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| Issue: # 29.0 | February 2012 |
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ASC HEALTH & WELLNESS NEWS
Greetings! Congratulations to all of the recent January Race finishers! If you've just completed one of our local races, or are about to take part in one, be proud of yourself! You're already starting out the year on healthy footing, and I think that's an accomplishment worth celebrating with a healthy recovery. How? If you compete in a bike, run, or swim race during the month of February, call to schedule a chiropractic appointment to take place by the the end of the following week and when you show your registration, you'll receive 25% off that session. Want more details? Give us a call!  Don't stop at the Races! You don't have to be a marathon runner to be healthy. There are plenty of other opportunities to stay in shape across the next few months, so take a look below to see what events you might want to try taking part in! If you can't make it to an event, I challenge you to make at least one day a week your "personal event day". You don't have to spend an hour, and you don't even need to go to a gym. Even taking 20 minutes a day to follow one of the free exercise videos on the Sports & Fitness OnDemand channel, hiking down your local trails, or taking a walk down the beach is enough to get your heart pumping, muscles stretching, and brain clearing from the stress of the day. This year it's my goal to reach out even further in ways to help you, your entire family and friends to have the healthiest year so far! If you haven't been in for your chiropractic adjustment in a while, give us a call today. Remember, regular adjustments (every 3-6 weeks) help not only to improve posture, but maintain joint and nerve health, muscular balance, and even have been shown to assist with improved immune system function. Kid's, busy working adults, and the healthiest of athletes are all welcome to enjoy the healthy benefits!
Yours in Health and Success, Dr. Katrina P.S. - Looking for how to get that free massage? Scroll all the way to the bottom to find out the details in our Social Media Links Section!  |
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SEASONAL NEWS: Upcoming Events & Activities
Love Your Body Foam Roll Basics Class: Monday February 20th, Dr. Katrina will be hosting a one hour free, interactive session reviewing the basics of using a foam roller. Bring your own, or order one in advance, and we'll have it waiting for you at the session! Meet us at 4:30 pm on the far end of Ocean Air Park. To RSVP, please email DrKatrina@ActionSportsChiropractic.com by noon February 20th to let us know how many will be joining you, and if your in need of a foam roller of your own. See you there, and be ready to roll!
FREE Museum Month in San Diego: Museum Month is back for the 23rd year in San Diego County. Presented by Macy's, the passes are free to obtain while supplies last. With a pass, up to four visitors can gain admission to any of the 40 participating museums for half-price. Plus, you can use the pass all month long! Visit http://www.sandiegomuseumcouncil.org/museum_month
February Tide Pool Viewing: February 4 - 9 and February 17 - 22 2012 at various times at low tide. Did you know that fall and winter are the best times to explore the San Diego tide pools? It's also free and one of the best outdoor kids, exploring, and photography activities in San Diego. For more information on locations and a chart with low tide times, click on San Diego Tide Pools.
2012 Padres FanFest: Saturday February 11, from 10 AM - 5 PM. This is one of the few free events in Petco park. Meet the players, see unique sports items and enjoy a fun day with your family at the Padres Fan Fest 2012. 2012 Padres Fan Fest
Are you a part of a team, league or group that could benefit from learning more about health, fitness and injury prevention? Dr. Katrina is happy to provide event coverage, motivational and informational lectures, workshops and sessions for groups of any size. Contact us today to set up a time! Info@ActionSportsChiropractic.com
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Exercise Tip: Managing Hip PainPrevention and immediate attention is always the best way to go when it comes to join and muscle pain, but combining regular home strengthening of the surrounding muscles to A.R.T. and chiropractic adjustments can help eliminate the pain. Have you ever woken up in the morning or maybe even in the middle of the night feeli  ng like a painful knot is tied deep inside the side of your hip? It's more common than you might think, and the "why" behind it's onset can have a huge number of answers. However, the most common reason for hip pain in active individuals, (and even once-upon-a-time active people) is due to muscular imbalance and weakness. You Iliotibial Band, that tight and tender area that runs all the way down the outside of your thigh, is one of the longest tendons in the body, and extends from the Tensor Fascia Latae also referred to as the TFL. This powerful muscle not only helps to move you from sitting to standing, but helps to keep you walking throughout your day. If not stretched regularly, the IT Band, Hip Flexors and pretty much the entire lower back and body can become affected by pain. Despite regular Yoga practice or running, its quite common to still have tight hip flexors and weak glutes that also contribute to the problem, putting increased pressure on underlying nerves, bursa, and muscles that begin to compensate for their lack of proper tone. When your body senses pain, it's sending you a message that it needs attention. So, listen to it! Anyone can come up with an excuse to avoid going for treatment, being busy, too tired, too sore to stretch, etc, etc. But remember, the longer you wait, the longer it can take to resolve. Take the time today, and you'll being enjoy your activities more tomorrow! Stretch: ITB, Iliopsoas (Hip Flexor), Piriformis Strengthen: Glutes, Leg Adductors (inner thigh), Abdominals Take note! If you have hip arthritis, you should avoid the extremes of hip motion and should minimize jarring and high impact activities. If you have a history of hip bursitis, avoid prolonged sitting, extreme bending of the hip and direct pressure over the hip such as sleeping on the affected side. And remember, stretching may not feel great, but it does have lifelong benefits. Know the difference between "uncomfortable" and "pain", and you'll soon be able to stretch in a range you can tolerably be "comfortable" in. Favorite Strengtheners: TRX Squat , Adductor Lifts,
| Side Leg Lifts: eLay on your side, keep the back of the leg and buttocks flush against a wall. Support the upper body by leaning on your elbow, or lower your relax all the way to the floor for a more comfortable position. Slide the leg up the wall and hold at the top for 5 seconds then slide back down. Point toes down. Move slowly and repeat the motion 10 times on each leg. Repeat daily, adding additional reps and sets each week as strength increases. |
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============================================================================ Reminder: If you are experiencing pain of any kind, be sure to follow up with your healthcare provider. These tips and exercises are provided strictly as a benefit to help you improve your general wellness, and should not be used in place of a proper diagnosis or treatment plan. |
Linking Sleep & Appetite Control
If you've been following these newsletters or ever mentioned weight loss in the office, you may recall various times when we've discussed how imperative getting a good nights sleep is for optimal function of your bodies systems. Poor sleep habits, and therefore disrupted Circadian Rhythm, has the ability to negatively affect memory, inflammation levels, energy levels, nuerodegeneration, motor function, and weight management.
