Oftentimes, we may consider co-morbidities such as malnutrition, muscle wasting, reduced aerobic capacity, and motor disturbances when working with individuals with a history of Alcohol Use Disorder. However, there are other considerations that may be less obvious, but of equal importance when designing exercise programming for members of this special population.
My first published article as a medical fitness pro (30+ years ago) was “Muscles…our True BFF (Best Friend Forever) in Life.” Fast forward over 30 years later in a global health pandemic, this is even more critical. Alas, our muscles have not prospered as Netflix and liquor sales.
We all know that muscles exemplify “use it our lose it.“ Fascinating study August 2020:
“Exercise Induces Different Molecular Responses in Trained and Untrained Human Muscle”
Conclusion: “…several key regulatory genes and proteins involved in muscular adaptations to resistance exercise are influenced by previous training history. Although the relevance and mechanistic explanation for these findings need further investigation, they support the view of a molecular muscle memory in response to training.”
⇒ Our “muscle memory” speeds the process by which we regain our former muscular strength and size. This merits the word “awesome”.
What an evolutionary advantage to regain muscle mass, for both physical and mental health. Survival of the fittest in action.
Before the pandemic, studies showed 60% of US adults do not strength train. We are our own worst enemies.
During the COVID pandemic: Working from home, not getting up and going out to work — various factors have made us more sedentary. A study from eMarketer said TV viewing dramatically increased this year, ending a 9-year steady decrease in television viewership. Studies show there’s been a 32% reduction in physical activity this year, and not surprisingly, another poll says 53% of people struggle with mental health issues due to the pandemic.
Sitting truly is the new smoking.
I think gyms were closed more in 2020 than they were open. Many of us love the gym — a real adrenaline rush. Many people are dependant on the gym for exercise, whether it’s to see their trainer, attend a class, discipline, motivation. The fallout: this pandemic has been more of a sit down than a lock down!
If there is ONE thing, COVID has taught us: Adaptation, the ability to change to our environment, is truly paramount to survival.
Exercising and working our muscles is a vital part of preventative health, even more so now. Muscle wasting is a product of aging, too much tush time and many diseases, including COVID.
Pop exercise advice always mentions get 10k steps per day”. And yes, “strength train 2-3 times per week”. Sadly, the perception of strength training is that it must be with heavy barbells and machinery at the gym. No gym, no strength.
May I suggest we encourage muscle mindfulness? Working our muscles is not just for “exercise time”. We can encourage muscle work in many forms, multiple times per day. Just like we eat, use the washroom, have screen time… let’s help people anchor some muscle time to daily activities.
Example: cooking in the kitchen – hang on to the counter and give me 10 squats.
Muscles are a key factor in our metabolic equation. Increasing our muscle mass boosts our resting metabolic rate, burning more calories at rest, not just during exercise. Muscles help balance hormones such as leptin, insulin, estrogens, androgens and growth hormones. These are all imperative for appetite control, cravings, metabolism and body fat distribution and management. At the ripe old age of 30, we start to lose muscle mass (sarcopenia) unless we are mindful to nurture it. And yes, people over 90 can still build muscle mass.
Amongst the many functions of our muscles is utilizing the glucose in our blood, therefore reducing blood glucose levels, irrelevant of the presence of insulin.
Diabetes is an inflammatory disease. Type 2 diabetes causes the body to become less sensitive to insulin, and the insulin resistance leads to inflammation. A vicious cycle.
Diabetes is a gateway disease. It is a red flag for the potential to develop other diseases such as heart disease, cancers, kidney disease, eye issues. As I mentioned before, insulin resistance leads to greater levels of chronic inflammation, which greatly increases the risk of all of our plaguing chronic diseases.
Lowering chronic inflammation has been the focus of my medical fitness journey, research, coaching and published work. Getting people to move “chronic inflammation” into their daily vernacular, permanently affix it to the top of their health wish list has been my professional raison d’être.
My last article here on MFN was all about chronic inflammation, how it is at the root of all of our chronic illnesses, mental & physical: diabetes, many cancers, mental health challenges, heart disease, arthritis, prostate issues, Alzheimer’s, neurodegenerative disorders… and yes, COVID-19. One line here: Please don’t get caught up in pop anti-inflammatory diets causing people to eliminate vital food groups.
