Spirit

We are a nation of sitters. Whether we are at work, commuting in our cars, sitting in class or working in front of a computer we sit. Not to minimize the exercising we do but an hour of exercise does not balance out the 8 plus hours of sitting we often are required to do in a day.

Recently you may have seen the research on the demerits of sitting for long periods of the day. It is not a stretch in imagination to understand the truth in this but there are other concerns related to sitting aside from cardiovascular consequences.

One of the most important muscle effecting sitting is the psoas muscle also known as the hip flexor. It is significant for both its position within the body and the action it produces. Additionally it is one of those muscles that can be tight but weak at the same time. Structurally it is attached to the front of the last five vertebrae in your low back and traverses through your abdomen attaching to the top of your femur or leg bone. During sitting this muscle shortens and the fibers come closer together and tighten up. When you rise from the seated position this muscle is sometimes slow to release and you may find you walk in a flexed or bent forward position for several steps. For those of you who are constantly being reminded to stand up straight and have a tendency to walk in a slightly bent forward position tightness in this muscle is often the culprit.

Keeping the psoas as lose as possible will significantly reduce low back stress and increase proper posture while strengthening will aid in keeping the core strong reducing back pain and minimizing the risk of injury.

To Stretch: There are several ways to stretch this muscle and I will review two of them for you here.

1. Start with one leg in the kneeling position at a 90’ degree angle with the other knee on the ground. From this position slide your pelvis forward while leaning your torso backwards. Hold for 20 seconds and then repeat on the other side.
2. Lay on the side of your bed or a bench with one leg hanging over the side but not letting your foot touches the floor. Hold this position for 20 seconds and then repeat on the other side.

Even though you may feel that one side is tighter than the other it is important that both sides are stretched to create a good balance.

To Strengthen: Again there are several ways to strengthen this muscle but I will give you two different ways to try this.

1. Start in a standing position with either an ankle weight or theraband (available at the office or online) attached to the ankle area. Support yourself by holding onto what ever is available such as a counter or chair. Slowly lift you leg to a 90 degrees angle. Lower it slowly and repeat 10 times. Work your way up to 3 sets of ten resting in between. When you are able to do three sets of ten increase the weight and start back with one set of ten continuing to work up to three sets of ten again.
2. If you are someone who belongs to a gym there are machines that you can use to strengthen your psoas. Due to the variability in machines you will need to ask a trainer which one in your gym will address this muscle.

In total it may take you five to ten minutes to address this muscle but I can assure you it will be well worth your effort in the long run. You will have less back pain, have better balance and stand straighter.

With Gratitude,
Pat

Yet another year has come to a close and if you are like many of us there is a high probability that you have over indulged in an abundance of sugar, alcohol, rich foods and all the other goodies that go with the holidays. Now that it’s over if you are anything like me you can almost feel your body requesting a much needed break.

Consider starting off the New Year by giving you body a rest and remove the sugar, breads, pastas, coffee and alcohol from your diet for a short period of time. As a general rule I prefer to cleanse my body twice a year. Generally I do one cleanse at the beginning of the year and another sometime mid summer and I always feel great. The longer you are willing to remove these foods the better but whether it is three days, a week or a month you will give your organs a much needed rest and rid your body of excess toxins. I find a three week cleanse is highly effective and comprehensive but if you are unable to commit to that consider doing a week. There are many ways to approach this “cleanse” and I encourage you to find the best method that fits your life style, caloric needs and any medical issues you may have. Even if you haven’t overly indulged during the holiday just living in a city exposes us to a multitude of toxins that we ingest, inhale or absorb on a daily basis.

Our body gets rid of these toxins through our urine, fecal material, sweat and breath. Enabling these mechanisms to function efficiently will provide many benefits such as increased energy, increased mental acuity and clarity, deeper more restful sleep, clearer skin and overall more effective and efficient organ function.

