Category Archives: Reversing Chronic Diseases

Post #58 – One Stop Shop to Find Information About Optimal Nutrition

14 Friday Jul 2017

Posted by in Living to 120, Nutrition, Optimal Health, Optimal Nutrition, Reversing Chronic Diseases, Supplements, Uncategorized, wellness

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It has been a few months since I last wrote a blog post. It seemed like I ran out of material to write about.

As you know, the purpose of these posts is to share only information 1) that is based on research and is not a merely hearsay, 2) that I have personal experience with, and 3) that I feel contribute towards a goal of living the longest with optimal health.

For a while I had plenty of such information that fit the scope of this blog. And, then I hit the wall.

About a year and a half ago, I found a source that has troves of nutritional information for optimal health. This information is available in videos and text form – all for FREE.

Using this information, I have been further optimizing my own lifestyle. And, it has already showing further improvements in my bio-markers.

The source is:  www.NutritionFacts.org  

This site is a labor of love for Michael Greger M.D. FACLM.  He seems to be on a personal crusade to share this knowledge and information. He and his staff of volunteers comb through over 20,000 research papers on nutritional studies published every year. They summarize this information in few minutes long byte-sized chunks and even as annual summaries, which last about an hour.

You can even subscribe to their site and you will receive a tip every day in your email.  I actually look forward to these emails. That way I can learn over time and don’t take in more than I can digest.

I got introduced to Dr. Greger’s work by reading his book: How Not to Die.

Gregor book

Some startling things I learned from this site:

  1. How you can reverse your diabetes by changing what you eat.
  2. How you can shrink you prostrates by adding certain fruits to your diet.
  3. How you can reduce blood pressure with certain plant based foods.

And, for every claim, he gives his rationale based on specific research studies and papers that you can further read up yourself, if you wish.

MY LIFE STYLE CHANGES

Here are some things I have already incorporated in my lifestyle, as a result of the research information I learned from Dr. Greger:

  1. I am now working on replacing, whenever possible, to get as many micro-nutrients as possible using whole foods rather than supplements.
  2. I started adding one tablespoon of freshly ground Flax Seeds and a quarter teaspoon of Turmeric in my shakes every morning. As you will see from the research, flax seeds and turmeric are effective for a whole bunch of issues, e.g., blood pressure, diabetes, inflammation.
  3. I started adding one table spoon of Apple Cider Vinegar in my salads at lunch to lower my blood sugar resulting from food at lunch, which tends to be my heaviest meal.
  4. I have been eating 2 to 4 pieces of Brazil Nuts as snack every night to further lower my LDL Cholesterol.
  5. I am now more conscious of making sure that I add Cruciferous Vegetables in my salads to boost my anti-oxidants.
  6. I have started sprinkling pomegranates seeds on my oat meal for my prostrate health.

RESULTS SO FAR

I have been quite pleased with the results of these changes so far. Here are a few:

  1. My most recent blood-work on 7/7/2017 shows, an Hemoglobin A1C of 5.4%! It was 5.5% three months ago.  My A1C was stuck at or above 5.8% for the last three years, ever since I have been measuring it.  Ever since then, I have been working on getting it out of the pre-diabetes range, considered to be over 5.6%.
  2. All my inflammation markers, CRP, Homocysteine, WBC are all trending down.
  3. LDL and Triglycerides are 86 and 57 in the latest blood-work – without any meds. These are on the low end of where they ever been.
  4. My blood pressure measured on my last doctor’s visit was 108/70! As I have mentioned in previous posts, I have working on reducing my BP.

Bottom Line:

I highly recommend that you checkout www.NutrtionFacts.org.  An evidence-based nutrition advice that is labor of love of Dr. Michael Greger. You can search for a specific topic, browse the site in general for useful information and/or subscribe to the daily email.

This site has become a go-to site for me for all things nutritional for Optimal Health. I have found the information is research-based, concise, well-presented and at-times with profound implications.

Most of the time, information is very actionable.

 

What are your thoughts on this subject?

Would love to hear from you and learn from you.

Please click on Comment to leave your comments or question so others can benefit from your input.

 

 

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Post # 56 – What is Optimal Blood Pressure and How to Achieve it?

14 Sunday Aug 2016

Posted by in Aging, Causes of Death, Living to 120, Nutrition, Optimal Health, Optimal Nutrition, Reversing Chronic Diseases, Uncategorized

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First, a quick story and my own experience over the last six months.

For a number of years, I have had my blood pressure in tens (between 110 and 119) for Systolic and in the seventy’s for the Diastolic.  So, my typical BP measurement might be 112/74.

For the last couple of years, however, every time I visited a doctor or clinic, I noticed that it was in the high twenty’s or low thirty’s for Systolic (125 to 135 range) and low eighty’s for the Diastolic pressure. For example, I might see my as BP 128/82. Doctors always called it out as “normal” and I ignored it assuming that those were spurious readings.

About six months ago, I decided to get a BP monitor and started measuring my blood pressure frequently – like every day and even multiple times during a day.  I noticed that the higher readings I had seen during the last couple of years were actually true. I wanted to know if it was inevitable that my BP would be creeping up as I get older.  Or, could I do something about it?

And, so I decided to take a deeper dive into this topic of BP.

First, I asked my wellness doc if he had any ideas. He told me that it was nothing to worry about. When I insisted on understanding why my BP not stay in the tens for Systolic and seventy’s for diastolic, he told me that I was already eating a pretty clean vegetarian diet.  He suggested I could experiment with vegan diet and also suggested a couple of books to read.

Well after about six months of eating vegan (only plant based whole food, no eggs, no dairy, no meat) and daily monitoring my BP, it looks like my BP is nicely settling in the tens range for systolic and in the seventy’s range for diastolic and times even lower.

And, here is a quick synopsis of what I learned along the way about what is optimal BP and how to achieve it. You might find surprising some of  what I learned and am sharing here.

What is Optimal BP?

We have all heard that BP is the “silent killer”. That uncontrolled high BP can injure or kill you. According to American Heart Association website, possible health consequence can happen over time, if left untreated include:

  • Coronoary Heart Disease or CHD, i.e., damage to the heart and coronary arteries, including heart attack, heart disease, congestive heart failure, aortic dissection and atherosclerosis (fatty buildups in the arteries that cause them to harden)
  • Stroke
  • Kidney damage
  • Vision loss
  • Erectile dysfunction
  • Memory loss
  • Fluid in the lungs
  • Angina
  • Peripheral artery disease

I am sure you have also heard that BP less than 120/80 is considered “normal”.  120 – 139 for systolic or 80 to 89 for diastolic is considered pre-hypertension.  And, anything above those numbers is considered hypertension and your doc will say that you must do something to bring it in the lower ranges. NIH National, Heart, Lung, and Blood Institute website publishes this guidance:

Stages of High Blood Pressure in Adults

Stages Systolic
(top number)		 Diastolic
(bottom number)
Prehypertension 120–139 OR 80–89
High blood pressure Stage 1 140–159 OR 90–99
High blood pressure Stage 2 160 or higher OR 100 or higher

Well, where do these numbers come from?

