News stories are written and provided by HealthDay and do not reflect federal policy, the views of MedlinePlus, the National Library of Medicine, the National Institutes of Health, or the U.S. Department of Health and Human Services.
The UTEP volleyball team announced its tentative 2017 fall schedule. Thirteen home matches, including two home tournaments, will take place in Memorial Gym this fall. UTEP will open the year with 14 non-conference matches, including Texas Tech and New Mexico, before Conference USA play begins September 22.
�There�s a couple teams we saw last year,� head coach Holly Watts said. �We played at North Dakota and we played against Samford and to have them play here at our home court will be nice. They were both tough matches last year, but tough matches that we played well.�
The fall schedule kicks off August 25-26 in a rotating tournament in San Antonio, Texas, when the Miners take on Lafayette, Tulane, and UIW. The Miners will return home on Aug. 30 to take on Big 12�s Texas Tech in Memorial Gym.
The Miners will also host two tournaments in as many weeks, beginning with the Glory Road Invitational, which will bring New Mexico, Youngstown, and North Dakota, Sept. 1-2 and ending with the Borderland Invitational featuring Samford, Delaware State, and Abilene Christian Sept. 8-10.
�It�ll be great to have two tournaments, two weekends back to back right here at home,� Watts said. �It�ll give our fans something to watch early in the season so they�ll be excited to come back and watch more as the season goes on.�
A trip to Portland, Oregon, for the Portland Tournament Sept. 15-16 will round out tournament play for the Miners before the Interstate 10 rivalry match against NM State Sept. 19 in Las Cruses, N.M.
Conference USA play will begin with a two game home stand beginning with a Sept. 22 meeting with Rice and ending with a Sept. 24 match against UAB.
The Miners will then hit the road Oct. 1-8 for three matches against UTSA, Charlotte, and Southern Miss.
�That�s probably our toughest road trip in terms of logistics and getting to those campuses,� Watts said of the October weekend. �I�m glad that�s early in the season as far as the conference play goes, but really, we flip back and forth every weekend except for that stretch of three matches. We don�t have a game on the Friday before that Sunday away so I think its going to work out.�
The team will play host to North Texas Oct. 13 and have a rematch with UTSA at Memorial Gym that Sunday. The Miners will go to Bowling Green, KY, to face WKU, then meet with Rice again in Houston.
LA Tech and Middle Tennessee will battle the Miners Oct. 27 and 29, respectively, at Memorial Gym before the Orange and Blue make a trip to Florida to face FIU and FAU. Conference USA play will end with Marshall on Nov. 8 in Memorial Gym.
The Miners will face New Mexico in a non-conference matchup in Albuquerque before the Conference USA Tournament hosted by WKU beginning Nov. 17.
�We are playing some teams that have been to the NCAA Tournament recently so theres a level of teams that would be good wins,� Watts said. �At the same time, there�s some opportunities to win quite a few matches, so hopefully we�ll take care of business and get some wins.�
El Paso, TX. Chiropractor Dr. Alex Jimenez investigates sugar, acidity and inflammation.
A study late last year, which appeared in JAMA Internal Medicine, presented a damning declaration hardly surprisingly to anyone remotely tuned in to the sugar debate recently.
Researchers here noted way back in the 1960s, the sugar industry paid three Harvard scientists to publish a study in the New England Journal of Medicine arguing fat (particularly saturated fat) and cholesterol triggered heart disease while largely exculpating sugar.(1)
Repercussions of that sugar-lobbied study resonated over the next few decades � into 2017, in fact � as low fat, cholesterol-free, and calorie counting became mantras for healthy eating.
Sugar? Well, it got a free pass as a �healthy� part of any sensible diet, whatever that meant. Meanwhile, over the ensuing decades we became fatter and sicker. And today, more experts acknowledge sugar became the chief culprit that sabotaged our health and waistlines.
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Recent Studies on Sugar
Recent studies show sugar converts to belly fat, paving a nasty path for obesity�� and other problems. (2) One study found just 24 teaspoons of a few sugars, including sugar from �healthy� honey and orange juice, decrease your neutrophils� ability to destroy bacteria, thereby hijacking your immune system.(3) (A 12-ounce glass of OJ has nine teaspoons of sugar! So much for drinking OJ when you get a cold.)
