Chiropractic Care During Pregnancy

During pregnancy the body experiences many physical changes as well as additional demands. Rapid physical changes occur as the uterus expands to accommodate the growing fetus. Most notably perhaps, the pelvic bones must shift to make more room for the growing belly, creating space for the infant’s head in preparation for labor and delivery. This anterior shift or tilt in the pelvis can lead to more pressure and compression in the lower back causing biomechanical changes in movement patterns (ie. walking), which can then lead to pain. This physical transformation, along with the increase in pregnancy hormones like relaxin, are responsible for an estimated 50% of pregnant women developing lower back pain, hip pain and/or sciatica pain during their  pregnancy and/or postpartum. 

Chiropractic care can be beneficial during pregnancy by alleviating the compression in the joints and the muscular compensations caused by the physical changes that occur.  It can help decrease tension and pain in the musculoskeletal system by restoring proper alignment and movement to the joints. Increased blood flow in the muscles helps to decrease fascial thickening and painful trigger points.  

Chiropractic care can assist in providing more space for baby to move and grow and eventually move into an ideal birthing position (cephalic presentation). Tension in the muscles around the lower back, hips and/or pelvis area could make it difficult for baby to get into this position. Prior trauma like car accidents or sport injuries could attribute to this type of tension and should be addressed throughout pregnancy.

When searching for a Chiropractor that is right for you during pregnancy,  it is vital that they have experience treating pregnant patients and have the ability to incorporate soft tissue therapies along with pregnancy safe adjustments, as this will help ensure the best possible outcome for pregnancy, delivery, and postpartum. 

After treating a wide variety of pregnant patients and helping to support my wife during her pregnancy, delivery and postpartum, I found that getting into a maintenance Chiropractic routine around once per week to once every two weeks, especially after the 2nd and 3rd trimester, made a huge difference in her overall comfort levels and the prevention of any major musculoskeletal injuries. Preventative care during pregnancy is of the utmost importance as strains to the body are more common due to the relaxin hormone. Uncomfortable or disrupted sleep, increased pressure into the joints and carrying more weight can attribute to a slower healing process. It is vital to reach labor and delivery with minimal sprains, strains and/or sciatica type symptoms because the body needs to be in the best shape possible for the physical challenges presented during labor and delivery.

How to Turn a Normatec into a Gameready

In this video I show you how to turn your Normatec device into a cooling and compression unit with the help of a cold pack. The feel that you get with the Normatec and ice pack is similar to that of a Gameready machine.

Here’s a link to the cold pack used in the video.

https://www.coreproducts.com/collections/latex-free/hot-cold-pack

8 Way to Stretch & Mobilize the Shoulders & Upper back

Making sure your shoulders and upper back are stretched and mobilized is super important to help decrease injuries before exercise or strenuous activity.

7 Ways To Use A Foam Roller

Foam rolling is a self mayofascial release technique that helps to increase the pliability of your tissues, which can help to decrease injuries.  Foam rolling can be used as a warm up or cool down or after an exercise to help decrease soreness and help circulate oxygen to your tissues. This whole foam rolling routine should take you no more the 5-10 minutes. 

Foam rolling is a self mayofascial release technique that helps to increase the pliability of your tissues, which can help to decrease injuries. Dr. Cabrera's Website: http://gopalcabrera.com Written Instructions: *I like to start with the Thoracic spine, making sure to scan the area then micro roll those extra tight and tender areas that you find for about 15-20 seconds.

6 Key Strategies to Unlock Your Fitness Goals

Most of us want to look and feel good when we wake up in the morning.  We want to age gracefully, and we don't want to stop doing the physical activities that we love because of pain or limitations in our mobility.  We know that in order for this to happen we need to move our bodies, but we also know that as we age we must exercise in an intelligent way.  This helps reduce the chance of injury and maximize the health benefits of fitness.  So how do we go about getting on an exercise routine/program that is not only beneficial for building muscle and cardiovascular fitness but also helps to prevent injuries?

The answer to this question can become extremely complex.  If you prefer to spend your time/energy elsewhere you can hire a knowledgeable personal trainer who can design a program for you.  Or, you can join a CrossFit type of gym with knowledgeable trainers who do the programming for you and can help you achieve your fitness goals.  However, for those of you who want to go about this on your own, here are 6 tips that can make this process a little easier and get you going in the right direction. 

1.    Get to know your body.  What is your body type? Are you tall and skinny and have a hard time building muscle (ectomorph)?  Are you athletically built and gain muscle quickly (mesomorph); or are you generally soft and round and gain weight easily (endomorph)? 

2.    Train for the body type that you want.  It’s important to have a vision of what you want your body to took like and match your training program to build that body from the ground up.  For example, if you are an endomorph and want to look more like a mesomorph then you have to spend more time doing high intensity exercises and interval cardio training to cut the calories and then build the muscle.

3.    Determine your fitness goals.  Are you trying to gain muscle and/or lose weight? Are you training for a marathon or triathlon?  Are you working out to be able to minimize injuries during your weekly game of basketball or softball?  Or are you just trying to maintain your general fitness level and muscle composition?  Make sure that you keep the answers to these questions in mind when designing your exercise routine. 

4.    Determine your weak points or prior injuries.  Depending on the amount and/or types of injuries you’ve had, this may determine how much you can push yourself in a given exercise, the modifications you might want to take, or if you may want to begin or end some of your routines with some specific rehabilitation exercises.  For example, if you have a history of knee issues (such as a torn meniscus) you may want to avoid certain exercises like deep squatting (instead just go to 90 degrees), long runs on concrete, or “pigeon pose” during yoga.  Another potential factor to consider is what you do for a living.  For example, if you’re a drummer and spend many hours sitting, you’re most likely going to have very tight gluteus and back muscles, chronically shortened hip flexors and overly tight pectoral muscles.   Therefore, it would not make biomechanical sense to make your primary exercise a seated exercise like cycling.  Also, due to the over use of the pectorals, make sure you do exercises that strengthen the postural muscles (i.e. Rhomboids, middle and lower traps) with an exercise like the standing row with bands.

5.    Use a variety of exercises when making your fitness plan.  Just like you should include a diet with a wide variety of nutrients, having variety when it comes to your training is also beneficial.  Not only will this be better for your body but it will also make it so you don't get bored, burn out, or overdevelop certain muscle groups.  An issue I see sometimes is certain people become obsessed with one type of exercise like cycling and they only do that 6 to 7 days per week.  Unfortunately, sometimes this can lead to one muscle group being over dominant over another, which can then compromise or destabilize your joints.  In this case, the quads often become over dominant compared to the hamstrings leading to knee instability and a higher chance of potentially tearing cartilage or a ligament i.e. your ACL. [1][2]

6.     Write out your fitness plan week by week and stick to it.  Write down the specific workouts on your schedule and commit to them.  For example, if your goal is to workout 4 days per week for general fitness and you have a history of ankle injuries, your plan can look something like the following: Sunday- high intensity weight training with core strengthening for 1 hour, Monday- day off, Tuesday- 1 hour Spin class, Wednesday 3-4 mile hike with 10 minutes of ankle strengthening using resistance bands, Thursday- day off, Friday-1 hour yoga class with an extra focus on one-legged balancing poses to strengthen feet and ankles, and Saturday- day off.  Unfortunately, many people don't prioritize their workouts and then end up canceling last minute because something “more important” comes up. 

On a final note, everyone is born with his or her own unique genetic makeup and body type.  If you were born with an endomorphic body type and want to have a lean muscular body then you may have to work twice or three times as hard as someone with a mesomorphic frame.  However, if you carefully construct your exercise plan with the aforementioned information in mind and maintain an appropriate dietary plan, it may be possible to achieve your fitness goals. 

