Fitness

Out is “in” and In is “Out”

November 12, 2020 by Pathways in Fitness, Health, Immunity | Comments Off on Out is “in” and In is “Out”

By Dr. Jay Rosen

My wife loves being outdoors — the blue sky, warm sun and fresh air – sometimes I think she would have us live in a tent in the middle of the forest if she could!  As it turns out, she’s on to something. Spending time outdoors has been shown to have tremendous health benefits and a positive impact on our overall wellbeing.

Statistics show the average American spends 90% of time indoors. That’s a problem because our bodies are built to move constantly and breathe fresh air. Although the modern style architectures we enjoy today have changed the way we live, they have not changed the way our bodies work. Our ancestors were nature dwellers, hunters, and gatherers who went inside shelters only for sleep and self-defense. The entire human body is dependent on fresh air, adequate sunlight, changing seasons, and all the vitamins that are absorbed through those natural gifts.

Research suggests just 120 minutes of sun exposure per week is associated with good health and wellbeing. Inhaling clean, fresh air provides better oxygenation to your tissues and decreases the toxic load on your liver and other organs, while also increasing Vitamin D and serotonin levels. In fact, some studies have shown, those who spend a large amount of time indoors, may be at a higher risk for dementia and Alzheimer’s.

The great outdoors is calling! Here are six simple steps you can take to get outside and improve your health:

Here Comes the Sun
Spend at least one hour in the sun daily — preferably between the hours of 10 a.m. to 3 p.m. – and ensure your arms and legs are exposed. Sitting in the sun for roughly 10 minutes without sunscreen allows your body to produce about 10,000 units of Vitamin D, which is critical for a well-functioning immune system. If you work during the day, try to spend your lunch hour outside, take small breaks outdoors or make time to exercise outside.

Breathe Deeply
Research shows breathing deeply 3 to 4 times a day, preferably outside, immediately improves body system function, lowers stress, lowers blood pressure, and improves cardiac and immune system function. It may even help reduce some symptoms associated with Post Traumatic Stress Disorder. When breathing, inhale slowly and deeply for 4 to 5 seconds. Then exhale slowly and deeply for 6 to 8 seconds. You can practice this all day long – any time you are outside – for 3 to 4 minutes at a time.

Supplement Correctly
Most North Americans are deficient in Vitamin D and other essential minerals. Getting tested to see what your body is lacking and taking the right supplemental nutrition on a regular basis will ensure physical health, good sleep, and high energy levels.

Eat Clean
Consume more organic foods and supplements. Transition slowly and avoid foods that have a history of being higher in pesticides and other environmental pollution.

Go Barefoot
Feel the grass beneath your feet, hike without shoes, go for a walk on the beach!  “Grounding,” also called “earthing,” has been shown to improve both our nervous system and our posture! Take care of that spine, nervous system and immune system by walking barefoot on the grass or dirt for 10 minutes a day.

Get Checked
Just because the body feels fine, does not mean it is fine.  Routine checkups with preventive practitioners, such as chiropractors and naturopaths, are crucial for an optimally functioning body and can help prevent physical and mental weaknesses.

 

Back Pain

July 28, 2020 by Pathways in All Articles and Recipes, Degenerative Disease, Fitness, Golf, Health, Musculoskeletal System, Patients Area, Posture | Comments Off on Back Pain

Got back pain? Pay attention to this muscle

By: Dr. Alyssa Musgrove

 

If you, or someone you know, is always searching for back pain relief, it may be time to examine the psoas muscle. I work on the psoas (pronounced SO-as) muscle every day with my patients. Many people have not heard of this muscle, yet it is a major player when it comes to back pain, especially when there is difficulty straightening up from a seated position.

 

The psoas is a rope-like muscle that attaches to all the low back bones (lumbar vertebra), runs down across the groin and attaches to the inside of the hip. The psoas is joined at the hip, literally, by the iliacus, which travels from hip to thigh. Together, the psoas and iliacus make up the iliopsoas – the body’s most powerful hip flexor. The psoas helps promote good posture and stabilizes your abdomen and pelvis as it works together with your abs, obliques and lower back muscles. Every time you stand, walk, or run, or play golf, you’re engaging the psoas.

 

When the psoas is weak or tight, it can cause symptoms such as pain across the lower back, groin pain, hip pain, pain in the buttocks, difficulty walking up stairs or hills, tight hamstrings, knee pain and even foot pain.