Pick your poison � excess sugar probably messes with it. Consider brain health. One study found sugar triggers buildup of toxic amyloid proteins, directly responsible for dementia.(4) Another showed older adults who consumed excess sugar and other carbohydrates increased their risk for dementia compared with older adults who ate a higher-fat and protein diet.(3)
We�re eating more sugar than ever before. Between 1977-78 and 1994-96, the average American daily consumption of added sugars increased from 235 to 318 calories, an increase of 35 percent. Mostly that was due to soft drinks, the single biggest source of calories. Today, over 10 percent of Americans� daily calories (over 55 grams, in fact) come from sugar-sweetened beverages but also grain-containing foods and fruit or fruit juice, which are essentially sugar. (5)
Today Americans eat an average of 133 pounds of sugar yearly. That doesn�t account for bagels, breads, pasta, and other starchy foods that break down to sugar. According to some experts like Dr. Mark Hyman, altogether the average American eats about apoundof sugar daily!� (6, 7)
Those results, unsurprisingly, have been disastrous. In his new book The Case Against Sugar, Gary Taubes argues over-consuming the sweet stuff has created adverse metabolic and hormonal effects, predisposing us to obesity and preventable chronic diseases including cancer and Alzheimer�s disease (now referred to as Type 3 diabetes).
Anyone following the sugar debate won�t find this breaking news, although Taube�s book presents it in a more mainstream, palatable, arguably jarring light.
But how does sugar lead to obesity, Type 2 diabetes, Alzheimer�s, and pretty much any other disease on the planet? While the path isn�t necessarily linear, we can certainly trace it.
Sugar Wrecks pH Balance
Research shows an alkaline state is healthier for your body, and most tissues and cells maintain an alkaline pH balance.(8) Sugar does the opposite: It imbalances pH and makes you more acidic, increasing your risk for numerous problems including kidney stones, chronic inflammation, and oxidative stress.
The pH of your blood is tightly regulated and usually stays around 7.35 to 7.45. When experts talk about acidic or alkaline foods, they refer to your urine Ph, since blood Ph stays relatively stable. Urine pH provides clues about numerous things include cellular health and nutrient status.
However, excess sugar can lower pH between cells. Excess sugar also creates sodium and potassium imbalances, contributing to that more acidic environment. Combine that with lost calcium�in the urine and decreased sodium bicarbonate (the body�s major buffer) and you�ve got a perfect recipe for metabolic acidosis.(8)
Coupled with fewer higher-alkaline foods like fruits and vegetables, your body becomes more acidic while lowering its main buffer (serum bicarbonate). Metabolic stress ensues in your liver, pancreas, kidneys, and other organs.
Studies show overall people who eat more refined sugar consume fewer fruits and vegetables, creating sodium to potassium imbalances that mess with your body�s buffering system, creating � you guessed it � an even more acidic environment between your cells.(8)
An acidic environment also stresses your body out. Sugar-triggered metabolic acidosis raises your stress hormone cortisol, keeping your body on high alert and cranking out more free radicals that damage mitochondria (your cells� energy plants) while accelerating aging and ramping up fat storage.(9)
Acidity also flips the switch for cytokine production, spiking inflammation and free radical production. An acidic environment also stresses out your liver, kidneys, pancreas, and other organs, ramping up those inflammatory and oxidative stress pathways, damaging cells and sometimes leading to cancer. (10)
Sugar, Chronic Inflammation &�Oxidative Stress
The acidic environment excess sugar creates contributes to two major killers that often occur together: Chronic inflammation and oxidative stress.
Chronic inflammation plays a role in every disease on the planet. Numerous culprits contribute to chronic inflammation, including insufficient sleep, lack of exercise, and stress.(11, 12)
So does sugar. Excessive amounts can also increase oxidative stress,(13, 14) creating an antioxidant imbalance that leads to metabolic damage.(15) Oxidative stress weakens your antioxidant defense, dampening your body�s ability to clean up this oxidative damage.(16)
Studies also link oxidative stress to obesity(17) and chronic diseases like cancer.(10) That particularly becomes true when you eat a diet low in omega-3 fatty acids, dietary fiber, and antioxidant-rich foods like vegetables.(18)
A Healthier You!