Resources:

[1] Gelula, Melisse. “Does Spinning Lead to Bulky Quads?” Well+Good, 12 July 2012, www.wellandgood.com/good-advice/does-spinning-lead-to-bulky-quads/slide/3/.

 [2]www.myontec.com/monitorin-uadriceps-vs-hamstrins-ratio-and-muscle-relaation-level-with-mbody/.

A Team Approach to Wellness Care

Over the course of the years that I have been in practice, I’ve had patients tell me many stories about their injuries and what kinds of therapies they’ve tried in the past or hope to try in the future.  I’ve had patients come to me for treatment after trying dozens of therapies from practitioners such as surgeons, intuitive healers, Chiropractors, Physical therapists, Acupuncturists, Massage therapists, and even healers like John of God in Brazil. I’ve also had patients that have been helped tremendously by these types of therapies by other health care professionals.

I have also had patients complain that they were hurt by another Chiropractor when they got adjusted, or the exercises that the Physical Therapist recommended was actually making their problem worse. I’ve had countless patients say that their pain was flared up after a massage therapist went too deep. I had a patient get back surgery from a neurosurgeon but when the pain was not better, go to a different surgeon who told him that the pain was coming from his hip not the back and would require another surgery. So I get it, people are apprehensive and nervous about seeking treatment from a new practitioner.  I’m sure many of you have had both negative and positive experiences and are bias because of stories you may have heard or read about but that's not what this post is about.

This post is about having an inclusive not exclusive attitude when it comes to compiling your wellness team.  Having a team approach and seeking the help of multiple practitioners is the most effective way to treat an injury or condition.  Being scared that a new practitioner will hurt you will be a hindrance to seeking medical attention and will most likely prolong your healing.

One thing I’ve heard during the course of the time I’ve been practicing is “I’m in pain but my Chiropractor told me that I shouldn't see anyone else.” This definitely rubs me the wrong way because if your doctor or therapist is telling you this, then it shows a general distrust of other practitioners and/or healing disciplines. I also believe these doctors are acting out of fear of losing you as a patient!

I encourage you to be your own health advocate. You should interview your doctor before you let him or her put their hands on you.  It is important that you understand what kinds of therapies will be used, why, and how it will be helpful for your condition.  If you have been hurt by a neck or back adjustment in the past or are not comfortable getting this type of therapy from a new practitioner, then make sure you communicate this and see if the therapist has any other tools that would be beneficial to speed up your healing.  I have treated many patients that go to multiple Chiropractors because they like certain things that each one of them does.  As a Chiropractor, I believe we are here to help you, the patient, feel better and increase your quality of life, not scare you into needing only our services.

On a final note, I had the privilege of being a part of the Los Angeles Clippers medical team for five years and one of the reasons that most of the players are able to withstand such a demanding schedule is that they are being treated by a plethora of skilled practitioners who use dozens of different techniques and modalities. A training room works like an assembly line factory – the athlete goes from station to station receiving treatments to help heal their injuries.  For example, an athlete may start out with an athletic trainer who stretches them and then uses modalities like ice/ heat, Normatec, Deep Muscle Stimulation (DMS), Electrical-stimulation, and ultrasound. Then a Chiropractor may do laser therapy and some adjustments. Then, the athlete may get sent over to the massage therapist who focuses on certain problem areas and helps to decrease muscle tension. After this, they might see the acupuncturist for some cupping or needling, then go back to the athletic trainer for taping. Finally, one completes the circuit with a workout with the personal trainer or Physical therapist to strengthen or rehabilitate weak or injured muscles.

To see this many health care professionals working together for one purpose is a beautiful thing and it’s something that all therapists/ healers should experience. Also, in the end, an inclusive way of treating patients is most beneficial to you! 

The Importance Of Musculoskeletal Maintenance Care

In today’s Western society, we cannot function without the use of our machines i.e. cell phones, computers and personal cars. Thus, we spend tons of time and money maintaining and repairing these vital gadgets in order to function and thrive in the world.  Some say the body is like a complicated machine.  But we don't do as good of a job in remembering to maintain our own health and wellbeing as we do with our belongings.  We all want to feel good in our bodies but most people do not take the necessary steps to make this possible.  The common thinking to living a well-balanced lifestyle is exercise and a healthy diet.  While I agree, as these two things are extremely important, we need to also spend some time on musculoskeletal maintenance care.  This provides support and allows for better movement in our bodies while preventing chronic injuries and pain. 

Unfortunately, popping anti-inflammatory and pain pills or using muscle relaxers before or after a workout is not musculoskeletal maintenance care.  These do not address the cause of the problem – they simply reduce the intensity of the pain and act as a Band Aid to the injury.  If the cause of the problem is not addressed, over time it will result in chronic pain or sudden acute failure of a ligament, tendon, or muscle.  This may require a surgical intervention and months of recovery. 

What is musculoskeletal maintenance care?

Musculoskeletal maintenance care consists of two parts: at home recovery and assisted recovery. The amount of time, money, and energy you should be spending on each has to do with any pre-existing conditions and how much you use and abuse your body on a regular basis.  The more injuries you have, the more your body has had to overcompensate.  Scar tissue builds up around the injured sites over time and unless you’ve worked really hard to rehabilitate each site then this scar tissue will make you more susceptible to further injuries and compensation. 

At Home Recovery:

This includes stretching, foam rolling (I recommend the Trigger Point foam roller), mobility work (see below for one of my favorite shoulder mobilizations), as well as ice and heat for increased circulation.  For areas with a lot of scar tissue that are reachable by the patient, I recommend the Fascia Blaster to help break up tight fascial adhesions or areas with scar tissue.  These at home recovery exercises should all be done to tolerance and should never be continued if you experience sharp or shooting pain. 

Assisted Recovery:

The help of a health care practitioner should be utilized based on your individual needs.  Preventative care is key to protect the body from muscle strains, tears and herniations that all could possibly lead to surgeries. Similar to a dentist’s recommendation of routine cleanings every 3-6 months to prevent cavities and root canals, you should also be getting your musculoskeletal system assessed and cared for.  Depending on various factors such as: past history related to injuries and accidents, exercise, diet, type of work and stress this will dictate how often to have assisted recovery care.

In my experience and as a chiropractor, the best practitioners for this type of care include seeing a chiropractor, osteopath, physical therapist, massage therapist, or acupuncturist.  Just as your dentist can evaluate your overall dental health so too should your musculoskeletal practitioner be able to evaluate your musculoskeletal health (i.e. muscles, joints, and bones, etc.).  He or she can guide you through the maintenance and recovery process to effectively treat and prevent injuries.

As a chiropractor, I can speak to some of the therapy treatments that are effective for assisted recovery.

Chiropractic Manipulative Technique (CMT) or commonly known as an adjustment, helps to realign the vertebrae while restoring movement to the joint that had become fixated.

Myofascial Release Techniques (MRT) or massage techniques work on areas that have muscular adhesions or knots due to over use or strain.  This helps create more pliability within the muscles allowing the body to become more balanced.  It can help the muscles recover faster after a lot of activity.

Laser therapy and ultrasound increase blood flow and thus oxygen to the cells accelerating healing while reducing muscle tension.

Kinesiology taping facilitates blood flow and supports optimal muscle movement.  This can be used during hikes or stressful exercise routines to help prevent injuries.  For those who play sports and/or do a lot of walking or standing, I utilize the Normatec recovery system.  The sequential compression that is created from the feet to the thighs helps to pump out lactic acid and inflammation faster, which leads to less muscular soreness and faster post-game and/or workout recovery.

