Chiropractic Health & Wellness Blog
Lyn Lake Chiropractic Newsletter 4/2010
April 18, 2010
 |
Lyn Lake Chiropractic Newsletter 4/2010
Being Young, Feeling Young, Looking Young
Poets throughout the centuries have helped us see that being young is a state of mind. That special state of mind impels us to take actions on our own behalf, actions that have specific consequences for our health and well-being.
But so many people believe in the power of the dollar. They spend vast sums every year on anti-aging, beauty, and cosmetic products in the false hope of being able to purchase remedies that will restore their fading youth.
Others hasten the loss of their youthful glow. Cigarettes, alcohol, and negative mental constructs such as resentment, jealousy, and anger all work to rapidly break down our health and vigor. Negative emotions are especially insidious. Even if a person is healthy in other respects - eating a healthy diet and exercising regularly - stress, fear, anguish, and ill-will relentlessly add invisible workloads to the Quick read more or view full article day, sapping our strength and aging us prematurely.
People who look and feel ten years younger than the age revealed on their birth certificates have learned how to create a positive mental attitude. It's amazing how much bounce you can add to your step when you intentionally set about having a great day. Of course, this is not merely smoke and mirrors. Those who are intending to be young inside and outside take the necessary steps. They don't eat doughnuts (except on their free food days). They rarely consume fast food. They do eat lots of fresh fruits and vegetables. They do exercise regularly, some even doing some form of vigorous physical activity five or six times each week.1,2,3
These young-at-heart people get sufficient rest. They are willing to give up the attitudes, positions, and annoyances that do not serve their well-being. And many of them have discovered a natural healing method and philosophy that helps them to be well and stay well - chiropractic care.
Chiropractic is a smart, efficient form of health care. Chiropractic care helps remove physiologic obstacles to good health and helps your body learn how to maintain high levels of functioning. After beginning chiropractic care many people comment that they feel as if they've let go of a big weight they didn't know they'd been carrying around. People say they feel lighter and they have more energy. They sleep better. They even feel as if they're taller.
Others comment that they've become more effective at work and in their personal lives. As a result of chiropractic care their bodies are expending much less energy in wasteful and unnecessary physiologic activities. The result is more available resources to do - efficiently and well - what is necessary each day out in the world.
One wonderful outcome is the ongoing recovery of the youthful appearance and outlook we always want to maintain.
Antioxidants for a Youthful Appearance
Those who continue to look young in their 50s, 60s, 70s , and beyond usually have learned many secrets and strategies for keeping themselves healthy and well. For the most part, those secrets are not found in the bottles, tubes, and jars whose sales account for many billions of dollars each year.
One key secret is eating plenty of fresh fruits and vegetables. No one needed to be reminded of this 75 years ago. In those days produce was an essential dietary component. And for the most part the produce people age was grown locally. Today we have so many choices, not all of them healthful, and we need to be sure to eat produce that is fresh rather than packaged in cans.
Colorful fresh produce contains high levels of antioxidants, those small biochemicals that pack a big punch. Antioxidants neutralize free radicals, naturally occurring end-products of metabolism that destroy cells and may even cause cancer if they're not removed promptly.
In fact, a recent article in Ecology Letters pointed to an even more remarkable power of antioxidants. Researchers were studying brightly colored plumage on birds (which signal their efficacy as mates). Their work confirmed that more colorful males are better able to protect their sperm from oxidative stress. The article reported that sperm quality in less colorful males improved when antioxidants (specifically, carotenoids) were added to their diet.
In short, antioxidants provided by fresh produce have all kinds of life-extending benefits!
1Egger GJ, et al: The emergence of "lifestyle medicine" as a structured approach for management of chronic disease. Med J Aust 190(3):143-145, 2009
2Reinehr T, Roth CL: A new link between skeleton, obesity and insulin resistance: relationships between osteocalcin, leptin and insulin resistance in obese children before and after weight loss. Int J Obes (Lond) Epub Jan 12, 2010
3Cohen DL, et al: Cerebral blood flow effects of yoga training: preliminary evaluation of 4 cases. J Altern Complement Med 15(1):9-14, 2009 Read Less
Being Young, Feeling Young, Looking Young
Poets throughout the centuries have helped us see that being young is a state of mind. That special state of mind impels us to take actions on our own behalf, actions that have specific consequences for our health and well-being.
But so many people believe in the power of the dollar. They spend vast sums every year on anti-aging, beauty, and cosmetic products in the false hope of being able to purchase remedies that will restore their fading youth.
