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Fitness for Every Body

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Yoga Effective in Treating Chronic Low Back Pain

Yoga may be more effective than a self-care book for improving function and reducing chronic low back pain, according to new research published in the December 20 issue of Annals of Internal Medicine. Authors recruited patients who had a recent primary care visit for low back pain and randomly assigned 101 to yoga or conventional exercise or a self-care book. Patients in the yoga and exercise groups reported good adherence at 26 weeks. Compared with self-care, symptoms were milder and function was better with yoga. The exercise group had intermediate outcomes. Symptoms improved between 12 and 26 weeks only with yoga. Researchers developed a series of yoga classes that used simple poses from a therapeutically oriented style of yoga, viniyoga, and avoided the use of poses that would be inappropriate for patients with back pain. “We do not know whether a different yoga regimen would have reaped similar benefits. Westerners practice various styles of yoga that differ in their approach to the practice of yoga postures and breathing exercises. It is important to note that some styles, such as Bikram and vinyasa, may be too vigorous for patients with back pain who are unfamiliar with yoga whereas other styles may need modification from normal practice to be appropriate for patients with back pain,” the authors cautioned. “Dozens of classically identified yoga postures exist, and there are numerous variations in the way these postures can be practiced.”

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Sources of Important Vitamins and Minerals

Vitamin A: Carrots, winter squash, dark leafy green vegetables (spinach, kale, Swiss chard) Vitamin D: is absorbed from the sun (do you wear sunscreen in your makeup or by itself?). A mere 10 minutes a day of exposed skin will help you store up for the winter. Once late summer hits, our angle from the sun prevents vitamin D conversion in the skin. Fortified dairy is another source, yet it isn’t as usable in the body. Vitamin E: wheat germ, almonds, almond butter, tomato puree, peanut butter, raw peanuts, avocado, apricots sulfured, mango, pistachio, Swiss chard, salmon, tuna, papaya, blueberries, brown rice, pears, olives, nectarines, halibut. Vitamin K: kale, Swiss chard, broccoli, Brussels sprouts, spinach, beans, kiwi…all good sources. Vitamin C: red peppers, papaya, strawberries, broccoli, kale, Brussels sprouts, kiwi, cantaloupe, tomato and tomato sauce, sunflower seeds, peanuts, apricots. Thiamin: all oatmeal, cereal and pasts products that are fortified, pita bread, avocado, salmon, brazil nuts, pineapple, pine nuts, pistachio. Riboflavin: yogurt, skim milk, mussel, trout, quinoa, mushrooms (raw), egg whole Vitamin B-6: Tuna, avocado, potato w/ skin, banana, salmon, chicken breast (not skin), garbanzo beans, pork loin, sunflower seeds Vitamin B-12: trout, tuna, salmon, beef, yogurt, pork, milk, cottage cheese, eggs, cheese, turkey Niacin: tuna, chicken breast, all oatmeal, cereal and pasts products that are fortified, brown rice, tomato puree, nectarine, corn. Folate: it is hard to get all 400 micrograms from diet: salmon, tuna, brown rice, quinoa, beans, oatmeal (fortified), all bread, cereal and pasta products that are fortified. Iron: tofu (firm), fortified cereals and breads, cream of wheat, quinoa, amaranth, soybeans, white beans, lentils, tuna, beef tenderloin, mussels, Jerusalem artichokes Zinc: Turkey breast, cashews, tofu, white beans (canned), almonds, avocados, eggs, oysters, pumpkin seeds, whole grain cereals (fortified), dried beans, legumes Selenium: brazil nuts, tuna, oysters, sunflower seeds, brown rice, chicken breast, egg, mushrooms, all bread products (fortified), pinto and navy beans, peanut butter. Copper: oysters, lobster, sunflower seeds, crab, amaranth, avocado, shitake mushrooms, tempeh, cashews, potatoes w/ skin, Brazil nuts, prunes, almonds, filberts, tofu, baked beans, legumes. Calcium: dark leafy greens, dairy, tofu, kelp Phosphorus: sardines, wild rice, amaranth, pumpkin seeds, salmon, sunflower seeds, tuna, yogurt, trout, skim milk (fortified), pork tenderloin. Iron: tofu, oatmeal (fortified), quinoa, dried apricots (sulfured), soybeans (cooked), Jerusalem artichokes, white beans (canned) Magnesium: Amaranth, Dark leafy green vegetables, nuts, seeds, whole grains, tempeh, avocado Potassium: apricots and peaches (sulfured), avocado, natto, radish, beet greens, Jerusalem artichokes, clam, quinoa, white beans canned, yogurt, tuna, tomato puree, sun dried tomato, squash, skim milk.