In conclusion, if you want to continue to live a healthy and active lifestyle then it’s important to incorporate at home and assisted musculoskeletal recovery care into your exercise and diet routines.  The more stress placed on your body, the more vital your recovery program becomes to your overall health. If you drive your car more often you’ll need to get an oil change sooner; the more you use your body, the more often you should be going in for musculoskeletal maintenance care.

Exercise: Shoulder Mobilization

I use a folded towel because that's usually what’s most readily accessible.  You can grab the towel with your palms down in its longest distribution and simply move the towel above your head and behind your back trying to not bend your elbows.  The further apart you hold the towel the easier it will be to move the towel above and behind your body.  Then flip the grip and hold the towel palms up and perform the pass through motion using this grip.  Repeat 5 to 10 times with each grip or until the shoulders feel warmed up.  See photo below.

Antioxidants: What Are They and Why Does the Health Culture Obsess Over Them?

What is an antioxidant?

In laymen’s terms, antioxidants are substances found in fruits and veggies like blueberries that neutralize free radicals in the body, which can cause disease and health problems.

The more extensive answer is antioxidants help to prevent cell damage from harmful free radicals called oxidants (also called Reactive Oxygen Species or ROS). These are produced naturally in the body (especially when exposed to increased stress) and can also be found in environmental toxins (air pollution, cigarette smoke, alcohol, etc.). 

When the body is fighting off microbes and viruses it creates these free radicals, but if they exceed the amount that the body can deal with, then the free radicals can cause damage to the cells. This can contribute to accelerated aging and an overloaded immune system, leading to diseases like heart disease and cancer. 

So what can be done to prevent this?

Antioxidants are very beneficial to keep your body feeling and looking healthy and the best way to get them into your system is by eating whole foods that are high in these nutrients (look below for a list of antioxidant rich foods).

Can’t I just take a supplement?

While that seems like the obvious choice, overloading our systems with antioxidant supplements can actually be more harmful. It’s important to maintain an oxidant-antioxidant balance because taking too many antioxidant supplements can turn off the body’s ability to activate its own defense system. [1][2]

There is a growing amount of research suggesting over supplementation can even potentially lead to more disease and faster cancer metastasis (tumor spreading from the primary site of origin to other parts of the body). The activity of a cancer-suppressing gene (P53) gets turned off and thus helps cancer cells grow and spread more rapidly throughout the body. The antioxidants might initially help prevent cellular damage by protecting against tumor formation but once there is a tumor, the same antioxidants may facilitate the malignant behavior of these cancer cells. 

Also, many of the popular antioxidant supplements, like glutathione will end up being destroyed in the stomach by enzymes and lactic acid before even reaching the cells and won’t be as effective. Furthermore, many of the antioxidants that have been shown to prevent or decrease the effects of diseases in rat studies have been unable to show the same benefits in human trials [15][30].

What’s the best way of getting the benefits of antioxidants?

The body will best use antioxidants when absorbed through food. Read below about which foods are rich in anti-disease, aging and cancer benefits. It’s important to eat local, organically raised fruits and vegetables (especially cruciferous ones), eggs, and hormone-free, grass-fed meats. Make sure to limit the things that cause oxidative stress, like eating sugar and processed foods, staying up too late, drinking alcohol, smoking cigarettes, and not managing stress well. Most 

importantly don't rely on antioxidant supplementation because not only can they be costly, they can potentially facilitate the diseases you are trying to resist.

**As a side note, some of the basic supplements that I often do recommend are Vitamin D, Omega 3’s, and B Vitamins (B-Complex). 

Smoothies are a great way to increase antioxidants in your diet. Here is one of my favorite quick and easy recipes:

·      1 cup of hemp or almond milk

·      ½ of frozen banana

·      ½ avocado

·      ¼ cup of fresh or frozen strawberries

·      ¼ cup of fresh or frozen blueberries

·      2 tablespoons of chia seeds

·      1 tablespoon of spirulina powder

·      1 teaspoon of maca powder

***Add 1 tablespoon of almond butter for an added boost of protein and healthy fat.

_____________________________________________

See below for an extensive list of antioxidants by category and the whole foods that are the best sources.

The six main types of antioxidants are: phytochemicals, vitamins, minerals, enzymes/coenzymes, hormones, and metabolic factors /byproducts. [18]

Phytochemicals can be found in most natural, whole foods and they can be further broken down into 4 main types:

            Carotenoids: A vitamins that includes beta-carotene, lycopene, and lutein. Good sources include sweet potatoes, carrots, and dark leafy greens (i.e. kale, spinach, and mustard greens). [3][4]

            Flavonoids: Super-antioxidants that can be found in many of the foods that contain vitamin C i.e. strawberries, blueberries, red bell peppers, broccoli, citrus and tropical fruits.  Curcumin is a powerful flavonoid found in turmeric root, which has anti-inflammatory and cancer blocking properties. Also, cherries are particularly high in a type of flavonoid called anthocyanins, which according to recent studies, have been shown to decrease the chances of gout attacks when 10 or more are consumed per day. Other research suggests that they can also help to reduce symptoms of osteoarthritis – mainly the pain and stiffness so as to increase function in arthritic joints.  [3][5][14]

            Polyphenos (which are also a type of flavonoid): This is a very large class of antioxidants, which includes quercetin, lignins, and resveratrol. These can be found in cloves, star anise, cocoa powder, dark chocolate, chestnuts, hazelnuts, coffee, black and green tea, and red wine (pinot noir and cabernet sauvignon are the most antioxidant dense wines because they come from the red grapes with the thickest skins). [3][7][8][9]

            Allyl Sulfides: Naturally found in the onion family: garlic, onions, leeks, and shallots. [3][6]

Antioxidant vitamins include vitamins A (beta-carotene), E, C, D, K, and folic acid (B9).

            Vitamin A is found in two forms: active vitamin A (fat soluble) and beta-carotene (water soluble). Vitamin A and beta-carotene are important for maintaining a healthy immune system and are vital for eye heath, tissue repair, healthy skin, neurological function and many more. Some sources of vitamin A include animal products like beef, liver, eggs, and butter. [3][10]

            Vitamin E is also a fat-soluble vitamin that helps the body repair damaged skin, balance cholesterol, thicken hair, balance hormones, and improve vision. Some of the main sources are almonds, spinach, sweet potato, avocado, and butternut squash. [3][18]

            Vitamin C is a water-soluble vitamin that helps maintain healthy skin and collagen formation, boosts immunity, improves gum and teeth health, and helps with circulation and heart heath. Some of the main sources are oranges, red peppers, kale, and broccoli.  [3][17]

            Vitamin D is a fat-soluble antioxidant vitamin that is essential for healthy bones, a healthy immune system, and has been shown to help fight depression. Aside from getting about 20-25 minutes of direct sun exposure per day, some other good sources of vitamin D include: fatty fish like salmon, trout, and tuna, mushrooms, and egg yolks. [26]

            Vitamins K is a fat-soluble antioxidant vitamin that plays a critical role in wound healing by helping our blood clot after our skin gets punctured. It’s also important for bone health. Good sources include: dark green leafy vegetables like kale, spinach, and mustard greens. [25]

            Folic acid is part of the B vitamin family of water-soluble vitamins. It is important for many functions including cellular growth and regeneration, red blood cell creation, as well as encouraging normal fetal development. Foods high in folic acid include dark leafy greens, asparagus, broccoli, fruits, beans, peas, lentils, and avocados.  [3][16]