Others hasten the loss of their youthful glow. Cigarettes, alcohol, and negative mental constructs such as resentment, jealousy, and anger all work to rapidly break down our health and vigor. Negative emotions are especially insidious. Even if a person is healthy in other respects - eating a healthy diet and exercising regularly - stress, fear, anguish, and ill-will relentlessly add invisible workloads to the Quick read more or view full article day, sapping our strength and aging us prematurely.
People who look and feel ten years younger than the age revealed on their birth certificates have learned how to create a positive mental attitude. It's amazing how much bounce you can add to your step when you intentionally set about having a great day. Of course, this is not merely smoke and mirrors. Those who are intending to be young inside and outside take the necessary steps. They don't eat doughnuts (except on their free food days). They rarely consume fast food. They do eat lots of fresh fruits and vegetables. They do exercise regularly, some even doing some form of vigorous physical activity five or six times each week.1,2,3
These young-at-heart people get sufficient rest. They are willing to give up the attitudes, positions, and annoyances that do not serve their well-being. And many of them have discovered a natural healing method and philosophy that helps them to be well and stay well - chiropractic care.
Chiropractic is a smart, efficient form of health care. Chiropractic care helps remove physiologic obstacles to good health and helps your body learn how to maintain high levels of functioning. After beginning chiropractic care many people comment that they feel as if they've let go of a big weight they didn't know they'd been carrying around. People say they feel lighter and they have more energy. They sleep better. They even feel as if they're taller.
Others comment that they've become more effective at work and in their personal lives. As a result of chiropractic care their bodies are expending much less energy in wasteful and unnecessary physiologic activities. The result is more available resources to do - efficiently and well - what is necessary each day out in the world.
One wonderful outcome is the ongoing recovery of the youthful appearance and outlook we always want to maintain.
Antioxidants for a Youthful Appearance
Those who continue to look young in their 50s, 60s, 70s , and beyond usually have learned many secrets and strategies for keeping themselves healthy and well. For the most part, those secrets are not found in the bottles, tubes, and jars whose sales account for many billions of dollars each year.
One key secret is eating plenty of fresh fruits and vegetables. No one needed to be reminded of this 75 years ago. In those days produce was an essential dietary component. And for the most part the produce people age was grown locally. Today we have so many choices, not all of them healthful, and we need to be sure to eat produce that is fresh rather than packaged in cans.
Colorful fresh produce contains high levels of antioxidants, those small biochemicals that pack a big punch. Antioxidants neutralize free radicals, naturally occurring end-products of metabolism that destroy cells and may even cause cancer if they're not removed promptly.
In fact, a recent article in Ecology Letters pointed to an even more remarkable power of antioxidants. Researchers were studying brightly colored plumage on birds (which signal their efficacy as mates). Their work confirmed that more colorful males are better able to protect their sperm from oxidative stress. The article reported that sperm quality in less colorful males improved when antioxidants (specifically, carotenoids) were added to their diet.
In short, antioxidants provided by fresh produce have all kinds of life-extending benefits!
1Egger GJ, et al: The emergence of "lifestyle medicine" as a structured approach for management of chronic disease. Med J Aust 190(3):143-145, 2009
2Reinehr T, Roth CL: A new link between skeleton, obesity and insulin resistance: relationships between osteocalcin, leptin and insulin resistance in obese children before and after weight loss. Int J Obes (Lond) Epub Jan 12, 2010
3Cohen DL, et al: Cerebral blood flow effects of yoga training: preliminary evaluation of 4 cases. J Altern Complement Med 15(1):9-14, 2009 Read Less
Feel the Runner's High
April 15, 2010
 |
Feel the Runner's High
For too many people, the only time they'll even consider running is if they're being chased! The truth is running can be easy and fun to do. It's inexpensive, readily available, can be done at just about any age, makes you feel years younger and has massive health benefits. (And if you ever do find yourself being chased for any reason, it would be nice to be able to outrun your chaser!)
By implementing a few simple strategies, you can take running to heights never imagined.
What's the difference between jogging and running?
This distinction might seem obvious, but it's actually an important one: Running means you are moving at a faster pace than jogging. Technically, if it takes you less than nine minutes to complete one mile, you are running. If it takes you more than nine minutes, you are jogging. Jogging is harder than walking because Quick read more or view full article it requires more muscle to go faster, breathe deeper, and maintain proper balance. Running requires more effort than jogging and is more intense. It requires stamina to go faster and endurance to go for longer periods of time.
It is always best to start jogging regularly for approximately one month before progressing to running; this will build up your body's ability to handle the additional stresses and pounding of the joints.