Rejuvenate 30 day Detoxification Program

Program Director: Angela Pifer, MSN, Certified Nutritionist

Rejuvenate is the only food based detoxification program that seeks to improve your long term health through liver detoxification while at the same time strengthening digestion and absorption. In addition you will receive the education and motivation to reduce stress, improve energy and stamina and feel more vibrant through your customized lifestyle and wellness program. The Rejuvenate Program is meant to do just that, revitalize your body and mind through improved health and a new sense of wellness in motion. Ask yourself the following questions: 1. Do you feel tired or fatigued? 2. Do have trouble concentrating or sleeping? 3. Do you use coffee, cigarettes, candy or soda to get up and going? 4. Do you eat fast, processed, fatty or fried foods? 6. Do you experience stomach pain in the form of intestinal gas, bloating or constipation? 7. Do you have recurring yeast infections? 8. Do you have finger or toenail fungus? 9. Do you have food allergies or more than one food sensitivity? 10. Are you exposed to chemicals, sedatives, or stimulants? 11. Do you experience frequent headaches? 12. Do you experience sinus problems? 13. Do you have skin problems including psoriasis and eczema? . You will benefit by experiencing: ? Increased energy, vitality and stamina ? Increased immunity and resistance to infections and illness ? Reduced allergy symptoms ? Increased metabolism & metabolic balancing for weight control ? Weight loss ? Improved digestive functions such as absorption and elimination ? Reduced symptoms of chronic toxicity ? Improved sleep patterns and feeling rested and refreshed ? Heightened mental clarity, focus, concentration and memory ? Promotion of stable moods, emotional balance and wellbeing; a greater sense of peace and calm ? A feeling of rejuvenation on all levels Why detox? Rarely does anyone think about the liver, though it is such a powerful organ and is easily improved. Liver detoxification is an important process that keeps the liver and the rest of the body healthy. Every drug, pesticide, hormone, food substance and chemical is broken down or metabolized by the liver cells. In addition, we are eating more sugar and processed foods than ever before in human history and regularly abuse our bodies with various over the counter medications, stimulants and sedatives. The build up of these substances can cause unwanted symptoms like headaches, stomach pain, and nausea. If these potentially harmful substances are not broken down effectively by the liver, they can also build up in the blood, which creates more work for the immune system. Many of these toxins are fat soluble and incorporate themselves into fatty parts of the body where they may stay for years, if not for a lifetime. How well your body gets rid of toxins depends to a large degree on the kind of food you give your body. ? Detoxification minimizes the amount of chemicals you ingest and are exposed to ? Emphasizes foods and supplements that provide the vitamins, nutrients, and antioxidants that the body needs for detoxification ? Contains foods and supplements that draw out and eliminate toxins by increasing the frequency of bowel movements and urination We believe the most successful way to improve your long term health is to compliment liver detoxification while at the same time strengthening digestion and absorption. It does not make sense to focus solely on liver detoxification if the intestinal tract is not working efficiently. An impaired or damaged intestinal tract is often the source of large food particles and toxins being leaked into the blood stream. This creates a hyperactive immune system and places a large burden on the liver to remove the debris. The liver also releases toxins into the bowels to be released as waste. Liver supportive foods and supplements increase this action. Therefore, liver detoxification, when implemented alone, may place an unusually large burden on the bowels if the gut flora is not in healthy balance.

