7 Ways To Cope with Trump anxiety

The day following the 2016 election was pretty stressful for people in the Bay Area.  Most of my patients came in the day after crying and extremely upset.  The next few months following, my patients began not showing up for appointments, not working and becoming ill.

Emotional stress takes a toll on not only you but others around you.  Every day there are tweets from Trump, constant new articles, Facebook postings, alarming executive orders, Russian allegations and racial tensions regarding number 45.  We are bombarded with it 24 hours a day.

People are worried.  Will I have healthcare?  Will we go to war?  Will I have civil rights?  Am I safe if I am black or Muslim?   This is a lot to deal with.  It is more than just a simple policy change, these are life and death issues.

According to Nervous Nation, they found that more than 1/2 of Americans (around 59%) are anxious after the election and 50% are still trying to find ways to cope with the negative environment that has started after this election.  This is not the Bay Area, this is the entire U.S.

More than 1/4 of the U.S. is engaging in some sort of negative behavior like drinking, smoking, over eating or arguing with loved ones more frequently because of high amounts of stress.

We have got to find a way to handle this barrage of bad press and energy we are encountering each day.

Here are some tips to help you sort out the emotions that may be effecting you in negative ways:

  1. Do something to gain back some power:

Write letters to the government to be heard, protest and demonstrate, call your congress representative, join an organization that supports your state of mind.  This can get you to be with people that may offer some different insight and help you cope a bit better with the day to day bombardments we have been getting in the press, online and from the community.

2. Contact friends, family, co-workers and have some real face time.  Not texting or tweeting, real interaction.

3. Meditate:  Getting into a daily ritual of meditation can help you appreciate aspects of your life that may be looked over with all that is going on each day.  Get connected to who you are and what you want out of life and find a goal to pursue to keep you happy and fulfilled.

4. Get some exercise: Working out at least 20-30 minutes each day have shown to decrease anxiety.

5. Journal: Keep a notepad by the bed, couch or desk to write down thoughts and get them out of your system.  It helps you to get rid of the anxiety of such thoughts and move you along with your day.  It also lets you know where you are in your state of mind so that you can evaluate how you are feeling.  Some times we don’t know how life is effecting us until it is pointed out in some way.

6. Plan for the worst and hope for the best:  If you write down or keep track of what the worst scenerio will be and prepare your mind for it, it can help you deal with anything.  Being prepared helps gives you peace of mind that there is nothing you can’t handle.  Now anything can happen and you got this!

7.  Hope, hope and more hope:  Did you know your thoughts most often become your reality?  They do!  Keep positive and don’t let the negativity become your reality.

Hope this helps….

Is yoga right for you?

Did you know that more than 30 million people do yoga around the world?  14 million are in the United States who have a prescription from their doctor.   Yoga has been known to help with back pain, better posture and cardio health.  

With any exercise there come risks of injury.  There have been back injuries, ribs that come out of place, neck strains, elbow tendonitis and many other injuries if not done correctly.  

There are many poses that are difficult and starting such poses before you are ready can lead to an injury.

Handstands, bending backward and inversions require strong core and body mechanics so if you are not ready to do these poses, you can pay the price and spend a while rehabilitating injuries and not being able to engage in yoga for a time period.  

The New York Times did an investigation to find out how common yoga related injuries occur.  Pulling, tearing and sprained muscles are becoming more common with yoga participants.  So why are injuries becoming more common with yoga?   There are a lot of people who go for exercise but there are many people that go because they are trying to work on a injury that is why they got a prescription from their doctor.  

With the increase in technology and jobs in High Tech and gaming, sedentary lifestyles are increasing as well.  There are many people who sit for hours at a time and are taking yoga to improve the function of muscles that are tight or weak.  

Yoga is great but new students who sit for long hours per day may need a lot more instruction.  Instructors need to guide these individuals differently because of shortened and tight muscles and long periods of inactivity. Pushing through these exercises even if the student really persists may be a big mistake.  Don’t allow students who have not been practicing to push past comfortable stretching and make sure they get the attention that they need which can be hard when there are several people in a class.  

How often do people sustain yoga injuries?

