Thrive Chiropractic Wellness Center, Milton GA
15800 Birmingham Hwy
Building 500
Milton, GA

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Looking for the fountain of youth? We found it!...In exercise

6/1/2018

3 Comments

 
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There is a lifestyle caused epidemic across the US! Over 40 million adults have acquired chronic diseases attributed to a sedentary lifestyle. So, what is the solution? GET MOVING! We all know that exercise is good for you, but the biggest question is: what kind, how much, and for how long? The answer: aerobic, flexibility and resistance exercises!
 
Aerobic exercises ultimately mean increasing your heart rate to about 100-120 beats per minute by any means necessary: running, walking, swimming, dancing…whatever you can think of and enjoy doing. There are over 1,000 cited research articles that state this moderate activity should be performed for at least 30 minutes EVERY DAY. This is where frequency is the upmost important. Research shows frequency trumps duration and intensity when it comes to reducing risk of chronic disease. This means getting a 2-hour workout twice a week is much less effective than getting a short 30-minute workout every day.
 
Flexibility movements include anything to elongate and stretch (not strain) tight muscles. Just make sure to hold each position for at least 30 seconds to be effective. Some examples include forward toe touches, hip extensions, touching your shoulder blade behind your head, or even putting your neck through full ranges of motion (flexion, extension, side bending, and rotations).
 
Resistance training means any type of movement against some type of force: weights, body weight, or elastic bands. Although sets and reps vary depending on each individual’s need, the most effective shown in research is 3 sets of 8-12 reps. This is where your doctors at Thrive can tailor your progression in resistance training with a thorough evaluation and development of target goals. We look at which individual muscles must be trained, injury prevention techniques, and metabolic demands for your target training goals. We cater choice of exercise, order of exercise, amount of rest between sets, and the number of reps/sets for each individual need. Research also shows the highest gains are with varied variables throughout training. This means no two workouts will be completely identical. Thrive houses the one-of-a-kind Spyderwall training room where all these demands are met.
 
Research shows an increase in cognitive function and reaction times when implementing resistance training compared to undirected physical activity. Evidence shows all these workout habits create positive neural changes, increases muscle mass, improves metabolic and endocrine function, and reduces apoptosis (cell death). Preventing cognitive decline will therefore prevent the inability to carry out daily living tasks, impacts on social relationships and quality of life loss due to aging. Ultimately, staying moving helps you stay younger both mentally and physically. Establishing these types of lifestyle habits will give more years to your life and more life to your years!
​

References
  • Blair SN, LaMonte MJ, Nichman MZ. The evolution of physical activity recommendations: how much is enough? Am J Clin Nutr. 2004;79:913S-20S.
  • Brandon LJ, Gaasch DA, Boyette LW, Lloyd AM. Effects of long-term resistance training on mobility and strength in older adults with diabetes. J Gastroenterol. 2003; 58A(8)740-5.
  • Kraemer WJ, Ratamess NA. Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc. 2004;36(4):674-688.
  • Ponce-Bravo H, Ponce C, Feriche B, Padial P. Influence of two different exercise programs on physical fitness and cognitive performance in active older adults: functional resistance-band exercises vs recreational oriented exercises. J Sports Sci Med. 2015;14(online)716-22.
  • Tibana RA, Franco OL, Cunha GV, Sousa NM, Sousa Neto IV, Carvalho MM. The effects of resistance training volume on skeletal muscle proteome. Int J Exerc Sci. 2017; 10(7)1051-66. 

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Breathe In, Breathe Out…

5/1/2018

4 Comments

 
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​Breathing correctly is important for living longer, keeping a good mood, relaxing, de-stressing and performing at your optimal best. Even in Greek and Roman times, there are documents of doctors recommending deep breathing and voluntary holding of air within the lungs to improve relaxation and de-stress. It began with the belief that this exercise cleansed the system of impurities and gave strength. This is certainly of great value to everyone in our stressful, work filled, non-stop world.  So, what are some of the health benefits and why should you make breathing exercises part of your everyday living?