As you may already know, if you have been reading these blog posts, that I am always suspect of the word “normal”.  I prefer talking about “optimal”.

 Updated Research on BP

In BMJ 2009, M R Law et al, published a very extensive meta-analysis study of 143 previously completed clinical trials on the use of BP lowering drugs. A meta-analysis study is a study of already published studies to assemble an overall conclusion. A key conclusion of this meta-analysis study was:

“The relative risk estimates of CHD events and stroke in the blood pressure difference trials were similar across all levels of blood pressure before treatment down to 110 mm Hg systolic and 70 mm Hg diastolic, below which there were too few data.”

Basically, from all previous studies they analyzed that the risk of all coronary heart disease and stoke continued to decrease as the BP were lowered to 110/70.  They could not tell if the trend would continue below 110/70, since there was not enough data available for cases below 110/70.

So, 110/70 is definitely better than 120/80 in reducing the risk of CHD and strokes.  Is 105/65 or other lower numbers better than 110/70, they could not prove it due to insufficient data.

Here is another conclusion:

“This, the largest meta-analysis of randomised trials of blood pressure reduction to date, shows that lowering systolic blood pressure by 10 mm Hg or diastolic blood pressure by 5 mm Hg using any of the main classes of blood pressure lowering drugs, reduces CHD events (fatal and non-fatal) by about a quarter and stroke by about a third, regardless of the presence or absence of vascular disease and of blood pressure before treatment, with no increase in non-vascular mortality. Heart failure is also reduced by about a quarter. Proportional disease reduction for a given blood pressure reduction independent of pretreatment blood pressure.”

Translated it means the risk of CHD and strokes decreases at the same rate no matter what the starting point is. So, when you lower your systolic BP from 140 to 130, or 130 to 120 or from 120 to 110, you decrease you risk by the same amount, of CHD by 25% and strokes by 33%.

The following example from the research paper illustrate this calculations.

“At age 60-69, the relative risk of stroke is 0.43 (57% decrease) for a 20 mm Hg decrease in systolic blood pressure. For a blood pressure decrease twice as great (40 mm Hg), the relative risk of 0.43 effectively applies twice (0.43×0.43, or 0.432), which is 0.18 (an 82% decrease).”

That is quite amazing, isn’t it?

Do you have to take meds to lower your blood pressure?

Short answer is: of course, not.

Michael Gregor, M.D. in his book, “How not to Die”, Chapter 7: How Not to Die from High Blood Pressure, very succinctly lays out who the villains and heroes are in the epic story of BP.

Gregor book

Villains are Sodium and all the foods that sneak sodium in the form of salt into our diet. Mechanism seems simple enough. Sodium causes water retention and body raises blood pressure to try to expel the excess retained water from the body.

There is a plethora of research that shows that if you lower your sodium intake to less than 500 mg a day, you can achieve a 110/70 BP.

Heroes are anti-oxidant, potassium and nitrate rich foods that provide antidote to sodium and the damage it does to the cardiovascular system. Adding the following foods to your diet will further lower or make it easier to bring it in the right range:

  • Rhubarb
  • Leafy green vegetables;, arugula, cilantro, butter leaf lettuce, Mesclun greens, beet greens, basil, oak leaf lettuce Swiss chard
  • Beets
  • Ground flaxseed
  • Whole Grains
  • Hibiscus Tea

Does the BP have to go up as we age?

Short answer is: NO.

Yes, the phenomenon of BP going up with age is what has been observed in “normal” situations. However, citing lots of existing research, Dr. Gregor demonstrates that the idea that BP has to go up as we age is a myth. With proper food intakes we can have a healthy BP for life.

Bottom line

There is extensive research available to establish that high Blood Pressure is indeed the silent killer it is made out to be. Consequences of high BP if left unchecked for extended period of time can cause many health issues beyond coronary heart disease and strokes.

120/80 may be considered “normal”, but is not actually optimal. Clear evidence exists that by lowering BP to 110/70, you can further reduce risks of CHD and stroke.  Further, benefits of lowering BP to less than 120/80 are significant.  There is not enough evidence at this time that numbers lower numbers than 110/70  further reduce the risks.

Meds are not the only means to lower BP. You can use lifestyle changes to lower BP to 110/70 or lower.

 Reducing sodium intake dramatically, lower than 500 mg per day, can lower the BP to 110/70.

Anti-oxidant, potassium and nitrate rich foods provide antidote to sodium and the damage it does to the cardiovascular system. Adding the following foods to your diet will further lower or make it easier to bring it in the right range:

  1. Rhubarb
  2. Leafy green vegetables;, arugula, cilantro, butter leaf lettuce, Mesclun greens, beet greens, basil, oak leaf lettuce Swiss chard
  3. Beets
  4. Ground flaxseed
  5. Whole Grains
  6. Hibiscus Tea

AHA’s website offers a neat little tool for you to see how much BP you can expect to lower with different recommended lifestyle changes.

 

So there you have it, results of my experience and deep dive into this topic so far!

What are your thoughts on this subject?

Would love to hear from you and learn from you.

Please click on Comment to leave your comments or question so others can benefit from your input.

 

Post #54 – How to Optimize Your Immune System? – Part IV – by Destressing

25 Saturday Jun 2016

Posted by in Biomarkers for Stress, Living to 120, Optimal Health, Reversing Chronic Diseases, Stress, TM, Uncategorized

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Post #54 – How to Optimize Your Immune System? –  Part IV – by Destressing

In Post #51, I discussed some basic terminology of the immune systems, how immune system works, and what kinds of issues happen when it does not work.

Things that are in our control to enhance our immunity and also so the immune system does not go haywire are the ones that you have heard about gazillions of time by now and are probably tired of hearing about: Nutrition, Exercise and Lifestyle.

In Posts #52 and #53, we discussed how to boost your immune system with nutrition and exercise.   In this final post of this series, let’s focus on the last item Lifestyle. Specifically, we will explore what role stress plays in diminishing our immune system and what we can do about it.

Pathways between Stress and the Immune System

We have all heard or intuitively know that when you are stressed you are more susceptible to illness because your immune system is not fully functioning.  But how does that really happen?

A meta-analysis report by Suzanne Segerstrom and Gregory Miller pulls together results from 300 different studies and does a beautiful job of explaining our understanding of this biological connection between mental stress and components of our immune system. The following explanation is based on their paper.

There are three different ways stress in the mind “get inside the body” to affect the immune response:

First, sympathetic fibers descend from the brain into both primary (bone marrow and thymus) and secondary (spleen and lymph nodes) lymphoid tissues. These fibers can release a wide variety of substances that influence immune responses by binding to receptors on white blood cells.

Second, the hypothalamus, pituitary, adrenal, sympathetic, medullary, ovarian glands respond to stress and secrete the adrenal hormones epinephrine, norepinephrine, and cortisol; the pituitary hormones prolactin and growth hormone; and the brain peptides melatonin, β-endorphin, and enkephalin. These substances bind to specific receptors on white blood cells and have diverse regulatory effects on their distribution and function.