Australia’s International Journal “Yogafound” stated that 20 percent of all yoga instructors have experienced a yoga based injury.  Opposing views in a survey from Ashtanga Vinyasa which is a bit more intense than beginners yoga stated that 62% of instructors have having at least one injury which lasted more than 30 days.  

In a 2013 published review in PLOSone they investigated cases related to adverse effects of doing yoga and discovered the most common types of yoga injuries.

Here is the data:  About 35% were the musculoskeletal system, 18% related to the nerves and 9% were optical.  Around 20% of all of these percentages became fully recovered with 1% who reported a chronic long term injury.  They also stated that there was one death that was coorelated with yoga practice.  

On the positive side, in this 2013 after this study another published study by the International Journal of Yoga found that only around 1 percent of yoga instructors reported any side effects from performing regular yoga classes and poses.

Most common injuries were back pain, joint pains in the hips, ankles and wrists.  Only around 33% sought out medical intervention.  So, if done right, injuries should be rare.  Just make sure you are ready to get into such poses.  

Here are the poses that should be prevented unless you are ready: If you don’t know what these are then you are probably not ready….

  1. Shoulder Stand or Plow Pose
  2. Headstand
  3. Back Bends (Updog, Lotus, Bridge, Wheel, Cobra, Camel)
  4. Any pose that pulls or tugs at the sciatic nerve in the lower back

How can you avoid injuries during your yoga workouts?

  1. A great way to avoid injuries with yoga and basically any exercise is to stretch or massage out any tight or restricted areas.  Get to class early and do some stretching even before the warm up stretches to make sure you are addressing any unique areas that may not be addressed for the workout to come.  
  2. Again, don’t do any poses that are too hard and if you try a new pose let the instructor know so they can help you.
  3. Use the gadgets the yoga studios put out for you for support of moves that you may need a little bit of help with.  

If you do get injured, chiropractic is a great way to get the joints moving properly again, reduce pain and inflammation and discuss what needs to be done to rehab your injury.  Waiting will only tighten up the body more and keep you immobile which is not going to help the situation.  

Our Redwood City Chiropractic office is located in downtown Redwood City and we are experts on body mechanics, sports injury and all around wellness care.  

When Is Stretching Necessary?

I see a lot of athletes in my practice and one thing that is pretty common among amateur athletes is not stretching enough or not stretching the proper muscles before and after a workout.  Another big problem is people working sedentary jobs.  Sitting shortens muscles, decreases blood flow and puts added strains on the low back, neck, shoulders.

In everyday life, we get tight.  This is because we get tighter as we get older but we also have emotional (work/family), chemical (toxins in food/junk food) and physical stress on a daily basis.  We have to stretch just to get some of this out of our system.  So sitting or standing all day stretches some muscles and tightens others.  This leads to asymmetry in the body and can lead to injuries.  Just bending down and picking something up from the ground or lifting a light object can create the last straw on the camels back.  Stretch everyday, even if you aren’t working out.  It gets the body moving freely and oxygen flowing!

For those of you who do work out, it is recommended to warm up before and after lifting weights, running, zumba class, bootcamp even yoga. It helps to get your muscle ready for the load you are about to put on it and can help work out any knots that may have accumulated during the workout.

At our Redwood City Wellness Center, we can guide you with proper exercises and stretches to help you get the body aligned properly as well as help your joints move properly with our treatments.  We want you to continue to live the happy, healthy life you are used to! We can also help you to be at the peak of your game!

Call us today for an appointment!

Why Olympian Usain Bolt and other athletes use chiropractors

Usain Bolt is one mighty fast runner and has won 8 Olympic gold medals. This is a hard goal to accomplish and Bolt has had several hurdles to jump over during his career.

Early on in life, Usain was told he had Scoliosis. This is a lateral curve of the spine and can highly affect the structure of the body. This curve can get worse in time. Early on in his career he didn’t manage it well and got injured every year.

Instead of wearing a brace or seeing a surgeon, he decided to get chiropractic care instead. Bolt states that he uses chiropractic to recover from injuries faster and states that the care enhances his athletic performance.

Top US golfer Jordan Spieth has stated many times that chiropractic care played a huge role in his tournament wins.