Sugar &�Disease
So, sugar makes your body acidic, which increases chronic inflammation and oxidative stress, spiking obesity and nearly every disease on the planet. Consequently, obesity and disease increase chronic inflammation and oxidative stress, creating a vicious cycle.
What ensues is often catastrophic and sometimes deadly. Insulin resistance, which paves the path for Type 2 diabetes and other problems, might be sugar�s biggest culprit. Many overweight or obese people also have some form of insulin resistance, which becomes a major player for inflammation.(19)
None of this occurs in a vacuum. Metabolic syndrome � an umbrella term that affects 34 million Americans(20) and includes insulin resistance but also high blood sugar levels, hyperlipidemia, high blood pressure, weight gain, and high uric acid levels � also increases inflammation and oxidative stress.(21)
Taubes, like some other experts and recent studies, pins sugar as the chief driver for insulin resistance and metabolic syndrome.
Many studies particularly blame fructose. Yes, fruit contains fructose, but getting 15 grams of this simple sugar from an apple becomes far different than a soda. For one, that apple comes packaged with nutrients, fiber, and antioxidants that buffer its fructose load. (22, 23)
What�s Wrong With Fructose?
Ironically, fructose doesn�t raise insulin levels but contributes to insulin resistance.(24) It also depletes your main energy �currency� adenosine triphosphate (ATP), damages cells, and creates uric acid buildup (leading to gout and other problems).(25, 26)
There�s more. Fructose increases apolipoprotein B levels, creating �sticky� blood platelets that increase blood clotting, paving the way for stroke and heart attacks.(27) And it raises triglyceride levels while becoming the chief driver of non-alcoholic fatty liver disease (NAFLD).(28)
This simple sugar shuts down satiety hormones like leptin, delivering a double whammy of insulin resistance and leptin resistance.(29)
It can even make you less intelligent. A 2012 study at the David Geffen School of Medicine at UCLA showed compared with a control group, rats fed a high-fructose diet performed poorly in tests using mazes designed to observe memory and learning.(22)
Keep in mind sucrose (table sugar) breaks down to fructose and glucose, and even high-fructose corn syrup (HFCS) contains glucose. Glucose is no angel, but it behaves metabolically different and (at least compared with fructose) overall creates less damage. At the same time, eating large amounts of sugar means you�re simultaneously getting huge amounts of fructose, creating these and other problems.
Dialing Back Your Sugar Quota
Considering certain sugars (like fructose) are more damaging, and naturally occurring sugars create different effects than added sugars, the whole sugar debate can become confusing. And what does �excessive amounts of sugar� even mean?
Opinions differ, but the American Heart Association (AHA) recommends no more than six teaspoons daily for women and nine for men, while the World Health Organization (WHO) recommends no more than 10 percent (ideally less than five percent) of your calories come from added sugar or sugars like honey, syrups, and fruit juice.(27)
My own recommendations tend to be in-line with those of the World Health Organization, though I�d recommend those sugar calories only ever get into the body in the form of organic raw honey or unrefined maple syrup � if at all!
When you reduce sugar, you help restore acid-base balance and lower inflammation as well as oxidative stress, reducing your risk for obesity and chronic disease. You can�t eliminate sugar (even super-healthy foods like broccoli contain a little sugar), but you can cut back on it. Here are five ways to do that.
Increase healthy foods.
Add before you take away: Edge out sugary foods with more nutrient-rich ones. Studies show focusing on antioxidant-rich fruits and vegetables can reverse sugar�s inflammatory response.(30) No, eating three servings of steamed broccoli doesn�t give you leeway to eat chocolate cake, but that broccoli can help minimize sugar�s impact.
Scrutinize labels.
Never mind that the front package boasts �low sugar� or whatever. The only way to really know is by looking at nutrient facts. Keep in mind that roughly four grams equals one teaspoon of sugar. Do your math and multiply accordingly. Learn the many names for sugar that hide on ingredients lists (Jonathan Bailor notes 57!) and realize manufacturers keep serving sizes incredibly small to trick you into thinking you�re eating less sugar than you actually are.
Beware of �healthy� foods and especially drinks.
A green juice or honey-sweetened bottle of green tea can have as much (if not more) sugar than a cola. Just because it gets touted as healthy or you find it in a �healthy� grocery store doesn�t make it healthy.
Remember all carbs break down to sugar.