Here are a few considerations that will make this adventure more effective and help insure your success:

1. Plan ahead and have healthy snacks readily available. If you are hungry and don’t have anything to eat you will inevitably reach for whatever is available and it often will contain sugar.
2. Drink water!!! As you detox your body will begin to release toxins from your body and water is essential to carry the toxins out of the body as a waste product. Not drinking an adequate amount of water will put a load on your system as opposed to cleansing it because as you release these toxins they need to be effectively carried out of the body. Generally half your body weight in fluid ounces daily is a good rough estimate for the amount necessary for adequate cleansing. Green tea is also helpful and replaces the coffee ritual.
3. If you have access to a sauna at your gym, work or fitness facility consider getting in two times a week to further detoxify your system. The sweating further flushes the toxins from your skin and you will have the added benefit of muscle relaxation as well.
4. Fill your diet with a variety of different vegetables, nut and legumes and get rid of the breads, pasta and meat. Try getting creative with different foods and food combinations. You will enjoy it more, have greater success and are more likely to carry these new habit into your life as you reintroduce foods back into your diet. Consider also adding fermented foods such as yogurt, kimchi, kefir or fermented vegetables. These provide bacteria, which will support digestion and further aid in the detoxification process.
5. There are many products/kits on the market that are available to assist you in your cleanse. If you decided to enlist the help of one of these products please make sure they come from a reputable source. Here at the office we have some excellent products if you are interested.
6. Move your body! It doesn’t matter what you do even if it is simply taking a walk. The activity helps to pump the lymphatic system and move the toxins more effectively through your system aiding in elimination.

I encourage you to consider cleaning up the temple you live in. It’s easy, healthy, and you will definitely feel better. I can’t guarantee it but you also just may loose a little weight. Although a cleanse is good for just about everyone if you have any medical issues always check with your physician before starting a program to make sure it will be beneficial for you. My wish for each of you is a year filled with joy, health, love and success. Happy New Year!

With Gratitude,
Pat

Check out the list of the following symptoms to asses if any apply to you. While all of the symptoms are related to many disorders they are also associated with low levels of vitamin B12. In order to accurately discern whether your B12 levels are low or you are suffer from some other issue a simple blood test is in order and your doctor can easily do this for you.

Low levels of B12 can lead to:

1. Weakness, tired, lightheaded
2. Heart palpitations/shortness of breath
3. Constipation/diarrhea/loss of appetite/excessive gas
4. Tingling in hands and feet/difficulty walking with ease
5. Vision Loss
6. Pale skin/smooth tongue
7. Depression/ memory loss or behavioral changes

Low levels of B12 can be cause by a variety of issues but it is often the inability of our body to absorb the vitamin that is generally the root cause. Those individuals who are susceptible to any gastrointestinal disorders or have had gastrointestinal surgery are at a higher risk, as are older individuals, vegetarians, pregnant and lactating woman as well as those who suffer from pernicious anemia. Pernicious anemia is an autoimmune disease that affects the gastric mucosa resulting in atrophy, which in turn through a series of steps inhibits normal B12 absorption. Tingling in the hands and feet is a hallmark symptom of Pernicious anemia.

From a dietary standpoint the best sources of B12 include eggs, cheese, milk and milk products, meat, fish, fortified breakfast cereals, shellfish, poultry and some soy based products. B12 is a water-soluble vitamin so it is hard to overdose on it because what ever is not needed is generally excreted in your urine. Some of the side effects from taking B12 can include headaches, itching, anxiety or nervousness and in severe case uncontrolled movements.

I’m often asked if it is better to use the injectable form or take the oral supplements. This is entirely dependent on the state of your gastrointestinal system. In the case of pernicious anemia taking an oral supplement would be of little value because the atrophy of the stomach wall does not allow it to be absorbed therefore an injection is the best option. If you are able to digest and absorb properly then an oral supplement is fine. If you have assessed a need for B12 it’s important that you let your physician know before you begin to take it to ensure there are no issues with any other medication you are taking.

As with any medication, vitamin or supplement be certain that you have a need for it before beginning and if you do so taking it regularly will give you the best results.

With Gratitude,
Pat

Yes despite it’s ridiculous name it is sweeping the country and the fastest growing sport in the world. I play and as a result people frequently ask me about my experience of playing. This prompted me to use the opportunity in this month’s newsletter to expose those of you who are curious about the game and want to know more. Pickle ball is the fastest growing sport in the world for many reasons but the biggest is it is just flat out fun. Many of you may have heard of this new craze but have no idea what it is and many of you are already avid devotees. For those of you who are curious this will remove some of the mystery.

Pickleball is a combination of three sports-tennis, badminton and ping-pong. It is played indoors or outside on a court similar to a tennis court that is about two feet shorter on the ends but the same width. The paddle is flat and approximately the same size as a racquetball racquet. The ball is the size of a whiffle ball on steroids or about the size of a baseball. Tennis serving boxes are in the front while the pickball serving boxes are in the back close to the server. It can be played with two, three or four players.

