We already know that what we eat affects everything from our weight to our ability to fight viruses, and our digestion. However, if you spend some time exercising during the day, but spend the rest of it in front of the television, chances are your digestion may slow down with you. Adding in short walks, playing with your kids, and stretching throughout your day can help keep things moving! Keep in mind, getting enough quality sleep can also help with digestion and help mitigate constipation.
If you are feeling constipated, bloated, or are experiencing other digestive issues, it is important to make changes to your eating plan gradually. Try keeping a list (or a mental list!) of the changes that help you feel better and what makes you feel worse. Spreading out your meals throughout the day and leaving about 3-4 hours between meals will allow for optimal digestion. A low fat diet is often better tolerated and you may feel better if you avoid fried/greasy foods and foods prepared with added fat.
BE MINDFUL OF SUGAR ALCOHOLS
Sugar alcohols are found in many sugar free products. Look out for certain alcohols like maltitol, xylitol, erythritol, and sorbitol which can increase bloating, gas, and diarrhea. Sweeteners like Sweet-N-Low, Splenda, Equal, Truvia, and most stevia products contain maltodextrin which can cause bloating in some people. Moderation is key.
Anywhere between 25-38 g of fiber daily for adequate digestion and promotion of bowel movements. Incorporate a variety of fruits, vegetables, whole grains, and legumes as a way to meet the requirements the body needs. Micronutrients (i.e. vitamin C) are as important as macronutrients (i.e. carbohydrates)! High fiber foods feed the healthy bacteria in your gut therefore reducing inflammation and chronic disease. Fiber also increases short chain fatty acids which has been shown to improve immune and intestine function.
PREBIOTICS AND PROBIOTICS
Keeping the gut healthy has many benefits, one of which is keeping the digestive system functioning as it should. The gut can be supported by prebiotic and probiotic foods and supplements. Incorporating prebiotic and probiotic food sources will help support gut function and improve overall health. Prebiotic foods include artichokes, bananas, beans, and oats. Probiotic foods are live bacteria found in fermented foods including sauerkraut, miso, tempeh, kimchi, and water kefir. If you have a diet high in animal products try reducing your portion size or swapping a red meat burger for a veggie burger every once in a while. Red meat, high fat dairy products, and fried foods have been linked to a reduction in the growth of healthy bacteria.
At the end of the day, listen to your body and remove your unique intolerances and inflammatory foods. We can truly live a healthier quality of life through physical activity and nutrition.
Written by Jenny Candela, LYMBR Stretch Therapist, ATC and studying to be a Registered Dietician.
Tomova A, Bukovsky I, Rembert E, et al. The effects of vegeterian and vegan diets on gut microbitia. Front Nutr. Published online April 17, 2019.
This is a new year like no other. Chances are you are looking a little harder at your New Year’s Resolutions for 2021. With the time you had for self-reflection in 2020, what have you decided are the big changes you are going to make beginning January?
While some resolutions may have nothing to do with fitness or wellness, chances are at least one does. As you may already know, fitness and wellness goals are typically the first to be abandoned shortly after they’ve begun. We are dedicated to helping you stay on track with your goals with three practices to ensure consistency and positive results.
Practice stretching daily, even if it’s for 5-10 minutes.
Your body is an amazing feat of bioengineering that has an amazing memory. Movement and posture habits become hard to break. As you do something repeatedly, like walking with outwardly turned feet or slouching when you sit, your body recognizes these habits as your accepted pattern of movement. Once this happens, it takes ten times as many repetitions to correct it and re-teach your nervous system. This is where stretching becomes so important. The idea that stretching is for rehabilitation is only partly true. While, yes, it is extremely important to maintain flexibility and mobility in your muscles and joints when rehabbing an injury, it is exponentially more important to recondition your body so that injury is far less likely to happen. This is done with heavy focus on form and repetition, as repeating the correct motion will increase the body’s ability to perform that skill subconsciously (“Repetition is the mother of all skills provided there is skill in the repetition”-Paul Chek). Balanced, subconscious movement is the goal. If your body and nervous system are in sync, then your chance of injury decreases tremendously as each muscle and joint is in line performing its correct action.
Try to incorporate strength training, if that’s not for you, just move your body!
The best way to ensure that your body’s flexibility and mobility is maintained is by using your muscles in their full range of motion through exercise and movement. This will bolster your body awareness and strengthen your joints and muscles in their correct range of motion. Flexibility and mobility are extremely important but so is stability and strength as it helps facilitate proper posture as well as your body’s proper subconscious response to stimulus. Taking a more holistic approach to reconditioning your body will be more beneficial for you in the long run as you will be more flexible and mobile with stronger joints and muscles to support that pliability. It’s important to remember that strength training is not for everyone, so do your best to get out there and move. Keep in mind that introducing weights into your exercise regiment, even one day a week, will dramatically improve joint, muscle and bone strength.
Find a professional to help create a plan of action.
Starting this process can be confusing and discouraging, especially for those who are just embarking on their fitness and recovery journey. Getting in front of quality personal trainers and therapists to help provide you with a plan of action is a great way to ensure you do the following:
Performing exercises correctly.