 

John Stiner, a massage therapist based in Durham, N.C., whose credentials include a 2008 stint with the Nike Oregon Project, has noticed an epidemic of psoas tightness among his running clients. The number one culprit, he says, is your chair. Sitting for long periods puts the psoas in a perpetually shortened state. The muscle has memory and will maintain this shortened state, even when you get up from your chair. “Our bodies simply aren’t designed to sit all day,” says Stiner.

 

Another cause of imbalanced psoas muscles are abdominal crunches. Performing too many sit-ups causes the psoas muscle to shorten, which can lead to an increased arch in the lower back and a head-forward posture. While this posture is normally seen in the elderly population, nowadays, we are seeing this type of posture in younger people.  Rather than just focusing on abdominal exercises, it is better to have a more balanced program that works the core muscles in the back, as well as the front of the body. Sleeping in the fetal position also causes prolonged periods of stress on your psoas muscle.

 

You can perform a simple test to determine if you have a tight psoas. Lie on your back with both legs straight. Pull one knee towards your chest. If the other leg lifts off the floor, then your psoas is too tight. Now try the other side.

 

Regular gentle stretching is the best antidote for a tight psoas. Keep in mind that it will take time to release the psoas. The muscle has to be retrained, and you have to be consistent with the stretching. Be careful not to overstretch, which can cause the muscle to contract and shorten. Start your stretch slowly and ease into it without straining. You want to feel a lengthening sensation of the muscle.

 

Here are two simple psoas stretches you can try at home:

 

KNEELING LUNGE

Kneel on one knee, with the front leg forward at a 90-degree angle. With your pelvis tucked, lunge forward, easing into the stretch without straining. If your psoas is tight, your natural tendency may be to arch your lower back; make it a point to keep the back straight. Raise your arms overhead for an added abdomen stretch. To dynamically stretch the psoas, complete 20 reps on each side, holding the lunge for 2 to 3 seconds.

 

WARRIOR YOGA POSE

Step one foot 3 to 4 feet in front of you. Lunge forward until your front knee is at a right angle. (Readjust your foot position if necessary.) Turn your back foot out about 45 degrees. Keeping your back foot firmly planted, and your head, shoulders, hips and knees facing forward, raise your arms overhead. Relax your shoulders; don’t let them inch up. Lift your rib cage away from your pelvis to really stretch the psoas. As in all yoga poses, breathe deeply and easily. Don’t strain. Hold for 30 to 60 seconds.

 

Other tips to keep your psoas in top shape include:

 

1.    Sitting less — Try to get up every 45 minutes, at least. If you are traveling long distances, stop every 3 hours and stretch or walk for 5-10 minutes.

2.    Reach for support — Add support to your car seat by using a rolled up towel or small pillow behind your lower lumbar spine.

3.    Professional massage — Massage can help relieve a tight psoas, although this type of massage is not always comfortable.

 

By consistently working to relax the psoas and gradually restore its length, you will help reduce lower back pain, hip pain, groin pain, buttock pain and tight hamstrings, as well as prevent future injury.

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

Simple Steps to Improve Balance and Prevent Falls

April 15, 2019 by Pathways in Aging, All Articles and Recipes, Fitness, Health, Posture | Comments Off on Simple Steps to Improve Balance and Prevent Falls

By: Dr. Alyssa Musgrove – Pathways to Healing

Here are a few sobering statistics: One in three adults over the age of 65 has a serious fall each year. About 20 percent of women who fracture a hip become permanently disabled and another 20 percent die within a year.

While the elderly population is more prone to falls that can lead to serious complications, balance is important for all ages. Balance training can benefit everyone – whether you are older and want to improve basic day-to-day function or an athlete wanting to enhance performance and prevent injuries. With balance, it’s always best to be proactive. If we work on enhancing our balance and stability now, we can help prevent serious falls and injuries later.

The key to maintaining our balance is staying active. By staying active and continuing to challenge our balance, we can improve our overall stability. While improving balance will certainly help protect you from falls, it also can help improve overall mobility and fitness, while also allowing you to maintain independence and complete daily activities with ease.

Below are six strategies you can begin incorporating into your daily routine to help strengthen the muscles that keep you steady on your feet.*

1. Incorporate simple exercises. The following exercises help strengthen the core and lower-body muscles, which are critical for stability.