That bag of potato chips might only contain two grams of sugar per serving, but look at the complete carbohydrate count. Something like 20 grams of carbohydrate from processed foods � meaning foods without fiber, antioxidants, or other nutrients whole foods provide � essentially break down into about five teaspoons of sugar. That�s one Let�s face it: You�ll probably eat several servings of these �trigger� foods. Proceed accordingly.
Eat real food.
Cut through the chase and simplify your eating by avoiding processed foods. Even though some whole foods contain sugar, they come wrapped in fiber, nutrients, and antioxidants that buffer out that sugar load.
Have recent studies made you rethink how much sugar you consume, particularly from sneaky sources? Does sugar rightly deserve to be demonized or are we being overly dramatic making it public enemy number one? Share your thoughts in the comments below or on my Facebook page.
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About Dr. B.J. Hardick
Raised in a holistic family, Dr. B.J. Hardick is the co-author of the best-selling Maximized Living Nutrition Plans, used in natural health clinics worldwide, and a contributing author for its follow-up publication, The Cancer Killers. Dr. Hardick shares his own journey dealing with heavy metal toxicity in Real Detox, his e-Book available on DrHardick.com. An organic food fanatic and green living aficionado, all Dr. Hardick�s passions are anchored in helping others achieve ecologically sound, healthy, and balanced lives. Learn More
Named after the Developer of Chiropractic, Dr. B.J. Hardick is a second-generation chiropractor, a 2001 graduate of Life University, and has spent the majority of his life working in natural health care. Dr. Hardick is in full-time clinical practice in London, Ontario.
Outside of patient hours, Dr. Hardick is known for speaking on his natural health strategies to numerous professional and public audiences every year in the Unites States and Canada. In 2009, he wrote his first book, Maximized Living Nutrition Plans, which has now been used professionally in over 500 health clinics, alongside a follow-up publication to which he was a contributor, The Cancer Killers. Dr. Hardick serves on the advisory board forGreenMedInfo.com, the world�s most widely referenced natural health database.
All Dr. Hardick�s passions are anchored in helping others achieve ecologically sound, healthy, and balanced lives.
El Paso, TX. Chiropractor Dr. Alex Jimenez investigates if garlic works for back pain.
Test�It Out yourself! Spaghetti, Oil & Garlic.
In my never-ending quest to learn everything I can about the best way to reduce back pain, I conduct research online frequently. Everything from tried and true remedies�like yoga, the latest scientific studies about nutrition as well as foods that promise to possess anti-inflammatory properties � are all on my radar. My intention is always to leave no stone unturned in the event the advice I uncover can reduce someone�s suffering.
So, the other day, when several pages of results turned up, I Googled �natural remedies for back pain� and wasn�t surprised. Granted, not everything you read on the Internet is accurate�in fact, finding information that is credible needs some sophistication. Briefly, it makes sense appraise the purpose of the source, to find out the source and look at the domain name when making a judgement call about it.
All of us know that pain can be alone triggered by inflammation, so minimizing or controlling it may be effective. If it�s accurate that in addition to truly being a vampire repellant, garlic is also an antiinflammatory power food (as some are promising), I�m game to start adding more to my diet.
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On my way down the research rabbit hole, I came across some amazing facts from the Journal of Immunology (1), Journal of Immunology Research (2) and the University of Maryland Medical Center (3).
Plants of the genus Allium are known for his or her creation. Among these, garlic (Allium sativum) is one of the very broadly used.
Isolated and when expressed, these compounds display a broad spectrum of effects that are beneficial against microbial diseases and therefore are employed to safeguard against cardiovascular disease.
Garlic is now being analyzed because of its ability to boost the immune system and potentially fight with cancer.
Garlic contains allicin, a strong, sulfur-based compound that is in charge of the distinctive smell, but may also be the basis for �s antibacterial properties that are garlic.
Don�t Rush�The Rose
Garlic, frequently known as the �stinking rose does seem to have a full bouquet of health benefits. But preparation questions. Research supports that heating garlic soon interferes with the health-boosting benefits of allicin.
Cooks Take Note:
Be sure to let minced, chopped or crushed garlic to sit down for 5 to 10 minutes before warming. If you throw it into boiling water or that hot olive oil too soon and are inpatient, you’ll deactivate the valuable enzyme. Patience is definitely a virtue as it pertains to preparing this gold nugget!