Fitness

When It’s O.K. to Run Hurt
By GINA KOLATA

Just before the end of last year, a prominent orthopedic surgeon was stretching to lift a heavy box and twisted his back. The pain was agonizing. He could not sit, and when he lay down he could barely get up. So the surgeon, Dr. James Weinstein of Dartmouth College, decided to go out for a run. “I took an anti-inflammatory, iced up, and off I went,” Dr. Weinstein recalled. When he returned, he said, he felt “pretty good.” It sounds almost like heresy. The usual advice in treating injuries is to rest until the pain goes away. But Dr. Weinstein and a number of leading sports medicine specialists say that is outdated and counterproductive. In fact, Dr. Weinstein says, when active people consult him, he usually tells them to keep exercising. The idea, these orthopedists and exercise specialists say, is to use common sense. If you’ve got tendinitis or sprained a muscle or tendon by doing too much, don’t go right back to exercising at the same level. The specific advice can differ from specialist to specialist. Some, like Dr. Weinstein, say most people can continue with the sport they love although they may need to cut back a bit, running shorter distances or going more slowly. Others say to cross-train at least some of the time and others say the safest thing to do is to cross-train all the time until the pain is gone. You might end up cycling instead of running, or swimming instead of playing tennis. But unless it’s something as serious as a broken bone or a ripped ligament or muscle, stopping altogether may be the worst thing to do. “We want to keep you moving,” said Dr. William Roberts, a sports medicine specialist at the University of Minnesota and a past president of the American College of Sports Medicine. “Injured tissue heals better if it’s under some sort of stress.” He and others acknowledge that the advice to keep moving may come as a surprise and that some doctors feel uncomfortable giving it, worried that their patients will do too much, make things worse and then blame their doctor. “I’m not convinced this is part of every doctor’s training or that everyone is ready to make it part of mainstream medicine,” Dr. Roberts said. “You have to work with athletes a while to figure out how to do it and how to do it well.” “The easy way out is to say, ‘Don’t exercise,’ ” said Dr. Richard Steadman, an orthopedic surgeon in Vail, Colo., and founder of the Steadman Hawkins Research Foundation, which studies the origins and treatment of sports injuries. That advice, he added, “is safe and you probably will have healing over time.” But, he said, “if the injury is not severe, resting it will probably prolong recovery.” Medical researchers say that they only gradually realized the importance of exercising when injured. A few decades ago, Dr. Mininder Kocher, a sports medicine specialist and orthopedic surgeon at Children’s Hospital Boston, said doctors were so intent on forcing hurt athletes to rest that they would put injured knees or elbows or limbs in a cast for two to three months. When the cast finally came off, the patient’s limb would be stiff, the muscles atrophied. “It would take six months of therapy to get strength and motion back,” Dr. Kocher said. At the same time, in a parallel path, researchers were learning that painful conditions that are essentially inflammation — arthritis and chronic lower back pain — actually improve when patients keep moving. Now some researchers, like Dr. Freddie Fu, a sports medicine expert and chairman of the orthopedic surgery department at the University of Pittsburgh Medical Center, and a colleague, James H-C. Wang, are studying minor injuries at the molecular level. Their focus is on tendinitis — the inflamed tendons that are the bane of many exercisers and that affect 15 to 20 percent of all Americans at any given time. The symptoms are all too familiar — pain, swelling and soreness. To study the injury process, Dr. Wang grows human tendons in the laboratory, stretching them repeatedly. In separate experiments, he has mice run on treadmills until their tendons begin to show the tiny microscopic tears that occur in the early stages of tendinitis. So far, Dr. Wang reports, he and Dr. Fu learned some important lessons: First, forceful stretching of tendons elicits the production of molecules that are involved in inflammation. But small repeated