* Exercise 1: This move helps improve one-legged balance. With feet together, pick up one foot with the knee facing forward or to the side. (Be sure to keep a stable chair or wall within arm’s reach for safety.) Hold the position with eyes open, then closed. Switch feet and repeat for four reps on each foot. You can also try to do this while you are washing the dishes. Once you can hold the pose for 30 seconds on each side, stand on a less stable surface, such as a couch cushion. To increase the challenge even more, do it with your eyes closed.

* Exercise 2: The same sobriety field test cops give drunk drivers also improves balance. Take 20 steps forward, heel to toe. Then walk backward, with toe to heel, in a straight line.

2. Strengthen those knees. Knee strengthening exercises, like leg presses and lateral movements with the arms, can help build strength. As knee strength builds, it helps improve proprioception awareness with the mind and body, and also allows you to continue a movement or action in place far longer with proper form.

3. Consider Tai Chi or Yoga. Studies show Tai Chi participants were less likely to fall than those who took part in basic stretching programs or made lifestyle changes. Yoga works, too: According to Temple University research, women 65 and older who took twice-weekly yoga classes for 9 weeks increased ankle flexibility and showed more confidence in walking. That last part is important, says lead researcher Jinsup Song, PhD, “because when people are fearful of losing balance, they tend to do less to challenge themselves.”

4. Work your core. This table top exercise increases core strength, which is directly linked to your balance. Using a mat to protect your knees, get on all fours on the floor in table top position. Make sure the back is flat and the neck is aligned with the spine. While looking at the floor, raise and extend your right arm and your left leg at the same time. Keep a tight core. Hold for 3–5 seconds and repeat on the other side. Perform 10 reps on each side.

5. Focus on the legs. Sturdy legs can help prevent a stumble from turning into a fall. To build quads, start with a simple squat: With feet hip-width apart, bend knees and hips and slowly lower yourself as if sitting in a chair behind you. Keep arms straight out, abs tight, back straight, and knees above shoelaces. Stop when thighs are parallel to the floor or as close as you can get, then contract the gluteal muscles in your buttocks as you stand back up. Aim for three sets of 10, with a  one minute break after each set.

6. Sleep more than seven hours a night. A study at the California Pacific Medical Center showed how sleep deprivation reaction time is directly related to falls. Researchers tracked nearly 3,000 older women and found that those who typically slept between five and seven hours each night were 40 percent more likely to fall than those who slept longer.

By incorporating these techniques, you should notice improvements in your balance, coordination, posture, core strength and agility. Most importantly, you’ll help prevent future falls and be able to maintain your independence for years to come.

*It is always important to seek expert training and support when possible. Work with a physical therapist or licensed trainer to ensure you are selecting the right exercises to help you reach your goals safely and effectively. If you have severe balance problems or an orthopedic condition, get your doctor’s clearance before doing balance exercises.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

Tips For Golfers

March 25, 2019 by Pathways in Fitness, Golf, Health, Musculoskeletal System, Patients Area | Comments Off on Tips For Golfers

By: Alyssa Musgrove – Pathways To Healing

Photo credit: Visit Lake Oconee

Golf is a challenging and often frustrating sport. Many golfers feel the mental component of the game is their greatest challenge, and undervalue the biomechanics and conditioning required to play the game well and play the game longer. This is a mistake that can lead to poor play and injury.

An extreme amount of compressive force – up to 10 times a person’s body weight – is exerted on the spine during the golf swing. Every joint involved in the swing is taken through its maximum range of motion. Many golfers contort their bodies into oddly twisted postures, generating a great deal of torque. Couple this motion with a bent-over stance, repeat 120 times over three or four hours, add the fatigue that comes with several miles of walking or hot summer weather, and you’ve got a recipe for lower back trouble.

“Most golfers go until they get hurt, then look for help,” says Dr. David Stude, member of the American Chiropractic Association (ACA) Sports Council and founding fellow of the National Golf Fitness Society. “Back pain is a warning sign there is an underlying problem responsible for a symptom that will likely get worse. Doctors of chiropractic look for the cause of the symptom and help reduce the likelihood of future injury.”

There’s a reason Tiger Woods, Phil Mickelson, Jack Nicklaus and Arnold Palmer have all relied on chiropractic care throughout their careers. Tiger Woods has said, “…lifting weights and seeing a chiropractor on a regular basis has made me a better golfer. I’ve been going to chiropractors for as long as I can remember. It is as important to my training as practicing my swing is.”

