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News From Action Sports Chiropractic & Wellness
Greetings!
Now that the summer is in full gear, you're probably gearing up for some outdoor activities and fun in the sun! With this in mind, this issue will provide you with some great tips on staying healthy, fit and hydrated during the summer season.
Don't forget to visit our website often to check for recent additions to Action Sports Chiropractic. This month find out about Dr. Kat's Fitness Boot Camp, how to order general health & sports supplements, and our upcoming free, in-house monthly lectures, the "Body & Mind Series".
As always, thank you for your continual support! I hope you find this months' newsletter helpful, and please forward it to anyone you think would benefit from its contents!
Warm regards,
Dr. Katrina
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EXERCISE TIP OF THE MONTH: STATIC STRETCHING
Remember
watching those old 80's workout videos where you'd see the ladies in spandex
and side ponytails, bouncing up and down while they tried to motivate you to
"lean down and stretch! (clap) And stretch! (clap)" along with them? Come on, we all know the
ones. Well, get all of that bouncing out of your head and FORGET IT! Research
has shown that the best way to stretch a muscle is through a long held, or
"static", stretch. The reason? The muscles in our bodies have an instant
protective reflex that causes them to contract at the first moment we attempt
to stretch them. However, if you hold them beyond that reflex time, yet another
reflex kicks in which allows the muscle to relax. If you don't stretch past
those initial 8-10 seconds of contraction phase, you'll never actually stretch
and develop that sought after flexibility at all. Bouncing into a stretch, (like
in those 80's workout videos I made you think of), can actually predispose you
to injuring the muscle and tendons. Hence
the Rule to Remember: Always hold a stretch for at least 20-30 seconds, and
NEVER bounce!
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QUOTE OF THE MONTH
Take care of your body with steadfast fidelity. The soul
must see through these eyes alone, and if they are dim, the whole world is
clouded.
- Johann Wolfgang Von Goethe
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NEW EVENTS AT ASC: Dr. Kat's Fitness Boot Camp
Whether the goal is to jump-start a new exercise routine or take a
current workout regimen to the next level, this class provides the
necessary tools and motivation to do just that! This "for women only" class currently takes place under the San Diego Sunshine Saturday mornings from 9:00am-10:15am.
Click here for More Information or to Sign Up Now!
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 SEASONAL TIP OF THE MONTH:
HEALTHY HYDRATION
Did you know that water is the 2nd most necessary factor for our survival? (Oxygen is #1, for those that couldn't guess.)
Did you know that we lose water not only from sweaty bouts of exercise, but through the simple acts of breathing and aging? For example, 75% of an infants' weight usually consists of water, compared to and average of only 50% of a 50-year-old females' weight.
Water is necessary to form the fluid in our joints, mucous in our lungs, smooth contraction of our muscles, cooling us in high temperatures, and numerous other amazing bodily functions. When we lose excessive amounts of water, or water and electrolytes, such as sodium and potassium, we get dehydrated. In a situation with increased water loss, such as physical exertion, dehydration can happen much quicker. In fact, dehydration can affect an athlete after less than 1 hour of exercise.
When this happens, we are posed for a much higher risk of heat-related illness and medical emergencies such as heat exhaustion and heat stroke.
Symptoms of Dehydration can include: *Thirst *Weakness *Nausea *Headache *Irritability *Dizziness *Confusion *Muscle Cramps *Heart palpitations *Decreased performance
So how much is "enough"? The right amount of
water will be different for each person, varying from 2-16 Liters per day
depending on their age, weight, physical condition, and activity levels.
"Physically active" doesn't necessarily mean "athlete". Farm workers, manual
laborers, and on the go individuals will all have higher requirements. Dietary Recommendations from The Institute of Medicine advises that men
consume roughly 3.0 liters (about 13 cups) of total beverages a day and
women consume 2.2 liters (about 9 cups) of total beverages a day.
If planning strenuous physical activity: Drink
about 2-3 cups of cold water 2 hours before activity, 1 cup about 10-15 minutes
before the activity ( during warm-up), and 1 cup every 15-20 minutes of
activity. For every pound lost during the activity, you should be refilling
with 16-24oz. of water. Your body needs that water to flush out inflammatory
and metabolic toxins, and help heal the tissue.
What to Avoid: Sports drinks should have no
more than 5% carbohydrates per serving, and fruit juices, carbohydrate gels,
sodas and alcohol should be avoided since high sugars can further dehydrate the
body.
Adapted from the April 2006 Journal of the
American Chiropractic Association, L. H. Wyatt. Email Me for the full
article!
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 NUTRITIONAL RECOMMENDATION:
Simply Nutrilite Men's & Women's Supplement Packs
Many of us crave
to be healthier. We make goals each year, probably re-write them a few times
during the year, and some of us actually reach them. If one of your goals has
been to improve your nutrition, Nutrilite probably has a product that will help
you to do just that. One of my personal favorites is the Simply Nutrilite Supplement Packs. These are pre-made pouches
containing the individualized essentials for Men's or Women's health in one
daily pack for easy, on the go use. No more trying to figure out what you did
or didn't take, or trouble figuring out where to store numerous bottles of
expensive Vitamins and Supplements. At roughly $0.83 a day, it's a worth-while
investment in your health! Just grab and go!
LEARN MORE about this product and others at www.MyNutritionalFitness.com
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Action Sports Chiropractic & Wellness is San Diego's one-stop-shop for all of your Chiropractic, Sports
Medicine, Injury Rehabilitation and Pain Management Needs. Whether you
are looking to get through the pain and discomfort of a new injury,
manage chronic stress and headaches, or to improve your strength,
fitness and posture, we'll provide a step by step, personalized
approach to reaching those goals as quickly as possible. We believe
that an active, goal oriented approach is the best way reach your
optimal performance levels, no matter what your personal activities may involve.
Call today to start reaching your goals, active and pain free!
Call 858-481-0303 to schedule, or check us out at www.ActionSportsChiropractic.com
ACTION SPORTS CHIROPRACTIC. YOUR HEALTH. YOUR LIFE. YOUR WAY.
NOTE: The information
and recommendations on the page are appropriate in most instances, but are not
a substitute for a diagnosis by a specialist. For specific information
concerning your health condition, consult your doctor of chiropractic or medical practitioner.
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Save 50%
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New Patients can take advantage of a discount of 50% off their first initial chiropractic consultation and examination. This summer savings wont last long, so act now!!
Call 858-481-0303 to schedule your appointment today!
Offer Applies to New Patients with In-House Treatments Only, and does not apply to Mobile Treatments, Personal Training Sessions, Products or Treatments. For more details, contact us at www.ActionSportsChiropractic.com
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Offer Expires: August 15, 2008: Action Sports Chiropractic & Wellness
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