Tom Brady who is a Bay Area native also has spoken out about the positive affects of chiropractic care.

Aaron Rodgers who is the quarterback for the Green Bay Packers was born into a chiropractic family and has reported how this treatment allows him to remain healthy, recover from injuries faster and increases his performance on the field.

Your spine and brain are important, keep them healthy and they will keep you healthy!

Common Risks And Symptoms Of Osteoarthritis (OA)

Osteoarthritis or a”OA” is the most common joint disorder. It is caused by stress to the joints or what is know as “wear and tear” on a joint.

High intensity sports, lifestyles, bad posture and movement, repetitive movements can all cause “OA”. If the joint is stressed so much that the body can’t take it, it swells up, elicits pain and become stiff. The joint will also try to stabilize by fusing if the body deems it too unstable.

Osteophytes that look like teeth can (bone spurs) appear in the spine and joints in the other parts of the body will grow larger if stressed too much.

Fact: Before age 55, OA occurs equally in men and women. After age 55, it is more common in women.
Risk Factors:

1. Weight gain. Those extra pounds put a lot of strain on the hips, knees, ankles and feet. Putting more of a load on the joints will lead to bone growth.

2. Fractures or other joint injuries can lead to “OA”. This is not only related to the bone. Cartilage and ligament injuries can also lead to this type of arthritis. This includes injuries to the cartilage and ligaments in your joints.

Physical jobs that require kneeling, squatting, lifting, climbing stairs, or walking for long periods of time.

4. Sports with large impacts on the joint:  Football, basketball, soccer and sports with throwing will increase the risk.

Symptoms: Usually come on in middle age but have been starting to show up sooner now a days with the large amount of stress people put on their body’s daily.

– Pain, stiffness in joints. Worse after exercise or putting weight or stress on the joint.
– Rubbing, scraping, or crackling sound when you move the joint.
– Some people might not have symptoms, even though x-rays show the changes of OA.
– “OA” can be helped and prevented from getting worse with proper movement in the body which will decrease the stress on the joint.

Chiropractic is used by athletes to help them improve their game by having close to perfect body mechanics and helps with the stress and strain of the activity. If you want to stay healthy and keep your body as young and healthy as it can be….we can help!

What Does “Muscle Memory” Mean?

Every athlete has heard the term “muscle memory”. What is meant by that? Do your muscles remember? Well, not exactly.

Our brains are what tells the muscles what to do and how to behave. When our brain has been shown a repetitive function it will remember and quickly pull up that action in its memory bank.

Throwing a ball, watching a sport live or on television, shooting a basket, bowling, golfing and many other sports or activity all become “muscle memory” after watching or performing these activities repetitively.

The part of the brain that helps this along are the bottom portion of the brain called the Cerebellum and the medial portion of the temporal lobe which is located right above the ears.

As you may have noticed with most activities, at first things come to you slowly. You may feel awkward, uncoordinated or off balance. Performing the activity several more times you may find it much easier. Soon, it is much easier and may not even take much effort at all anymore.

We all have experienced this, we just didn’t label it…well, until now…(smile emoticon).

So basically the nervous system and the muscular system talk to each other. Pretty cool huh?

Remember that your nervous system learns and repairs. Motor skills can be learned and that is why after severe injuries, patients can learn to walk, dance, grip again even when many medical professionals say it can not be done.

 

9 Foods That Can Help You Replenish After A Workout

After a workout, these foods will help you recover quicker and regain your energy.

1. Greek Yogurt: Greek yogurt opposed to just regular yogurt packs two times as much protein and has less sugar it also has 1/2 the amount of salt that normal yogurts have.  Yogurt is a great source for calcium which helps keep the structure of your bones strong.

2. Eggs: One egg contains around 7 grams of protein.  This is used highly by body builders.  Eggs also have vitamin E and A making it a staple food for bodybuilders. Eggs also contain several nutrients such as vitamins E which is a great antioxidant and helps your nervous system and vitamin A which helps with vision, immune function and skin health.