Aside from regular chiropractic adjustments, Dr. Stude and the ACA suggest these simple measures to help you avoid back pain or injury, and improve your overall game:

  • Purchase equipment that fits. Don’t adapt your swing to the wrong clubs. Someone six feet tall playing with irons designed for someone five inches shorter is begging for back trouble.
  • For women: If you have “inherited” your significant other’s golf clubs, beware. Not only are the clubs likely too long, the shaft is often not flexible enough for a woman’s grip. Women play better with clubs composed of lighter, more flexible material, such as graphite.
  • For men: While men are traditionally stronger than women, they usually aren’t as flexible. Men should spend extra time stretching before and after play to increase trunk flexibility. Improved flexibility helps men maintain a more even and consistent swing plane, which leads to more consistent performance.
  • For senior golfers: If you show signs of arthritis in the hands, consider a larger, more specialized grip for added safety and performance.
  • Take lessons. Learning proper swing technique is critical. At the end of the swing, you want to be standing up straight; the back should not be twisted.
  • Wear orthotics. These shoe inserts support the arch, absorb shock, and increase coordination. Studies show custom-made, flexible orthotics can improve the entire body’s balance, stability and coordination. This translates into a smoother swing and reduced fatigue.

  • Photo Credit: Foot Levelers

    Warm up before each round. Stretching before and after 18 holes is the best way to reduce post-game stiffness and soreness. Take a brisk walk to get blood flowing to the muscles; then do a set of stretches. To set up a quality stretching and/or exercise routine, see a chiropractor or golf pro who can evaluate your areas of tension and flexibility.

  • Pull, don’t carry, your golf bag. Carrying a heavy bag for 18 holes can cause the spine to be compressed, leading to disc problems and nerve irritation. If you prefer to ride in a cart, alternate riding and walking every other hole. Bouncing in a cart can be hard on the spine.
  • Keep your entire body involved. Every third hole, take a few practice swings backwards and with the opposite hand to balance out the stress put on the back and rest of the body. Imagine going to the gym and working only one side of your body everyday for years, neglecting the opposite side. Golf tends to create this same type of imbalance in your spinal column, setting the stage for injury.
  • Drink lots of water, especially in the heat. Dehydration causes early fatigue. When fatigued, we compensate by adjusting our swing, which increases the risk of injury. Smoking or drinking alcoholic beverages while golfing also causes dehydration.

If you golf consistently, you will no doubt feel the stress of the game. But by following a few simple prevention tips, it is possible to play pain-free. Chiropractic care is an effective solution for golfers who seek to rid themselves of pain and have a successful and enjoyable golf game!

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

Why Is Shoulder Pain So Common?

March 15, 2019 by Pathways in All Articles and Recipes, Fitness, Golf, Health, Musculoskeletal System | Comments Off on Why Is Shoulder Pain So Common?

By: Dr. Alyssa Musgrove – Pathways to Healing

The shoulder is the most complex joint in the human body. Studies show nearly 90 percent of the population will tear or damage their rotator cuff, labrum and/or shoulder capsule at some point in their lives. Most of us are unaware of how important the shoulder is until we injure it. Shoulder pain of any sort can make daily activities like combing your hair, brushing your teeth, sleeping and getting dressed complicated and painful.

The reason for the high prevalence of shoulder injury is due to the anatomy and structure of the shoulder. The human shoulder is made up of a complicated system of bones, joints, connective tissue and muscles. The shoulder’s ball and socket joint allow for excellent mobility, but unfortunately a joint cannot be both highly stable and highly mobile. In the case of the shoulder, mobility comes at the expense of stability.

There are many ways we can injure the shoulder, such as falling, throwing, lifting, painting, cleaning, swinging a tennis racket or golf club. Problems can also occur from natural wear and tear over time. One of the biggest challenges in managing shoulder pain is finding the origin. Shoulder pain can be musculoskeletal in nature, it can be referred pain from a visceral organ, it can result from overuse (as in the cases of bursitis or tendonitis), there can be tears in the connective tissue, bone spurs or muscle imbalance.

What’s more, the shoulder is slow to recover from injury. Some research shows only about half of all new shoulder pain episodes achieve complete recovery within six months. Factor in aging, chronic health conditions that slow healing (like diabetes), and hobbies or jobs that are repetitive in nature and increase the risk of re-injury, and it is easy to see why many don’t make a full recovery from shoulder pain.

