Everyone I seem to see has been sick, getting sick, or has a family member that is sick. Here is a cool list from Ben Greenfield Fitness of 11 top experts on how to keep the cold and flu away or at least help shorten the duration of a cold/flu.
11 Tips for the Cold and Flu.
Want to see a glimpse of the best bobsled push athlete in the world? It's USA's own Steve Langton. Here is a short Mens Health video.
More importantly, Steve is an awesome guy.
Wednesday, January 8, 2014
Tuesday, January 7, 2014
Would I Want This to Be Permanent?
If you are looking to kick off the new year with better habits or a way to create stronger resolutions, check no further then the book "The Power of Habit by Charles Duhigg. I've reviewed it before but it's just being released into paperback recently. Great read with real world practical advice that you can fit into your lifestyle.
One thought that I've had recently is the question. "Would I want this to be permanent?" I have found this to be a very strong indicator of incorrect or correct action.
Should I do 5 min of mobility or lay on the coach? Eat this pie? Floss? You get the idea. We want the good stuff in our life, we want the bad stuff out. Some times the refusal to do something, means nothing, nothing is a choice though. Not doing mobility work is choosing to be stiff and all the movement dysfunction that comes with it is your choice.
Do I want this to be a permanent?
No one is saying homemade pie is bad, homemade pie every day, probably not the best option. I never have looked at trying to get rid of bad habits, but trying to create better life, which really is just better habits. What are you choosing to put in your body? How am I going to use my body today? Who you associate with, your attitude towards everything, what you buy, where you go. All are choices stemming from habits.
Every time you do something it gets slightly easier. Perform anything new, it's hard. New skill, new anything, usually it's not easy at first. It's called learning! Choosing salad over fries. It's harder at first. Waking up earlier or going to bed earlier. It's hard at first. Learning to do an Olympic Snatch, it's hard at first. Your body and brain learn through repetition. Every time you do something again and again, you are adding myelin to your nerves. Making that nervous system pathway stronger, so the next time it's slightly easier.
The best analogy I've read recently is think of sliding down a snowy hill. At first it's slow. The second time you go on the same path, it's just a little easier. By the 10th time you are flying down the hill. That is learning, that is habit. It's works for good things and bad things.
Do I want this to be permanent?
One thought that I've had recently is the question. "Would I want this to be permanent?" I have found this to be a very strong indicator of incorrect or correct action.
Should I do 5 min of mobility or lay on the coach? Eat this pie? Floss? You get the idea. We want the good stuff in our life, we want the bad stuff out. Some times the refusal to do something, means nothing, nothing is a choice though. Not doing mobility work is choosing to be stiff and all the movement dysfunction that comes with it is your choice.
Do I want this to be a permanent?
No one is saying homemade pie is bad, homemade pie every day, probably not the best option. I never have looked at trying to get rid of bad habits, but trying to create better life, which really is just better habits. What are you choosing to put in your body? How am I going to use my body today? Who you associate with, your attitude towards everything, what you buy, where you go. All are choices stemming from habits.
Every time you do something it gets slightly easier. Perform anything new, it's hard. New skill, new anything, usually it's not easy at first. It's called learning! Choosing salad over fries. It's harder at first. Waking up earlier or going to bed earlier. It's hard at first. Learning to do an Olympic Snatch, it's hard at first. Your body and brain learn through repetition. Every time you do something again and again, you are adding myelin to your nerves. Making that nervous system pathway stronger, so the next time it's slightly easier.
The best analogy I've read recently is think of sliding down a snowy hill. At first it's slow. The second time you go on the same path, it's just a little easier. By the 10th time you are flying down the hill. That is learning, that is habit. It's works for good things and bad things.
Do I want this to be permanent?
Monday, January 6, 2014
Strigil and Ancient Athletics
While looking over my Moleskin to transfer any important information to my new Moleskin for 2014 I came across a small note about a Strigil.