stretching of tendons that are already inflamed leads to the production of molecules that heal inflammation. That suggests moderate exercise can actually speed healing. And now, their preliminary results suggest that the usual treatment for tendinitis — taking drugs like aspirin or ibuprofen — can help reduce inflammation when the injury begins. But after inflammation is under way, they can make matters worse. But medical experts caution that people have to be careful if they try to exercise when they are injured. Some, like Dr. Fu, who is himself a cyclist, Dr. Roberts, and Dr. Steadman say the first priority is to see a doctor and get an accurate diagnosis in order to rule out a serious injury. Others, like Dr. Weinstein, say that such an injury, a broken bone or a torn Achilles tendon, for example, has symptoms so severe that it is obvious something is really wrong. “If you had inflammation and swelling that was very tender to the touch, you would know,” Dr. Weinstein said. And if you tried to exercise, it would hurt so much that you just could not do it. Dr. Weinstein’s advice for injured patients is among the boldest — he said it’s based on his basic research and his own experience with sports injuries, like knee pain and tendinitis of the Achilles and hamstring. Before exercise, he said, take one anti-inflammatory pill, like an aspirin. Ice the area for 20 minutes. Then start your usual exercise, the one that resulted in your injury, possibly reducing the intensity or time you would have spent. When you finish, ice the injured area again. The advice involving an anti-inflammatory pill, Dr. Weinstein said, is based on something surgeons know — in most cases, a single anti-inflammatory pill before surgery results in less pain and swelling afterward. It also is consistent with Dr. Wang’s research because, at least in theory, it should forestall new inflammation from the exercise that is about to occur. The icing is to constrict blood vessels before and after exercise, thereby preventing some of the inflammatory white blood cells from reaching the injured tissue. Dr. Steadman, who works with injured athletes in his clinic, does not advise trying to go back to your old exercise on your own until the pain is completely gone. Play it safe, he said, and cross-train. But others, like Dr. Fu and Dr. Kocher, are more inclined to suggest trying your old sport. Both also tell injured patients to ice before and after exercising. Dr. Kocher said he sometimes advises taking an anti-inflammatory pill, but worries about masking pain so much that patients injure themselves even more by overdoing the exercise. His rule of thumb, Dr. Kocher said, is that if the pain is no worse after exercising than it is when the person simply walks, then the exercise “makes a lot of sense.” It also helps patients psychologically, he added. “If you take athletes or active people out, they get depressed, they get wacky,” Dr. Kocher explained. Noah Hano knows all about that. Mr. Hano, 34, a commercial real estate broker in Boston, was competing in marathons and triathlons. Then he developed severe sciatica, whose pain is a direct result of inflammation. He tried physical therapy, he tried acupuncture, he tried massage therapy, but nothing quelled the “nagging, terrible pain” down his leg, he said. He stopped exercising, but the pain persisted. “I started getting desperate,” Mr. Hano said. His father, who lives in the same town as Dr. Weinstein, suggested that Mr. Hano call the Dartmouth orthopedist. Dr. Weinstein told him to continue to exercise. Mr. Hano could not wait to get started. “I drove to the gym and ran on the treadmill,” he said. “When I woke up the next morning, I went for a swim and rode my bike. It hurt, but when the doctor told me I wasn’t going to be paralyzed, it made it a lot easier.” Dr. Weinstein said that Mr. Hano’s problem was a huge, bulging disk, a herniation so severe that most doctors would say he should stop running immediately. Dr. Weinstein, though, thought exercise would help Mr. Hano heal. His treatment was a single injection of cortisone into the inflamed area around his disk. The sciatica gradually went away. And Mr. Hano continues to run. “I had faith that I was going to be able to work through it,” Mr. Hano said. “I don’t want to not do what I like just because I’m in pain.”

US FITNESSGROUP.COM
todd@usfitnessgroup.com
425-223-7169