Chiropractors, physical therapists, acupuncturists and orthopedists are just a few specialists who can help ease shoulder pain. The use of manipulation, mobilization, magnetic field therapy, TENS unit and modalities like cold lasers can help tremendously, but some shoulder injuries do require surgery. If your shoulder pain has not resolved on its own by resting 1 to 2 weeks, you should check with your doctor. However, that does NOT mean you should wait two weeks before seeing someone about your shoulder. Some people ignore nagging pain for weeks or even months, but the sooner you see a doctor the quicker you can begin treatment and resolve the issue before surgery becomes the only option.

When it comes to keeping our shoulders healthy, an ounce of prevention is truly worth a pound of cure.  Here are a few ways to protect your shoulders on a daily basis:

  1. When working with your arms overhead, take small breaks to let the shoulder recover.
  2. Do not reach in the back seat and lift a heavy purse, bag or briefcase at an awkward angle in order to get it to the front seat.
  3. If you are facing a challenging task, request a helping hand. Do not feel insecure about asking for help.  It is better to be safe than sorry!
  4. Follow an exercise program that maintains strength in your shoulders and contains opposition exercises to keep the shoulder muscles balanced. For example, if you are going to do push-ups, make sure you also do pull-ups. In this way, both sides of the body are strengthened for optimal balance and pain-free function.

The following stretches can be done at home to help further balance the shoulder joint and prevent simple injuries:

90, 90 shoulder stretch
Stand in your doorway, holding your arms up so your elbow is at a 90-degree angle and your arm forms a 90-degree angle to your body at the shoulder. Place each hand on the side of the door frame making sure your wrist and elbow also make contact with the door frame. Place both feet in the doorway and lean forward as you brace yourself against the door frame. Make sure your neck is aligned with your spine. Do not drop your chin — keep it parallel to the floor. Hold the stretch for 20-30 seconds and repeat 2-3 times.

Pendulum exercise
Bend at your waist with one hand hanging down and your other arm supporting your upper body on a table or chair. Relax your hanging arm completely and swing it gently and slowly in a figure 8 direction in both clockwise and counterclockwise. You can grasp a light weight, such as a soup can, while smoothly swinging the arm. Circle 10-15 times each direction, do 1-2 sets per day.

Finger wall walks
Face a wall. Using one arm at a time, slowly walk your fingers up the wall, moving your arm upward as far as you can reach comfortably. Then walk your fingers gradually back down the wall (STOP if there is any point of pain). Repeat 10-20 times.

Cross-body reach
Lift one arm at the elbow and bring it up and across your body and hold a stretch for 20-30 seconds. Each day try working on reaching further across your body in order to increase mobility.

Towel stretch
Take a small towel that is about 3 feet long and hold each side with your hand. Bring the towel behind your back and grab the opposite end with the other hand. Pull the top arm upward while also pulling the other lower arm downward to stretch your shoulders. You can also hold the towel on both ends while pulling with both arms to keep the towel tight and raise your arms in front of you and above your head, keeping elbows straight at all times.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

SAD_Tips For Surviving Winter

February 3, 2019 by Pathways in All Articles and Recipes, Fitness, Health, Nutrition, Stress management | Comments Off on SAD_Tips For Surviving Winter

By Dr. Alyssa Musgrove

Being from the Great White North, a.k.a. Alaska, I have encountered numerous people affected by the “winter blues.” As we head into the height of the winter season, cooler weather combines with shorter periods of daylight and sunshine. Some people welcome this seasonal change, but others may experience something more serious — a type of depression called Seasonal Affective Disorder (SAD). SAD is a form of clinical depression that comes and goes based on a specific seasonal pattern, hitting around the same time each year. Studies show about half a million Americans are affected by SAD.

SAD symptoms vary from person to person. Symptoms can start out mild and become more severe in peak winter months. People suffering from SAD may experience a loss of interest in activities or decrease in motivation to socialize with friends and family.  Other common symptoms include trouble sleeping, decrease in energy, weight gain, irritability, and appetite changes — especially cravings for foods high in sugar and carbohydrates.

Unsurprisingly, location makes a difference in the occurrence of this condition since sunlight and temperature play a major role. SAD is more common among people who live far north or south of the equator due to abbreviated daylight hours. For example, in my hometown in Fairbanks, Alaska on December 21 (the shortest day of the year) there is about 3 to 4 hours of daylight and temperatures are often below zero. You can imagine the effect this has on the brain and body! In Georgia, the shortest day of the year still has 9 to 10 hours of daylight and is not as cold.