Another Advantage Of Garlic, It’s Affordable!
At my last trip to the grocery store, a great-size bulb of garlic was priced at 99 cents. Paradise for under a dollar! All this adds up to what looks just like a total no-brainer to me. Add garlic to my diet. Obtain numerous health benefits. It couldn�t be more or considerably simpler cost-effective than that.
Over summer time, I made a decision to create a concerted effort to consume more garlic, and you also know what? I�ve found I have significantly more energy and feel better. Now it might be pure coincidence, but I�m going to continue my regime of taking one clove in the morning (I just chop the garlic, wait for allicin to activate, then consume the little sections with water). I�ve also been incorporating it to the main meal of the day. All things considered, except for ice cream, what doesn�t taste better using a tiny garlic?
Therefore I encourage you to give it a try and, as the famous, Greek philosopher Hippocrates once said: �Let food be thy medicine and medicine be thy food.�
I�d love to hear your experiences with garlic are going. Please fill me in on how it helped you, or if it didn�t. Share your comments on our Facebook page. Recipes additionally welcomed!
Meanwhile, enjoy this healthful and simple meal that is deliciously. And contemplate giving garlic a standing invitation to your own dinner table!
Spaghetti, Oil and Garlic. Buon Apetito!
Cook spaghetti according to directions
Save 1 cup of starchy pasta water when you drain it.
Chop 4 gloves of garlic�allow to breathe 5 to 10 minutes and then brown in olive oil
Add pasta water to help produce a sauce that may stick to the pasta.
Transfer pasta noodles to garlic and oil
Mix and top using a sprinkling of parsley and lemon zest
Add freshly -grated Parmesan cheese to taste. Enjoy!
FORT MYERS, FL. � The UTEP women�s golf team put the finishing touches on the 2016-17 season by finishing eighth at the Conference USA Championships on Wednesday.
The Miners shot 909 as a team with rounds of 307, 299 and 303. Old Dominion captured the title (289-298-289-876), followed by Middle Tennessee (292-291-301-884), UTSA (298-297-294-889), FIU (305-293-296-894), Southern Miss (300-303-294-897), WKU (305-295-306-906), UAB (296-303-308-907), UTEP, Marshall (304-309-303-916), North Texas (306-306-312-924) and Florida Atlantic (307-307-314-928).
Middle Tennessee�s Jenna Burris was the individual winner with a seven-under-par 209 (67-70-72). She was one of three players to shoot under par for the tournament.
UTEP�s Lily Downs tied for ninth place (75-74-73-222), June Ting tied for 18th place (78-74-73-225), Abbie Anghelescu tied for 42nd place (84-75-77-236), Alisa Rodriguez finished 45th (78-76-83-237) and Sofia Castiello tied for 46th place (76-82-80-238).
Overall it was a much-improved season for the Miners, who won a tournament title (Lady Red Wolf Classic in Jonesboro, Ark.), picked up three runner-up finishes, and five top-five finishes overall.
Downs, Ting and Anghelescu are all slated to return in 2017-18. Downs led the Miners in scoring average (75.1), with Ting second (75.6). Both won tournaments this season, and tied for the team lead with seven top-20 showings.
El Paso, TX. Chiropractor Dr. Alex Jimenez looks at yoga for back pain.
Yoga increases strength and flexibility, but some find it to be a spiritual experience that brings serenity and delight.
I attended my first yoga class after I was 21 years old. At the time the goal was purely to appease my self so that I really could tell my family, buddies and coworkers that “I do yoga”. In my experience, yogis were “cool” and I enjoyed being linked with that healthy lifestyle. My twenty-something year old mind was in a self absorbed place and that I totally enjoyed the freedom of dedicating myself to yoga and other enjoyable ways to fill my time.
Yoga in its purest form is intended to help the individual’s head and body and is likely to be practiced without ego.
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My First Yoga Course
I loved her gentle encouragement. As I visited my weekly yoga classes, bending and twisting and telling myself “I can perform this,” I began to reap the benefits. I was sleeping better. My body felt less angry and I noticed a calmness come over me. I felt more patient coping with the irritations of life, too.
Here is The�Irony
Yoga is not something you do. It’s a thing that you encounter. Because over time, it gets engrained in you it’s called a practice. The teachings of Maureen were put in me like little seeds which didn’t actually completely thrive until much later in my life. To jogging, though I did not intentionally give up my usual yoga practice, around along the way it took a back seat. Those little seeds were there but lay dormant for now.