Third, people’s efforts to manage the demands of stressful experience sometimes lead them to engage in behaviors—such as alcohol use or changes in sleeping patterns—that also could modify immune system processes. Thus, behavior represents a potentially important pathway linking stress with the immune system.

Is Stress always bad?

The results of various studies have demonstrated that stressors with the fight-or-flight situations faced by humans’ evolutionary ancestors elicited potentially beneficial changes in the immune system. The more a stressor deviated from those parameters by becoming more chronic, however, the more components of the immune system were affected in a potentially detrimental way.

So, in other words, the way our ancestors’ bodies reacted to an encounter with a saber-tooth tiger was good for our immune system.  Stress-related disease emerges, predominantly, out of the fact that we so often activate a physiological system that has evolved for responding to acute physical emergencies.  So, the effect on our immune systems is very negative when we turn it on for months on end, worrying about mortgages, relationships, and promotions.

Deep Rest for reversing impact of stress on our immune systems

Deepak Chopra, MD and David Simon, MD in their book Grow YoungDeepak Chopra Grow Youngerer, Live Longer: Ten Steps to Reverse Aging, beautifully describe the two antidotes to stress: Restful Awareness and Restful Sleep.

Restful Awareness is a natural mind/body response, as natural as the stress response. The most direct way to experience restful awareness is through meditation. During meditation, breathing slows, blood pressure decreases and stress hormones level off.

In this state while all the metabolic processes slow down, brain stays fully alert and awake. In his book Transcendence: Healing and Transformation Through Transcendental Meditation, Transcendence BookNorman Rosenthal, MD describes in great details this fourth state of consciousness many others call Restful Awareness.  He also lays out in great deal the research that backs up beneficial effects of Transcendental Meditation.

There are of course other types of meditations and techniques through which you can manage stress. A lot of work has been done and ongoing in the Mindful-based Stress Reduction techniques.  These studies describe how performing mindful meditation and living in mindful way reduce conditioned fight-flight response and allows one to make more conscious choices. Such conscious or mindful living thus overrides the biological processes that damage our immune system.

Restful Sleep is equally important in managing stress for optimal immune function. Restful Sleep of minimum six to eight hours is necessary. More recent studies have called out 7.5 hours of daily restful sleep as the optimal.

Restful sleep means that your drift off easily once you turn off the light and sleep soundly through the night. If you have to get up to go to the bathroom during the night, you are able to easily get back to sleep. You will know you have restful sleep if upon awakening you feel energetic, alert and vibrant.  If you feel tired and unenthusiastic when you wake up in the morning, you have not had a night of restful sleep.

To get the best sleep usually requires that you develop a regular routine transitioning from activity to sleep. Chopra and Simon describe very good routines that allow you to transition from the daily activity to deep sleep.

Bottom Line

To optimize immune systems, stress management can play a critical role. In the 30 years since work in the field of psychoneuroimmunology began, studies have convincingly established that stressful experiences alter features of the immune response as well as make one vulnerable to adverse medical outcomes.

Practicing Restful Awareness through Transcendental Meditation, Mindful Meditation, Mindful living or other technique are critical to minimizing stress. The benefits of these techniques are now well established.

Daily Restful Sleep is also required to manage stress.  Practicing daily routines to help transition from daily activity to restful sleep is the best method to achieving daily restful sleep.

What are your thoughts on this subject?

Would love to hear from you and learn from you.

Please click on Comment to leave your comments or question so others can benefit from your input.

 

Post #49 – What is the role of massage therapy in Optimal Health?

14 Sunday Feb 2016

Posted by in Aging, Optimal Health, Puposely Living, Quality of Life, Reversing Chronic Diseases, Stress, Uncategorized, wellness

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After so many years, my wife and I finally surrendered to the suggestions of our trainer and started getting massages at least once a month. He had been telling us how massage can be great for recovering from the stresses left over from hard workouts.  And, about six months ago, we decided to give it a shot and get massages on a regular basis.

So, I thought I will take some time to do some research into the role of massage therapy and share the research and our own experience in this blog post.

man_massage_table

What Is Massage Therapy?

Massage therapy dates back thousands of years. References to massage appear in ancient writings from China, Japan, India, and Egypt.

According to National Center of Complementary and Integrative Health (NCCIH) of the National Institute of Health (NIH) the term “massage therapy” includes many techniques and the type of massage given usually depends on specific need, physical condition and the expertise of the massage therapist.

In general, massage therapists work on muscle and other soft tissue to help you feel better.  The following massages you hear most about in the US:

In Swedish massage, the therapist uses long strokes, kneading, deep circular movements, vibration, and tapping.

Deep (tissue)massage technique uses slower, more-forceful strokes to target the deeper layers of muscle and connective tissue, commonly to help with muscle damage from injuries.

Sports massage combines techniques of Swedish massage and deep tissue massage to release chronic muscle tension. It is adapted to the needs of athletes.

Myofascial trigger point therapy focuses on trigger points—areas that are painful when pressed and are associated with pain elsewhere in the body. Examples of these are:

  • Accupressure – where therapist applies strong physical pressure on specific point on the body.
  • Reflexology – Similar to acupressure where pressure is applied to certain points on hands and feet.

But there are other massages that are not quite as common and are based on Indian medicine, Ayuerveda:

Marma-point Massage – where a therapist applies very gentle touch to some or all of the 107 different marma-points in the body to correct any imbalances in the body

Shirodhara – where warm oil is poured to the forehead

Abhyanga – oil massage is done by two people with synchronized movements

Massage therapy is sometimes done using essential oils as a form of aromatherapy.

Benefits of Massage

A lot of the scientific research on massage therapy is preliminary or conflicting, but much of the evidence points toward beneficial effects on pain and other symptoms associated with a number of different conditions. Much of the evidence suggests that these effects are short term and that people need to keep getting massages for the benefits to continue.

While more research is needed to confirm the benefits of massage, some studies have found massage may also be helpful for:

  • Anxiety
  • Digestive disorders
  • Fibromyalgia
  • Headaches
  • Insomnia related to stress
  • Myofascial pain syndrome
  • Soft tissue strains or injuries
  • Sports injuries
  • Temporomandibular joint pain

According to Arthritis Foundation  regular massage of muscles and joints, whether by a licensed therapist at a spa or by self-massage at home, can lead to a significant reduction in pain for people with arthritis, according to Tiffany Field, PhD, director of the Touch Research Institute at the University of Miami School of Medicine, who’s conducted a number of studies on the benefits of massage, including on people with arthritis. In Field’s research and other recent studies on the effects of massage for arthritis symptoms, regular use of the simple therapy led to improvements in pain, stiffness, range of motion, hand grip strength and overall function of the joints.

In a study published in Science Translational Medicine by Dr. Mark A. Tarnoplsky et al found that a short, 10-minute Swedish-style massage session can reduce inflammation, which can help your muscles recover after a hard workout.