Antioxidant minerals are commonly known as essential minerals that we need in our diets. Many of them have antioxidant properties or are necessary to facilitate the antioxidant activity of other compounds. These include copper, manganese, iodine, zinc, selenium, and magnesium. [18]

            Copper is an antioxidant trace mineral, which means that we require very little of it to maintain proper health. Its primary role is to help form hemoglobin in red blood cells and collagen for healthy skin. Good sources include lentils, almonds, dark chocolate, and asparagus. [19]

            Manganese is another antioxidant trace mineral, which helps promote healthy bone production and helps with collagen formation. Good dietary sources include brown rice, oats, garbanzo beans, and spinach. [20]

            Iodine is an essential antioxidant trace mineral that is critical for thyroid function, which affects one’s metabolism, growth and maturation of the body. Some iodine rich foods include: Sea vegetables, eggs, tuna, corn, and raw cheese. [21]

             Zinc is an essential antioxidant trace mineral that plays a role in hundreds of enzymatic reactions in the body. It plays a big role in wound healing, synthesis of protein and DNA, perceptions of taste and smell, and can even affect your libido. Zinc-rich foods include: spinach, oysters, grass-fed beef, flax seeds, and kidney beans. [22]

            Selenium is an essential antioxidant trace mineral that is vital for a healthy immune system and proper functioning of the thyroid gland. Good sources of selenium include: eggs, raw-milk cheese, mushrooms, chicken, Brazil nuts, and oats. [23]

            Magnesium is an essential antioxidant trace mineral that helps maintain heart health, a healthy immune system, and muscle function. Good sources include: almonds, sesame seeds, bananas, cashews, tofu, and pumpkin seeds.  [24]

Antioxidant enzymes and coenzymes are compounds that help reactions take place in the body. They include superoxide dismutase (SOD), catalases, coenzyme Q10 (COQ10), and L-carnitine.  Others that are known as thiol antioxidants include glutathione (GSH) and alpha lipoic acid (ALA).  [18]

           Superoxide dismutase (SOD) is an antioxidant that helps protect your cells and is found in every cell of your body. As we age the amount of SOD in our cells decrease so it’s beneficial to fill your diet with nutrients that facilitate the production of SOD. Some of the best food sources include: honeydew, cantaloupe, and cruciferous vegetables (arugula, bok choy, broccoli, cabbage, Brussels sprouts, cauliflower, collard greens, kale, and mustard greens). [3][11][18]

            Catalase is an enzyme found in all the cells of the body. It helps to protect the cells against aging and diseases like cancer. Some of the best sources include alfalfa sprouts, avocados, sweet potatoes, fruits, and cruciferous vegetables.  [3][13]

            Coenzyme Q10 (COQ10) is an oil-soluble antioxidant that's involved with energy production at the cellular level. Certain studies show that quantities tend to decline as we age, which negatively impacts our immune systems and can leave us more susceptible to disease like heart disease, Alzheimer’s, and cancer. Foods rich in COQ10 include: grass-fed beef, free-range chicken, avocados, eggs, pistachio nuts, and broccoli.  [27]

            L-carnitine is an amino acid derivative antioxidant. It plays a crucial role in the production of energy by transporting fatty acids into your cells mitochondria (the energy converting factory in your cells) and it helps to remove toxic compounds. Although it is used as a weight loss supplement, research has been inconclusive. Good dietary sources include meat and fish.  [31]

           Glutathione (GSH) is an antioxidant that plays several important roles in the body. It is found within the cell and helps keep a healthy immune system. It acts as a co-factor for important enzymes like glutathione peroxidase (which helps protect the cell from oxidative damage), helps the liver detoxify fat before bile is emitted, protect against cancer as well as environmental toxins. Some of the best food sources include milk thistle (also milk thistle tea, can help protect the liver from toxicity when alcohol is consumed), whey protein, and cruciferous vegetables. [3][12][18][27]

            Alpha Lipoic Acid (ALA) is an antioxidant that is both water and oil-soluble, which allows it to help repair other antioxidants inside the cells or in the outer membrane. It helps increase glutathione levels, while helping to protect against heart disease and stroke and lower harmful cholesterol (LDL) that leads to atherosclerosis. It also protects against diabetes, preserves eye health and helps prevent memory loss. This antioxidant diminishes as we age so having a diet rich in this is critical. Good sources include: broccoli, spinach, grass-feed beef, Brussels Sprouts, tomatoes, brewers yeast, and beets. [18][27]

Antioxidant hormones help to regulate many different aspects of our body’s growth, nutrient metabolism, thermal regulation, and helps regulate blood sugar. Antioxidant hormones include melatonin and Dehydroepiandrosterone (DHEA). [18]

            Melatonin is an antioxidant hormone that is produced in the pineal gland and helps to regulate our sleep cycles. It also helps to regulate other hormones like female reproductive hormones including menstruation and menopause. As we age our pineal gland secretes less and less, which explains why many people develop insomnia as they get older. Some melatonin-rich foods include: pineapples, bananas, oranges, oats, rice, and corn. [18][28]

           Dehydroepiandrosterone (DHEA) is an antioxidant steroid hormone that is secreted by the adrenal glands and is very important for lean muscle development, fat burning, bone growth, skin health, and immunity. It is also a precursor to 18 steroid hormones including estrogen and testosterone.

            The production of DHEA naturally peaks between ages 20-25 and then declines. Unfortunately, many people in our society see a sharp decline in hormone output because of the fact that our adrenal glands are over worked because of the average American’s over worked and non optimal nutrition and lifestyle. This in turn, leads to adrenal insufficiency or adrenal fatigue, which then makes the adrenals unable to synthesize adequate levels of DHEA and makes for more rapid aging to occur. Good sources include healthy fats like coconut products, avocados, olive oil, nuts and seeds, and fatty fish like salmon. [18][29]

 Antioxidant metabolic factors and by products include bilirubin and uric acid. 

            Bilirubin is a substance found in bile and is produced when the liver breaks down old red blood cells. It helps fight against cell oxidation, especially in the brain.

            Uric acid is considered a “waste product,” as it is produced from the natural breakdown of food and the body’s cells, but it is a very important antioxidant, accounting for 60-70% of antioxidant activity.  [18][30]

Resources:

[1] @acsifferlin, Alexandra Sifferlin. “The Truth About Antioxidants.” Time, Time, 6 Aug. 2013, healthland.time.com/2013/08/06/the-truth-about-antioxidants/.[

[2] “What Are Antioxidants, Really?” Greatist, 23 Aug. 2016, greatist.com/health/what-are-antioxidants.

[3] “Types of Antioxidants.” Nutrex Hawaii, www.nutrex-hawaii.com/types-of-antioxidants.

[4] “Which Vegetables Are High in Carotenoids?” Healthy Eating | SF Gate, healthyeating.sfgate.com/vegetables-high-carotenoids-2256.html.

[5] “9 Flavonoid-Rich Foods to Fight Alzheimer's, Cancer and Aging.” Juicing for Health, 20 July 2015, juicing-for-health.com/9-flavonoids-rich-foods-you-must-include-in-your-diet.

[6] Bytes, Belly. “Vidalia Onion Spread.” Belly Bytes, www.bellybytes.com/nourish/allyl_sulfides.html.

[7] Mike, Dr. “Top 25 Highest Polyphenol Rich Foods.” Dr. Mike, 22 Aug. 2011, mikeroussell.com/top-25-highest-polyphenol-rich-foods/.