Running Was Different
I felt free moving swiftly across the road. Being goal oriented, I found monitoring my mileage to be a pleasing achievement. Running was pleasing for another reason, too. My best friend Linda was also a runner, and we’d meet most Sundays for long runs. We’d participated in occasional half marathons and put in 15 to 20 miles each week. Running that distance took time � two hours or even more.
Those small seeds were there all along. Like I mentioned, yoga has a way of becoming engrained in you.
My Back Pain & Yoga
If you’ve been following my site, you understand that I’ve had back pain through most of my entire life. Then, seemingly out of nowhere, my little friend “yoga” softly arrived back on the scene. My pain riddled body seemed to intuitively understand it needed yoga again. I began feeling the requirement to roll over on my back and pull my legs towards my chest, before getting out of bed in the early hours. (The knees-to-chest pose extends your lower back muscles and is a gentle, soothing approach to begin your day.) The reach that was straightforward felt energizing and really good.
There are quite a lot of advantages of yoga, especially for maintaining well-being and managing low back pain. A follow up experiment was conducted after 26 weeks, and those same yoga participants were experiencing increased function and less pain. For me, the continual practice of yoga has relieved my pain to the point that I no more need pain medication to get me.
Other Ways�Yoga Relieves Back Pain
Yoga strengthens abdominal muscles both of which help support the spinal column and builds flexibility in the rear, when practiced regularly.
Holding yoga models, for up to a minute, helps stretch the muscles over time.
Properly stretching�the muscles in the low back reduces stress over the area.
Yoga offers relief from pain, stress and anxiety. All low back pain suffers know this is a vicious cycle. You start with pain that doesn’t go away. You find out there is an anatomical reason for the pain. But, you still have the anxiety, and stress of worrying about how long this may last. Yoga can counter that triple threat.
Yoga improves posture. To maintain a strong, fit, flexible backbone great posture is vital. Seated and standing yoga poses help improve the alignment of the spine and also posture. Proper bearing reduces back pain and removes some of the pressure from your spinal column.
Yoga For Beginners
Thus, let’s get started with a couple of poses which are a cinch to do and great for preserving flexibility in your spine.Try these three poses daily for increased flexibility and your spine will thank you!
Knees to Chest Pose (Picture below)
Lie on your back with legs and arms stretched
Bring both knees to chest as you exhale. Clasp your hands around legs
Back is flat on the floor (mat)
If it’s comfortable for you, gently rock back and forth, which gives you a little massage
Cat/Cow Pose (Images below)
Begin on all fours in a tabletop�position
Place your hands under your shoulders along with your knees under your hips
Like a cat, round your back up to arch on the exhale
Bring your chin to chest
On the inhale, drop your abdomen and raise your head, extending your sitting bones (sits) back up
Cat Pose
Cow Pose
Child’s�Pose (Picture below)
Move from table top to a kneeling position. Rest your arms by your side, press your shoulders down and simultaneously reach your head tall
Slowly lower�your buttocks towards your heels feeling a nice stretch in your lower back/hips.
Let your forehead�rest on the floor
Place arms resting alongside your body
Or you can place�arms above head, gently stretching as they are placed on the floor
If it is easier too, you can widen knees as you stretch out
Those small yoga seeds�put by my first teacher long past � have continued to grow/flourish. I’m a fully certified yoga teacher and revel in sharing my practice with students every week now. May you find peace on your own journey and pain relief too, one pose at a time. Namaste.
El Paso, TX. Chiropractor Dr. Alex Jimenez takes a look at the Mediterranean diet.
I eat a wide variety of delicious foods every day including pasta dishes, curries, cheese and chocolate. I also drink red wine most days. Yet I’m in the best shape of my life and I’ve never felt healthier.
What’s my secret? Actually it’s not a secret at all. You’ve no doubt heard many good things about the Mediterranean diet. You probably also know that Asian diets, such as the Japanese diet, are also extremely healthy. All I did was combine the best parts of these traditional and highly appetising diets into one ‘MediterrAsian’ diet — so I literally get the best of both worlds.
I didn’t come up with this concept alone. In fact it was an extraordinary set of circumstances that led me to follow a MediterrAsian way of eating in the first place.