 - Breathing detoxifies and releases toxins – Your body is designed to release 70% of toxins through breathing. If you are not breathing effectively, you are not properly ridding your body of toxins. When exhaling, you release carbon dioxide that has been passed through your bloodstream and lungs. Carbon dioxide is a natural waste product of metabolic functions and not being able to rid it quickly results in poor health and even death.
-  Breathing releases tension -  Think how your body feels when you are tense, angry, scared or stressed. It constricts, right? Your muscles get tight, your entire body tenses up and your breathing becomes very shallow. When your breathing is shallow, you are not getting the amount of oxygen your body needs to thrive. Slow, methodical, rhythmic breathing helps give an overall sense of relaxation and calming sense to the whole body. Oxygen has been shown to be an important healing element for our cells which is why hyperbaric oxygen chambers are so helpful and beneficial.   
-  Breathing relaxes the body and mind bringing mental clarity – Oxygenation of the brain reduces excessive anxiety levels. Pay attention to your breathing right now; breathe slowly, deeply and purposefully into your body. Notice any places that are tight or restricted. Focus your energy into that spot. As you relax your body, your mind will wander and start thinking about certain things. Be aware of what these things are. You may find that purposeful breathing brings clarity and insights into your priorities and stresses in life.
-  Breathing relieves pain -  You may not realize your breath's connection to how you think, feel and experience life yet. For example, what happens to your breathing when you anticipate pain? You most likely tense up and hold your breath. Studies show that breathing into your pain helps to ease it. I like to say, “Throw some oxygen at it!” This practice helps relax your body and mind which also changes nerve tension and pain signals perceived in your brain.
-  Breathing massages your organs – The movements of the diaphragm during proper deep breathing exercise massages the stomach, small intestine, liver and pancreas. The upper movement of the diaphragm also massages the heart. When you inhale, your diaphragm descends and your abdomen expands. By this action, you are massaging vital organs and improve circulation to them. Controlled breathing also strengthens and tones your abdomen muscles.
-  Breathing improves the nervous system – Breathing is the oxygenation process to all the cells within your body. As the brain, spinal cord and nerves receive increased oxygenation, they are nourished. Since the nervous system controls all other systems, in connection, this improves the health of the entire body. Think about when your kids are all worked up after they have hurt themselves or are scared, what is the first thing you instinctively do? You have them take some deep breaths, right? If you can get them to take those deep breaths they end up starting to calm down and start to relax. This is an effect of the nervous system starting to down regulate and come out of that fight or flight response now that we are in a safe space. 
-  Breathing makes your heart stronger – Breathing exercises reduce the workload on the heart in two ways. First, deep breathing leads to more efficient lungs by bringing more oxygen into contact with your bloodstream and allows oxygen to efficiently move into tissues of the body. This means the heart doesn’t have to work as hard to deliver oxygen to the tissues. Second, deep breathing leads to a greater pressure differential in the lungs. This leads to an increase in circulation and, again, the heart doesn’t have to work as hard.
 

So, how do you breathe properly? You need to breathe deeply into your abdomen, not just your chest. Breathing exercises should be deep, slow, rhythmic and controlled through the nose or slightly opened mouth. The most important parts of deep breathing is to regulate your breaths; 3-4 seconds in, 3-4 seconds out. Attempting to make that time longer and longer with practice. Let’s try!
 
1. Inhale through your nose, expand your belly, visualize your lungs filling completely from bottom to top.
​2. Hold and count to 3, slowly. Feel all the cells in your body filling with golden, healing, balancing energy.
​3. Exhale with control for 3 count from your nose or slightly parted mouth, visualize your lungs emptying completely and your cells releasing waste, toxins and used energy.
​4. Continue for a couple minutes, whatever you have time for. The more you practice this, the easier it will become and you will be able to sit peacefully for longer periods of time.
 
 

References:
1. Sankar J. Das PR. Asthma – A disease of how we breathe: Role of breathing exercises and pranayama. Indian J Pediatr. Dec 2017:eprint.
2. Yoo W. Effects of combines chest expansion and breathing exercises in a patient with sternal pain. J Phys Ther Sci. 2017: 29;1706-07.
3. Jones A. Dean E. Chow C. Comparison of the oxygen cost of breathing exercises and spontaneous breathing in patients with stable chronic obstructive pulmonary disease. Phys Ther. May 2003: 83;424-31.
4. Kundalini teachings by Yogi Bhajan via pinklotus.org and kundalinirising.org

4 Comments

Walking the Walk

9/11/2012

0 Comments

 
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Would you ever go to a dentist that has bad teeth?  Would you ever take weight loss advice from someone who is excessively overweight?  I certainly hope not.  I get so frustrated when I go to a seminar on nutrition and wellness living and see the presenter slugging back a Coke (or even more disturbing- a Diet Coke), being overweight, and/or slouching.  It blows my mind.  I believe that it would be hypocritical to recommend a healthy harmonious lifestyle to my patients without living that life myself.  I practice what I preach.  I tell all of my patients that if I recommend something for them to do or try (dietary suggestions, exercise recommendations, detoxifications, etc.) they can rest assured that it is something that I myself do or have tried.  

I treated quite a few athletes who were participating in the Chicago Marathon last year and who were experiencing various muscle aches as a result of the extensive training.  Many asked my opinion on ways to avoid DOMS (delayed onset muscle soreness).  I started recommending ice baths, but it quickly occurred to me that I have never actually tried an ice bath myself.  Because I believe so strongly that I must be able to speak to my patients from experience when making recommendations, I decided to test the suggested ice bath after my next flag football game.  That next Sunday after my game I ran by 7-Eleven and picked up 3 twenty pound bags of ice.  I filled our tub at home with enough water to cover my torso and allowed my wife the honors of dumping the 60 pounds of ice over my submerged body.  I’m certain she enjoyed this way more than I did, but the point was that I could now speak from experience about the ice bath when recommending it.  You can assume that any information you find here on my Health Blog has already been doctor tested and approved.


-Dr. Jeremy DiMartino

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    Authors

    Dr. Jeremy DiMartino, DC
    ​Dr. Erin Corrigan, DC
    and Thrive CWC Staff

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