Start Slow, End Slow
Stretching is an important part of most workout routines, running included. Unfortunately, stretching is the first thing that gets left out if you are in a hurry or you're trying to squeeze in your exercise for the day. You should be stretching before and after you run. Even five minutes of stretching before to warm up your muscles and five minutes of stretching after for a cool-down can prevent serious injury. I normally recommend 15-20 minutes of stretching to my patients before and after their workouts.
There are many different stretches. Regardless of which ones you choose to do, make sure you stretch into comfort and not pain. If a stretch is hurting, back off or don't do it. Pain is an indicator that something is wrong, and pushing past this point can invite injury to your door.
Since we all run at different paces, try the following protocol the next time you finish stretching. After stretching, begin walking at a slow, comfortable pace. After a few minutes, increase your pace gradually to a faster walk, then to a light jog and then into your full, usual running speed. Obviously, the time it takes you to get to a full run will vary, but it is a nice way of getting your body into the groove. Once you are almost finished with your run, gradually slowing your pace to a walk is a nice
Running is one of the best forms of aerobic conditioning for your heart and lungs. It can significantly increase your metabolic rate and the amount of calories you burn, leading to loss of excess body fat. Running is also beneficial for slowing down the aging process.
Those who run regularly are less likely to experience bone and muscle loss due to the body's positive response to additional physical demands.
Running can also have many psychological benefits. Most runners typically report being happier and feeling less stressed from the grind of daily life. Why? Because regular exercise has the ability to alter mood, attributable to a surge in hormones called endorphins. These hormones create a sense of euphoria often referred to as a "runner's high" and can result in an improvement in mood.
Here are some great tips, courtesy of running coach Chipper Robinson from Running on the Edge in Ramsey, N.J., on how to maximize your running experience:
Incorporate cross training into your running routines. Add weight-lifting, bicycling, yoga, elliptical training, or swimming. Why? They make you fitter and less prone to injury.
Exercise your abdominal muscles almost every day. A strong midsection (core) is a key component to running. In fact, it can often be the single most important factor for success in long-distance running.
Change your intensity levels by running faster or farther. Alternate which one you choose to implement in various workouts. It prevents your body from adapting to routines.
Pay attention to your shoes. Most shoes wear out after 300 to 500 miles. You often can't see the wear, but, your knees, hips, and back will feel it.
Run on different surfaces. See how many different surfaces you can run on in a month: asphalt, gravel, trail, grass, track, treadmill, and beach. Each stresses your leg muscles in a slightly different way, helping to prevent overuse injuries. (If possible, avoid concrete, the hardest and most harmful surface for runners.)
Keep a training journal. A journal can be a great way to maintain motivation and consistency. Keep it filled with running times, routines, motivational quotes, and how your body reacts to various routines. You should have a documented road map for reaching your running goals.
Take some time off. You don't have to run every day, every week, or even every month (as long as you're performing other cardiovascular activities). For healthy, consistent training, your body needs regular recovery periods. Performance suffers with too much exercise. Start slow and work your way toward higher mileages and/or more frequency.
Introduce high-intensity interval training into your running routine. Alternate, pace, speed, tempo and rest periods during a single running session. For example, keep a steady pace for a mile and then sprint run for 30 seconds. Do this for several cycles and notice how your heart rate and muscle fatigue threshold increase.
Every great journey starts with a single step; now just put one foot in front of the other to see how far this new journey takes you. Welcome to the wonderful world of running. Talk to your doctor to learn more about the benefits of running.
Remember Lyn Lake Chiropractic is the Official Chiropractor of the Twin Cities Marathon. Runner's treating Runners. Specialize in running injuries. Call for a Free Consult! 612-879-8000 Read Less
For too many people, the only time they'll even consider running is if they're being chased! The truth is running can be easy and fun to do. It's inexpensive, readily available, can be done at just about any age, makes you feel years younger and has massive health benefits. (And if you ever do find yourself being chased for any reason, it would be nice to be able to outrun your chaser!)
By implementing a few simple strategies, you can take running to heights never imagined.
What's the difference between jogging and running?
This distinction might seem obvious, but it's actually an important one: Running means you are moving at a faster pace than jogging. Technically, if it takes you less than nine minutes to complete one mile, you are running. If it takes you more than nine minutes, you are jogging. Jogging is harder than walking because Quick read more or view full article it requires more muscle to go faster, breathe deeper, and maintain proper balance. Running requires more effort than jogging and is more intense. It requires stamina to go faster and endurance to go for longer periods of time.