My parents are both medical doctors, so I’ve always had a natural interest in health and healthy living. But it wasn’t until I was introduced to authentic Asian cuisine by my Chinese-Malaysian sister-in-law in my late teens that I discovered that healthy food and delicious food could be one in the same. This was a revelation to me, and I’ve been hooked on Asian food ever since.
Then, in my early twenties, I met and fell in love with Ric. Like me, Ric was very interested in health and healthy living. That was mainly because he’d lost his own health following a near-fatal motorcycle accident six years earlier. After lots of struggle and pain, he only fully regained his health by adopting a Mediterranean diet. When we met, I introduced Ric to Asian cooking and he introduced me to Mediterranean cooking. We ended up bonding over pad Thai and paella!
We also discovered there were so many benefits to eating a combined diet of Mediterranean and Asian foods. One of the biggest benefits was for our taste buds! So many of the world’s most mouth-watering foods originate from Mediterranean and Asian regions, including pasta, pizza, risotto, sushi, curries, and stir-fries. So we never felt deprived. And the health benefits were also extraordinary. From getting us in the best shape of our lives to improving our cholesterol and blood pressure, and giving us bucket loads of energy.
What Exactly Makes MediterrAsian Eating So Health Giving?
Actually, we’ve discovered there are a number of important reasons. Unlike modern Western diets that are full of highly processed foods, traditional Mediterranean and Asian diets are based on a foundation of minimally processed plant foods. These vegetables, fruits, grains and beans are bulky and filling but are generally low to moderate in calories. Fish and shellfish, which are also traditional Mediterranean and Asian staples, are also quite low in calories and are a good source of hunger-suppressing protein. So, these foods fill us up long before they fill us out. They also more than counter-balance the higher calorie foods we do eat, such as olive oil, nuts and cheese. This means we end up feeling comfortably full after a meal, without consuming more calories than our bodies need.
Traditional Mediterranean and Asian foods are also overflowing with health-promoting compounds including dietary fibre (which also happens to be one of nature�s best appetite suppressants), omega-3 fatty acids, phytochemicals and antioxidants.
But there’s another big reason why combining Mediterranean and Asian eating practices make so much sense. And it comes down to how the foods in these traditional diets affect our genes.
Scientific research in recent years has found that many foods common in Mediterranean and Asian diets (such as olive oil, red wine, turmeric, green tea, dark chocolate and soyfoods) are rich in natural plant compounds that activate a type of gene in the body called sirtuins. Studies have found that sirtuins play a fundamental role in extending cellular life and the repair of DNA. They also inhibit fat storage and increase fat metabolism.
That’s why a diet rich in sirtuin-activating foods, or “sirtfoods,” is being recommended by a growing number of health experts. In fact, Adele credits much of her dramatic weight loss with following a diet rich in sirtfoods.
So if you want to get healthy and in shape, reduce your risk of chronic disease and live longer — all while enjoying a wide range of delicious foods — we highly recommend you give a MediterrAsian way of eating a go.
Call Today!
— Trudy Thelander is co-author of the acclaimed cookbook, The MediterrAsian Way, and co-creator of the newly-released mobile cooking app, The MediterrAsian Table.
In this cycle we will be working on pull strength, prepping for a better Memorial Day Murph, and extra supplemental strength work to do on your own after or before WOD. You can find this video here.
By the way, �Murph� is a workout that we do every Memorial Day. It is a classic CrossFit workout that just about every CrossFitter has done at one point or another. It is done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. (Yes, the same guy the Lone Survivor Movie featured)
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Warmup:
3 Rounds:
8 Hip Extensions w/ 3sec pause half way
12 Lunges
16 Jumping Jacks
Strength:
Superset
4 Sets
a) Sumo DL x 2 @ H
b) 5-10 Glute Ham Raise
Supplemental Strength:
1) Superset x 4:
DB Bench Press x 8 (heaviest)
One Arm DB Row x 8 (ea arm)
2) Dips- 4�7 (Heaviest)
3) Barbell Curls- 4�8 (heaviest)
El Paso, TX. Chiropractor Dr. Alex Jimenez takes a look at sciatica.