The inflammatory response of COVID-19: The severe reactions to the virus happen more in seniors, and those with diabetes or obesity, or other preexisting inflammatory issues. No coincidence. COVID provokes an exaggerated immune response, excessive inflammation and inflammatory products called cytokines – the infamous cytokine storm. Exercise is a crucial factor in controlling inflammation – moderate cardio (NOT long high-intensity cardio, which actually can increase chronic inflammation) and preserving muscle.
So just how important is it for us to encourage our clients to build muscle? Obviously, it is HUGE, and unfortunately, most people do not focus on muscle work. It is our job as MedFit pros, friends and family, to demonstrate how to creatively and seamlessly incorporate muscle mania into their daily lives — yoga, Pilates, resistance bands, dancing…
The COVID pandemic is going to have far-reaching complications for many years to come. Adaptation is key. Integrating muscle work throughout the day along with other activity bodes well for lowering our levels of inflammation — helping to pandemic proof our bodies. Don’t just depend on a vaccine, we could have a new normal for a while. Preventative health is more important now than ever. Our muscles are truly our BFF.
Shira Litwack has been in chronic care management and prevention for 30 years, specializing in lifestyle habits including holistic nutrition, medical fitness and oxidative stress reduction. She is frequently called upon by the media, has her own podcast bringing current research to the public. She has created and provided oxidative stress assessments, to help clients identify potential health risks. From these, she provides guidance to lower inflammation. Shira is now a product specialist with a major COVID-19 test kit supplier, working with epidemiologists educating people on COVID testing, and setting up and designing protocol for COVID testing clinics
Women love their high heels. They’re designed to symbolize feminine beauty by accentuating the butt and legs, and make us taller. But, there’s a trade-off — they hurt your feet, hips, lower back, and even your shoulders and neck!
The human body is designed to walk flat. High heels raise our heels and put our feet into a plantar flexion position where the weight is concentrated at the ball of your forefeet forcing your center of gravity to shift forward. To prevent you from falling, you have to lean back and this indirectly creates excessive curvature on your lower back (lordosis) resulting in stress being placed on the lumbar area. Over time your lower back muscles become overactive in order to maintain your balance when you wear heels. While your posture in heels looks great, it’s actually abnormal.
Photo: Erik Dalton
Apart from lower back pain, other side effects of wearing high heels include tight and stiff calves and soleus muscles, which run from below the knee to the heel. You may also increase your risk of spraining your ankle and having sore hips due to muscle imbalance.
Lie on your back with both knees bent, lift your hips and place the 1 or 2 tennis balls under your lower back or the area that’s sore – avoid placing the ball directly on your spine. Gently lower your body onto the ball and place sufficient pressure until you feel a tolerable level of pain.
Maintain this pressure for at least 1 minute, or until the pain lessens. Increase the pressure and repeat the process for another 2-3 minutes. Repeat on the other side of your lower back.
When your lower back muscles become overactive, your butt muscles weaken. This is referred to as lower cross syndrome. To strengthen your butt, lie down on your back with both knees bent, and raise your hips by pushing off from your heels. Contract your butt muscles by squeezing your cheeks together at the top. Hold for 2-3 seconds and return to the start position.
Maintain a neutral and braced spine throughout and perform 2-3 sets of 10-15 reps.
Excessive curvature of your lower back causes abdominal muscles to lengthen and weaken. Unfortunately, exercises like sit-ups and crunches can harm your spine and don’t strengthen your abs effectively. Doing the Dead Bug targets your abs and improves endurance and function, while keeping your spine safe.
To begin, lie flat on your back with your arms held out in front of you pointing to the ceiling. Bring your legs up and keep your knees bent at a 90-degree angle. Slowly lower your right arm and left leg at the same time, and keep going until your arm and leg are hovering just above the floor. Engage your abs and keep your back as flat as possible. Hold the position for 2-3 seconds and slowly return to the starting position. Repeat on the opposite side.
