Posts Tagged ‘inflammation’

A Few Health Tips During Corona Lockdown

This is a tough situation, but that does not mean we have to hit rock bottom in our health. Here are a few good tips for maintaining health during this period.

 

DECREASE CORTISOL LEVELS

High cortisol can wreck havoc on us physically and mentally, here are a few tips on balancing your levels:

DITCH THE ALARM CLOCK

Alarms immediately wake us up into a fight or flight state. This is the opposite of what we should strive for (waking up peacefully…) During a period like this, if waking up early for school or work are not a concern, this is a great opportunity to get on your natural clock. Aiming to fall asleep and wake up around the same times daily will generally allow your body to get in rhythm, and should decrease high cortisol.

BREATH.

Pay attention to your breathing (or lack thereof) especially during times of stress. When I am extra stressed, I will find myself almost naturally holding my breath and then taking short shallow breaths until I realize what is going on and I change my focus to full inhales and deep exhales. It’s amazing how I begin to feel better after 10-15 deep breaths. (TRY IT)!

Look for APPS like Headspace, follow a YOGA video on Youtube, or close your eyes and listen to your favorite songs while you focus on 6-10 second inhale and 6-10 second exhales. Meditation and stretching are both great ways to breath and maintain healthy cortisol levels!

P.S. – One of the reasons aerobic exercise is great is because IT FORCES YOU TO BREATH!

FASTING

Time restricted eating habits can improve immune function, improve blood glucose and insulin levels, cholesterol & triglyceride numbers, decrease inflammation, and balance hormones (to name a few). If you have concerns, talk to your physician about whether or not time restricted eating or intermittent fasting is a good option for you.

The most common time restricted eating practice is eating your full days worth of food in an 8 hour time frame. Calorie restriction is NOT the goal of fasting. The break you give your body from constantly eating on a regular basis (habitual) will pay off.

MODERATE EXERCISE

Exercise in the right dosage is one of the best ways to improve health and boost immune function. There is no debate here.

Chronic cardio -or- extreme amounts of exercise can compromise our immune health. So during a time like this, balance is key (150-300 minutes per week). If you are locked up in the house, over exertion should not be an issue, move as much as you can- to overdue it, you typically have to be going to the extreme day in and day out.

ZERO exercise | sedentary lifestyle in today’s world  is one of the best ways to guarantee health issues arise at some point. Not always, but the odds are against you. Get outside and sweat.

EAT THE RAINBOW

Aim to eat a wide variety of vegetables, fruits, and foods that are not in a package. This is a good time to experiment with new recipes in the kitchen!

SLEEP

Aim for 7 – 9 hours of sleep every day.  This is an excellent opportunity for many folks to create healthy sleep patterns and get our your proper biological clock.

Inadequate sleep is linked to shorter lifespan, hormone imbalances, chronic inflammation, and just about every stress related disease you can imagine… if there is one most important lifestyle factor to focus on, sleep might be at the top.

NOTE: If you get 7+ hours of sleep regularly, but still feel exhausted then you might not be getting quality sleep.

Some things that can disrupt proper sleep patterns may include : more than 2 alcoholic beverages before bed, caffeine consumption after 1:00 PM (even if you think you can drink it and go straight to bed, try tracking your sleep patterns),  THC, too much exercise (it takes A LOT ) , not enough exercise, not consuming enough nutrients, WIFI in or near the bedroom, blue lights in the bedroom,  dehydration, stress, and… well maybe children. Some things are out of our control , most most are not.

GET OUTSIDE

Sunlight, fresh air, dirt, and the sight of earthly objects (like trees, grass, clouds, etc…) all have positive effects on our health. The last thing you want to do is lock yourself inside. You also do not have to go out in public if you are worried, your backyard is just fine 🙂   15-20 minutes of sun hitting as much skin as possible may do the trick.

If you are not getting regular sun exposure, adding in 2,000-3,000 IUs of vitamin D3 with 100-200mcg vitamin K could be a great option.

 

In good health,

Kyle Flowers

 

CrossFit causes Rhabdo

Rhabdo is no new thing in the CrossFit, functional fitness, high intensity, military, or fitness world… Recently, a popular fitness pro who has a large following got rhabdo from a CrossFit workout that included near 100 GHD sit ups. This sparked a large social media outroar about the dangers of crossfit (like we haven’t heard them all before) and led me to sharing what I’ve noticed in training plus the link to rhabdo.

CLAIMING THAT CROSSFIT CAUSES RHABDO IS LIKE THE CLAIM THAT THE SUN CAUSES SKIN CANCER.

Sure, the sun can contribute to cancer but why do some get cancer from the sun and some do not?…. metabolic system, immune system, inflammation, and cellular weakness are a few… sure, cancer is not rhabdo but the ROOT of most of these serious health issues remains to be the same.

Like most other health issues people look at the immediate cause and fail to consider the ROOT of the issue contributing to the kidneys and liver struggling during the recovery process (healing from a workout).

MY “UNEXPERT belief” (since I’m not a doctor) is THE ROOT CAUSE IS SYSTEMIC INFLAMMATION. From what I’ve seen in over 10 rhabdo cases (in real life) is that OVERTRAINING IS NOT THE MAIN ISSUE. I’ve seen people get rhabdo without taking long periods of rest, I’ve seen “fit” people not overtrain or overreach and they still get rhabdo. The rhabdo had little to do with the exercises themselves.

In high intensity training the goal is to produce as much power as possible….

Most “athletes” I’ve seen consume WAY TOO MUCH PROTEIN. This can be verified with a simple blood panel (look nitrogen balance). These high levels of URIC ACID are toxic to the body (hint hint: the kidneys)… stacked on top of this when the immune system is compromised (someone goes too hard in a workout), people working out sleep deprived or stressed, partying in the weekend, or those with AUTO IMMUNE CONDITIONS (to name a few ways)… the stress on the kidneys due to nutritional errors because fake news on nutrition, high levels of “inflammation”, an unfavorable immune response + D.O.M.S. due to some training = hello hospital.

All the modifications in the world are great and needed for new athletes. HOWEVER, when you see people end up in the hospital for a week after a workout done in a group where everyone is the same is similar fitness level it makes sense to take a few steps back and link COMMON DENOMINATORS that the people have who got rhabdo.

The common link from what I’ve seen is inflammation and a negative immune response.

True fitness incorporates health as a whole. Many of these severe incidents can be prevented by having blood panels done and ensuring you are treating your total health like you would a well balanced training program.

Just because someone LOOKS healthy or PERFORMsS at an ELITE level does not mean their body is near OPTIMAL HEALTH.