First, what it was. A strigil was an ancient curved shape tool, made of metal, used to scrape the skin of excess sweat, oil and dirt. It could be part of the bathing process, but was also used after athletic competition. There are several pictures of ancient Greek athletes using them in pottery, suggesting that it was a common practice.
My own thoughts lead more of a curiosity to how hard the strigil was pushed against the skin. With olive oil pre applied to the body, the metal strigil, when used with some decent pressure would essentially become a myofascial tool. Much like the metal tools used today in modern manual therapy.
Perhaps these Greeks and Romans were doing the first self myofascial release post workout. Just a thought. Perhaps what we find "cutting edge," was not so so new after all.
First, what it was. A strigil was an ancient curved shape tool, made of metal, used to scrape the skin of excess sweat, oil and dirt. It could be part of the bathing process, but was also used after athletic competition. There are several pictures of ancient Greek athletes using them in pottery, suggesting that it was a common practice.
My own thoughts lead more of a curiosity to how hard the strigil was pushed against the skin. With olive oil pre applied to the body, the metal strigil, when used with some decent pressure would essentially become a myofascial tool. Much like the metal tools used today in modern manual therapy.
Perhaps these Greeks and Romans were doing the first self myofascial release post workout. Just a thought. Perhaps what we find "cutting edge," was not so so new after all.
Sunday, January 5, 2014
Triclosan Backlash: Should You Care?
Recently the FDA has come out and stated that companies that use antibacterial ingredients in their soap have a year to prove that they are better and more safe then regular soap. Washing hands is a great way to help prevent the spread of germs but having the added antibacterial is pretty much mute. The most widely used antibacterial is Triclosan. Triclosan may actually be a hormone disruptor and have a negative effect on your Thyroid function.
Environmentally it also has negative influence. Most chemical treatment plants do not get all of the Triclosan out of the water so it ends up in our water system. It has been proven to have negative effects on our aquatic life.
When you are constantly exposed to these low levels, the use of antibiotics has a diminishing return. So when you actually need to take an antibiotic, you need a stronger or larger dose. This allows the emergence of bacteria that are antibiotic resistant. Not good!
As an antibacterial, it has no effect on a virus. Seems pretty simple, yet I see this misunderstood quite a lot.
When the FDA starts asking is this really safe for a product that is already on the market, I think it wise to pay attention. The FDA is pretty slow in moving to approve new procedures medically, hence why many Pro athletes seek newer care in Europe, but they are generally even slower to make corrections.
In the end, just choose regular bar soap. It's no more expensive, environmentally wiser and it most likely much healthier for you.
Environmentally it also has negative influence. Most chemical treatment plants do not get all of the Triclosan out of the water so it ends up in our water system. It has been proven to have negative effects on our aquatic life.
When you are constantly exposed to these low levels, the use of antibiotics has a diminishing return. So when you actually need to take an antibiotic, you need a stronger or larger dose. This allows the emergence of bacteria that are antibiotic resistant. Not good!
As an antibacterial, it has no effect on a virus. Seems pretty simple, yet I see this misunderstood quite a lot.
When the FDA starts asking is this really safe for a product that is already on the market, I think it wise to pay attention. The FDA is pretty slow in moving to approve new procedures medically, hence why many Pro athletes seek newer care in Europe, but they are generally even slower to make corrections.
In the end, just choose regular bar soap. It's no more expensive, environmentally wiser and it most likely much healthier for you.
Saturday, January 4, 2014
Brain Freeze and Omega 6/Omega 3 Fatty Acids
Growing up our family called brain freezes fur-ghoulies. I had never heard the term brain freeze till college. I seemed to get them quite frequently when I was younger and to my own perception they actually increased in severity, not frequency, after I was knocked out playing rugby for my chiropractic school. I've asked around and no one seems to collaborate my findings.
Anyways, I found it quite interesting that while reading through Jack Kruse's new book, "Epi-Paleo Rx," I came across this passage.
If you get a lot of brain freezes when you drink cold things this might signal you suffer from a high tissue omega six level.