Treating imbalances with proper flexibility, mobility and strength training.
Avoiding unnecessary or harmful exercises or activities.
Fitness is hard enough without having to unravel the physiological properties of the human body. It’s important to remember that you are not alone , and you don’t have to do this by yourself. There are millions of people starting on day 1 just like you and even the strongest and most flexible person in your gym started right where you are now. The strong and flexible stay that way through practice, consistency and more likely than not, reaching out for help when they need it. This is why we got into this business in the first place: We want to help people get better. Making your resolutions a new lifestyle starts here, and we’re ready when you are.
Written by Conner Fritchley. Conner is a Stretch Therapist and LYMBR Academy Instructor.
In these times of uncertainty, we focus so heavily on what is happening around us that we sometimes forget to take a moment and focus on ourselves. With the added stress caused by the events of 2020, chances are many of us are experiencing added physical and mental stress that we should not overlook.
Contrary to popular belief, small acute bouts of stress are not only important but necessary for both growth and survival. Stress is caused by external forces that strain our bodies, effecting all 5 of our natural senses. Because of this stress, we can react to potentially dangerous circumstances and prevent serious injury.
How do we process stress?
Stress is processed by the Limbic System, the part of our brain that controls our Sympathetic Nervous System (fight or flight) and our Parasympathetic Nervous System (rest and digest). In situations perceived to be dangerous, our fight or flight response kicks in and causes a physiological change in our bodies to anticipate the danger. Examples of this are increased heart rate, increased perspiration, and blood being removed from “non-essential functions” to fuel the muscles for action. This Sympathetic reaction is what allows us to react as best as possible during dangerous situations, or in more relatable sense, helps us function better during exercise. Once the external factors causing our body to react this way are removed, we are finally able to relax and enter a “rest and digest” mode where the body can bring all the excess blood from the muscles back to our organs for various functions such as digestion.
Stress begins to become an issue when the balance of “fight or flight” and “rest and digest” weighs heavily in one direction over the other. When we stay in a prolonged state of stress, our mind and body begin to fatigue. Depending on the stress stimulant (fear, frustration, poor body image, etc.) these normally short-lived feelings become more embodied into our lives and we slowly become what we feel and think. Anxiety, depression, digestion difficulties and hypertension are just some of the various side effects caused by chronic stress. These negative side effects begin to spiral out of control if they are not properly checked and can significantly degrade out quality of life.
Knowing that this excess of stress is unhealthy and, in some cases unavoidable, it’s important to fight back against stress and restore balance in our body and mind.
Here are 6 techniques you can use to bring yourself out of “fight or flight” and back to “rest and digest”:
Focus on Breathing: We are ALWAYS breathing, so why would focusing on it help us relax? When we are in a stressed state, our breathing becomes shallow and ineffective, leading to an even further cascade of sympathetic reactions to occur. By taking a moment to reflect inward and take deep intentional breaths, you are allowing for more oxygen to fuel your body. On top of that, you also allow yourself a moment to block out unwanted external stimulus and hyper focus on something your body craves. Give yourself a moment to take 10 deep breaths (10 second inhale: 10 second exhale) and see how you feel!
Exercise: Wait a minute, I thought exercise was stress on the body, wouldn’t that cause even more stress to be caked onto our body? The answer is yes, but sometimes you can use this additional stress to your advantage. Through exercise, you are making it a point to bring this stress onto yourself for the intention of bettering yourself, you are taking control of the stress and channeling it into something that you know will benefit you as opposed to laying there in a constant state of worry. The physiological benefits that come into play post-exercise start to kick in and will naturally aid you towards that “rest and digest” response.
Stretching:We all saw this one coming! Like exercise, stretching allows for the body to be put through planned out intentional stress that is aimed at releasing tension in our bodies. By releasing this tension, we allow for fresh blood, oxygen and nutrients to saturate our muscles and remove all the unwanted waste festering in our bodies. Stretching acts like a tune-up for the body which is important for long term functionality.
Eat well and drink water:When it all comes down to it, we are all essentially giant bags of salt water, it is crucial to constantly replenish our water to maintain strong physiological function, keep blood flowing and improve our overall vitality. Throwing nutritious and delicious food into the mix will not only get you through the day but give you the energy needed to dominate the day.
Keep an Affirmation Journal:This is a great practice not only to relieve yourself of stress, but to reinforce your volitions and strengthen your mental fortitude. Write down things that you want to be or be perceived as (even if you don’t currently believe it). Write down things you want to accomplish and strive for. Keep these ideas of greatness and success at the top of your mind and, over time, they will become a shield protecting you from all the negativity that seeks to bring you down.
Give someone a hug: By human nature, we need human contact to help us relax. During these trying times, there have been plenty of people who have been socially isolated for months. Human contact helps release a hormone known as oxytocin, which among other reactions in the body, helps people feel comforted and relaxed. If possible and safe, be sure to give a hug to a friend to let them know they are appreciated.
These are just a few coping mechanics that can help you navigate through the craziness that is all around us. As we get closer to the holiday season, keep these tips in mind and be sure to stay diligent in your pursuit for mind body mastery.
