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  • 3 Easy steps to reach your goal to get healthier

    3 Easy steps to reach your goal to get healthier
    2024/09/13
    Do you want to get healthier? Do you want to maintain or improve your health? Setting goals is crucial. But what if you struggle to follow through? Then you're in the right place. Stay tuned to learn three easy steps to reach your goal to get healthier. Here we go again. You've decided you want to get healthy. Maybe you want to start exercising or eating better, lose a few or maybe even a lot of pounds. You want to sleep better and feel rested and energized. So you get started on your journey to get healthier. And before long, or maybe not so long., you fizzle out. Or maybe you never even got out of the starting gate and you're thinking, "Good grief. What is wrong with me that I can't get it together?" What if I told you you're doing it all wrong. There is a way to succeed and it's not hard. Don't believe me. Well, let me prove it. I'm going to show you three easy steps to reach your goal to get healthier. First let's talk about what it means to be healthy. What does get healthier mean to you? Seriously, I'd like for you to camp out on this question and don't just listen to my voice. If you can, I would encourage you right now to push pause on this podcast and brainstorm some thoughts about what it means to you to get healthier and then come back. I could give you a textbook definition of healthy. It just literally means to be in good health. That isn't much clearer, is it? So, while I've got you on the hot seat answering questions, let me ask you this. How would you know if you are healthier? Hmm, that brings it into a little bit clearer perspective, doesn't it? You see, if you can't define it, and you can't measure success, then it's really not a plan. It's an idea. It's a hope. You know, I hope my blood pressure gets better and I don't have a heart attack or a stroke. Or, I hope I can stay on a diet and fit into that dress that's too small. Or, I hope I can sleep better and feel rested. I hope so too, but I'm pretty sure it's hard to achieve goals that are so broad and so vague. Because, if you don't know exactly what you mean by get healthy, then I'm confused about what your goal is and you really aren't clear either. I know. I know it's hard. It's hard to stay on a diet or be faithful to an exercise program or have good sleep habits or manage your stress or be intentional about meaningful connections and cut back or eliminate your alcohol intake or sugar or junk food. So what is it, specifically what is it, that you are trying to accomplish when you say I want to get healthier? And I hear a lot of people say, well, I want to be able to keep up with my kids or my grandkids so that I can play with them. And other people say, I don't want to be like my mom. She was confined to the recliner for the last 10 years of her life due to poor health. Those are great motivators. But they aren't really specific goals either. Why do you want to get healthier? Because once you figure that out, you can use it to motivate you to make changes that lead to better health. Too many times we think we just don't have enough motivation, or persistence, or willpower, or self discipline to achieve our goals. Or we get sidelined by ever present stress in our lives. Or we just slip back into old habits and give up. But what set us up for failure in the first place was we didn't know exactly where we were going. You have to have a clear destination in mind, a clear goal in the first place if you're going to achieve success. If you're going to get from wherever your current health is to wherever you want it to be, you're going to need details. Lots of them. So start with nailing down the destination. Do you want to get your blood pressure normal? Do you want to be able to run a 5k? Do you want to lose 5 pounds? Do you want to sleep through the night? Get clear and get specific and then get more specific. Lifestyle medicine has six pillars. Nutritional eating, restorative sleep, physical fitness, Social Connectedness, Stress Management, and minimizing exposure to harmful substances. Pick one to really work on and start drilling down to get to the place you want to end up in. And yes, they're all interconnected. If you want to lose weight, then not only do you need to focus on nutrition and physical fitness, you also need to focus on your social circles and your restorative sleep and managing your stress. They are interconnected, there is no doubt, but you likely will not be able to make sweeping changes all at once. You need a specific destination and you need directions on how to get from here to there. And that can't mean I want to get healthier so I'm going to clean up my diet and exercise. If you don't know exactly where you're going, I guarantee you, you will never arrive. And that's what happens to most people. And here's the deal, when it comes to health, who arrives? I mean, Health is a journey with mountains and valleys along the way and twists and turns and detours you didn't...
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    26 分
  • Overcoming Jet Lag