This was the first time I've ever come across a nutritional reasoning behind the so called brain freezes.
Omega 6 to Omega 3 ratio for modern man is pretty horrific in terms of what is suggested. Most paleo or nutritional guidelines shoot for 1/1 ratio. It is estimated that a grain heavy diet is somewhere between 20/1 and for real poor nutrition 40/1. A ratio of even 6/1 can provide a lot of health benefits. This is why supplementing with quality fish oil (EPA/DHA) often provides amazing results for a myriad of different health issues. Also, why decreasing the bread based/fried foods also increases health. Perhaps, getting rid of brain freezes is another side benefit.
Friday, January 3, 2014
Water, Fascia Health and Concussions.
Reading through Fascia by Dr. Mark Lindsay and one of the key topics is hydration. I don't think anyone would deny we should drink water and most of us don't drink enough, myself included. It was a goal way back in 2010 or 11 to drink more water. I think I did fairly well, but recently, had started to slack, especially with my increased espresso intake. 1/2 your body weight in ounces per day, is again back into my conscious mind.
Back to what Dr. Lindsay has to say. It's the bodies transportation system for the good stuff and for getting rid of the bad stuff. Detox anyone?
Dehydration of collagen has been shown to have an acute inflammatory response after 10 days. So all those people/patients dealing with inflammation may just in reality be dehydrated.
Dehydration of collagen has been shown to have an acute inflammatory response after 10 days. So all those people/patients dealing with inflammation may just in reality be dehydrated.
It's a lubricant. "It helps to defend the body against shock. The brain, eyes and spinal cord are among the body's sensitive structures that depend on a protective water layer." My own thoughts are with the increased attention towards concussion, does dehydration play a roll in getting a concussion? So I Googled it. Here is what I found.
This Article. It dealt with healthy males that were tested in a hydrated and dehydrated group. The dehydrated group reported more fatigue and worse with visual memory. No difference in neuropsychological scores or postural stability. But, these were all health men.
This Article. Dealt with college wrestlers and pretty much stated that those with a 1-3% decrease in hydration reported more fatigue, headaches, trouble concentrating and other concussion type symptoms, but overall the results warranted more research.
This Article. Talked about the problem of combat athletes that usually don't eat or drink for 24 hours to make weight. The body can't adjust to the rehydration in time and often have diminished reflexes and strength and mental acuity.
Through this worm hole of information I found a pretty cool blog. The Concussionblog.com. Lots of info on concussions.
So then my next question becomes does hyper hydration through like an IV decrease the risk of a concussion? So I Googled it and this is what I found.
32 NFL teams reported that they used IV's pregame to hydrate. 5-7 players was the average. No reported weather there were decreased injuries. The problem is that this is an illegal practice under WADA. So an Olympian would be banned if this was done. Also they report that no evidence that this helps. I could not find any studies that disprove it or how they came up with this statement or with any other information regarding this subject.
It would be interesting to find out if this is something that would help. If the body uses water as a shock absorber I can't help but think that hydration should be part of the preventative culture we have with concussions.
Either way, water may be the easiest way to gain a foothold into an inflammatory patient, increase performance and by my own opinion, decrease concussion risk.
This Article. Talked about the problem of combat athletes that usually don't eat or drink for 24 hours to make weight. The body can't adjust to the rehydration in time and often have diminished reflexes and strength and mental acuity.
Through this worm hole of information I found a pretty cool blog. The Concussionblog.com. Lots of info on concussions.
So then my next question becomes does hyper hydration through like an IV decrease the risk of a concussion? So I Googled it and this is what I found.
32 NFL teams reported that they used IV's pregame to hydrate. 5-7 players was the average. No reported weather there were decreased injuries. The problem is that this is an illegal practice under WADA. So an Olympian would be banned if this was done. Also they report that no evidence that this helps. I could not find any studies that disprove it or how they came up with this statement or with any other information regarding this subject.
