Exercise and Stay Healthy

"I used to be able to do that when I was your age."

It's a phrase you've probably heard a lot of times, and may have said more times than you'd like to admit.  Aging can be hard to accept. As we age, our bodies make it easier to store fat while we start to lose muscle. Aches and pains that didn't exist 10 years ago occur more frequently.

But it doesn't have to be that way. We're all going to go downhill someday, it’s a fact of life, but why go without a fight? With the proper exercise your prime fitness years could be ahead of you. No matter what age you are you can get stronger.  

Strength is Related to Longevity

Stronger people tend to live the longest so being even a little stronger is always better regardless of your age.

Strength training can help address most of the major problems that sneak up on us as we get older. The average person will lose about one percent of their total muscle mass per year, starting in middle age. With muscle loss you can expect thickening of your tendons and ligaments, a lessening of the strength of your bones, and a decrease in the number of muscle fibers you can call upon when you need to use them.

The Key is to Focus on Total Body Strength

You have to train intelligently while focusing on increasing your stability and mobility along with increasing your total body strength. It’s important to concentrate on building strength which comes from lifting weights. That means weight lifting is important for women as well as men.  

When exercising you need to push yourself so you exercise all muscles of your body and not just the muscles you enjoy exercising. First, work on your "core" muscles of your abdomen and low back.  These are the muscles you use every day, all day long.  Follow this by exercising your shoulders, hips, and legs.

Lift Weights in a Functional Position

Once you become more comfortable with the weights try lifting them in a functional position such as standing.  Most people sit too much which can lead to lower back problems. Standing helps reduce this risk plus you are engaging core muscles to maintain your balance and posture making these types of exercises more beneficial. 

Stop Smoking to Save Your Back

It is being reported that back pain may be another consequence of smoking tobacco that has been demonstrated in a number of studies. The studies are showing that people who smoke have a higher incidence of low back pain. Back pain and smoking are both being identified as being public health priorities.

Approximately 22 million people in the U.S. suffer from back pain while 20% of the adult population smokes.

Free smoking cessation programs are available from the Centers for Disease Control available at www.cdc.gov/tobacco.

Quitting smoking is a modifiable habit that may help prevent or improve back pain. That means healthier people, less people suffering from back pain, and many more productive lives preserved and enjoyed.

Chronic Inflammation

Do you suffer from aches and pains? Are your joints puffy, bloated or swollen? Do you experience stiffness? If you have any of these symptoms, you could be at risk for chronic inflammation. The good news is you don’t have to live with pain. Learn a little about the good and bad sides of inflammation as well as how to prevent and reduce it through simple nutrition and lifestyle changes.

About Inflammation

A normally functioning immune system responds to harmful substances, irritants, infections and injury by instituting inflammation and other processes. Inflammation is actually a healthy and normal response for bodily repair. Redness, swelling, heat, itching, and pain are all signs inflammation is doing its job by sending antibodies to heal the damaged area.

Problem

Problems occur when inflammation becomes chronic as a result of being untreated. Most people seek quick relief in pills like Advil, Tylenol or Ibuprofen masking pain and preventing healing by disabling the body’s ability to detoxify, repair, and protect itself. With additional side effects caused by these drugs these well-meaning people often do more harm than good.

Chronic inflammation not only affects your daily performance but damages surrounding organs and tissues contributing to degenerative diseases like arthritis, heart disease, stroke, obesity, cancer, and possibly even Alzheimer’s. Chronic inflammation can also result in an increase in LDL (bad) cholesterol. You may be surprised to find out that LDL cholesterol does not increase in response to the number of eggs you eat but in response to the amount of inflammatory foods consumed. Experiment and see for yourself!

Solution

Start healing! Pain is present and being felt for a reason. Don’t ignore it but rather get rid of it for good. Get to the root of the problem by making simple nutrition and lifestyle changes. You’ll increase the nutrients in your diet, lower LDL (bad) cholesterol, strengthen your immune system, prevent disease, and even reduce body fat!

Nutrition

Avoid foods high in refined carbohydrates and  excess omega-6 essential fatty acids.