It is always best to start jogging regularly for approximately one month before progressing to running; this will build up your body's ability to handle the additional stresses and pounding of the joints.
Start Slow, End Slow
Stretching is an important part of most workout routines, running included. Unfortunately, stretching is the first thing that gets left out if you are in a hurry or you're trying to squeeze in your exercise for the day. You should be stretching before and after you run. Even five minutes of stretching before to warm up your muscles and five minutes of stretching after for a cool-down can prevent serious injury. I normally recommend 15-20 minutes of stretching to my patients before and after their workouts.
There are many different stretches. Regardless of which ones you choose to do, make sure you stretch into comfort and not pain. If a stretch is hurting, back off or don't do it. Pain is an indicator that something is wrong, and pushing past this point can invite injury to your door.
Since we all run at different paces, try the following protocol the next time you finish stretching. After stretching, begin walking at a slow, comfortable pace. After a few minutes, increase your pace gradually to a faster walk, then to a light jog and then into your full, usual running speed. Obviously, the time it takes you to get to a full run will vary, but it is a nice way of getting your body into the groove. Once you are almost finished with your run, gradually slowing your pace to a walk is a nice
Running is one of the best forms of aerobic conditioning for your heart and lungs. It can significantly increase your metabolic rate and the amount of calories you burn, leading to loss of excess body fat. Running is also beneficial for slowing down the aging process.
Those who run regularly are less likely to experience bone and muscle loss due to the body's positive response to additional physical demands.
Running can also have many psychological benefits. Most runners typically report being happier and feeling less stressed from the grind of daily life. Why? Because regular exercise has the ability to alter mood, attributable to a surge in hormones called endorphins. These hormones create a sense of euphoria often referred to as a "runner's high" and can result in an improvement in mood.
Here are some great tips, courtesy of running coach Chipper Robinson from Running on the Edge in Ramsey, N.J., on how to maximize your running experience:
Incorporate cross training into your running routines. Add weight-lifting, bicycling, yoga, elliptical training, or swimming. Why? They make you fitter and less prone to injury.
Exercise your abdominal muscles almost every day. A strong midsection (core) is a key component to running. In fact, it can often be the single most important factor for success in long-distance running.
Change your intensity levels by running faster or farther. Alternate which one you choose to implement in various workouts. It prevents your body from adapting to routines.
Pay attention to your shoes. Most shoes wear out after 300 to 500 miles. You often can't see the wear, but, your knees, hips, and back will feel it.
Run on different surfaces. See how many different surfaces you can run on in a month: asphalt, gravel, trail, grass, track, treadmill, and beach. Each stresses your leg muscles in a slightly different way, helping to prevent overuse injuries. (If possible, avoid concrete, the hardest and most harmful surface for runners.)
Keep a training journal. A journal can be a great way to maintain motivation and consistency. Keep it filled with running times, routines, motivational quotes, and how your body reacts to various routines. You should have a documented road map for reaching your running goals.
Take some time off. You don't have to run every day, every week, or even every month (as long as you're performing other cardiovascular activities). For healthy, consistent training, your body needs regular recovery periods. Performance suffers with too much exercise. Start slow and work your way toward higher mileages and/or more frequency.
Introduce high-intensity interval training into your running routine. Alternate, pace, speed, tempo and rest periods during a single running session. For example, keep a steady pace for a mile and then sprint run for 30 seconds. Do this for several cycles and notice how your heart rate and muscle fatigue threshold increase.
Every great journey starts with a single step; now just put one foot in front of the other to see how far this new journey takes you. Welcome to the wonderful world of running. Talk to your doctor to learn more about the benefits of running.
Remember Lyn Lake Chiropractic is the Official Chiropractor of the Twin Cities Marathon. Runner's treating Runners. Specialize in running injuries. Call for a Free Consult! 612-879-8000 Read Less
Boston Marathon - Good Luck!
April 14, 2010
 |
Good Luck to all our patients running Boston Marathon Monday April 19th, 2010.
We'll be thinking of you when your hitting your PR's in Boston. Send us pictures of you wearing our Lyn Lake Chiropractic running shirts so we can post you in our blogs and on our website.
Thank you for letting us be apart of your training and allowing us to provide you the best chiropractic care. Have fun....
We'll be thinking of you when your hitting your PR's in Boston. Send us pictures of you wearing our Lyn Lake Chiropractic running shirts so we can post you in our blogs and on our website.
Thank you for letting us be apart of your training and allowing us to provide you the best chiropractic care. Have fun....