It would be interesting to find out if this is something that would help. If the body uses water as a shock absorber I can't help but think that hydration should be part of the preventative culture we have with concussions.
Either way, water may be the easiest way to gain a foothold into an inflammatory patient, increase performance and by my own opinion, decrease concussion risk.
Thursday, January 2, 2014
2 Cool Articles, 2 Thoughts, 2 Things to Own.
In honor of the wake of the New Year, I read a tweet from Dave Tate owner of Elite Fitness from a Cracked.com article. There is some course language, but it makes a good point I think. 6 Harsh Truths that Will Make You a Better Person.
With the hoopla of the Rose Bowl come and gone, I've found some pretty interesting articles about the Stanford football strength coach, Shannon Turley. Sounds like he takes a pretty interesting approach to his "strength and conditioning." He incorporates a lot of the FMS screening into his program. The FMS is a system of movement screens that looks at movement asymmetries, nothing more, nothing less. People get in Internet wars over the validity, but take it for what its worth, do you move symmetrically. Here's a small article from NY Times. Stanford's Distinct Training.
Had a patient tell me she saw a Sports Orthopedist in Toledo that can regrow her cartilage in her hip using stem cells. I'm not sure what to think of this, outside of I don't believe it. First, I'm under the impression we haven't mastered that amazing part of science. I think I would have heard of this as it would be on every ones social media and no one would need joint replacements anymore. I advised a closer look. Maybe I'm wrong though.
Had quite a few patients lose loved ones over the last month. Unexpectedly. No one is promised tomorrow. Love those you love while you can.
Evernote has long ago become my favorite app I have installed on all my technology. There is a free and paid version. Simply put, it is your storage of anything you can think of storing. Documents, notes, photos, videos. Anything. Then you can search it. It becomes your own personal google for YOUR STUFF.
Dan Carlins Hardcore History is a podcast that if you have any interest in history at all will blow you away. Takes some topics that you never heard about in school and transforms it into everyday relevant information. Takes topics you think you did know about and really gets deep into the subject. Cool fact I learned from Wrath of the Khans about Genghis Kahn. A typical mongul warrior could pull a bow rated at 160lbs of force back 12x a minute and hit a bird while riding a horse. I've struggled pulling a 60lb bow back on the ground. I'm in awe.
With the hoopla of the Rose Bowl come and gone, I've found some pretty interesting articles about the Stanford football strength coach, Shannon Turley. Sounds like he takes a pretty interesting approach to his "strength and conditioning." He incorporates a lot of the FMS screening into his program. The FMS is a system of movement screens that looks at movement asymmetries, nothing more, nothing less. People get in Internet wars over the validity, but take it for what its worth, do you move symmetrically. Here's a small article from NY Times. Stanford's Distinct Training.
Had a patient tell me she saw a Sports Orthopedist in Toledo that can regrow her cartilage in her hip using stem cells. I'm not sure what to think of this, outside of I don't believe it. First, I'm under the impression we haven't mastered that amazing part of science. I think I would have heard of this as it would be on every ones social media and no one would need joint replacements anymore. I advised a closer look. Maybe I'm wrong though.
Had quite a few patients lose loved ones over the last month. Unexpectedly. No one is promised tomorrow. Love those you love while you can.
Evernote has long ago become my favorite app I have installed on all my technology. There is a free and paid version. Simply put, it is your storage of anything you can think of storing. Documents, notes, photos, videos. Anything. Then you can search it. It becomes your own personal google for YOUR STUFF.
Dan Carlins Hardcore History is a podcast that if you have any interest in history at all will blow you away. Takes some topics that you never heard about in school and transforms it into everyday relevant information. Takes topics you think you did know about and really gets deep into the subject. Cool fact I learned from Wrath of the Khans about Genghis Kahn. A typical mongul warrior could pull a bow rated at 160lbs of force back 12x a minute and hit a bird while riding a horse. I've struggled pulling a 60lb bow back on the ground. I'm in awe.
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