It can be challenging to differentiate if a person is suffering from “traditional” depression or seasonal depression, but the main difference is the duration.  With SAD, feelings will begin in September, be the worst in peak winter months, and ease up once spring rolls around in March or April. Health professionals typically wait to see if symptoms persist over two or three consecutive winter seasons before making an official diagnosis, however, no one should have to wait that long to start feeling better! There are several natural remedies that can provide relief.

Vitamin D is known as the “Sunshine Vitamin” because the body produces it when exposed to the sun. Low vitamin D levels have been linked to depression. Check with your doctor to make sure your vitamin D levels are up to par. Adding a supplement could help you feel better, while also improving bone health and boosting your immune system.

It can be challenging to get to the gym or go outside when you are not feeling great, but regular exercise has been proven to help with all types of depression. Staying active increases the production of endorphins – those feel-good chemicals that help ease depressive feelings and clear brain fog. One study showed just 20-30 minutes of walking for 10 consecutive days was enough to significantly reduce depression.

Research also has shown consistency and frequency of exercise has more positive effects then duration or intensity. You do not need to run a marathon or lift massively heavy weights in order to reap the benefits of exercise. Join a group fitness class, walking club or practice yoga. Also, when there is a ray of sunshine or the temperature is tolerable, take advantage! Get as much natural light as possible — your brain and body will thank you for it later. If you can squeeze in a workout outside, great! But even playing fetch with the dog outside will boost your body’s ability to make proper hormones and regulate your circadian rhythm.

Talking it out is another option. Cognitive behavioral therapy is a type of psychotherapy that helps people change unhealthy habits of thinking, feeling and behaving into positive solutions. Reach out to friends and family, and establish a support network to help ease feelings of isolation.

Finally, be sure to eat a healthy diet. People with SAD tend to crave sweet treats and sugary carbs, which make them look and feel worse. Try to focus on lean protein, leafy greens and fish, which will keep hormones in check and boost serotonin.

These simple lifestyle changes can greatly impact overall mood and health – and help minimize the “winter blues,” should they come knocking on your door this winter. 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

Principles Of Intuitive Eating (Part 2)

January 29, 2019 by Pathways in All Articles and Recipes, Fitness, Health, Nutrition | Comments Off on Principles Of Intuitive Eating (Part 2)

By Dr. Alyssa Musgrove

Last week, we discussed five strategies you can use to begin eating intuitively, as opposed to relying on the typical “diet” approach to weight management.

Intuitive eating doesn’t rely on a diet or meal plan, counting calories or excessive willpower.  Rather, intuitive eating is about learning to trust your body again. It’s about learning to read internal cues, like hunger, fullness and satisfaction, and moving away from external cues like food rules and restrictions.  People who eat intuitively, trust their bodies to tell them when, what and how much to eat.  And they give themselves permission to eat what they want without feeling guilty.

This week, I’m sharing five more ways you can begin to incorporate intuitive eating principles, from Sun Basket’s staff dietitian, Lindsey Kane. By beginning to implement these strategies on a regular basis, you’ll develop healthy habits and be able to get off the diet-go-round for good. 

Discover the satisfaction factor.
Intuitive eating encourages you to identify foods that truly make you feel good—not just during a meal, but afterward, too. By doing this, you’ll find yourself gravitating towards and returning to foods that make you feel your best. In addition to eating foods that make you feel good, try engaging all your senses. Slow down, appreciate the way the food looks, respect how it arrived at your plate, breathe in all of the aromas, and eat in an environment that feels good and with people who light you up. 

Honor your feelings without using food.
Food can be comforting, but that pleasure only lasts as long as the meal. Afterward, whatever was eating you is still there, buried under food, perhaps now served with a side of guilt and shame. Intuitive eating encourages you to identify whether you’re feeling anxious, bored, lonely, sad, or angry and then seek a true solution. Go for a walk, call a friend, practice yoga or meditation, get a massage, read a book, or write in a journal. You’ll know you’re responding appropriately when the response makes you feel better, not worse. 

Respect your body.
Our differences are our superpowers, yet we live in a world that idealizes a cookie-cutter body type. The idea that we can radically transform our bodies is unfair and unrealistic. Intuitive eating challenges you to embrace your genetic blueprint, set realistic expectations, and celebrate your uniqueness. Anytime you catch yourself comparing your body to someone else’s, respond as you would if a friend said something similar about themselves. 

