How to Prevent Strength Training Injuries

Lou Schuler wrote for Tivity Health’s Silver Sneakers  shares the following insightful story:

The kid flying around the gym was in fantastic shape, no doubt about it. After lifting, jumping onto a stack of boxes, and running sprints while pushing a weighted sled, he barely looked like he was breathing hard. I’d guess he was 20, one-third my age, and as I watched him, all I could think of was how many parts of my body would explode if I attempted his workout.

It’s a lesson I learned the hard way—several times. All it took was a knee injury from jumping, pulled muscles from sprints, an injured elbow from lifting fast, and worst of all, a back injury from the time I continued lifting heavy weights even though I knew something was off that day.

You can learn from my mistakes, and from the advice of my friend Chad Waterbury, D.P.T., a physical therapist and veteran personal trainer based in Santa Monica, California.

“Any injury is avoidable,” Waterbury says. The trick, as I know all too well, is to understand what not to do before you do it.

Start by checking with your doctor before beginning a new fitness program. Then, follow these tips to ensure that avoidable injuries are actually avoided. Read more

Are We Poisoning a generation of children?

Jill Skurnowicz, RN, BSN, MS, CRNA, ND candidate would like to share the following thoughts with Healthy Lombard visitors:

Welcome to the new normal. The new normal consists of a world where one in six children suffer from some form of developmental disorder ranging from mild disabilities such as speech and language impairments to serious developmental disabilities, such as intellectual disabilities, cerebral palsy, and autism.1 An estimated 9.6 million of today’s children (13.1 percent) under the age of 18 suffer with asthma.2 Today upwards of 20% of children are effected by Atopic Dermatitis also known as Eczema.3 8% of children have food allergies; milk and peanuts top the list.4 Obsessive compulsive disorder occurs in 1-3% of today’s children.5 The new normal consists of a world where chronic disease and disability plague America’s youth.

American children are the most highly vaccinated children in the world yet they are among the most chronically ill and disabled. “Six in every 1,000 babies born in the U.S. died at birth or in the first year of life in 2013, triple the rate of Japan or Norway, double the rate of Ireland, Israel and Italy.”6 The overall U.S. infant mortality rate is about 42% higher than the comparable country average. “Washington DC, the nation’s capital, also has a much higher infant mortality rate than 34 other capital cities around the world. Babies born in Prague; Tallinn, Estonia; Bratislava, Slovakia; and Warsaw, all have a better chance of survival than children born in the U.S. capital.”6

The question to ask with these statistics is why? Everybody has a toxic tipping point. I am going to dare to spotlight the obvious elephant in the room. We are constantly being exposed through the air we breathe, the water we drink, the food we eat and the toxins we are injected with to a chemical onslaught with unknown consequences.

Let’s begin with pre-conception. This generation of mothers are the most vaccinated in the history of the planet with dangerously high levels of toxic metals and environmental herbicides stored in their bodies. Most heavy metals and toxins are stored away in fatty tissue. The brain is one of the fattiest organs in the body. The brain is 60-70% fat. When the mother is pregnant the heavy metals and toxins that she has, readily cross the placental barrier into the developing organs and systems of her vulnerable infant. Remember that the delicate barrier protecting a child’s brain is not yet formed to protect it from the chemical onslaught. Immediately after birth, within 24 hours, the baby is injected with 250 micrograms (mcg) of aluminum, a known neurotoxin. At birth the child also receives a Vitamin K shot which has either Polysorbate 80 that is used in drug delivery systems to open the blood brain barrier or Benzyl Alcohol that damages the underdeveloped liver of the neonate and has led to elevations in bilirubin and liver damage. Could this be why there is such an increase in neonatal jaundice requiring children be placed under the Bili lights in the nursery in record numbers?

Most people are under the impression that vaccines are safe and effective because they falsely assume that the vaccine contains only the antigen mixed with an inert substance like saline or water. They also assume that the vaccine schedule has been tested thoroughly. However, it has never been tested in its entirety as given. Certain individual vaccines have been mildly tested for short durations but the entire vaccine schedule of toxic ingredients has never been tested together. Every parent should be requesting and reading the actual package insert of each vaccine from the manufacturer where the excipient materials and adverse events are documented by the manufacturer.

Read more

Learning to balance school and sports

Lurie Children’s Hospital of Chicago shared with the Daily Herald Newspaper that as another school year gets under way, kids’ sports teams are also kicking back into full gear.When activities and school work start competing for your child’s attention and time, it can be overwhelming to balance it all.

While the benefits of playing sports far outweigh the negative aspects, according to Dr. Rebecca Carl, an attending physician in the Institute for Sports Medicine, there are certain precautions that all parents should take into account as they sign their kids up for another year of practices and games.

Keep the main purpose of sports in mind

Organized sports are meant to be a way for kids to stay fit and socialize with their peers. For the most part, they’re not meant to be training for careers in professional sports.

Some teams focus on building skills, not necessarily winning games or going to tournaments, which often can become the main objectives for many travel teams.