[8] Kahn, M.D. Joel. “10 Best Polyphenol-Rich Superfoods + Why You Should Be Eating Them.” Mindbodygreen, 24 Jan. 2015, www.mindbodygreen.com/0-17145/10-best-polyphenol-rich-superfoods-why-you-should-be-eating-them.html.

[9] “Choosing the Best Red Wine for Health (6 Top Choices).” Healthy - Fit - Smart, 2 Aug. 2017, healthyfitsmart.com/best-red-wine-for-health/.

[10] Axe, Dr. Josh. “Top 10 Vitamin A Foods.” Dr. Axe, 28 Mar. 2017, draxe.com/top-10-vitamin-foods/.

[11] LD, Jill Corleone RDN. “Food Sources of Superoxide Dismutase.” LIVESTRONG.COM, Leaf Group, 21 May 2015, www.livestrong.com/article/535782-food-sources-of-superoxide-dismutase/.

[12] Boldt, Ethan. “9 Ways to Boost Glutathione.” Dr. Axe, 21 June 2017, draxe.com/glutathione/.

[13] “What Foods Have Catalase to Reverse Grey Hair?” LEAFtv, www.leaf.tv/articles/what-foods-have-catalase-to-reverse-grey-hair/.

[14] How Cherries Help Fight Arthritis.” Living With Arthritis, 16 Feb. 2016, blog.arthritis.org/living-with-arthritis/arthritis-diet-cherries/.

[15] Moyer, Melinda Wenner. “Antioxidants May Make Cancer Worse.” Scientific American, www.scientificamerican.com/article/antioxidants-may-make-cancer-worse/.

[16] Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM. “15 Foods High in Folic Acid.”Dr. Group's Healthy Living Articles, Global Healing Center, Inc, 19 Nov. 2015, www.globalhealingcenter.com/natural-health/folic-acid-foods/.

[17] Axe, Dr. Josh. “Top 10 Vitamin C Foods.” Dr. Axe, 28 Mar. 2017, draxe.com/top-10-vitamin-c-foods/.[18] Axe, Dr. Josh. “Top 10 Vitamin E Rich Foods.” Dr. Axe, 28 Mar. 2017, draxe.com/top-10-vitamin-e-rich-foods/.

[18] “The Ultimate Guide to Antioxidants: Types, Food Sources & Supplements.” Fitness Edge, fitnessedge.net/antioxidants/.

[19] Axe, Dr. Josh. “Top 10 Copper Rich Foods.” Dr. Axe, 29 Mar. 2017, draxe.com/top-10-copper-rich-foods/.

[20] Manganese, www.whfoods.com/genpage.php?tname=nutrient&dbid=77.

[21] Babcock, Jillian. “Are You Eating Enough Iodine-Rich Foods?” Dr. Axe, 21 June 2017, draxe.com/iodine-rich-foods/.

[22] “26 Foods High in Zinc for Overall Good Health.” Bembu, bembu.com/foods-high-in-zinc/.

[23] Vineetha. “20 Selenium Rich Foods You Should Include In Your Diet.” Health Beckon, www.healthbeckon.com/selenium-rich-foods/.

[24] Axe, Dr. Josh. “Top 10 Magnesium Rich Foods Plus Proven Benefits.” Dr. Axe, 2 Aug. 2017, draxe.com/magnesium-deficient-top-10-magnesium-rich-foods-must-eating/.

[25] Vitamin K, www.whfoods.com/genpage.php?tname=nutrient&dbid=112.

[26]The World's Healthiest Foods, www.whfoods.com/genpage.php?pfriendly=1&tname=nutrient&dbid=112.

[27]“The Trusted Source for Natural Health Solutions.” Vitality - Toronto's Monthly Wellness Journal, vitalitymagazine.com/article/top-five-network-antioxidants/.

[28] “8 Foods to Naturally Increase Melatonin for Better Sleep.” Natural Society, 7 May 2014, naturalsociety.com/8-foods-naturally-increase-melatonin-sleep/.

[29] “10 Tips to Boost DHEA Levels.” Supercharge Your Health, drjockers.com/10-tips-boost-dhea-levels/.

[30] “All About Antioxidants | Paleo Leap.” Paleo Leap | Paleo Diet Recipes & Tips, 18 Jan. 2015, paleoleap.com/all-about-antioxidants/.

[31] “L-Carnitine - A Review of Benefits, Side Effects and Dosage.” Healthline, Healthline Media, 20 Aug. 2016, www.healthline.com/nutrition/l-carnitine.

Probiotics: How Gut Health Affects Your Overall Wellbeing

I first was introduced to the idea of probiotics in college after returning from a month long backpacking trip through Europe.  I traveled to more than seven countries soaking up what each culture had to offer. However, this also meant I was less careful with my diet while running on very little sleep.  Although the trip was soul enriching, I arrived home physically and mentally depleted.

One of the main issues I faced after the trip was a weakened digestive system. I developed extreme sensitivities to many foods including anaphylactic-like reactions to some dairy products and alcohol. Due to the stress of traveling, I destroyed many of the ‘good’ gut bacteria (probiotics), which lead to an unhealthy ratio of ‘good’ to ‘bad’ bacteria (fungi, yeast, parasites).

I spent the better part of that year seeking the care of allergists and alternative doctors as well as performing my own research to understand what was happening in my body.

I tried different elimination diets (gluten-free, vegan, dairy-free, and abstained from alcohol) to assess what was triggering the symptoms. I also tried a range of supplements and it was at this time I started taking probiotics. I learned from my reading about the benefits of gut and immune health and immediately, I felt a difference.

The recovery took many months but I was able to finally bounce back and heal my gut with the help of a nutrient dense diet, while getting plenty of sleep, avoiding toxins, and most importantly consuming plenty of probiotics. 

The importance of a healthy gut

It turns out that a major part of our immune system (80%) is located in our digestive system. This means the healthier your gut is the healthier you will be and the more you will be able to fight off diseases.

Interestingly, the digestive system also has a major impact on our neurological system. The healthier your gut is the better your mental health will be. In fact, the digestive system is often referred to as our second brain, which explains why having a “gut feeling” is actually real.

Also, diseases associated with gastrointestinal issues can have a clear connection to increased chances of developing mental issues like depression. Studies show that obesity is associated with a 55% increased risk of depression. [1][2] Studies show that people who are overweight have less gut microbe diversity compared to people of a normal body mass index, who have many different types of “good” bacteria. 

Why probiotics are so good for your gut

The gut is made up of trillions of microbes (or bacteria) some of which support our ability to absorb nutrients and fight off infections. This ‘good’ bacteria, called probiotics helps fight off ‘bad’ bacteria like yeast and fungi while also helping to produce vitamin B12, and healthy skin.

If there’s not a large presence of probiotics in the gut, then it could lead to digestive disorders, skin issues, candida, autoimmune disease, and a suppressed immune system – all leading to an increased susceptibility to colds and flus. [1][2][3]

I like to think of the balance of bacteria in the gut as if it’s a large empty glass. The more we are able to maintain a healthy diet and lifestyle and keep our glass empty, the better our body will be able to handle toxins and stressors. Conversely, as our glass starts to get filled with poor dietary choices, toxins, and stressors, the contents start to overflow and our bodies go in a hypersensitive state, and begin to react negatively to everything.

For example, one can experience bloating and indigestion after eating a slice of pizza or get a headache and/or become tired after drinking a glass of wine. This is the result of the ‘gut glass’ being somewhat full. However, when it’s overflowing the body’s reaction can be more intense such as the onset of allergic reactions, like itchy skin, hives, swelling, and diarrhea to something like a slice of pizza or a glass of wine.