Exercise and feel the difference.
People who practice intuitive eating enjoy exercise because it gives them energy, improves their mood, promotes self-efficacy, and makes them feel strong, flexible, and agile. For intuitive eaters, working out isn’t about which activity will burn the most calories, but rather about which activity is the most fun and energizing. Exercise you enjoy is exercise that you’re likely to repeat, creating the momentum that drives sustainable, long-term happiness.

Honor your health.
Acknowledging how your health impacts the richness of your life erases superficial reasons for health goals and grounds your motives in what truly matters: your personal values. Getting perspective on why health is important helps you understand that no single meal or bite can make or break your self-worth. Align your health with your ambitions and you’ll be more motivated to cultivate habits that support your life goals. Ask yourself if your goals are realistic, are you accepting of your natural body or constantly fighting your genetics and beating yourself up? Respect your body and start feeling better about who you are so you can take better care of yourself long-term.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

Do You Need To Detox?

December 27, 2018 by Pathways in All Articles and Recipes, Cleanse, Detox, Fitness, Nutrition | Comments Off on Do You Need To Detox?

By Dr. Alyssa Musgrove

When people hear the word “detox,” they often think of drug addicts or alcoholics undergoing therapy to rid themselves of toxins they have put into their bodies. However, these days, it’s becoming more common for people to mention a “detox” (or “cleanse”) in terms of a specific diet program to help rid their bodies of chemicals and toxins, while also encouraging weight loss. This time of year, after all the guilty indulgences of the holidays, people are particularly motivated to “clean up their act.” Many of these detox programs are tempting since they offer a “quick fix” and fast weight loss. 

There are many trendy detoxification plans and programs that promise miraculous results, but are they really healthy and is a detox all about losing weight? The truth is, most detoxes marketed in the media are not healthy — especially the ones that focus on eating or drinking one thing during the course of the cleanse. One example is the “Master Cleanse,” where you drink only lemon water with maple syrup and cayenne pepper for several days. Naturally, you will lose weight, and lemon water is good for cleansing the body.  However just doing this alone is not good for your health.

The purpose of a good detox program should be to improve and optimize your body’s own detoxification systems and cleanse the body from the inside out — not just on losing weight. Done correctly, a detox helps decrease the number of toxins we put into our bodies, while also supporting our body’s detoxification and elimination systems with the nutrients it needs to function properly.

We live in a toxic world and are inundated with a myriad of chemicals on a daily basis. Many times, when we think of environmental toxins, we visualize smog over a city, cigarette smoke, exhaust fumes from a car, or pollution from a factory smokestack. What we fail to realize, is that most of our toxic exposure is found indoors rather than outdoors. Like sponges, our bodies absorb toxins from the air we breathe, from the foods we eat, from personal care products we use on our skin and from the toxic things we touch. Municipal water supplies have been found to contain more than 2,100 chemicals. Non-organically grown foods contain pesticides, herbicides and chemicals that our bodies will store in fat cells when they cannot be detoxified. Processed foods are filled with synthetic chemicals such as flavorings, dyes, preservatives, bleaching agents and artificial sweeteners.

Toxins build up over time and can impact the function of our bodies, leading to symptoms such as fatigue, joint pain, sinus congestion, headaches, constipation, diarrhea, gas, cravings, stubborn weight loss, acne, skin problems and PMS. Environmental toxins can even affect a growing baby in the womb. According to a report by the Environmental Working Group, blood samples taken from umbilical cords were tested and found to contain over 287 contaminants including mercury, pesticides, DDT and even fire retardants, which can alter learning ability, memory, behavior and hearing.

Doing a good detox once or twice a year can help cleanse and improve the body’s detoxification systems. Some simple steps you can take are:

1 Choose to drink pure, refreshing spring water, or quality filtered water, rather than tap water. Water is the body’s most important nutrient, and our body’s natural detoxification process is dependent on good water.

2 Choose to eat REAL FOODS, meaning foods found in nature that can be picked, gathered and hunted. Processed food is filled with a multitude of chemicals. “The less doctored your food, the less doctoring you will need.”

3 Choose to breathe quality air by avoiding exposure to exhaust fumes and secondhand smoke. Wait inside the airport terminal rather than outside on the curb, and limit walking or exercising along busy streets. Studies have shown a relationship between increased pollution and increased plaque in carotid arteries.