Eat anti-inflammatory foods like green leafy vegetables including kale, collards, spinach, and mustard greens along with with Omega-3 rich wild fish such as salmon, mackerel, sardines, tuna, and halibut. Spice up your foods with garlic, ginger, curry, chili peppers, rosemary, onions, scallions, leeks, chives, and shallots.   

Fermented foods such as yogurt, kefir, and sauerkraut will add to your anti-inflammatory diet.

Always drink filtered water (which helps detoxify the body), take cod liver oil (essential fatty acids), probiotics (for gut health and immunity), turmeric and bromelain (which offers joint support).

Make lifestyle changes taking long, easy walks for exercise and to relieve stress and tension. Sleep more to give your body the rest it needs to heal and repair itself and see your doctor to be tested for C-reactive protein which is indicative of inflammation within your body. You can use this simple test to see the results of your anti-inflammatory diet and lifestyle.

The Highly Sought After UFC Competition

RecoveryDoc athlete Mike Easton and his contender Raphael Assuncao
The competition will be held, Saturday, December 8th. Dr. Rick Rosa of Accessible Beltway Clinics has worked with professional fighter Mike Easton over the years.


All of the details about the fight and the players can be viewed on the UFC's website ---> http://bit.ly/TFNym5.
Dr. Rosa, a revolutionary leader in the field of sports chiropractic therapy,  has utilized his famed 6 Pillars of Recovery Program, with professional athlete Mike Easton over the years.

Watch Video of MMA Pro Mike Easton

Mike Easton lifts weight and talks about his recovery which was shortened by 50% of the estimated time after treatment by RecoveryDoc.

httpv://youtu.be/NpGWILn-80s

Dr. Rosa, a graduate of New York Chiropractic College, has devoted countless years to the study and integration of chiropractic medicine for recovery and sports. He consistently demonstrates his passion for the advancement of chiropractic medicine through continuous efforts in the education and training of both the chiropractic and athletic community on the essentials of chiropractic therapy and recovery.Video of MMA Pro Mike Easton as he lifts weight and talks about his recovery which was shortened by 50% of the estimated time after treatment by RecoveryDoc.

Dr. Rosa, the founder of RecoveryDoc, works with professional athletes— enabling them to train harder and recovery faster. He ensures athletes not only recover, but are able to perform better and train harder in preparation for the field.

RecoveryDoc’s Six Pillars of Recovery cover all aspects of recovery for injuries and training. The Six Pillars include; awareness of state, rest, play, nutrition, physical and psychological – ensuring professional athletes, recover faster and train harder.

The role of sports chiropractic care has greatly evolved over the past 20 years and Dr. Rosa plays an active role in the continual advancement.

Watch RecoveryDoc Athlete Mike Easton, Saturday, December 8th on Fox!

This is an event you don’t want to miss!

--> http://www.ufc.com/event/FOX5#/fight/Raphael-Assuncao-Mike-Easton

Pain, Inflammation, and Diet

Nutritional Content of your Diet Affects your Overall Health

Nutritional content affects physiology and overall health. Nutrition and diet can be used to balance hormones within a specific range to control cellular inflammation (that leads to pain and chronic disease) as well as to control hunger.

Processed Foods can Cause Inflammatory Processes in your Body and Disease 

Eating processed foods can cause silent inflammatory processes to begin in your body increasing pain as well as causing chronic diseases such as cancer, heart disease, diabetes, and weight gain. An anti-inflammatory diet consisting of whole foods balances three macronutrients (proteins, carbohydrates, and fats) at each meal.

Macronutrients Must Come from Whole, Unprocessed Food 

These macronutrients must come from whole, unprocessed food because these types of foods provide vitamins, minerals, and phytonutrients to heal your body and help you maintain optimal weight. 

To learn more about health, diet and chiropractic care, please visit our website at www.phcpt.com.

If you have more questions about , contact us at 410-256-9650 or sign-up at www.phcpt.com for a free consultation!

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Perry Hall Chiropractic and Physical Therapy

8817 Belair Road 

Perry Hall, MD 21236

410-256-9650 

www.phcpt.com