How to get probiotics in your diet

Aside from taking supplements, there are natural ways to include probiotics into your diet. Fermented and/or cultured foods like sauerkraut, kimchi, and kombucha (my favorites brands are GTS organic raw kombucha and Health Aid kombucha) naturally have various strains of probiotics from the fermentation process.

Other sources include: kefir, apple cider vinegar (you can add a tablespoon as part of a dressing or mix it with water), pickles, umeboshi plums, miso, and for the LA folks, fermented sea vegetables from Moon Juice are a very tasty option.

Another popular probiotic source is yogurt. However, I’m not a huge fan because most yogurts on the market come from cows treated with hormones and antibiotics and there can be a lot of added sugar. If your body does well with yogurt, greek yogurt is a better option. Also, making sure your yogurt is live cultured and that it’s coming from organic grass-fed cows, goats, or sheep is important.  [1]

Probiotic supplements

While it’s best to get probiotics through food, there may be times in which you should supplement. If one is undergoing a course of antibiotics to treat an illness (as antibiotics blast all the gut bacteria) or dealing with a lot of stressors and need some extra immune support, supplementing is key. I typically recommend the Probiotic Synergy or Probiotic Supreme from Designs For Health or the Ultimate Flora Extra Care Probiotic.

As a side note, a supplement I recommend for people who experience a lot of bloating and abdominal discomfort after eating, although not a probiotic, is a natural botanical extract supplement called Atrantil.

Another good digestive support supplement is the Lemon Ginger Cayenne Pepper water I discussed in a previous blog post.

In conclusion, gut health is vital for longevity and wellness. Aside from making healthy life choices, it’s critical to keep feeding our digestive systems plenty of probiotics so they can help keep our glass empty and counterbalance the natural and unnatural stresses of life

References

[1]Axe, Dr. Josh. “Probiotics Benefits, Foods and Supplements.” Dr. Axe, 9 Aug. 2017, draxe.com/probiotics-benefits-foods-supplements/.

[2] Brogan, Kelly. A Mind of Your Own The Truth About Depression and How Women Can Heal Their Bodies to Reclaim Their Lives. Harperwave, 2017.

[3] Squatchy, et al. “These Little Bugs Decide If You Get Fat.” The Paleo Diet - Robb Wolf on Paleolithic Nutrition, Intermittent Fasting, and Fitness, 25 Aug. 2015, robbwolf.com/2015/08/26/these-little-bugs-decide-if-you-get-fat/.

Staying Hydrated This Summer

As the temperature starts to rise into the triple digits (at least here in Southern California) it’s very important to be conscious about how it affects your body.  With the increased heat and exposure to the sun, it is relatively common for people to suffer from heat exhaustion.  This is characterized by symptoms of fatigue, nausea, weakness, irritability, thirst, dizziness, dry skin, headaches, and even fainting.  Heat exhaustion can usually be treated with simple remedies such as rest, hydration (including replenishing electrolytes), and moving to a cool environment.  However, heat exhaustion can lead to more severe conditions such as confusion, heat stroke, and seizures, which usually requires medical attention. [1][2][3]

Most people think staying hydrated with water or LaCroixs is sufficient when spending a casual day at the beach or after a long strenuous hike.  But is there something better for you? As someone who has played all sorts of sports during the hot summer months (mainly basketball, tennis, and beach volleyball), I would often leave at the end of my games feeling exhausted along with experiencing many of the aforementioned symptoms associated with heat exhaustion. So, I had to make some adjustments in my pre-, during, and post-game hydration strategies.

If you’re thinking, ‘Well that's why they make sports drinks’, then you should think again.  Most sports drinks on the market, while they do contain electrolytes, are mostly made of sugar. For example, a 32-ounce bottle of Gatorade or Powerade can contain up to 200 calories and almost 53 grams of sugar!  While not beneficial for the person trying to lose weight, the increased sugar will end up canceling out the benefits of electrolytes as well. [4]

How about pickle juice?

First of all, I am a big fan of taking a swig of pickle juice after a sweaty workout as it helps to replenish electrolytes fast without all of the added sugar.  In a study published in Medicine and Science in Sports and Exercise, the researchers were able to show that dehydrated men experienced faster relief from muscle cramps after drinking just 1/3 cup of pickle juice when compared to drinking water alone.

Pickle juice also helps you stay hydrated when working out for longer periods (>1 hour) or in hotter climates due to its high levels of sodium and potassium.  It’s also high in vitamin C and E, two antioxidants that help boost your immune system and shield your body against damaging free radicals.  As an added bonus, the vinegar in the pickle juice is a fermented food that helps to encourage the healthy growth of good bacteria and flora in your gut that helps boost your immune system and its own defenses. [5]

 What about coconut water?

I am also a pretty big fan of 100% coconut water. I have to make the distinction because with the growing trend and popularity of coconut water, there are so many types of coconut water on the market now.  Many advertise themselves as coconut water but then have added flavors and sugar, which then diminish the beneficial effects of natural hydration.

The best kind to get is straight from the source – water from an actual coconut.

If this is not available, be sure to get a beverage that clearly states it is made from 100% coconut water with no added ingredients. 

The benefits of coconut water are numerous: it has many vitamins and electrolytes, its low in sugar and calories (1 cup of coconut water has about 46 calories and 10 grams of natural sugar).  It can also help to lower blood pressure because of the high potassium content and can lower the bad cholesterol and triglyceride levels because of the potassium, calcium, and magnesium content in the water.

For those engaging in mild to moderate exercise and activity, coconut water would be an adequate replacement to water or sports drinks. However, for the more intensely active person or during the hot summer months, coconut water may not cut it. Since it has higher levels of potassium then sodium and the mineral that we lose most during the time we sweat is sodium, coconut water is not able to adequately replenish what you have lost.  [6]

Recipe to stay hydrated: Himalayan Salt, Baking Soda, Lemon and Honey Water on Ice

Pickle juice is good to take a swig of after the gym and coconut water is refreshing while exercising but here is my go to drink for during and post-long sweaty workout.

Directions and Ingredients:

·      16 oz of filtered water (I use the Berkey filter)

·      Add a pinch of Himalayan salt (Celtic sea salt or Real salt can also be used)

·      Squeeze about ¼ of a lemon or lime

·      Add half a teaspoon of baking soda

·      Add a tablespoon of raw honey

·      Add Ice and stir

 Pink Himalayan salt

This is possibly the purist and most beneficial type of salt to ingest. It has over 84 minerals and trace elements and has countless health benefits. These include: improvement of respiratory problems, sleep quality, balance of the body’s pH and acts as a digestive aid. [7]

 Lemon Water

Lemon water is tasty and refreshing and can help promote hydration.  It’s also a good source of vitamin C and can help improve skin quality, support weight loss, aid in digestion, and prevent kidney stones. [8]

Baking Soda

Baking soda is not only a useful ingredient for baking, but it can also be good for your health. It helps decrease stomach pains due to bloating, gas and digestive issues, neutralizes acid, kills fungi, mold, and parasites, increases your immune system, helps fight against coughs and sore throats, reduces symptoms of gout, muscle pain and fatigue, promotes kidney health, and helps with urinary tract infections. [9]

 Raw Honey

Pure, raw, unfiltered and unpasteurized honey has many health benefits. It contains high amounts of antioxidants, which helps boost the immune system and energy level. It also helps with weight loss and reduction of seasonal allergies. [10]

All of these things combined and you have a super hydrating and health beneficial drink!