    Overcoming Jet Lag
    2024/09/06
    You've booked your flight, reserved your hotel and packed your bags. So don't let jet lag, keep you from enjoying all the wonders on your itinerary. In this episode, you'll learn how to phase shift your circadian rhythm. So you can make memories that last forever. It's kind of fascinating to think about jetting around the globe. We can hop on a plane and be on the other side of the world by tomorrow. Or is it today? What time is it again? The problem is that our internal clocks. can't keep up. And it knocks the circadian rhythm for a loop. When your internal clock gets out of sync, it causes jet lag. Which can make us sleepy when we're supposed to be awake and enjoying our wonderful vacation or lying awake when it's bedtime in our dream destination. Either way, there are things you can do to lessen the effects. Jet lag causes insomnia by the de synchronization of the circadian rhythm. Well, that was enough 25 cent words to cut into your vacation budget, but don't worry. We'll go to mini medical school in a bit and learn more. But jet lag causes more than insomnia during the night and drowsiness during the day. It also causes GI upset, brain fog., bad mood and just feeling ick, in general. And even if you don't change time zones, it's hard enough to sleep in an unfamiliar place where there's light noise to contend with. And it can be made worse if the pillow is too flat or too thick. On the other end of the spectrum is daytime sleepiness. You've planned all those amazing excursions. And now you're struggling to stay awake and actually enjoy your trip. Jeez. And don't forget GI upset. Mostly it's decreased appetite and constipation due to eating at times you're normally sleeping, but some people get diarrhea and that's never a good travel companion. On top of that brain fog sets in which can make you and everyone around you and a bad mood. Decisions about where to go and what to eat, seem harder. And emotions get the best of you and sabotage your trip. So let the adventures begin. Whether you've personally experienced jet lag, have an upcoming trip, Or, just want to live vicariously. It's time to go to mini medical school. I always like to get started with a definition. Let's start with circadian rhythm. It's the 24 hour process that helps our bodies react appropriately to day and night, light and dark as the earth spins on its axis. Normally melatonin levels start to increase when light starts to decrease. Ideally, this happens about two hours before bedtime. And the term for this is dim light melatonin onset, or DLMO. This secretion in melatonin causes a drop in core body temperature, which in turn makes us a little groggy. This signals our body that it's time to get tucked in beneath the covers and get some shut eye. The rise in melatonin continues and it hits its max level after about seven hours. This peak coincides with the lowest level of core body temperature. And these two things happen about three hours Prior to wake up time. In the morning, the melatonin levels drop to zero and our core body temperature starts to warm up, and this starts the wake cycle, which lasts about 16 hours. The sleep wake cycle can be modified and the internal clock can be reset. Guess what the most powerful tool that resets the circadian rhythm is? It's bright light. In the natural order of things, the sun comes up, the rooster says cock a doodle doo, the farmer gets out of bed, works 16 hours, and everyone goes to sleep. The cycle starts over the next morning. But then we invented all kinds of things that screwed it up from light bulbs to night shifts, to screens that emit blue light. And that has a huge impact on melatonin secretion, which is what gets this whole ball rolling. When it comes to light, timing is everything. Let me introduce another term, entrainment. This is our ability to synchronize our internal clock based on external input from the environment. This makes your body's physical functions line up with your daily routines to coincide with day and night. And that's why typically people don't have the urge to empty their bowels during the night. It's also why your gastrointestinal tract can be all messed up when you travel. But other things besides light can help entrain circadian rhythm too, like exercise, meals, and social contact. Think about it. How many times have you stayed up late talking to friends? And then falling asleep when you're home alone or bored. Get out your notebook now because here's the science you need to know about jet lag. It's all about phase shifting. Either delaying or advancing depending on which direction you're traveling. Bright light packs the biggest punch when it shines during what should be night time. Because that's when melatonin is secreted, remember? In normal people, the lowest core body temperature is in the evening. So bright light after the low core body temperature, moves that circadian rhythm forward. That's called a phase...
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    19 分
  • Unwinding Pain with Bonnie Lester