Stop if you feel pain at your lower back as this could mean your abs aren’t properly engaged and you’re using your lower back instead of your abdominals. Opt for an easier variation or skip this exercise and consult a qualified trainer.
Place your hands on a wall and stand with one foot behind. Keep your back leg straight and push your heel towards the ground to stretch the calves. After 30 seconds, bend your back knee slightly and try to keep your heel on the ground to target the soleus. Repeat with the other leg.
Stretching the hip flexor for people with lower back pain is important. To do this effectively, get into a lunge position, contract your butt and tilt your hips upwards by tucking in your tailbone – you should feel the muscles above your quads stretch. Cushion your knees with a towel or exercise mat. Hold this stretch for at least 30-60 seconds, then repeat on the other side.
Lower back pain is unfortunately inevitable if you wear high heels over a period of time. Try wearing a lower heel to minimize muscle compensation or only wear heels if it’s absolutely necessary. If your lower back is acting up, wear cushioned flat sole shoes to alleviate the pain, and don’t forget to practice the exercises above!
Reprinted with permission by Ke Wynn Lee. Pictures courtesy of Ke Wynn Lee.
Ke Wynn Lee, author and an international award-winning corrective exercise specialist, currently owns and operates a private Medical Fitness Center in Malaysia. Apart from coaching, he also conducts workshops and actively contributes articles related to corrective exercise, fitness & health to online media and local magazines.
References
We need more sleep because we were not designed to be awake each day for 24 hours. I know in today’s society, a lot of us try and are successful at staying awake for 24 hours.
However, I am sure it came with consequences right?
How much coffee or red bull did you have to drink to do it? How did you feel when you finally did get some sleep? I bet that the next morning when you woke up felt horrible, didn’t you?
In today’s blog, I want to highlight three reasons why we all need more sleep. I hope these three things are simple enough for us to put into practice NOW!
#1. Growth HormoneThere is a hormone that our bodies produce called growth hormone. Without it, we make it harder for us to get bigger muscles. Growth hormone also helps with getting rid of body fat and it helps our bones retain calcium. Wow, sounds like pretty important stuff right? Well, if we are not getting enough sleep in general, and enough quality sleep, then, our growth hormone can’t work like it should.
During good sleep, our bodies use something called leptin to control our hunger feelings. Well, this hormone can only do its job properly with a good night’s rest. Leptin helps to curb our appetites and gives us a satisfied feeling. However, if we are not getting 7-9 hours of sleep each night (ideal sleep time), then another hormone, ghrelin, will work for us. This is the hormone that gets released to let us know that we are hungry.
We want ghrelin to work for us when we are actually hungry, not because we did not get a good night’s rest. If you’ve awoken starving, it could have been from a lack of quality sleep!
Yep, all that hard work you’ve been putting into exercise becomes null and void without proper sleep. One of the great benefits of lifting weights is the increase in muscle size and as a result, better metabolism that leads to weight loss. Well, lack of sleep is an enemy to protein synthesis (how our bodies make muscle). If your muscles are not getting stronger and/or bigger, then, your metabolism is not working for you.
Also, inadequate sleep leads to your body having a harder time recovering from your workouts. If you cannot recover from your workouts, then you could potentially 1.) injure yourself and 2.) have less slow-wave sleep.
We need more sleep. There is no way around this, folks! Sleep really does our bodies well. I recommend we at least do the following to get more sleep:
Maurice D. Williams is the owner of Move Well Fitness in Bethesda, MD, and Assistant Professor of Health & Human Performance at Freed-Hardeman University. He is a NASM Master Instructor and Master Trainer, and is also certified with NASM as a Corrective Exercise Specialist, Performance Enhancement Specialist, Senior Fitness Specialist & Weight Loss Specialist, and as a Certified Strength and Conditioning Specialist by NSCA.
People faced with the day in day out experience of ongoing muscle and joint pain often develop mental habits to help them cope that can actually make their condition worse.1 Emotions such as anger, depression and/or making comparisons to how things used to be before the physical problem began, distracts the brain temporarily to help override current sensations of pain. While these mental habits can provide fleeting relief, they also serve to prolong chronic pain conditions by changing brain chemistry and altering the mind and body’s response to pain.