To conclude, in order to maintain adequate hydration for the best possible performance during the hot summer weather, stay away from sugary sports drinks like Gatorade and Powerade.  If you can’t plan ahead, grab a coconut water and some pickle juice but if you can spare five minutes, use your reusable water bottle and make the Himalayan salt, baking soda, lemon and honey water with ice mixture and bring that to your next summer exercise activity. 

References

[1] Harmon, Katherine. "How Does a Heat Wave Affect the Human Body?" Scientific American. N.p., n.d. Web. 15 July 2017.

[2] Inc., Pelmorex Weather Networks. "Five Horrible Things Extreme Heat Does to the Human Body." The Weather Network. N.p., n.d. Web. 15 July 2017.

[3]"13 Ways the Sun Affects Your Body: The Good & The Bad."Www.unitypoint.org/livewell/. N.p., n.d. Web. 15 July 2017.

[4]"High in Sugar from 9 Negative Effects of Sports Drinks (Slideshow)." The Daily Meal. N.p., n.d. Web. 15 July 2017.

[5] Rainey, Alli. "Drinking Pickle Juice: 10 Reasons It's All the Rage." Healthline. Healthline Media, 03 May 2016. Web. 15 July 2017.

[6] "Is Coconut Water Good for You?" Dr. Axe. N.p., n.d. Web. 15 July 2017.

[7]"Pink Himalayan Salt Benefits That Make It Superior to Table Salt." Dr. Axe. N.p., n.d. Web. 15 July 2017.

[8] McDermott, Annette. "7 Ways Your Body Benefits from Lemon Water." Healthline. Healthline Media, 19 Feb. 2015. Web. 15 July 2017.

[9]"33 Surprising Baking Soda Uses & Remedies." Dr. Axe. N.p., 26 June 2017. Web. 15 July 2017.

[10]"Raw Honey: Get More Energy (Just Like Ancient Greek Athletes Did!)." Dr. Axe. N.p., n.d. Web. 15 July 2017

Coping With Your Commute

Generally speaking, commuting is probably the most dangerous and stressful thing that we put ourselves through on a daily basis. Adding to this, not sleeping enough hours, distractions due to smart phones, and the stress of being late for work can really make things extra hazardous on our health. The feeling of being stuck in traffic and then rushing to your destination can leave you feeling frustrated, anxious, and even angry. And, if you get cut off or “disrespected” by another driver on the road, then that can really get the “fight or flight” hormones flowing.

Certain situations in traffic may trigger our primal instincts of survival, activate our sympathetic nervous systems and as a result make us act out defensively to protect ourselves against potential danger or threat. In response to this nervous system activation, the neurotransmitters released by your adrenal glands (adrenaline and noradrenaline) increase your heart rate, increase your blood pressure, open up the air passages to facilitate breathing, enlarge your pupils to help with vision, and help to shuttle more blood to your muscles to get them ready for possible engagement. [3] Once this physiological response is activated it is very hard to regain composure. Once we are triggered, we are ready ‘to go to battle’ against the supposed threat, our bodies are primed and ready to sprint, jump, kick, and punch, so sitting in a slowed vehicle in traffic is the worst possible outlet for your brain and body. [1] [2]

Being exposed to these feeling of anger and frustration on a daily basis can have very negative effects on your mental and physical state. Cortisol, a hormone released during periods of stress or the “fight or flight” response, helps to enhance and protect the body against adrenaline and noradrenaline. However, if this hormone and these neurotransmitters are not able to come back down to their normal concentrations, then they can start to create havoc on the body and can lead to all sorts of health issues like anxiety, depression, fatigue, digestive problems, memory and concentration impairment, weight gain, heart disease, headaches, and sleep problems. [4] In 2012, a study by Washington University in St Louis, found that people who had long commutes had associations with higher weight gain, lower fitness levels, and high blood pressure, which increases your overall risk of cardiovascular disease. They also found that these higher levels of chronic stress could make you more vulnerable to disease since it lowers your immune system and increases your chances of depression. [1]

So how can you maximize your commute and reduce negative effects?

As someone who has commuted through busy, LA traffic for the past 6 years (2 hours per day, 5 days per week), I have picked up a few coping mechanisms along the way.

1. Turn your commute into an educational trip. After catching up on the latest news stories on NPR I use the rest of my commute to listen to new music, interesting podcasts or audio books. I like listening to books that I’ve been putting off reading such as ‘self-help’ books or books on health and fitness. These include: The Power of Habit by Charles Duhigg, Mind Games: Phil Jackson’s Long Strange Journey, The 7 Habits of highly Effective People. Some of my favorite podcasts are: The Paleo Solution Podcast with Robb Wolf, TED Radio Hour, Radiolab, This American Life, Hidden Brain, S-Town. 

2. Strengthen your core during your commute.

            - Engage in pelvic tilting exercises while driving. While holding the steering wheel at the bottom with palms up, begin to tilt the pelvis with each exhale. As you breathe out tilt the pelvis forward as you tighten the abdominal muscles and pelvic floor muscles (Kegel exercises). Start with 2-3 sets of 8-12 repetitions.

            - Work on postural muscles. While holding the steering wheel at the bottom with your palms up begin to move the shoulder blades back and down. As you exhale allow the chest to come forward as you contract the rhomboids and the middle and lower trapezius muscles, as the scapulas (shoulder blades) move away from your ears and towards your back pockets. Hold for the duration of the exhale breath. Start with 2-3 sets of 8-12 repetitions.

            - Restore the proper curve to your spine with chin tucks. While holding the steering wheel at the bottom with your palms up, start to move the shoulder blades back and down during your exhale while retracting the chin down towards the head rest. To do this movement correctly, make sure the head stays in a straight line as the chin goes back towards the headrest and hold for the duration of the exhale breath. Start with 2-3 sets of 8-12 repetitions.

            - Stabilize your shoulders with shoulder retractions. First hold the steering wheel with both hands at a 3 and 9 o’clock position with thumbs up and elbows locked out in a straight position. Then with each exhale move the shoulders backwards into a retracted position. You can perform the exercise with one shoulder at a time or with both shoulders at the same time. Hold for the duration of the exhale breath and relax on the inhale breath. Start with 2-3 sets of 8-12 repetitions.

            - Strengthen your grip. While holding the steering wheel with one hand you can use the free hand to work on your intrinsic hand muscles as you exhale and squeeze a tennis ball or a stress ball. If you want to strengthen the wrist flexors and extensors try using the Metolius GripSaver Plus ball. Hold for the duration of the exhale breath and relax on the inhale breath. Start with 2-3 sets of 8-12 repetitions.

**Many of these exercises can be performed in combination with each other. For example, you can perform the pelvic tilt exercise while working on the postural muscles of the upper and doing chin tucks.

 3. Turn your commute into an opportunity for spiritual growth. I often joke with some of my patients that I’ll know I’ve attained enlightenment the day I’m able to drive to and from work in traffic without it affecting my emotional state. Thus, you too can use your commute to test your own virtues of patience, empathy, and love especially while running late, getting cut off, or having car trouble.

So when something unfavorable happens on your drive, simply let the thoughts and emotions arise, notice them and then let them pass and fade away. See how they eventually dissipate and dissolve if you stop giving them energy. We can become so attached to undesirable situations that occur on our drives that we continue to replay the event over and over again, which makes us continue to be upset hours or even days later. 

So don’t get discouraged when you feel yourself overflow with emotion, just recognize it, forget about it, and shift your focus as smoothly as possible. Use your drive to work to expand your mind and strengthen your body and see how your emotions stabilize and your attitude changes towards your commute.

(Please be careful while driving and follow all traffic laws. Perform the exercises and activities at your own risk).