And, then of course, there are studies that attribute the benefits of massage just to receiving a dose of human touch that offers all sorts of healthy responses from lowering blood pressures, depression, improving immunity to oxytocin release for increased bonding response.

 What are the risks of Massage Therapy?

Massage therapy appears to have few risks when performed by a trained practitioner. However, massage therapists should take some precautions in people with certain health conditions. NCCIH recommend that:

  • In some cases, pregnant women should avoid massage therapy. Talk with your health care provider before getting a massage if you are pregnant.
  • People with some conditions such as bleeding disorders or low blood platelet counts should avoid having forceful and deep tissue massage. People who take anticoagulants (also known as blood thinners) also should avoid them. Massage should not be done in any potentially weak area of the skin, such as wounds.
  • Deep or intense pressure should not be used over an area where the patient has a tumor or cancer, unless approved by the patient’s health care provider.

Our Experience

Over the years, my wife and I have received massages during vacations etc.  We received several different Ayurvedic massages at the Ayurrvedic Institute in Albuquerque NM every day for a week of an intense detox and cleanse program called Panchakarma.  I have also received locally in Maryland Marma-Point massages.  And, now for the last six month, we are receiving massages once a month.

I described my experience of relieving migraine using acupressure in another blog post.

Massages that we receive from the same person every month are very therapeutic in that the therapist is getting to know our body. She is able to adjust her technique based on what our body needs. I am able to tell her any specific issue I may have. Usually these tend to be some stiff muscles that she could pay attention to.  During and after the massage, she is the one who tells me where the stiff muscles are.

Areas around my shoulders and neck are where I seem to burry my stresses and are getting more and more limber as a result of the massages.  I can definitely feel the result of my relaxed muscles in my yoga practice.

I have found Ayuervedic massages to be totally blissful. It blows me away how such gentle touches at the Marma-points or pouring of oil on third-eye can totally transport my body into a meditative state.

Bottom Line

Regular massage therapy definitely is valuable in creating and maintaining Optimal Health.  Repeating from the NCCIH website:

  • A lot of research on the effects of massage therapy has been carried out.
  • While often preliminary or conflicting, there is scientific evidence that massage may help with back pain and may improve quality of life for people with depression, cancer, and HIV/AIDS.
  • Massage therapy appears to have few risks if it is used appropriately and provided by a trained massage professional.

What do you think?

What are your experiences and knowledge of massages therapy?  

Please share your thought by clicking on “Leave A Comment” link.

I would love to learn and share with others what I learn from you?

 

 

Post #46 – What is Arthritis and what can you do about it?

16 Monday Nov 2015

Posted by in Aging, Bikram Yoga, Optimal Exercise, Optimal Health, Reversing Chronic Diseases, Vitality

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I often hear my contemporaries talk about pain in the knees, hands, shoulder, back. When I ask them what is going on, a common response is: “It is just arthritis.”  When I probe further about what kind of arthritis or what are they doing about it, I may get answers like:

  • No idea, have not talked to a doctor yet
  • Just have to live with it, I guess
  • Managing with pain meds
  • I could have surgery, but it is not that bad yet.

So, I thought I will go ahead and share what I have experienced and learned over the years on this topic

My ambition to run a marathon thwarted

Almost twenty years ago, I met Stu Mittleman, an ultra-distance running champion. He won the 1,000 Mile World Championship and set a new world record by running the distance (1 609.344 kilometers) in 11 days, 2 hours, 6 min. 6 sec. (Yes, that is right one thousand mile!). After winning that race, he got himself admitted to a graduate school to figure out how he did what he did.

With that knowledge and experience, he started teaching mere mortals how to run marathons.  When I met, I was so inspired, I signed up.

So, with his coaching program, I started building up my endurance. I ran my first 5K. And, then, my knees started hurting. He had no ideas on how to fix my knees.  So, I quit running.

Knees got worse over the next few years. I went to a Sports Medicine guy. He took a quick look at the X-ray of my knees and said, “Looks like arthritis. Do some physical therapy. When they are not good enough to do what you want to do, we can always go in and clean them up.”

So, what the heck is this Arthritis?

There are two excellent, very accessible resources for arthritis:  Arthritis Foundation and NIH National Institute of Arthritis and Musculoskeletal and Skin Diseases.  Per the Arthritis Foundation website:

Arthritis is very common but is not well understood. Actually, “arthritis” is not a single disease; it is an informal way of referring to joint pain or joint disease. There are more than 100 different types of arthritis and related conditions. People of all ages, sexes and races can and do have arthritis, and it is the leading cause of disability in America. More than 50 million adults and 300,000 children have some type of arthritis. It is most common among women and occurs more frequently as people get older.

Common arthritis joint symptoms include swelling, pain, stiffness and decreased range of motion. Symptoms may come and go. They can be mild, moderate or severe. They may stay about the same for years, but may progress or get worse over time. Severe arthritis can result in chronic pain, inability to do daily activities and make it difficult to walk or climb stairs. Arthritis can cause permanent joint changes. These changes may be visible, such as knobby finger joints, but often the damage can only be seen on X-ray. Some types of arthritis also affect the heart, eyes, lungs, kidneys and skin as well as the joints.

There can be many underlying causes for swelling, inflammation, stiffness and pain in the joints. For example, Rheumatoid Arthritis, Lupus, Infectious Arthritis and Osteoarthritis can all cause these symptoms, but they are all very different diseases. It is very important to figure out with the help of a doctor what you are dealing with.

Osteo-arthritis is the most common type of arthritis. Per NIH website on Osteoarthritis:

Osteoarthritis (AH-stee-oh-ar-THREYE-tis) is the most common type of arthritis and is seen especially among older people. Sometimes it is called degenerative joint disease. Osteoarthritis mostly affects cartilage (KAR-til-uj), the hard but slippery tissue that covers the ends of bones where they meet to form a joint. Healthy cartilage allows bones to glide over one another. It also absorbs energy from the shock of physical movement. In osteoarthritis, the surface layer of cartilage breaks and wears away. This allows bones under the cartilage to rub together, causing pain, swelling, and loss of motion of the joint. Over time, the joint may lose its normal shape. Also, small deposits of bone—called osteophytes or bone spurs—may grow on the edges of the joint. Bits of bone or cartilage can break off and float inside the joint space. This causes more pain and damage.

Figure Showing a Healthy Knee

Knee without damage

Figure Showing Knee with Severe Osteoarthritis

Knee with damage

A doctor friend of mine told me that when doctors don’t know what the disease is, they call it osteoarthritis.  And, that is not far from the truth. If you eliminate, other diseases that might be causing inflammation, e.g., auto-immune diseases, it is osteo-arthritis.  Underlying disease causing damage to cartilage is not known at this point – if it is not one of the other specific diseases.

So, what can you do?

Well treatment can be quite different based on the type of arthritis or the condition that might be causing the joint issues.