    Unwinding Pain with Bonnie Lester
    2024/08/30
    Unwinding Pain with Bonnie Lester. Episode 134 Chronic pain is not only debilitating, but also isolating. It can cause depression, feelings of hopelessness, and can be very difficult to treat. Often, doctors only try to manage the symptoms. But Bonnie Lester came up with a process to unwind the pain through neuroplasticity. When you've experienced something, there's a there's a huge difference and I often hear from the clients I have my doctor doesn't know what it's like to live every day in pain If they'd only know and then when I meet doctors who have had bad backs or bad necks or some other challenge They are more empathetic And more understanding, that's for sure. So what initially led to your issue with chronic pain? Well, I was a 33 year old mom. I was newly remarried. I had a great relationship with my ex husband. We were co parenting, and my new husband was a great stepdad. I just purchased a house in California, driving home one night, a stop in traffic, and a drunk driver plowed into me and shook up my body. And that my life changed in the blink of an eye. Yeah, I developed something called complex regional pain syndrome a few months later. That's a trauma to the nervous system. They at the time back in 1986, they had no idea of what to do with it. They did experiments on me, including surgery that spread the condition and the condition is agony and pain and burning and your skin texture changes. You have temperature changes where my left hand, my dominant hand was icy cold. And even though it didn't feel cold to me, if anyone touched it, it would be icy cold. It would turn red and it swelled. And they did some surgery on me thinking they were going to cure the pain. And it spread that same condition throughout my body, um, all the way down to my left foot. So what I had at that time was a wonderful doctor who looked at me and said, Bonnie, my mom has ALS and she has to have courage to live with it. And I'm telling you with complex regional pain syndrome, you're going to need the same type of courage. And that was the best thing he could tell me. You know, because that's what kept me going. And it's only recently that the American Pain Association identified what pain is and it can have an emotional and psychological basis. Not that it's generating the pain, but it affects all parts of you that way. And when people say, Oh, it's all in your head, they get insulted that I'm making it up. But actually, the brain is in the head part of the nervous system, your spinal column and your brain. So in a way, yes, it's in your head because the actual pain sensations are in your head. You're not imagining it. So I always tell people, your pain is real. And that's, that's what people say to me. I wish people would understand that it's real. had things like old fashioned tricyclics, which are antidepressants, and that was for the nerve pain. And then I also had muscle relaxants. None of that touched the pain. But in 2006, they said, come on in, Bonnie, you're a good candidate for high levels of fentanyl. which you hear about nowadays, and Norco, and I was living on six different things like that. And that's what I was living on, but it was prescribed, um, it was legal, and thank goodness I had great medical insurance because it's very, very expensive. And so I was on it for nine years. And that's why I say, look at me and say that I look alive because when people hear, you know, most people die, you know, after a year or two, it's a very dangerous medication to be used the way they wanted me to use it. And so the way I understand it is, does it even really relieve your pain or do you just have Well, that's the ironic thing. Even when they, they kept upping the dose to see what would help the pain. It helped low back from, you know, I used to have, I did have back surgery years before I had my car accident. And so I'd always get kind of spasms. They took care of those spasms quite nicely. but not the CRPS symptoms at all. And it came with a host of other horrendous side effects. Um, you know, hyperhidrosis, which is over sweating in the body. And of course, having to live on laxatives. And then always worried about getting the prescription refilled when holidays would come around and they couldn't give me, you know, refilled like two or three months in a row. I had to go to the clinic every month. And then if I couldn't get it, then I'd start going into withdrawals because, gosh, you know, darn it, uh, Thanksgiving came and the clinic was closed for three days in a row and I was supposed to get my script three days, you know, before. So I was at the mercy of the medications, which really weren't helping me at all. I've been off of all medications since 2015. I'm hearing many stories because the laws have changed and how doctors view prescribing that and they're all really suffering trying to, because they were, some people would do well on opiates. I have to say that I can't say nobody's ...
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    33 分
  • Top ten things that will kill you