Recent studies brought to light in Science Daily reported on latest news from Christian Bendict and Helgi Schiöth. Their team of researchers continues to expand on their earlier findings published in published in American Journal of Clinical Nutrition, that a single night of total sleep loss in young normal weight men curbed the energy expenditure the next morning. This research also showed that subjects had increased levels of hunger, which indicates that an acute lack of sleep may affect human's food perception. Their newest study, published in The Journal of Clinical Endocrinology & Metabolism brought together a team of European neuroscientists to systematically examine exactly which regions in the brain, involved in appetite sensation, are influenced by acute sleep loss. By means of magnetic imaging (fMRI) brain studies, the researchers compared the results after a night with normal sleep with those obtained after one night without sleep.
Again, results confirmed that poor sleep had a direct correlation to increased appetite. Christian Benedict explains: "After a night of total sleep loss, these males showed a high level of activation in an area of the brain that is involved in a desire to eat. Bearing in mind that insufficient sleep is a growing problem in modern society, our results may explain why poor sleep habits can affect people's risk to gain weight in the long run. It may therefore be important to sleep about eight hours every night to maintain a stable and healthy body weight."
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 Essential Recovery Nutrition & Flu Season Prevention
Recovering from a workout is much more than just resting and stretching. It's also about knowing the best food sources for the nutrition your body needs to repair and heal itself. Add in the factor that a majority of American's decide to "start getting healthy" during the flu season, and you've got additional details to watch for. Almost everyone has been told to keep Vitamins C & B at the top of the list. But, to keep your body ready to fight the flu and keep it healing at its best post-workout, keep in mind the following food sources the next time you plan your trip to the grocery store:
Vitamin A: Helps vision, skin, and increases resistance to viruses. 4000-5000i.u.
Reach For: Carotene rich vegetables recognized by dark green, deep yellow and orange colors- broccoli, spinach, winter squash, apricots
Calcium: Helps bone strength, but also works with magnesium to help decrease muscle spasms.1000mg.
Reach For: Yogurt, Swiss Cheese (272mg/oz compared to just 77mg/ half cup of cottage cheese), Calcium Fortified Orange Juice (Double your benefits and save cash by shopping for no-sugar added, with pulp frozen concentrate varieties)
Magnesium: Helps decrease muscle cramps, mental disorientation, and even depression. Also helps maintain healthy heart rhythm and strong bones. 320 mg a day minimum.
Reach For: Avocados (a whopping 206 mg/medium sized avocado), Almonds, Cooked Spinach
Iron: Helps to improve the bloods ability to carry life needed Oxygen, assists with symptoms of anemia, and chronic diseases or coughs. On average we need between 15-30mg a day. BUT, there are exceptions. The National Academy of Science has found that iron from plant based foods are not near as complete or as well absorbed as the iron from meat, chicken or fish. This means if you're a vegetarian and a distance runner on top of that, you need even more. If you regularly ingest foods such as tea, cranberries, spinach or soda, the absorption can be blocked further. So, plan your meals carefully, and consider adding a vitamin supplement or blackstrap molasses to your glass of soy or milk in morning.
Reach For: Canned Clams (An entire 11.2 mg per 1/4 cup compared to only 2.9mg in a 3oz cut of Sirloin), Beef liver or liver sausage (5.3 mg/2-3oz), Blackstrap Molasses (5mg/TBS), Baked Beans (5mg/cup).
Last But Not Least: As said above- timing is everything. Don't wait until 3 hours into your morning to eat breakfast or 2 hours after your workout to replenish your electrolytes, carbs, and proteins. Prolonging your nutritional intake leads to fat storage, increased muscle spasm and therefore adhesions, and less efficient muscle recovery and repair, and further saps your body of much needed energy stores when fighting flu viruses. And by the way, for those of you that try to kid yourself in the morning or after the gym, NO, a cup of coffee with whole milk does not count as food. |
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 San Diego's Action Sports Chiropractic & Performance is here to provide your top options for developing and maintaining an active lifestyle- at every age and level of ability. Whether you are looking to get through the pain and discomfort of a new injury, motor vehicle accident, manage chronic stress and headaches, or to improve your strength, nutrition, and mobility, we are here for you. Dr. Hackett provides an active, personalized approach to reaching those goals as quickly as possible. If you've been searching for a place that understands the demands and needs of an active lifestyle, or simply want a change from the treatment you're currently receiving elsewhere, give us a try. We're confident you'll love what you'll find. Experience the difference! Visit us at www.ActionSportsChiropractic.com or call 858.481.4845 to make an appointment and start reaching your goals today! Sincerely,
Dr. Katrina M. Hackett, DC, ATC, CSCS
Action Sports Chiropractic & Wellness
Your Life, Your Health, Your Way! |
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