However, in case of osteoarthritis, which is often the most common and age related, here are the treatment options, according to NIH:

  • Exercise
  • Weight control
  • Rest and relief from stress on joints
  • Nondrug pain relief techniques and alternative therapies
  • Medications to control pain
  • Surgery

Notice that exercise is on the top of the list. As soon as most people start to feel pain in the joints, guess what do they give up? Yep, exercise.  And, what do they need most to keep ostearthritis in check? Yep, exercise.

And, that is an interesting paradox I have seen played out again and again – including with my own mother.

Back to My Knee

Having learned the theory, I took on three things aggressively:

  1. Strength training to strengthen everything involved in functioning of my knee: quads, calves, hamstrings, and stabilizers muscles and ligaments.
  2. e-cises by Pete Egoscue to realign my knee since my knees were a little pronated and that was probably the reason why running aggravated my knees.
  3. Doing Bikram Yoga to help flush out any bone spurs or lose particles
  4. Started on supplement of Glucosamine Sulfate with Chondroitin and MSM that help rebuild the cartilage. See http://www.lifeextension.com/vitamins-supplements/item03157/glucosamine–chondroitin–msm#panelSupplements.

My goal was to be pain-free when I doing lunges with free weight, squats and single leg jump ropes. And, I am happy to say that I have been able to get there.

In my last X-ray, I still noticed some bone spur and what radiologist called “mild arthritis”.   I would really like to reverse that without any surgery. So, the chase is still on.

Bottomline

  1. If you have any stiffness, swelling, inflammation, or pain in the joints, it is important to get it checked out with the primary physician and if necessary with a Rheumatologist to first figure out what are you dealing with.
  2. If it is osteoarthritis, the following is a good list in order of priority:
    1. Exercise
    2. Weight control
    3. Rest and relief from stress on joints
    4. Nondrug pain relief techniques and alternative therapies
    5. Medications to control pain
    6. Surgery
  3. If it is other than osteoarthritis, use Arthritis Foundation and NIH National Institute of Arthritis and Musculoskeletal and Skin Diseases  to study up and pursue your options.

I would love to hear your perspective on this topic.

What is your experience and knowledge from which I and others could learn?

Post #39 – Ever heard of foam rolling? Or, how to get a good massage without a masseuses?

03 Sunday May 2015

Posted by in Optimal Exercise, Optimal Health, Reversing Chronic Diseases

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For years, our trainer Saleem has been asking us to foam roll whenever we do an intense workout with weights to loosen up and relax the muscles, and to help with their recovery. But that advice usually went by the way side, along with his other advice of taking Epsom salt baths.

That in spite of the fact, I would often get stiff shoulder after upper body workout with heavier weights. I never really saw the connection between rolling and workouts.

However, early last year, two things happened and all that changed. I attended an open house at University of Maryland Center for Integrative Medicine clinic and got a first hand experience of Rolfing and learned the theory behind it. That is, how Rolfing works on the principle of massaging and stretching fascia, also called myofascial release.

Fascia is a thin, tough, elastic type of connective tissue that wraps most structures within the human body, including muscle. Fascia supports and protects these structures. Osteopathic theory proposes that this soft tissue can become restricted due to psychogenic disease, overuse, trauma, infectious agents, or inactivity, often resulting in pain, muscle tension, and corresponding diminished blood flow. Although fascia and its corresponding muscle are the main targets of myofascial release, other tissue may be addressed as well, including other connective tissue.

Also last year, I read a book, The Life Plan, by Jeffrey S. Life, M.D. In the book, Dr. Life has a chapter on how he uses foam rolling for myofascial massage as PRE-WORKOUT warm up. I was intrigued.

The Life Plan

So, when I did an intense 21 day weight training program in the middle of last year, I started to use the foam rolling as a pre-workout warm up about half way through the program.

And that was a game changer for me. I had such a positive experience that since then foam rolling has become a part of my workout routine now. I spend anywhere from 15 to 20 minutes, rolling with the foam roller before every workout. Here is what I have experienced:

  1. First of all, it took a few weeks of regular use before the pains of using foam roller on knotted muscles such as iliotibial bands (aka IT Bands) disappeared and have mostly been gone since then.  Regular use during my 21-day program was every day. However, since then I only do strength training twice a week, foam rolling is therefore only twice a week.
  2. One downside I have discovered of intense strength training, especially with heavier weights, has been that my flexibility often diminishes, unless I do something about. Doing stretches while cooling down helps. Also, Bikram Yoga has been great help. However, foam rolling has definitely kept my body limber and flexible even after workouts with heavier weights.
  3. My shoulders, that used to stiffen up after upper body weight workouts, have been quite limber lately.
  4. My warm ups have changed significantly. Foam rolling does really provide a good pre-workout warm up for the body in general if I roll all of the body. My trainer then can focus on having me do warm up for the specific workouts we may be doing that day.

Apparently Sue Hitzmann was one of the pioneers of foam rolling. She developed The MELT method for Myofascial release as a self-treatment system to combat chronic pain using foam rolling.

The MELT Method

But now there is much written about foam rolling. Just Google ‘foam rolling’ or visit Amazon.com and look up all books and products, there is a plethora of information and products.

Searching for “foam roller exercises” on YouTube will give you a number of video on how to use a foam roller. Here are a couple of links for YouTube:

Full Body Rolling out Routine with Ashley Bordern.

Complete Foam Roller Workout, 13 Exercises.

We did have a couple of foam rollers around –the simple vanilla kind for quite a while. These worked just fine.

Blue Foam Roller

But as I really got into it, I started looking around and found some interesting choices to grow to. A product called Rumble Roller has bumpy surface. Rumble Roller not only stretches fascia and massages muscles, but it also gives deep massage. It almost feels like a Swedish massage.

Rumble Roller

The same company also has a product called Beastie. It is the size of a tennis ball, only with bumps. You can use Beastie to massage any body part even while watching TV. This is also handy especially for hard to reach areas like the crevice around the neck or forearms etc.

Beastie

I have been using both of these products now for over six months and definitely feel that those have been a welcome addition to my tool bag in my quest for Optimal Health.

Have you had experience with foam rolling?

Have you worked with fascia or done any activities for myofascial release to relieve chronic pain or just to gain flexibility?

I would love to hear. Please leave a comment.

Post #36 – What is most important for Optimal Health – Body, Mind or Spirit?

15 Sunday Mar 2015

Posted by in Functional Medicine, Life-Span, Living to 120, meditation, Mental Health, Optimal Health, Reversing Chronic Diseases, Stress

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Let me first define each of these three terms. Starting point could be our handy-dandy Merriam Webster dictionary.

Body, it says, is “A person’s or animal’s whole physical self.” So, that is straightforward – Arms, legs, heart, head, arteries, liver, hands, toes, and so on, make up the Body.

Mind, again according to the dictionary, is “the part of a person that thinks, reasons, feels, and remembers.”

Spirit per the dictionary is the force within a person that is believed to give the body life, energy, and power.

So, which one is most important for optimal health?

Or, in other words, if I were to focus on living the longest possible and the healthiest possible which one should I focus on first?