    Top ten things that will kill you
    2024/08/23
    All of 10 at the deadliest conditions that affect Americans can be influenced by lifestyle choices. Every single one. Stay tuned to learn more about the 10 things, most likely to kill you. And what you can do about it. Are you one of those people who are proactive and health conscious. Or does it take a wake-up call for you to get serious about taking care of this one bag of flesh and bones that you're going to live out all of your days in. the number one disease that claims the most American lives is heart disease with a grand total of over 700,000 deaths per year, a whopping 20% of all deaths are attributable to the old ticker. if you did not answer heart disease for the number one cause of death. You probably answered with the number two cause. Cancer. Cancer retained its number two spot on the list, but there is some bad news. Unfortunately cancer deaths are increasing. And cancer is affecting younger people at an increasing rate. Here's what the research suggests lifestyle especially increasing alcohol consumption, sleep deprivation, sugar, sweetened beverages, sedentary, lifestyle, and eating ultra processed foods. And other than alcohol. All of this starts in childhood. Cancer is a dreadful disease that causes 17% of all deaths in this country claiming over 600,000 lives. And there've been so many great advances in the treatment of cancer, as well as early detection. And yet. It remains in the number two spot. Next on the list is stroke, there are two types of stroke, hemorrhagic and embolic, and let's camp here for just a minute and go back to mini medical school to learn a little more because the death rates from stroke are decreasing due to educational efforts to recognize symptoms early. And the development of effective treatments. In medicine, we say time is brain because every minute that the brain is without blood flow and oxygen results in more damage. If you only remember one thing from the podcast today, remember. Be fast. B stands for balance. E stands for eye F stands for face. A stands for arm S stands for speech and T stands for Thunderclap. You heard that right? Thunderclap. Well, let me break it all down for emphasis. Remember strokes happen pretty quickly and the damage is done pretty quickly too. So be on your toes, be fast, B balanced. This is when someone suddenly loses their sense of balance. E. Is for eyes sudden loss of vision in one or both eyes F is for face. You can see the side of the face drooping. A is for arm and the arm may be weak or even hanging down, but it can also affect the leg. I guess be flast was just too hard to say. S is for slurred speech or confusion and back to T for Thunderclap. This is a sudden severe headache that people describe as the worst headache of my life. Fortunately hospitals participate in stroke accreditation programs that give them access to experts, buy telemedicine, even in remote areas. So if someone you love is experiencing symptoms of stroke, call 9 1 1 and let the ambulance take them to the nearest hospital because. Time is brain. Some things kill you fast and others are slow. Coming in at number five is chronic lower respiratory disease. This includes COPD, asthma, emphysema, and pulmonary hypertension. Chronic respiratory disease takes the life of a hundred and forty thousand people a year. Mostly over the age of 65. Five times more adults die of asthma than kids. But of course, it's especially tragic in children. Access to adequate treatment is important. And listen, some of these medications are really expensive. next up is Alzheimer's. If it seems like more and more people are being diagnosed with Alzheimer's, it's true. Like cancer, the rates are increasing. Currently, 120, 000 adults die from brain failure every year. Most people die within 8 years of diagnosis, but some people live up to 20. Over the last 20 years, deaths from Alzheimer's have increased by 55%. You heard that correctly. In this country, there are 6. 5 million people living with Alzheimer's. Although there is no cure, lots of research is being done and there are new treatments. Contributing genetic factors have been identified, as well as early diagnostic tests. But here's the good news. Just because you have a gene for Alzheimer's does not mean you can't modify your risk with Lifestyle changes. Diabetes is the seventh leading cause of death, claiming 100, 000 lives a year in the United States. And it's not just us. In 2021, there were 6. 7 million deaths worldwide attributed to diabetes. That totals 12 percent of all deaths in the world. And it's probably underestimated because it's the underlying disease that causes the other diseases that kill you. In fact, on this top ten list, at least four of them can be pretty closely linked to diabetes and maybe more. Some people even call dementia type 3 diabetes. Finishing at number 8 on the list is kidney disease, which is directly impacted by both diabetes as well as ...
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    30 分
  • Breaking Anxiety's Grip with Dr. Michelle Bengston