Consider what type of team is best for you

Getting involved in more than one sport is good

Keeping a check on the competitiveness of your child’s sport can make it easier to help them split their time between a few different activities.

“Sports specialization,” which occurs when kids play just one sport year-round, can lead to injuries for young athletes.

When a child specializes in one particular sport early on, they use the same muscles and joints repeatedly. Kids are at risk for certain types of overuse injuries because their developing skeletons are vulnerable to growth plate injuries.

As the demands on kids to play one specific sport more frequently increase, so does the rate of injury.

To head off overuse injuries, Dr. Carl recommends that kids participate on no more than one team each season, though it’s OK if seasons overlap a little.

They should also have one to two days a week to rest without any practices or games.

“Children who are involved in competitive sports every day of the week aren’t just at risk for overuse injuries. They’re also at of risk burning out,” says Dr. Carl.

Read more

Where Does Fat Go When We Lose It?

MICHAEL DE MEDEIROS asks for POPSUGAR, Where does the fat go when we lose weight? Do the fat cells burst and flush out? Do we expel it during bathroom breaks? Do little fairies fly in at night and swipe away all that unwanted jiggle? Let’s get into the science, dispel some myths, and answer some (fat-)burning questions.

First of all, there is a difference between weight loss and fat loss. Weight loss is an overall decrease in the number on the scale. This could be from water loss, muscle loss, fat loss, or even getting a drastic haircut (and no, we’re not referencing your bangs in high school). Fat loss, however, is the amount of body fat we lose, and this is done when the body burns off more calories than it consumes in a given day.

According to certified personal trainer Heather Neff, “To lose fat, you need to rev up your metabolism with plenty of exercise and good nutrition.” But you can’t live without fat. It’s as indispensable to your body as muscle, blood, and bone!

Sounds crazy, right? The truth is that fat doesn’t make you fat, as many have been led to believe; “it helps to burn fat and aids in so many body processes,” Neff said. Fat is the delivery system for hormones. It is essential for brain function, muscle growth, and so much more. Now before you jump for joy on the way to the nearest Dunkin’ Donuts, I have the unenviable task of making it clear that we’re talking about healthy fats that can be found in foods such as avocados, eggs, lean meats, organic dairy, nuts, seeds, bananas, and others.

Read more

Tips for Staying Healthy

  The National Heart, Lung and  Blood Institute  posted that whether it’s taking a family walk on a Saturdaymorning or after dinner, or washing the car together, We Can!® encourages you to get active to maintain a healthy weight.

By getting active, you’re using calories you store up from everything you eat over the course of a day. Everything your family eats and drinks (from what you eat for breakfast to what you drink with dinner) is stored as energy. If this stored energy isn’t used, it creates an imbalance that can lead to weight gain.

However, balancing your food intake and activity IS possible. Learn more about energy balance.

When we talk about moving more, we are not asking you and your kids to train like athletes. Some types of physical activity and exercise can burn a lot of energy. But everyday activities use energy, too. Simply parking farther away from the grocery store and walking the extra distance can use more energy.

It’s up to you to choose the activities that are right for you and your family. And, it’s also up to you to stick with it. It is easy to spend a lot of time sitting in front of the computer or television.

It’s the same for kids. They spend hours sitting at their school desks, sitting at home doing homework, and sitting in front of the TV or computer.

Fight the urge to slouch on the couch. Instead, get up and go. Set an example for the kids in your life. Moving more can do more than just help your waistline, it can make you healthier by:

  • Relieving stress
  • Improving your sleep
  • Making your bones and muscles stronger
  • Making you feel full of energy
  • Building strength and endurance
  • Helping you feel good about yourself
  • Giving you something to do when you’re bored
  • Providing a way to connect to family and friends

Note: Health conditions like asthma sometimes discourage kids from engaging in physical activity, but these conditions don’t have to stop your family from being active. Check with your child’s medical care provider to make sure your child’s treatment plan allows your child’s asthma to be well controlled. When asthma is in good control, most children can do any physical activity they choose! For more information visit the National Heart, Lung, and Blood Institute’s Lung Disease publications page, or the NHLBI National Asthma Control Initiative.

Are you ready for Go4Life Month?

Go4Life Month is just a few weeks away,  If you’re still looking for ways to get involved in September, we’ve got you covered! Here’s how you can  participate by downloading the flyer shown below.

Read more

Learning well: Plan for a healthy start to the school year

Laura Milani Alessio, from the American Academy of Pediatrics, shared that freshly sharpened pencils, glue sticks and other supplies top the back-to-school checklist for many families. Making sure children have everything they need to stay healthy and safe, however, also is essential to a successful year of learning.

“To thrive in school, every child needs a nutritious diet, enough exercise, sleep, and other basic building blocks of wellness,” said pediatrician Sandra Hassink, who leads the American Academy of Pediatrics Institute for Healthy Childhood Weight. “Study after study shows that healthy students are better able to learn,” she said.