The pain shoots down your leg�burning, tingling, almost electric. Anyone who�s felt it knows that this is the hallmark symptom of sciatica. But did you know that there�s more to sciatica than just leg pain? And what about the best treatment�should you get plenty of rest or join boot camp? Get the answers with this slideshow. It�s your quick reference for all things sciatica�from what causes it to how to get rid of it.
Contents
Get the Answers to All Your Sciatica Questions
So What Exactly Is Sciatica?
Sciatica Isn�t A Condition, Disorder or Disease. Though the pain may certainly warrant such a title. Sciatica is actually a group of symptoms. It involves the sciatic nerve, which is the longest and largest nerve in your body. The sciatic nerve is made from several nerve roots in your spine that merge and travel through your buttocks. It then extends down to your knee, where smaller nerves branch out from it and travel to your feet. Sciatica occurs when the sciatic nerve is compressed or aggravated in some way. So what causes that? Read on to learn more.
I Have Sciatica�But How Did It Happen?
Have You Done A Lot Of Heavy Lifting Lately? Perhaps with poor posture? Heavy lifting can cause a disc in your low back to bulge or herniate, and that can pinch your sciatic nerve. Lumbar herniated discs are the most common cause of sciatica. Herniated discs aren�t caused only by heavy lifting�the effects of aging on your spine can also cause herniated discs.�Though a herniated disc is the most common sciatica cause, it isn�t the only one. Spinal stenosis, injury or trauma, and even pregnancy are other common culprits.
What Does Sciatica Feel Like?
You likely understand the pain of sciatica it can shoot from your low back down your legs, sometimes into your feet. Burning, numbness, and tingling are also common sciatica symptoms. You may find that sitting or walking can become painful chores�and even a cough or sneeze can cause your pain to flare up.
Where Does It Hurt?
Sciatica affects people in different ways depending on the root cause. Some have pain in their feet, while others have intense pain above the knee. That�s why you should not only pay special attention to what your symptoms are but also where they are. This will help your doctor understand what�s causing your sciatica and, in turn, recommend the best treatment.
Medications
In some cases, the only thing you need to reduce your sciatica pain is time and over-the-counter medication. To help reduce inflammation and pain, you�ll want to choose non-steroidal anti-inflammatory drugs (NSAIDs). Advil and Aleve are brand name examples of NSAIDs. You can also try alternating heat and cold packs.
Treating Sciatica Pain
How Do I Treat Sciatica at Home?�Stay Active
Bed rest might be best for a cold, but it won�t treat your sciatica any faster. In fact, it might slow down the healing process. Most studies support staying active with mild exercise. This doesn�t mean you should spend hours in a gym�that would only aggravate your sciatica. Think gentle stretches and soothing movements. Need a place to start? Watch our sciatica exercise video series.
What if At-home Treatments Don�t Work?
You should talk to your doctor. He or she may recommend prescription medications or epidural steroid injections to reduce pain and inflammation. Or you may want to consult with a chiropractor or physical therapist. These professionals use specific therapies and techniques to reduce your sciatica pain.
Should I Be Thinking about Surgery?
But if your pain just won�t go away�even after using a number of non-surgical treatments�then spine surgery might be the best option for you. Having surgery for sciatica is a big deal, so make sure you gather as much information as possible on your procedure and don�t be afraid to ask your doctor questions.
FORT MYERS, FL. � The UTEP women�s golf team enjoyed an improved second day at the Conference USA Championships.� The Miners followed up their 307�on Monday with a 299 on Tuesday, and rose two spots in the team standings in the process.
UTEP (307-299-606) is in eighth place.� Middle Tennessee is first (292-291-583), Old Dominion second (289-298-587) and UTSA third (298-297-595) out of 11 teams.� The final round will take place on Wednesday.
The Miners� Lily Downs jumped from 16th place to 14th after shooting a two-over-par 74 on Tuesday.� The sophomore stands at 149 (75-74) through 36 holes and is 12 strokes behind Middle Tennessee�s Jenna Burris, who is in atop the leaderboard with a seven-under-par 137 (67-70).� Downs recorded three birdies in round two, including on the three-par hole no. 17.
UTEP�s June Ting is tied for 25th place (78-74-152), Alisa Rodriguez is tied for 32nd place (78-76-154), Sofia Castiello is tied for 47th place (76-82-158) and Abbie Anghelescu is in 49th place (84-75-159).
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