3. Bananas:  Bananas are rich in potassium and magnesium, which helps reduce cramping after your workout. Bananas also are wonderful for your digestive system and are a great fiber source. Banana is a sugar but it is realatively low on the glycemic index.

4. Fruit salad: Combinations of fruits provide the vitamins and fibers necessary for the growth and repair of muscles after a workout.

5. Avacodo smoothie (add whey): Avocado is a good source of good fat.  One cup of avocados contains about 22 grams of fat, which makes up 82% of the calories contained in the fruit. Fats can be bad for you but WHFoods.com notes that the intake of fat with carotenoids helps in the overall absorption of the plant pigment.  This is actually healthy!  It also has high dietary fiber content, and when paired with whey in a smoothie, helps you gain energy after a hard workout.

6. Blueberries: This amazing fruit provides you with loads of antioxidants needed to combat the free radicals that can cause so much harm including cancer.

7. Kiwi:  Kiwi has an enzyme called “actinidin” to help in fast digestion.  Potassium is in kiwi along with vitamin C which helps boost your immunity.  It is also rich in vitamin E, but has a low glycemic index.

8. Hummus:  Hummus is a great source of protein and you can eat it with carrots or celery giving you back your energy and getting the fiber you need for digestion.

9. Coconut water: This can increase your electrolyte intake along with necessary minerals you may have sweat out.  It also contains bioactive enzymes which help with digestion and B-complex vitamins that help replenish the body.

Gym vs. Home Workouts – What Is Right For You?

Staying healthy takes a lot of work. I like to give rehabilitative exercises to my patients and make it easy to do them at home. I happen to go to the gym for my workouts and enjoy it but many people do not. Here are some pros and cons about working out at home versus a gym.

Every time you make the trip to the gym you have to make time to change, bring clothes to work if you are going directly after and leave time to take a shower afterward. Depending on how far the gym is, it can be a bit of a drive as well. It can take 2 hours to get a workout in and leave and get home. This can be hard to do if you work long hours and have a family you have to get back to. If you workout at home, you can save time. However, in my professional opinion working out at home is harder for most people because they get distracted and end up not working out. Coming home after work to do exercises can be hard if you have kids too. When you are home they want your attention.

Gyms get crowded especially around new years resolution time (January and February). You may have to wait for equipment or may not be able to find room in the class you like. Normally after February most people have stopped going consistently and things go back to normal but if you are on a plan, it could get discouraging. Try to go on non-peak times. Mornings are pretty slow. Lunch and right after normal working hours are crowded. If you like people this may actually motivate you to go to the gym more because there is socializing at times and the energy level at the gym intensifies which makes setting goals or having a partner to work out with more possible. It is always more fun when you work out with someone who can motivate you!

Machine Costs:
Eliptical machines, treadmills, weights not only take up space at the house but can be costly to buy and maintain. You want to have high quality equipment for a safe workout and to make sure you are getting what you need to reach your health goals. The gym has it all covered and no maintenance is required on your part. Now, if you workout at home, you can buy therabands and place a mat to do certain exercises. Cardio you will probably have to do outside like a brisk walk, jog, run, bike ride.

Comfortability: Being comfortable when working out is very important. If you are the type of person that is self conscious of how you work out it can be very intimidating. Working out at home solves that problem. However, getting a trainer or committing to classes will make you follow through with a plan and become more comfortable with the sessions.

Which one costs more money?
Gym memberships normally just cover usage of the gym itself. Personal training, special classes and other services cost extra. Understanding this will make your life easier. Working out at home can cost money as well if you buy dvds or subscribe to workout programs. Either way you are spending money, you can go to a high end gym and pay hundreds per month or very little per month. You could also spend a lot of money dvds or online subscriptions. In my opinion, just choose what you feel more passionate about so you get motivated to use what you have purchased. So, whether you want to workout at a gym or at home is up to you. Just make sure your decision is getting you toward your goal. If not, you may either need to change the way you are going about working out or you may have to switch things around.

Tips To Help You And Your Personal Trainer Get Results!

Personal Trainers help you with your weight loss and workout goals but do you know some of the things that can hold you back as far as connecting with your trainer?

Here are some tips on how what NOT TO DO to get the most out of yourself with your trainer.