    Breaking Anxiety's Grip with Dr. Michelle Bengston
    2024/08/16
    Do you ever struggle with anxiety and thoughts that just spin out of control? Today we're going to hear from someone who is an expert in the field of anxiety and depression. Please welcome my very special guest on the podcast, Dr. Michelle Bengston. She's a clinical  neuropsychologist, speaker, author,  coach, and she hosts her very own podcast, "Your Hope Filled Perspective." And she understands anxiety and depression from personal experience. Dr. Michelle - I've been a board certified clinical neuropsychologist for over 30 years now. The field has changed a lot since I got into it. But what I've had the pleasure of doing is walking alongside patients who have had any kind of brain dysfunction, whether we're talking ADHD or learning disabilities, depression, anxiety after they've had a stroke or a head injury, or even in the senior years when  there's a question of, are we dealing with dementia or  are we dealing with depression? So it's been my pleasure to evaluate patients, figure out what's going on with their brain functioning, and then get them on the path to optimal wellness. In terms of their cognitive health. that's given me the opportunity also to speak into their lives in terms of things like stress management. Where are your thoughts and what are you focusing on and how does that impact for better or for worse your daily functioning? Anxiety has gotten more pervasive over time. Because 30 years ago, when we didn't have the internet, which could relay the news in a split second or be there live, we had to wait until the six o'clock or 11 o'clock news. And if we missed it, we missed what was going on in the world and we'd have to catch  it the next day in the headlines. Today is  so in our face and it's in our face when we don't get together or go to the event that all of our friends are and then they post online. And then we've got this angst about the fact that we weren't there, but we had other things that we needed to do. So, this has increased the anxiety. Anxiety has not only increased, but it has across the age span, whereas we didn't used to see it in the elderly, nearly as much or in our young children. Now we're diagnosing it earlier and earlier. Pseudo increased social connectedness because of social media that doesn't really build that innate longing that we have for social interaction and the older our  seniors are living, the less social  interaction they're getting. And I think that's contributing to their anxiety, the fear of loneliness, fear of how I'm going to live out my last days, fear of what diagnoses I'm going to be. Anxiety often does run in families, just like depression does or many other mental health disorders. But it's not all because there's a genetic component. There  is a genetic component. And we can see from the  research that if you have a 1st degree family member, like a parent who has struggled with depression or anxiety, there is an increased likelihood that that you will contend with depression or anxiety, but it's not just because of the genetic link.  There's also the factor of modeling. Some people are more predisposed, predisposed to anxiety, to worry, to get anxious, to become fearful. But it's not a weakness. God knew that we would struggle with this because his number one command in scripture is do not worry. Do not be afraid. Be anxious for nothing. It's in the Bible over 300 times. And I thank God who created us.  So  he wasn't chastising us, but he was saying, hold on just a second, don't go down that path. Dr. Vickie - I love the beauty of your background in neurobiology and how that has obviously impacted your faith and your faith has impacted. Your professional life with that background in neurobiology and in lifestyle medicine, the component of gratitude, the power of that is widely recognized in people who are believers in Christianity and people who are members of other faiths. There is no question about the benefit of gratitude.  Dr. Michelle: Anxiety rewires our brain. We can get stuck in a rut, going down a certain  path, being a complainer, for example,  are always seeing the negative of a situation. But when we will stop in the middle of that, And we will think, no, can I look at this differently? And we can look at it through a lens of gratitude. It actually does rewire the brain. And the more we do  that, the more that becomes our  lifestyle and the more we reap the benefits from it. That's why scripture tells us to take every thought captive. can't afford to just think and not pay attention to what we're thinking because scripture says that out of. The heart, the mouth speaks  and scripture also says that our  words have the power of life or death. That's a lot of power. So we have to be observant and pay attention to what it is that we're thinking then determine whether or not that aligns with the word of God or someplace else.  Anxiety is really a ...
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    28 分
  • 8 Healthy Habit Hacks