Writing this blog post, at this point I got stuck. I did not know where to go with this topic.   I took a long break and when I returned to my writing I found website for The Bravewell Collaborative, which has been doing pioneering work in Integrative Medicine as a catalyst of change in healthcare.

When I read the article The Connection Between Mind and Body on their site, I felt it perfectly captured my sentiments and thoughts on this topic, albeit from a much more authoritative source. So, here I share this article verbatim. Bold highlights are mine. There is, of course, a lot of additional good stuff on the The Bravewell Collaborative website.

Modern scientific research supports this age-old tenet of medical wisdom [of mind-body connection]. It began in the 1920s, when Harvard scientist Walter Cannon, MD, identified the fight-or-flight response through which the body secretes hormones called catecholamines, such as epinephrine and nonepinephrine. When they enter the blood stream, these hormones produce changes in the body—i.e. a quickened heart or increased breathing rate—that put the person in a better physical state to escape or confront danger.

In the following decade, Hungarian-born scientist Hans Selye, MD, pioneered the field of stress research by describing how the wear-and-tear of constant stress could affect us biologically. Since then, scores of scientific breakthroughs have illuminated the mind-body connection in health.

Experimental psychologist Neal Miller, PhD, discovered that we can be trained to control certain physical responses, such as blood pressure, that were previously considered to be involuntary. This discovery gave birth to biofeedback, which has now been found to be effective in the treatment of anxiety, attention deficit disorder, headache, hypertension, and urinary incontinence.

Harvard cardiologist Herbert Benson, MD, identified the flip side of the stress response, which he called the “relaxation response.” Benson demonstrated that meditation, yoga, and other relaxation techniques can bring about physiological changes including a lower heart rate, lower breathing rate, and decreased muscle tension along with positive changes in brain waves. Mind-body techniques that elicit this relaxation response have been successful in treating many stress-related disorders.

Research by psychologist Robert Ader, PhD, at the University of Rochester provided a link between the brain, behavior and immune function, and founded the new field of psychoneuroimmunology, which researches ways to increase immune function through the use of the mind.

Based on a Buddhist meditation practice, Jon Kabat-Zinn, PhD, at the University of Massachusetts, developed Mindfulness Based Stress Reduction (MBSR), a mediation technique that has successfully reduced physical and psychological symptoms in many medical conditions, including pain syndromes.

“When we are on automatic pilot, trying to get someplace else all the time without being attentive to where we already are, we can leave a wake of disaster behind us in terms of our own health and wellbeing, because we’re not listening to the body. We’re not paying attention to its messages; we’re not even in our bodies much of the time,” explains Kabat-Zinn. “Mindfulness—paying attention on purpose in the present moment nonjudgmentally—immediately restores us to our wholeness, to that right inward measure that’s at the root of both meditation and medicine.”

Guided imagery, which utilizes the power of imagination to heal, has been shown to reduce anxiety and pain in people with a wide range of medical conditions, including asthma, back pain, and headache, and to help patients better tolerate medical procedures and treatments. “Imagery utilizes the natural language of the unconscious mind to help a person connect with the deeper resources available to them at cognitive, affective and somatic levels,” explains Martin L. Rossman, MD.

Innovative research by Dean Ornish, MD, and his colleagues found that a program integrating mind-body techniques such as yoga, meditation, stress management, and group support with diet and exercise reversed coronary artery disease. “What we are finding is that comprehensive lifestyle changes may ‘turn on’ the beneficial parts of the genome and ‘turn off’ the more harmful parts,” says Dr. Ornish.

Today, these breakthroughs in our understanding of the mind-body connection have translated into effective therapies that support a patient’s journey through illnesses and trauma. Virtually every major medical center now has a stress management or mind-body clinic, and practices such as meditation, yoga, and group support are woven into the medical treatment of heart disease, cancer, and other serious illnesses.

James Gordon, Director and Founder, Center for Mind-Body Medicine, has conducted mind-body skills trainings for patients and health care practitioners around the world. Gordon has said, “Mind-body medicine requires that we ground information about the science of mind-body approaches in practical, personal experience; that we appreciate the centrality of meditation to these practices; and that we understand—experientially as well as scientifically—that the health of our minds and the health of our bodies are inextricably connected to the transformation of the spirit.”

So, looks like to me that Body, Mind and Spirit are all EQUALLY important to Optimal Health. These three are inter-connected. And, we need to focus on all three of these in an integrative fashion for Optimal Health.

What do you think?

What is your experience on this topic?

I would love to hear about your thoughts.

Post #28 – Eating for Optimal Health Part VII – Best beverage to drink is pure water

16 Sunday Nov 2014

Posted by in Ideal Body Weight, Lean Mass, Life-Span, Living to 120, meditation, Nutrition, Optimal Health, Optimal Nutrition, Reversing Chronic Diseases, Vitality

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In blog post of 9/29/2014: So, what should you eat for optimal health?, I listed the seven basic principles I have extracted from the many diet books and resources I have studied. These principles are:

  1. What you eat, how much you eat and when you eat, all matter
  2. Eat clean
  3. Eat lots of vegetables and fruits
  4. Use only healthy fats and fat sources
  5. Incorporate sufficient proteins in your diet
  6. Best beverage to drink is pure water
  7. Add or subtract specific foods based on your personal needs

In the last posts, we discussed the first five of these principles. Today, let’s focus on the fifth principle: Best beverage to drink is pure water. And, as usual without any fluff stuff, let’s get to it.

I am sure by now you have heard over and over again, “Keep yourself hydrated.” Or “Drink plenty of water”. But why do we need to keep hydrated?

Water is the solvent for biochemical reactions and has unique physical properties (e.g., high specific heat) to absorb metabolic heat within the body.

Water is also essential for maintaining vascular volume and serves as the medium for transport within the body by supplying nutrients and removing waste. In addition, cell hydration has been has been suggested to be an important signal to regulate cell metabolism and gene expression.

Water is the largest component of human bodies. About 70% of our body weight is water. To maintain homeostasis, i.e., equilibrium in our biology, we need to replenish the daily water loss. Water loss comes from breathing out, sweating, urination and excretion.

You may have noticed feeling sluggish if you are dehydrated. In fact dehydration can bring on a variety of symptoms:

Mild to moderate dehydration is likely to cause:

  • Dry, sticky mouth
  • Sleepiness or tiredness — children are likely to be less active than usual
  • Thirst
  • Decreased urine output
  • No wet diapers for three hours for infants
  • Few or no tears when crying
  • Dry skin
  • Headache
  • Constipation
  • Dizziness or lightheadedness

Severe dehydration, a medical emergency, can cause:

  • Extreme thirst
  • Extreme fussiness or sleepiness in infants and children; irritability and confusion in adults
  • Very dry mouth, skin and mucous membranes
  • Little or no urination — any urine that is produced will be darker than normal
  • Sunken eyes
  • Shriveled and dry skin that lacks elasticity and doesn’t “bounce back” when pinched into a fold
  • In infants, sunken fontanels — the soft spots on the top of a baby’s head
  • Low blood pressure
  • Rapid heartbeat
  • Rapid breathing
  • No tears when crying
  • Fever
  • In the most serious cases, delirium or unconsciousness

Many diseases are linked to dehydration. These include kidney stones, gall stones, bladder, colon and other cancers, arrhythmias, blood clots, Mitral Valve Prolapse, and Osteoporosis.