References

[1]Affairs, GMA News and Public. "Stress, Pollution, Fatigue: How Traffic Jams Affect Your Health." GMA News Online. N.p., n.d. Web. 08 June 2017.

[2]Landau, Elizabeth. "Can You Believe This Traffic? Health Consequences of a Long Commute." CNN. Cable News Network, 24 Nov. 2012. Web. 08 June 2017.

[3]"You & Your Hormones." You & Your Hormones | Hormones | Adrenaline. N.p., n.d. Web. 08 June 2017.

[4]"Chronic Stress Puts Your Health at Risk." Mayo Clinic. Mayo Foundation for Medical Education and Research, 21 Apr. 2016. Web. 08 June 2017.

The Single, Best Morning Dietary Ritual You Could Do For Your Health: Warm Lemon-Ginger-Cayenne Pepper Water

I’m big on routines, specifically morning beverage routines and after trying many I think I have finally found my favorite one. I’ve been having warm lemon-ginger-cayenne pepper water for the past six months now and I can honestly say that it has made a significant difference to my overall health and energy level.

As a Los Angeles commuter who spends about 2 hours per day in traffic (stay tuned for my next post “Coping With Your Commute”), along with the physical demands of my work as a Chiropractor and exercise routine, the way I live my life made it difficult to not feel completely run down by the end of the week. I experienced sore throats more often and had increased digestive sensitivity issues from these life stressors. I also felt like I needed a “go to” on mornings when I had to get up early after enjoying a bit too much of the LA night life and coffee only depleted me more. While I, of course, still come down with occasional colds, after starting the warm lemon-ginger-cayenne pepper water, my immune system and digestion feel stronger and more stable. Also, it feels soothing on the throat.

I drink the warm lemon-ginger-cayenne pepper water Monday through Friday but usually take the weekend off to enjoy other morning beverages like coffee, unless I feel like my immune system is being challenged. My routine is as follows: Get up, drink at least 12 oz of filtered, room temperature water (I use Berkey filtered water. Boil filtered water, chop up 3-4 thin slices of fresh ginger, squeeze ¼ of a lemon, and add a few shakes of Simply Organic cayenne pepper to my travel mug. When the water starts to boil, I pour it over the ingredients in the mug. I let the drink steep as I shower and get ready for my day and then I drink it as I drive to work.

So why do I do this?

Lets break down the benefits of the three main ingredients: ginger, cayenne pepper, and warm lemon water.

Ginger

Ginger is a powerful mind and body food. It has anti-inflammatory and antioxidant properties that can help fight the flu, improve digestion and brain function while reducing the risk of Alzheimer’s disease. Ginger contains a substance called (6-gingerol) that may also help prevent cancer and has been shown to have health benefits for your heart as well as anti-diabetic properties as it can lower blood sugar and decrease the bad cholesterol (LDL’s). And for women, it has been shown to reduce menstrual pains! [1]

Cayenne Pepper

Cayenne pepper is also an anti-inflammatory agent that helps with digestion by stimulating the production of saliva. It increases the flow of enzyme production and helps to stimulate gastric juices that help break down foods and boosts your metabolism in flushing out toxins. Additionally, it eases ulcers, upset stomach, decreases bloating, diarrhea, food sensitivities and decreases symptoms of leaky gut. As an added bonus it helps to prevent bad breath!

Other benefits include: migraine relief, prevents formation of blood clots, relieves joint and nerve pain, and treats skin conditions like psoriasis (used in the form of capsaicin cream). Cayenne pepper also helps to fight off common colds and flu as it helps boost your immune system along with the ability to kill fungus and prevent the formation of fungal pathogens. Lastly, it has been shown to help prevent lung cancer in smokers as it has the ability to stop the formation of tobacco-induced tumors in lung tissue.  Similar findings were found when liver tumors were exposed to cayenne pepper. [2]

Warm Water with Lemon

Warm lemon water aids the digestive system, increases the elimination of waste products, helps with overall bowel health and has been used for weight loss. It also helps to maintain a healthy immune system and is a blood purifier. Lemon is high in vitamin C and so it plays a crucial role in the formation of collagen, which is important for healthy skin and hair. It also helps to reduce inflammation in the joints and can help dissolve uric acid (a major problem for those with Gout). It also strengthens the liver by balancing the concentration of liver enzymes and helps to replenish body salts after a long strenuous workout.

I know this beverage can be somewhat of an acquired taste, but just remember how much you hated the taste of wine or tequila when you first tried it!;) The difference though is that becoming familiar with this beverage has lasting health benefits to help combat the daily life and environmental stressors and toxins we expose ourselves to.

If you prefer the taste, smell, or effects of other morning beverages and are not willing or ready to make the swap just yet, you can add a small cup of warm lemon-ginger-cayenne pepper water before your morning “cup of Joe”. And if that still seems like too much to ask then I highly suggest making yourself one after nights of increased consumption of alcohol, cigarettes, and lack of quality sleep or if you feel you’re coming down with a cold. [3]

Happy drinking!

References

[1] "11 Proven Health Benefits of Ginger." Authority Nutrition. N.p., 18 Aug. 2016. Web. 20 May 2017.

[2] "Cayenne Pepper Benefits Your Gut, Heart & Beyond." Dr. Axe. N.p., 28 Mar. 2017. Web. 20 May 2017.

[3] Health, Underground. "16 Health Benefits Of Drinking Warm Lemon Water." FOOD MATTERS®. Food Matters, 16 May 2017. Web. 20 May 2017.

Exercise More This Holiday Season

As we all know, the holiday season brings plenty of opportunity to loosen the belt and indulge in lavish treats and libations. You might be thinking, how much weight does one gain during this feeding frenzy of sweets and alcohol? Well here’s the good news: the amount of weight gain during the American holiday season (from Thanksgiving until New Year’s), is an average of less than one pound. However, the weight gain over the holiday season is typically not lost during the course of the year (New England Journal of Medicine).

Gaining 1-2 pounds during the holiday doesn't seem significant unless it keeps happening year after year, getting added to your body over a 10-20 year period. Meaning you don’t have to pass on the cheesecake your sister made for Christmas Eve dessert, but what you should do is get out and move a little more the next morning. This holiday season, enjoy your festivities while aiming to keep up with exercise, so you’re ready to enter 2016 full of energy and well-being!

Here are 3 exercises that are both quick and easy and are simple to incorporate throughout your holiday no matter where you spend it. 

Chair Squats- This helps to strengthen your legs and glutes. With your legs hip-width apart, weight on your heels, chest up, slowly lower your butt until it makes contact with your chair.  Your butt should only touch the chair for a second before you start coming back up to the starting position. (Hint:  Perform 3-5 repetitions in front of your chair before sitting down for dinner, then 5-10 more repetitions before dessert).

Bruggers Exercise- This helps to strengthen your postural muscles, including your rhomboids and your middle and lower trap muscles.  Take a deep breath in and as you exhale squeeze your shoulder blades back and down and hold for the duration of the exhale. Make sure you keep your head inline with your shoulders. This exercise can also be done standing and lying down (Hint: Doing Bruggers Exercise during dinner is a great way to turn boring conversation into productive posture strengthening conversation).

Pelvic Tilt- This exercise helps to strengthen the core. While you’re on your back with your knees bent take a deep breath in and as you exhale tuck the pelvis and flatten the back against the floor as you contract the abdominal and pelvic floor muscles (kegel).  Like the Bruggers exercise, the Pelvic Tilt exercise can also be done sitting, standing, and lying down. (Hint: Doing Pelvic Tilts while driving is a great way to make the most out of your commute).