Written by Rick Charron. Rick is a Stretch Therapist and Head of the LYMBR Training Academy.
You may feel that life did not bless you with the best knees. Whether you feel discomfort during a run, playing golf, or just moving about day to day – there is chance that a muscle a little higher up is the culprit.
The Gluteus Maximus and commonly known as your glute, is the biggest muscle in our body. This muscle helps to cushion us when we fall, externally rotate our legs, and propel us as we walk. This muscle can also be the cause of your knee pain. The Gluteus Maximus (one of three glute muscles) attaches to the top of your hip bone, right on the side. The muscle doesn’t stop there, it becomes a tendon and continues down to the outside of the knee. If this muscle does not have adequate flexibility, it affects the entire chain down the leg to your knee. So if you favor one leg, jut your hip out when you stand, or habitually crosses your legs, you could develop a knee issue. We also see problems with athletes such as runners and with people that spend long hours sitting at their desks.
Working on the Glute Max and surrounding muscles releases muscular tension that can be influencing the hips and knees. Releasing this tension can give you the best chance to run a little farther or move more comfortably through your day.
It’s the height of summer and we’re running more miles, playing more sets, and getting in as many rounds of golf as we can. Are you preparing your body for the demands you’re placing on your muscles and joints?
Every activity involves demands on your lower leg. Below the knee, we have multiple muscles that allow us to push off, jump, change direction and make explosive movements. The calf muscles below the knee include the gastrocnemius, which is the large, two headed muscle that’s primary function is running, jumping and pushing off, while it also helps flex the knee joint, hence its size. The gastrocnemius is a type I muscle fiber, meaning it is responsible for explosive movements. The other muscle that comprises the calf is the soleus. It aids the gastrocnemius yet is utilized more in walking and less explosive movements as it is comprised of type II muscle fibers. Since it is a smaller muscle, it only acts at the ankle joint. The gastrocnemius and soleus muscles come together towards the ankle joint and create a band known as the Achilles tendon. It is crucial to understand that these muscles are very susceptible to injury if exposed to sudden movements and contractions.
Since the lower leg is such a sensitive area, injuries due to quick and explosive movements can take a long time to recover from, depending on the severity. We have all heard of the dreaded Achilles tendon tear, one of the most painful and hardest injuries to fully recover from, however a calf strain or tear can also be very painful. When an injury like this occurs, people describe the feeling of a pop or even the sensation of being kicked or shot in the leg.
One of the ways to help prevent this from happening is a to make time for a thorough warm up and cool down. The stretches laid out below show how to stretch each part of the calf with these gastrocnemius and soleus stretches, which will help protect the muscles and surrounding tendons. It will also greatly reduce the risk of ankle injuries. Note: when performing these stretches, each time do one set with the foot pointing straight forward, one with the foot turned in while keeping the knee tracking forward and one with the foot turned out and keeping the knee tracking forward. This will also stretch the medial and lateral aspects of the muscle.
Distal gastrocnemius – With the band double wrapped around the top of your foot, start with your toes relaxed. Lie flat on the ground with your head supported by a pillow and your non-stretching leg bent next to you. From here, aim your toes towards your shin and use your arms to pull the band for an additional stretch. Gently keep moving through the stretch for 2-3 seconds and relax. Do 3-5 reps on one side and repeat on the other side. Perform 1-3 sets on each side. If you are doing the stretch before your activity, use a slightly quicker tempo and if you are stretching after, use a longer tempo. Tip: lying flat is imperative to the specificity of the stretch. If you are sitting upright, it will not target the correct area of the muscle.
Proximal gastrocnemius – With the relaxed leg out straight, double wrap the band around your stretching foot, getting as close to your toes as possible without the band slipping. Lie flat on the ground with your head supported by a pillow and your non-stretching leg bent. With your leg out straight, point your toes towards your shin and pull the band to get an additional stretch. Gently keep moving through the stretch for 2-3 seconds and relax. Do 3-5 reps on one side and repeat on the other side. Perform 1-3 sets on each side. The more flexible you are, the higher your leg can remain straight. Do not concern yourself with how high your leg is, focus on keeping it straight. If you are doing the stretch before your activity, use a slightly quicker tempo and if you are stretching after, use a longer tempo.
Soleus – sitting on a chair with one foot up and one foot relaxed, take both hands and grab around the middle of your foot. Point you toes straight up and use your hands to help pull upward. Have your leg bent to a comfortable angle, not all the way and keep your heel on the chair. Gently keep moving through the stretch for 2-3 seconds and relax. Do 3-5 reps on one side and repeat on the other side. Perform 1-3 sets on each side. Again, If you are doing the stretch before your activity, use a slightly quicker tempo and if you are stretching after, use a longer tempo.
The next time you plan your run, match or round, be sure to add time before and after to stretch so your body can see you through and perform at the level you expect.
Written by Koby Jansen, Stretch Therapist at LYMBR Darien. Koby is a former D1 college tennis player at The University of Texas Rio Grande Valley. Former #1 in the state of Queensland and #7 in Australia for his age group.