4 Choose more natural, environmentally friendly cleaning products. Something as simple as vinegar and water can be used for windows, mopping floors and various other cleaning chores. You can also find quality choices in grocery stores or health food stores.

5 Choose to exercise. Exercise increases the oxygen in your tissues, improves elimination, builds the strength of bones, muscles and joints, and helps us to sweat, which is important in helping eliminate toxins from the body. We have two to three million sweat glands in our skin. The skin is our largest organ of elimination and sometimes referred to as our “third kidney.”

6 Choose a healthy supplement. Taking a good quality multivitamin and mineral supplement can help your body function more optimally. Also, taking a good quality supplement to support your organs of detoxification is important and beneficial while doing a quality detoxification program.

7 Choose to relax. Getting your body and mind into a relaxed state on a daily basis helps to calm you and improve your body’s detoxification systems.

Choose to “clean up your act” this year with healthy detoxification. If you are interested in receiving a toxicity questionnaire and a list of healthy food replacements that will help you in cleansing your body, please email me at pathwaysth@gmail.com or call 706-454-2040.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. In addition, the practice is committed to being a valuable source of information so that people can learn how to live a healthy lifestyle and prevent future illness. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro, GA.

Benefits of Bodyweight Exercises

December 4, 2018 by Pathways in All Articles and Recipes, Fitness, Patients Area | Comments Off on Benefits of Bodyweight Exercises

By: Dr. Alyssa Musgrove

Some of the most common obstacles for fitting regular exercise into our daily lives are time, money, and energy. But what if I told you it was possible to invest in your health without having to go to a gym, buy fancy equipment or spend a lot of money?  Bodyweight exercises are a convenient and free way to improve your health and energy level.

Bodyweight exercises are strength training exercises that do not require free weights. Rather, an individual’s own body weight provides the resistance for the movement.

Multiple health goals can be achieved using bodyweight exercises, including weight loss, muscle gain, and increased range of motion.

Our skeleton’s job is to hold and support the entire weight of the body, but if you don’t move, the bone is sent the message that it doesn’t have to maintain as much density. Bodyweight exercises can help prevent osteoporosis by boosting the bone-building forces and improving bone density. Simply stressing your bones by the force of your own body weight stimulates more bone growth to protect your skeletal frame. Bodyweight exercises also increase muscle mass, meaning you rely less on your joints to move because your muscles are stronger. Additional benefits include improved heart health and circulation, reduced risk for diabetes, reduced stress and increased energy levels.

Bodyweight exercises work numerous muscle groups simultaneously and can be modified, which allows you to customize the exercises to your level of ability. They are simple enough to perform without supervision and have a low risk for injury. All you need is your own body and enough space to jump around a bit – and, of course, water is highly encouraged.

Push-ups are a great bodyweight exercise that strengthens the chest, shoulders and arms. (Be sure to stabilize your core by pulling your belly button in toward your spine.) They can be performed with various hand placements to isolate different muscle groups. Also, push-ups can be done at different levels of incline or decline. For example, beginners can start by pushing off of a wall or kitchen counter, progress to the floor on their knees, and eventually to their toes using full bodyweight.

Squats help build leg muscles and also help make daily living activities easier. You can begin squats against a wall and progress to air squats, but make sure your knees never bend past your toes. Other bodyweight exercises include bicycle crunches, reverse flies, tricep dips, planks, leg-raises, flutter kicks, bridges, donkey kicks, burpees, mountain climbers, lunges, sit-ups, reverse crunches, and step-ups.

You can customize your own workout by combining five to 10 different bodyweight exercises that target opposing muscle groups to create a circuit. Aim for 10 to 20 reps of each exercise. For best results do not rest much in between exercises in order to get – and keep — your heart rate up.

If you are not accustomed to physical activity, start with a few exercises and, after you become stronger and more adapted, add more exercises to your routine. Increase the number of circuits and repetitions of each exercise as you become more physically fit.

After completing bodyweight workouts, it is important to stretch to increase range of motion, flexibility, prevent injury, and decrease recovery time.  Aim to perform your bodyweight circuit two to three times per week.

Whether you’re a weekend warrior, a mom who chases after a toddler, or a mature adult trying to reduce your risk of falls, strength training helps build strong muscles and bones to make the activities of daily living easier! While high intensity workouts, cardio, and strength training have their benefits, bodyweight exercises are the most convenient and least expensive workouts for those lacking time and money.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro, Ga. The office can be reached at 706-454-2040.