How much water do we need?

So, given that we need to keep body hydrated, that is, replace the H2O we lose daily with equivalent amount of H2O, how much water do we need everyday?

Institute of Medicine of the National Academies report on Dietary Reference Intake for Water, Potassium, Sodium, Chloride and Sulfate recommends the following DAILY Recommended intakes for water for different age groups:

For Children

1–3 years         1.3 L total; 0.9 L (4 cups) as beverages

4–8 years         1.7 L total; 1.2 L (5 cups) as beverages

For Males

9–13 years       2.4 L total; 1.8 L (8 cups) as beverages

14–18 years     3.3 L total; 2.6 L (11 cups) as beverages

Over 19 years   3.7 L total; 3.0 L (13 cups) as beverages

 For Females

9–13 years       2.1 L/day of total water; 1.6 L (7 cups)

14–18 years     2.3 L/day of total water; 1.8 L (8 cups)

Over 19 years   2.7 L total; 2.2 L (9 cups) as beverages

Pregnant and Lactating women are exception and will need even more for each respective age group.

Can you drink too much water?

In very unusual circumstances, excess consumption of water and low sodium intake may lead to excess body water, resulting in hyponatremia and cellular edema. This condition comes from body getting too low in sodium rather than too much water.

What are the sources for water?

So, given that we need to keep body hydrated, that is replace the H2O we lose daily with equivalent amount of H2O, where do we get it from and where should we get it from?

Well first of all we do get a little bit of it when the body oxidizes hydrogen-containing substances during metabolism or energy production cycle. This water, called Metabolic Water is generally enough to offset the water we breathe out as vapors.

Rest of the water comes from what we consume, i.e., the stuff that crosses our lips. Of course, if you are taking nutrients intravenously (as saline solution or glucose solution in a hospital) that also counts.

All foods, especially, fruits and vegetables contain water. Beverages Coffees, tea, ice tea, milk, sodas, juices, beer all contain water. Institute of Medicine of the National Academies report on Dietary Reference Intake for Water, Potassium, Sodium, Chloride and Sulfate has the following table on daily water intake from a 2,200 calories daily diet. (Please click on the graphic below if it is not readable)

Table

NOTE: This diet meets the Adequate Intake or the Recommended Dietary Allowance for adult men and women for all nutrients for which one has been established (for fiber, it meets the ratio of 14 g/1,000 kcal) and provides energy nutrients within the acceptable macronutrient distribution ranges. Nutrient totals may not equal the sum of the parts, due to rounding. Vegetables prepared without salt.

Food composition data: U.S. Department of Agriculture, Agricultural Research Service, Nutrient Database for Standard Reference, Release 16.

DATA SOURCE: ENVIRON International

So, what is the optimal source of hydration?

When I came to the US, 37 years ago, I somehow created associations that beer is the only drink that really goes with pizza and at McDonald’s you always ate hamburger with French fries and Coke. I don’t know how those associations happened, since I did not eat pizzas or McDonald’s’ hamburgers before coming to the US. I guess it was from watching all those TV commercials or just mimicking what everyone else around me was doing.   In fact, it was four years later that watching a friend of mine, I learned that you could actually ask for water at McDonalds.

Fruits and vegetables are definitely good sources for water. Other than getting water from food, what about beverages? Are all beverages, coffees, tea, ice tea, milk, sodas, juices, beer, and wine as good a source of water?

Given the western culture, the answer could be quite confusing.

In research literature, there seems to be some controversy about whether coffee and alcohol are only transitional diuretics or permanent diuretics. Some say that caffeine and alcohol actually cause dehydration. Others disagree.

And, the citrus industry convinced us over two decades ago that “orange juice is not just for breakfast anymore”, so we should be  drinking that all day long.

Coke and Pepsi, of course, promise us sex and happiness.

“Got Milk” teaches us that all the hip people drink milk and it is a fun drink and of course, it is the only source of calcium out there.

Beer is the real beverage to quench thirst, besides it gets us sex and popularity.

Wine is definitely one for sophisticated people and of course makes us live longer.

All this just to get people to drink their stuff to get hydrated! So, what is one to do?

I tend to agree with Joe Dillon, who likes to say, “Just because it is wet, does not mean it will hydrate you.”

Bottom Line

My take on all this is to ask the basic question: when I drink a beverage for hydration, do I want the collateral stuff?

Whether it is caffeine, or alcohol, or sugars or artificial sweeteners, or artificial colors, or whatever else,  if I do want the collateral stuff, then the particular beverage at that moment is an acceptable, desirable or even a good source of hydration. If not, I rather just drink water.

And, in most of the situations, when I am looking to hydrate myself, I rather go directly to the source of hydration that my body is ultimately looking for, which, of course, is Water.

What do you think of this approach?

Do you feel that this simplifies the confusion about water and hydration?

Do you see a hole in this approach? What would you do differently?

Post #17 – Is meditation an effective antidote to stress?

13 Sunday Jul 2014

Posted by in Biomarkers for Stress, Living to 120, meditation, Optimal Health, Reversing Chronic Diseases, Stress, TM

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30 years ago when I co-founded A&T Systems, Inc., I would passionately talk to others in general conversations about the company and its future possibilities. Which, of course, I still do today. No surprise there. But one thing I found surprising were the comments I would get pretty frequently in response, such as: So how would you handle stress of running a business?, or you want to have a heart attack at young age?

So, when one day in 1986, I saw a commercial on a local TV station, about Transcendental Meditation (TM) and how that was an indispensable tool for managing stress, I quickly signed up for an introductory meeting. At the meeting, the organizers served up lots of evidence on how TM helps manage and reduce stress.

My wife, Kimberly, and I were both sold. We signed up right there. That weekend, we learned the TM technique and were told to do the meditation for 20 minutes twice a day. There were three follow up sessions on the following three days in which the teacher explained the theory behind the practice and answered the questions as they arose through the experience of actually doing the meditation. In these sessions, the teacher also did ‘checking’, a process whereby the teacher makes sure that we are practicing the meditation correctly.

After these initial sessions, we went for checking after a couple of weeks, then couple of months and then once a year and then every few years.

We immediately started to notice some changes in our lifestyle. Before learning TM, after work, I used to come home and grab a beer, turn on the TV and unwind. Now, I would come home, do TM and find that I no longer felt the need or desire for a beer. For Kimberly it was not as much beer in the evening, but a cup of coffee first thing in the morning to get going. After starting TM, she would wake up, do TM and then not feel the need or desire for a cup of coffee. She also noticed that the number of cups of coffee she used to drink in a day went down dramatically.

Along the way, we learned that TM is one of the most researched meditation techniques. There are over 350 peer-reviewed research studies. Through this research, there is plenty evidence of the efficacy of the TM for managing stress and a host of other biomarkers for stress, many of those I discussed in the last post. The following are just a couple of examples from the TM website page, Proven effective for stress and anxiety.