Some additional information that makes pickleball an attractive exercise option include:

1. It won’t break the bank. Most places available for play are either free or have a nominal fee of $3-$5. Paddles can be purchased from $28 to $198 at pickleballcentral.com and amazon (of course). Some facilities have extra paddles available for your use.
2. You don’t have to coordinate everyone’s busy schedules. You simply show up any time during the predetermined time and play for as little or as long as you want.
3. Most everyone can play. If you have a previous history of playing any of the sports involved you will pick it up in just a few minutes. For those of you with little to no racquet experience you can also learn very quickly however may take a little more practice to become proficient.
4. You can play virtually anywhere. Whenever I travel I usually do an Internet search for local pickleball locations and simply show up at the appointed time. People are always welcoming to outsiders. For example if I travel to St. Simons Island I will do an Internet search for pickleball St. Simons and it let’s me know the details of where and when games will be played.
5. It’s a very social game. Everybody is generally welcoming and gracious. Over time you get to know an entire new group of friends and competition can range from very competitive to social but either way you will get a good workout and get your body moving. The limited size of the court is also a big advantage for those with knee or foot issues.
6. Games generally don’t last a long time. You play to 11 however if there are a number of people waiting games are often shortened to 7 to allow more playing time for everyone.
7. It’s great exercise and you can get a good workout but you generally are just having fun so you don’t notice the effort it takes.

For more information check out this video on how to play. What is Pickleball? – USAPA Pickleball

If you are interested in seeing some high level play watch the championship from last year by clicking this link. Pickleball Channel – YouTube

No matter what part of the country you live in consider checking out your local pickle ball centers and give it a try. I think you’ll have fun and be glad you did.

With Gratitude,
Pat

Aging is going to happen whether we rebel against it or not but we do have some control over aging well. Unfortunately, it is well documented that the likelihood of developing balance issues as you age is significantly high. This is because as we age we lose full balance function through a decreased or loss of sensory processing, the ability to integrate the information and issue motor commands and because we are generally weaker. Increased incidences of falls are one of those realities but with a little effort you can minimize it being your reality.

Ideally we want to begin to address these issues long before we need them however you can start at whatever level you are capable of and progress from there. Safety when performing these exercises is critical so I always insist that some one else is present especially when you first start. What we do know is that repeating specific movements will create a new neurological pattern in your brain. In addition by performing these repetitions you will strengthen the muscle utilized in balance. The more repetitive the movement the stronger the neurological connection and the easier you can access the movement.

I frequently discuss this with most of my more senior patients at some point and with a minimal amount of effort they find significant improvement and minimize the chance of injury while feeling stronger and more stable.

Consider trying the following simple exercises as recommended by the National Institute on Aging:

1. Standing up from a seated position without pushing up with your arms. This will activate your gluteus muscles, which often don’t fire optimally as you age.
2. Try standing in front of your kitchen counter or behind a sturdy chair. Gently place your hands out in front of you on the surface to steady yourself. Creating a slight space between your hands and the counter then lift one leg off the floor with a bent knee, look straight ahead and hold for ten seconds. Repeat with the other leg. Try to do five times each side morning and night. When you feel comfortable lift you hands up higher but keep them outstretched in case you need to catch yourself. When you are proficient try doing this with your eyes shut. (Continue to keep your hands out in front.)
3. Placing one foot behind the heel of your front foot and perform Heel/Toe walk. (walking in a straight line) Choose a spot in front of you and keep your eyes focused on it as you take a step moving the back foot in front of the lead foot. Keep your arms out to the side to assist in your balance and repeat for twenty steps morning and evening
4. When you have become fairly proficient with the above exercises try doing some of your regular exercises such as bicep curls or stretching on a large exercises ball. Performing exercises on the ball initiates a muscle in your abdomen called the transverse abdominus, which is a critical muscle recruited in balance.

If you are someone who likes to participate in a class experience I highly recommend Thai Chi as a safe effective gentle way to incorporate balance exercises into your life. Thai Chi can best be described as continuous flowing movement. It incorporates your whole body, is very gentle and almost anyone can participate. There are many places around town that specialize in groups specifically for the aging. Cate Morrill in Little Five Points has a company called Shoulders Down Inc., 404-525-6466 or try Jude at Decatur Healing Arts 404-378-6288.

I encourage you to try a number of these options and decided what works best for you. The sooner you begin the less likely you are to develop problems in the future so please get busy now!