I was asked to create a salad that would visually wow, as well as pack the most nutrition possible, and it had to have a creamy dressing. This is the result of that recipe challenge. The ingredients can be worked around what you already have on hand.
SaladChill prepared ingredients.
Whisk everything together, and chill until service.
The knife work can make your presentation, Chefs. The citrus can be “supremed” by cutting both ends off. Peel the citrus with your knife, all the way around. Very carefully, hold the peeled citrus in your hand. Slide the blade of the knife along the white membrane on one side. Then slide it across the other side, lifting the perfect segment out. As you go around the citrus, fold the membranes back like pages of a book. Now, you can move onto the next segment without them getting in your way. Master Chef techniques! You can do it! Fine food is in the details.
Most researchers are convinced that the Mediterranean Diet is the best for overall health and longevity. This is primarily attributed to Olive Oil and its great phyto profile.
What I have discovered is the Limonene in their diet. This is found in the pith of the giant Sicilian Lemons. These lemons are almost all pith, and they are a big part of the Medi diet. Limonene cleans our cells, clears free radicals from our bloodstream and tones our internal organs, similar to how exercise tones our muscles. This is the reason I have always recommended eating a small piece of citrus every day. Be sure to peel it by hand, leaving the pith intact. To supreme citrus is to give the fine dining look and palate experience that will garner you the Chef props you deserve.
Get more great recipes from Tina Martini — her book, Delicious Medicine: The Healing Power of Food is available to purchase on Amazon. More than a cookbook, combining 20+ years of experience, along with her love of coaching, cooking and teaching, Tina offers unexpected insights into the history and healing power of clean eating, along with recipes to help reduce your risk of disease and improve overall wellness so you can enjoy life!
Affectionately referred to as The Walking Encyclopedia of Human Wellness, Fitness Coach, Strength Competitor and Powerlifting pioneer, Tina “The Medicine Chef” Martini is an internationally recognized Naturopathic Chef and star of the cooking show, Tina’s Ageless Kitchen. Tina’s cooking and lifestyle show has reached millions of food and fitness lovers all over the globe. Over the last 30 years, Tina has assisted celebrities, gold-medal athletes and over-scheduled executives naturally achieve radiant health using The Pyramid of Power: balancing Healthy Nutrition and the healing power of food, with Active Fitness and Body Alignment techniques. Working with those who have late-stage cancer, advanced diabetes, cardiovascular and other illnesses, Tina’s clients are astounded at the ease and speed with which they are able to restore their radiant health. Tina believes that maintaining balance in our diet, physical activity, and in our work and spiritual life is the key to our good health, happiness and overall well being. Visit her website, themedicinechef.com
The recommendations are simple: Wash your hands, maintain proper social distancing, wear a mask, and don’t attend large gatherings. Why has this been so hard for so many people to do? What is in our future since we are faced with so many unanswered questions? How can we gather the strength to survive the crisis of our lifetime?
These and so many other questions have been on my mind over the past year. I believe in the power of choice and living in the present. These two points of reference guide my activity each day and I will share the 5 keys with you that could make a significant difference in your life and yield a rich and rewarding path forward when we finally “get to the other side” of this terrible worldwide tragedy.
#1 – Mental ClarityThis key gives us the power to review and “listen” to our thoughts – the place where our reality begins to take shape. I am grateful for my life because I nearly died in 2019 after being hit by a truck (8 fractured ribs) when I was riding my bike. My conditioning and my training as a fitness professional helped me survive the initial incident and also the 2nd emergency (2 months later) that led to the blood clots that nearly killed me.
2020 represented a “foundational” training year for me and included challenging hill cycling (I didn’t quit) and complementary weight training. As I entered 2020, strengthening my heart, legs and overall strength became my focus. I am close to being back to where I was before the truck hit me and now I enter 2021 with a new plan: To build an “athlete’s” mind set!
KEY: Set your intention and direction establishing your priorities. For me, it became strengthening my heart and legs so I could resume my beloved running program of more than 50 years. This year I will build on what I started last year and find my way from there.