Effective for Stress and Anxiety v2

Decresed Cortisol

Recently, many celebrities have started to talk about and promote TM, e.g., Oprah, Seinfeld, Ellen Degeneres, some of them from their personal experience of having practiced TM for many years.

But I am an experiential kind of guy, always asking the question, “But will it work for me?” From my personal experience, I can unequivocally say that it is an indispensable tool to be able to handle stress.

There are days that I get home from work in the evening, when just looking at me Kimberly would says, “You look tired and hungry. Why don’t you eat something right away?” And, I would tell her that I need TM worse than I need food. I just do a 20 minute of TM and then I am refreshed and good to go until bed time.

If anyone talks of being under stress all the time, they usually hear from me about the TM. I recommend TM without any reservations. Because of my proselytizing, In my immediate and extended family, everyone has learned TM – our sons, my brothers, my sister, and their children. I am not sure everyone does TM as regularly as I do, but they all have this tool that they can fall back upon. Our sons and nieces have mentioned of TM being very helpful in dealng with their  college stress.

I have been so impressed with the TM that I have actually gone and learned advanced methods, beyond the basic TM technique that I learned in 1985. I learned what is called Advanced Technique. I have also learned a process of TM that is called TM Sidhi, which requires much more commitment of time and money. TM Sidhi learning culminates into techniques for Yogic Flying, where you offer intention and your body lifts off from the ground.

Of course, there are many other types of mediation. However, I have only incidental or superficial knowledge and experience of these, especially their role in stress management. I am not really able to talk about those with any authority or offer any guidance.

Recently, I have been exposed to a type of meditation called Mindful Meditation. This type of meditation is being taken up in medical schools and universities such as UCLA, and is subject of research for stress reduction and management.

What is your experience with meditation?

Have you found meditation useful method for managing stress?

 

Post #14 – Want to know how to quickly revitalize yourself?

01 Sunday Jun 2014

Posted by in Reversing Chronic Diseases, Vigor, Vitality

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We have all heard – sitting all day is one of the worst things we can do. Yet, that is exactly what most of us do, and do a lot of it, whether at the office or at home, or traveling. Sitting for long periods, we lose vitality, our muscles weaken, our joints lose flexibility and range of motion, lymph fluid stays stagnant, posture gets deformed, blood circulation is diminished, our eyes, neck and shoulders feel strained, and host of other issues can start creeping up.

So, I started thinking of developing a quick routine that could revitalize my body, can be done in the office, home or anywhere, e.g., in an airplane or at a rest stop on the highway. Based on what I have learned from the various coaches and masters over the years and have been practicing in parts and pieces, I put together a simple, yet complete routine. I started asking everyone at our office at A&T Systems to do it in the afternoon everyday. We have had a very positive feedback on this program.

This is how we do it at our office.

Three minutes before the stretch time, on our paging system, receptionist invites everyone to join the stretch. Those who are able to, get together in a conference room at 3:15pm and then someone from the group leads the stretch. Initially, for a few weeks, I led the stretch. Then, I wrote the routine down and now with the detailed instructions provided, anyone can lead it.

I would suggest that you try it for few days and if you have a positive experience, figure out how to add it your lifestyle to increase vigor and vitality.

I would love to hear what you think of it.

What was your experience with it?

Did you experience a shift in your energy level?

Did you find yourself better physically and emotionally?

Do you have a favorite routine to vitalize and invigorate yourself?

So, here are the instructions.

HINT: It is helpful to print the following instruction in an enlarged font, so it is easier to read as you are doing or leading the routine.

15 Minute Routine to Revitalize

Set up music (140-150 beats per minute) – For example, Pandora Radio Station KernKraft 400.

  1. Begin with stretches to flex the body (2 times)

a. Interlock fingers of both hands

b. Stretch up & Groan

c. Stretch to the left;   Stretch to the right

d. Stretch to the back; Stretch to the front

2. March in place to get blood and lymph fluids moving                                     

a. March for 20 seconds in-place

b. Then, while marching

i.  Push arms forward palms open (4 times)

ii.  Push arms to the side (4 times)

iii. Push arms up (4 times)

iv.  Hug yourself (6 times)

v.  Spread arms 45 degree higher than shoulders, Pulse backwards (4 times)

vi.  Spread arms at shoulder height, Pulse backwards (4 times)

vii.  Spread arms 45 degrees lower than shoulder, Pulse backwards (4 times)

c. March lifting knees high

i.  Thighs parallel to the ground (4 times each leg)

ii.  Add twist with opposing elbows (4 times each leg)

d. Jump in place (20 seconds)

i.  Adding arm raises

e. Back to marching in-place to cool down (20 seconds)

f.Shake hands in front, to the side and up

  1. Shake up all the joints

a. Start with Right arm

i.  Flick the fingers (12 time)

ii.  Shake the hand from the wrist (12 times)

iii. Shake the hand and wrist from the elbow (12 times)

iv.  Shake whole arm from the shoulder, nice & loose (6 times)

b. Repeat a. with Left arm

c. Next, start with Right leg

i.  Curl and stretch toes (12 times)

ii.  Left foot up and down from the ankle (6 times)

iii. Left circles from the ankle (6 times)

iv.  Right circles from the ankle (6 times

v.   Shake it all about from the ankle

vi.  Up and down from the knee (6 times)

vii.  Circle left from the knee (6 times)

viii. Circle right from the knee (6 times)

ix.  Swing the entire leg from the hip, nice & loose ( 6 times)

d. Repeat c with Left leg.

  1. Breathing (Stop the music for breathing) – Energizing and Calming Breaths

a. 2 counts IN, 8 counts HOLD, 4 counts OUT

b. Cleansing breath – Slow deep inhale, slow exhale

c. 2 counts IN, 8 counts HOLD, 4 counts OUT

d. Cleansing breath – Slow deep inhale, slow exhale

REMEMBER to take full breaths, fill up belly, then middle chest and then upper chest

e. 3 counts IN, 12 counts HOLD, 6 counts OUT

f. Cleansing breath – Slow deep inhale, slow exhale

g. 3 counts IN, 12 counts HOLD, 6 counts OUT

h. Cleansing breath – Slow deep inhale, slow exhale

REMEMBER to soften your face and put a smile on your face

i.  4 counts IN, 16 counts HOLD, 8 counts OUT

j. Cleansing breath – Slow deep inhale, slow exhale

REMEMBER to breathe in all the goodness around you and breathe out all negativity

k. 4 counts IN, 16 counts HOLD, 8 counts OUT

l. Cleansing breath – Slow deep inhale, slow exhale

m. 5 counts IN, 20 counts HOLD, 10 counts OUT

n. Cleansing breath – Slow deep inhale, slow exhale

  1. Affirmation

o. Last, turn to your neighbor and give them a double high-five

(If you are doing it all by yourself, then point to yourself with two thumbs)

and say, “YOU ARE AWESOME!!”