What you DON”T want to do:
1. Withhold Health Information: Do you have any injuries? Anything bothering you? Does it hurt you to be in a certain position? These are all important for your trainer to know even if your doctor has cleared you for exercise. This can help your trainer modify any exercise program they have in mind for you. Are you on medications? Medications can affect your heart rate so it is good to know what you are taking.

2. Don’t Complain: Complaining doesn’t make it any easier and it can keep the energy down which is not what you want. Your workout is not going to be easy…that is why you are paying someone to motivate you. They are there for you and want the experience to be invigorating and fun, not a downer. You won’t feel good about your workout and neither will they.

3. Making Excuses: Many people are busy and have trouble fitting in exercise. But once you commit to working out with a trainer, refrain from making excuses for missing a workout or overeating. They know it is hard to eat well and make time for exercise but they do and so do their other clients. Excuses have gotten you where you are and you took the steps to be healthy, now it is time to do it and make it work.

Don’t Lie: Personal trainers modify their plans based on your progress. If you are not eating the foods you say you are or doing the things you say, it can confuse them and make it hard for you to get results.

5. Talking Too Much (Or Not Enough): Communication is always key with anything but too little or too much can alter your workout. They need to know what is going on with you but talking about your social life the whole time or gossiping is not always beneficial for a workout. Everyone likes to talk about themselves but make sure you have time to talk about your health so they know you are still set with your goals. Some trainers can get frustrated that you need to keep being redirected back to working out.

6. Not Following Your Plan: Plans are specifically made for you.Changing the plan can put a damper on your results. Trainers are not expecting you to do more or less than what they have put out for you. Do what they have told you and if you are frustrated with the results, let them know.

7. Wearing Overly Baggy Clothes: Form is very important with working out so wearing clothes that restrict the eye from making posture advice, it can lead to an injury which is not what you want when you are trying to follow an exercise plan.

Get the most out of your exercise plan and help your trainer help you!

10 Reasons Why You Want To Do Cardio Exercise

What is Aerobic Exercise v. Cardio Exercise?

Aerobic exercise is the same as what we all know as cardio exercise. Cardio exercise is any exercise when blood starts pumping rapidly and sends oxygenated blood that has come from the heart to the muscles. Breathing starts to accelerate and the heart starts beating more rapidly.

Good examples of aerobic exercises are running, swimming, walking, dancing, boxing. If a person performs these at too high of a level, it will then become anaerobe exercise.

Anaerobic exercise is a quick exercise that puts out a lot of energy but then you are quickly winded and have to stop. Sprinting or heavy weight lifting are good examples of anaerobic exercise.

All exercise is great for your health. It can improve your emotional health as well as your physical health. Diabetes, high blood pressure, cancer, heart issues and even osteoporosis can be reduced and even prevented by exercise.

So what is the big deal? Why is getting aerobic exercise so important and what affects does it have on the body?
Keeps you slim. Oxygen is necessary for your body to lose weight. Increasing oxygen in the bodies muscles will help keep weight off and fight off any extra calories you took in for that day.

  • Increases your stamina and reduces fatigue
  • Raises your immune system leading to better health and fights off the flu and other contagious diseases.
  • Decreases your risk of obesity, heart disease, high blood pressure, diabetes, stroke and certain types of cancers.
  • Keeps your blood sugar levels controlled.  Leading to less cravings for sugar
  • Makes your heart stronger and pumps blood more efficiently. This improves how blood flows through your whole body keeping you healthy.
  • Keeps your cholesterol low
  • Improves you mood. Anxiety, depression have all been proven to reduce with regular exercise.
  • Helps keep you mobile as you age. Aerobic exercise allow your muscles to stay strong and the more you move, the easier it is to move when you get older.
  • Live longer! Studies have shown that people who exercise regularly live longer than those who don’t.

These all sound like great reasons to me! Try and get at least 3 days a week in for exercise, your body will love it.   Here are some places in Redwood City that offer aerobic classes:

  •  24 hour Fitness: 1050 Broadway
  • Powerhouse Gym: 2075 Broadway
  • Heartcore: 930 Main Street

Good luck!