Setting your intention helps you in charting your course and finding your path forward (the subject of my 3rd book not yet published). It is in establishing purpose that we “find ourselves”. I am working on becoming the “example of the change I wish to see in the world” since my path is becoming a passionate advocate for the principles of healthy aging as discussed in my first book Healthy Aging & You”: Your Journey to Becoming Happy, Healthy & Fit.
KEY: Focus on your intention and “tune out” the noise of the day. Get close to your passion by focusing your attention on what you WANT in your life and “let the rest go”! Faith in yourself is most important (my conclusion in my yet unpublished 3rd manuscript). It is critical to spend time each day contemplating this thought!
This principle applies to all of life. Those of us who commit to “a greater good” have the best chance for growth, expansion, and eventually success. I am committed to sharing my message with the world so I am joining with my daughter who has an excellent background in PR and media relations to help me connect with journalists and media outlets in print, TV, and radio. We are committed to “making a difference” in the world so my training, writing, and passion will eventually “get me there”. (I am now 74 so I have no time to waste!)
KEY: Become passionate about your life and finding your “true” message. Define it clearly and develop your plan for achieving your own dream. Dreams are what fueled Walt Disney’s success so if it was good enough for Walt, it is definitely good enough for me. How about YOU?
Training represents my foundation and it encompasses “all of me” – mind, body and spirit. I say spirit in reference to our belief systems and what they represent to us. For me, my belief is in my “greatness” – meaning I have value and will be able to share that value with others. I encourage you to define your training program and work on it each day. Mine includes cardiovascular conditioning, weight training, meditation and prayer work, and daily affirmations I repeat throughout the day reinforcing my commitment to my purpose.
KEY: Discipline and purpose work hand in hand. Living in the present and making your choices in the only moment that matters (the present) is a very important concept. Practice it daily and you will find yourself not getting distracted with the unimportant details in life that can literally “derail” our success.
This final key is important because our minds control our lives and destiny. The subconscious mind is where the “tapes” are stored that influence every aspect of our lives – including our attitudes and behavior. Be careful in programming your mind since what you say, feel, express, and do will alter your course if you are not careful. This is where affirmations and visualization – and your imagination – come in.
Be aware of how you express yourself and gather to you all the goodwill you can because we need each other. One of my favorite teachers shared a belief I now hold as well: “Everything we desire in life comes through relationship.” A corollary belief I hold is “the mind of man is unlimited in its potential and responds to the demands placed upon it.” Place the BEST demands on yourself every day and see what happens!
KEY: Programming your mind is an activity that is priceless. Do it with love and passion and your old negative patterns will no longer restrain you from achieving what you envision for yourself. People will want to be with you because of “who you are”!
Nicholas Prukop is an ACE Certified Personal Trainer & a Health Coach and fitness professional with over 25 years of experience. His passion for health and fitness comes from his boyhood in Hawaii, where he grew up a swimmer on Maui. He found his calling in writing his first book “Healthy Aging & You: Your Journey to Becoming Happy, Healthy & Fit” and since then he has dedicated himself to empowering, inspiring and enabling people of all ages to reach for the best that is within them and become who they are meant to be – happy, healthy and fit – and be a part of a world where each person can contribute their own unique gifts to life.
A history of Alcohol Use Disorder (AUD) poses a set of challenges for the fitness professional working with this population. Clients affected by AUD can benefit greatly from working one-on-one or in a group setting, however, specific medical co-morbidities must be considered when designing programming for and working with individuals in this population.
“Hey, Hun, is it cool if we push our moving date to March 1st?”
That was the question I raised to my wife Shani when notified that my presentation had been accepted for the first ever TEDx at Hickam Air Force Base in Hawaii. We were scheduled to move from Queens, NY to Charlotte NC the weekend of the event. Turns out a trip to Hawaii was about the only thing that could postpone our relocation.
The theme for the TEDx event, perhaps ironically, was 20/20 Vision; How to Create a Better Future. Clearly the irony lay in the global pandemic, political, and civil unrest that broadly defined the last year. Still, and arguably highlighted by the COVID-19 pandemic, the issue of fitness and quality of life takes precedence. What can we focus on and strive for with respect to health and well-being? How do we implement real, sustainable change in access to fitness programs for different populations?