    8 Healthy Habit Hacks
    2024/08/09
    Are you ready to change? I mean, are you really ready to make a change? Sidney Harris says, "Our dilemma is that we hate change and love it all at the same time. And what we really want is for things to remain the same, but get better." We want to call apple pie, a serving of fruit and be thin. We want to dump salt on our food and have normal blood pressure. We want to watch TV and have big muscles, and we want to scroll through Instagram reels for an hour before bed and then sleep good and feel rested. We want to let our minds spin with anxiety and have peace. We want to wave a magic wand and poof, all of our stress disappears. We want to have several drinks and not feel hung over. We want to nurse a grudge and be included with our friends. We want to live long, healthy, and happy, but we also want to have our cake and eat it too. So again, the question is, do you really want to change? Tony Robbins says, "Change happens when the pain of staying the same is greater than the pain of change." Change is painful. Today in mini medical school, we're going to a short class in psychology and it actually starts with a test to figure out if you're ready to make a change, to get healthier and change your lifestyle. So, which of these statements describes you? 1. Nope. I'm not doing it. This means you're just not really ready to make a change in your life now. And if this is the stage you're in. That's okay. What you mainly need is more information because you need to understand the consequences of changing versus not changing. So keep listening to this podcast so you can learn more about the impact of lifestyle medicine on your health.. Now we call this the pre-contemplative stage. You're not planning to make any changes in the next six months. 2. Yes, I want to change. You're the type of person who knows that you're going to make a change within the next few months. And you understand it's not going to be easy, but you don't really have a specific plan yet. You're just kind of gearing up. We call this the contemplative stage. You're thinking about making a change soon. 3. My mind is made up. You're determined you're going to make a change and you're planning to start soon. You believe you need to make a change. And so you're taking small steps to prepare. We call this the preparation stage. You're going to take action in the next 30 days. 4. I'm doing it. You've recently taken those first steps and made some changes. It's all still new to you, but you're gaining ground. We call this the action stage. It's where you're taking small steps in a new direction. 5. I did it. You succeeded at making a change, but you're guarding against going back to your old ways. You understand you're vulnerable to relapse. We call this the maintenance stage. This is where you've sustained change for at least six months. 6. Stick a fork in me. You're done. You're confident that the change you made will last. And the temptation to go back to your old ways doesn't pull you in anymore. We called this the termination stage. Where you have no desire to return to your old ways. The problem is sometimes we want to change on the one hand, but on the other hand, there are some benefits to staying put. That's called ambivalence. And it's important to work through that. So let's get it out in the open so you can deal with it. In order to do that. I think you should think about all of the positive reasons for staying the same. I mean, we all probably enjoy things that are not good for us. For example, if you love a bowl of ice cream after dinner, watching shows on TV, drinking a cocktail, being alone and staying up late. There are some benefits of staying the same because you obviously enjoy those things. So list them out. Let's put them out in the open. Maybe what you really need is a reason to change. Your core values affect your choices in life. Let's explore your why? Why do you want to change? Maybe it's because you've seen the parent grow old and not be able to get up out of a chair. And you don't want to be like that. Or maybe you looked in the mirror and said, who is that? I don't want to be that person. Or maybe you're going to the pharmacy and picking up a sack full of medications and they're expensive and they have side effects. And you're wondering if you made some changes, if maybe you could get off of some of that stuff. Or maybe you look outside and you see your kids or grandkids playing. And you wish you could participate. Or go on a hike with your family. Explore what matters most to you? And that will help you identify your pain point. And think about your, why. What gets you up every morning? I mean, we all need purpose in our lives and purpose often drives us. It may be meaningful relationships or a fulfilling job or a calling to serve others. You need to explore your strengths values, and maybe even write out a personal mission statement, then you can tap into your gifts and ...
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    23 分
  • The secret to staying on a diet

    The secret to staying on a diet
    2024/08/02

    The secret to staying on a diet. Here's how to fool proof your diet.