  • Food for thought: Research shows that children who eat a nutritious breakfast have improved concentration and memory, get better grades and score higher on standardized tests. Healthy school lunches also are an important part of a child’s overall nutrition. To supply enough nutrients and energy to last the day, meals should include whole grains, fresh fruits and vegetables, and lean protein and dairy foods. Limit highly processed products and sugar-sweetened beverages such as soda.
  • Active bodies, active brains: Building an hour’s worth of exercise into the daily routine helps keep children’s bodies — and brains — strong.  Physically active students tend to have better grades, school attendance, classroom behavior and cognitive function. Because the best exercise for younger children is active play, the AAP supports daily recess in schools.
  • Arriving Safely: Walking or riding a bicycle to school is a great way to get exercise, but make sure the route is safe, and teach your child traffic safety rules. Children should always wear a helmet while riding a bike or skateboard. If your child rides a bus to school, it should have seat belts.
  • ABCs and Zzz’s: Students need between 8 and 12 hours of sleep each night. Skimping on sleep can affect their health, behavior and academic performance. Because teens naturally fall asleep later, the AAP recommends middle and high schools start no earlier than 8:30 a.m. Light from smartphones, TVs and devices can disrupt sleep, so turn them off at least an hour before bed. Read more

Get Arthritis Relief with Acupuncture

Healthy Lombard Vice President Jennifer McGrath, L.Ac., Dipl.OM shared in her newsletter that most people are familiar with the term arthritis, which may conjure up images of twisted, knobby fingers or achy knees, but did you know there are over 100 different types of arthritis?

For many people, arthritis pain and inflammation cannot be avoided as the body ages. In fact, most people over the age of 50 show some signs of arthritis as joints naturally degenerate over time. Fortunately, arthritis can frequently be managed with acupuncture and Oriental medicine.

Rheumatoid arthritis (RA) – a chronic, autoimmune disease in which the body’s immune system attacks joint tissue. The synovial fluid that encases the joints thickens due to inflammation. This can cause pain and structural deformities. Other symptoms include fatigue and fever.

Osteoarthritis (OA) – also called degenerative joint disease. When cartilage, the protective cushioning found between the bones, starts eroding away, symptoms of OA may result. This can cause pain, visible swelling and difficulty moving the afflicted joint.

Psoriatic arthritis – an inflammatory arthritis associated with the skin condition psoriasis, a chronic autoimmune disease in which the body’s immune system attacks the skin. The most common symptoms include joint swelling, redness, fatigue and pain. Severe cases may result in misshapen joints.

While each type of arthritis has very different causes, risk factors and effects on the body, they often share a common symptom: persistent joint pain. Often the reason symptoms appear or ‘flare-up’ is obvious. Dampness pervading the air before a rainstorm, overusing arthritic joints or stress may trigger symptoms. Other times, the exact cause remains a mystery. However, no matter the origin, acupuncture and Oriental medicine can help.

Diagnosis and Treatment of Arthritis with Acupuncture and Oriental Medicine

According to Oriental medical theory, arthritis arises when the cyclical flow of Qi (energy) in the meridians becomes blocked resulting in pain, soreness, numbness and stiffness. This blockage is called Bi-syndrome and is successfully treated using a combination of treatment modalities. The acupuncture points and herbs that are used depend on whether the underlying cause of the blockage of Qi (arthritis) is caused by wind, cold, dampness or damp-heat.

Acupuncture and Oriental medicine aim to treat the specific symptoms that are unique to each individual using a variety of techniques such as acupuncture, bodywork, lifestyle/dietary recommendations and energetic exercises to restore imbalances found in the body. Therefore, if 30 patients are treated with Oriental medicine for joint pain, each of them will receive a unique, customized treatment.

Call today to learn how acupuncture can be incorporated into your treatment plan for arthritis!

 

Study on Rheumatoid Arthritis

A pilot study found in the medical publication International Journal of Rheumatic Diseases 2010, demonstrated the safety and efficacy of acupuncture in the treatment of rheumatoid arthritis (RA). The study criteria focused on the disease activity, pain scores, functional ability and quality of life issues for the study participants. To evaluate disease activity, researchers used the DAS28 test. This test measures and records the levels of tenderness and inflammation of 28 separate joints in the body.

Read more

Is It Better to Shower at Night in the Summer?

Eradicate the Odor

Most people shower to remove or prevent body odor. That odor is produced in part by sebum, an oil the skin manufactures to keep it moisturized. When you shower, you remove the sebum from the skin—along with all the dirt it can collect. Hot showers further strip the skin of sebum, dirt and potentially offensive odor.

“That’s why people are inclined to shower more frequently in summer,” when sunblock and sweat may add to that tacky, dirty feeling, Dr. Ogunleye says. However, she adds, “lotion may marginally attract more dirt, but not enough to make a huge difference as far as odor.”

While the cultural norm in the U.S. is to shower at least once a day, typically in the morning, showering habits are actually more tied to culture than many would suspect. “There is some evidence to suggest that different ethnicities produce different levels of sebum,” the dermatologist says. “Some people shower every night because that was what their family did,” she says.

Read more