    Have you ever started a diet only to be derailed by the feeling that you're going to starve? Hunger will sideline the best diet plans and willpower usually isn't enough to overcome it. So, what is the secret? I'll give you a hint. It's not drinking more water. Stay tuned. So you can learn how to stick to a diet and not get hungry.

    Whatever diet you decide is right for you. Hunger is your worst enemy. If only you could eat until you feel full and stay feeling full. Wait. You can. I'll let you in on a little secret. The key is fiber. Every year 45 million Americans go on a diet, whether it's to lose weight or get healthy, most people are lucky to last six months. And if it's a strict diet, it's even less than that. There are a lot of good reasons to diet besides losing weight. Like managing high blood pressure, controlling diabetes, lowering cholesterol, and preventing dementia and cancer.

    Not only does fiber keep your belly feeling full.

    It keeps your bowels regular and promotes a healthy gut microbiome which can influence auto-immune and allergic responses as well as help maintain a healthy weight.

    Soluble means it's going to dissolve in liquid, either water or bodily fluids. And this type of fiber is found in foods like fruit, oats, and beans. It's made up of carbohydrates, but your body can't digest it. On the other hand, insoluble fiber does not dissolve in water and other bodily fluids. It's found in the cell walls of plants like wheat and other grains think bran. And your body can't digest it either.

    Instead it stays in the colon and does its job.

    since one of the biggest things that will derail your efforts to stick to a diet is hunger. I have some great news for you. If you're hungry, you should eat. That's right. Starving yourself. It's not necessary.

    RESOURCES (may contain affiliate links)

    The Power Foods Diet

    Equilibrium Medical Telehealth

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    Facts and Myths about Water, Weight Loss and Health

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    How Not to Die by Michael Gregor
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    27 分
  • Keep moving to maintain flexibility

    Keep moving to maintain flexibility
    2024/07/26

    Keep moving to maintain flexiblity as you age with Brian Murphy, Doctor of Physical Therapy and owner of Pinnacle Physical Therapy

    Physical therapists are capable of really helping patients avoid surgery, avoid the need for medication. We are going to discuss the need to invest in the body's ability to move and to be strong and to allow people to do the things they really enjoy.

    People are on devices and social media so much now that positions where your head is forward and rounding of your upper back. What's interesting about the human body is that there are alternating patterns of joints that are supposed to be very mobile. And joints that are supposed to be very stable. So when you think about your back, your neck is a mobile joint. It's supposed to be able to rotate. a lot. In those circumstances with those prolonged positions, unfortunately we we lose the mobility because we're only working in one plane of motion.

    We're working in the sagittal plane. Our head stays still. We don't ever work in the frontal plane and we don't ever work in the transverse plane we don't have to. That is a particular area that I see a lot of patients who are having neck pain complications with neck pain, headaches. And then also low back is another great example. The low back is a very stable joint. It's only meant to bend forward and extend, but the areas above it, the thoracic spine and your hips are both very mobile joints, or at least they should be. I have seen clinically numerous times patients will come in complaining of pain in their low back. But the problem is arising from the stiffness in their hips and in their thoracic spine, from base of your neck, kind of down to the lower back. If you lose mobility in those two areas, your low back has to do a lot more work. It's doing some things that it's not meant to do. So Instead of just treating where the pain is located, we've got to get those ball and socket joints moving again.

    Motion is lotion.

    We've got to keep mobility in our hips. We've got to keep rotation in our thoracic spine. got to get out of these rounded postures flexed postures and work on the opposite motions. A lot of times we have to work on extension. So some of this stuff isn't rocket science, but unfortunately patients just don't realize that. Once again, the human body is meant to have this beauty of variety of movement, and when we relegate ourselves to very stringent movements, we lose those capabilities that are inherent, that is going to be problematic.

    Learn more about Pinnacle Physical Therapy
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    27 分