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Posts for tag: exercise

“What Are You Lookin At?”


All right! Looks like the summer season is finally over and, with it, our summer blog series “Dr. Doug’s Top 10.” I hope you enjoyed reviewing it as much as I enjoyed pulling it together. Typically, I blog about chiropractic and health topics that I find helpful personally and for patients, as well as health and wellness items that I want to learn more about. 

This fall, we are going to take a different approach and see what you might be interested in and already looking up online, and then filtering it through the chiropractic lens.

Becker’s Hospital Review posted a list of the top Googled healthcare conditions by state for 2018, ranging from opioids to anorexia. Indiana’s top Googled healthcare condition is ADHD, by the way. It was fascinating to see how diverse the list was and how different states could be from one another.

Let’s Focus On a Few!


There’s actually quite a number of different items spread out over the 50 states, but I have narrowed it down to eleven for this series. I picked a few that I had never heard of (quarter-life crisis in Connecticut), some that I already had some background in (ADHD in a number of states), and some that hit us all especially in the winter (pneumonia in Alabama, ear infection in North Dakota). I left a number off because chiropractic was unlikely to have a direct impact on them.

The format will loosely be:

  1.  Background on the topic
  2. How chiropractic may affect it
  3. Broader look at health and wellness approaches (exercise, nutrition, etc.)

 

It’s All About Perspective


I turned 55 this year and, while I can’t say I have flocks of young people seeking me out for great pearls of wisdom, I do believe I have learned at least a few things, one of which is: Don’t believe everything you read on the Internet! It’s always good to get several perspectives on a topic before forming an opinion, especially one that has such a high impact value like your health.

It is my intention in this series to look at some of the things that concern us most, regarding our health, and see how we might be able to encourage the natural abilities of our bodies to heal and stay well. I hope you enjoy it!

Next week, we will start with Alabama and pneumonia!

Yours in Health,

Care Chiropractic
Lafayette, Indiana

By Dr. Doug Williams
October 09, 2019
Category: Top 10

This is the last of our summer series on ten of my favorite posts over the years (I only ended a week late!). This week’s review post is on the importance of getting out and moving, no matter where you find yourself in life. This one has been hard for me, as I have been dealing with a chronic knee injury over the last twelve months that has really only started showing substantial improvement in the last four weeks. I am hopeful that I can sign up for some spring running races – something I was unable to do in all of 2019.

The lay-off has forced me to look for different avenues to stay moving and to get outside in different ways than I am used to. Still, every time I move beyond just the daily requirements of life, I am rewarded. God brings us into this world, moving and wiggling, and I believe one of the ways we experience life best is when we are as active as our frame will allow. It is good for the brain, body and soul. Consider this very basic, fundamental, yet critical, gift in life and see where you can add in a little more this week!

Read Dr. Doug's Post: Let's Get Moving

 

Yours in Health,

Care Chiropractic
Lafayette, Indiana

By Dr. Doug Williams
August 05, 2019
Category: Top 10
Tags: nutrition   exercise   anxiety   diet   Healthy Eating   Healthy Aging   routine  

This summer, we are revisiting the ten posts I believe have the greatest impact on day-to-day health. The choices are based on what we have seen in real life patients of the practice and the continuing unfolding of supportive scientific literature.

This blog post reveals my super power… Routine! It is also my kryptonite, just ask Dr. Sue. If you get a good routine going, it is amazing the production it can fuel. If you get a bad routine going, it is equally amazing the destruction it can cause.

CHOOSE YOUR ROUTINES MINDFULLY.


If you don’t consciously choose them, your brain’s default setting will choose them for you, and shocker… left to it’s own devices, our brains usually choose the path of least resistance and, subsequently, least productivity!

Read Dr. Doug's Post on The Importance of Routine


Yours in Health,

Care Chiropractic
Lafayette, Indiana

By Dr. Doug Williams
July 29, 2019
Category: Top 10

Dr. Doug’s Top 10: Protecting Your Sleep

This summer, we are revisiting the ten posts I believe have the greatest impact on day-to-day health. The choices are based on what we have seen in real life patients of the practice and the continuing unfolding of supportive scientific literature.

It is amazing how God puts us together. One of the things I have found fascinating are the paradoxes in health. To me, there is no greater contrast in the nervous system than between the need for sleep and activity. Activity (movement) is literally food for your brain: the less active you are, the less brain activity you have. In contrast, if you are active but don’t get enough sleep, you burn out the neurotransmitters in your brain! You need both rest and activity.

This post helps paint a good overview of how to create a space for healthy sleep in your life.

Read Dr. Doug's post on Protecting Your Sleep


Yours in Health,

By Dr. Doug Williams
April 16, 2019

Last week, we talked about three ways to nourish the nervous system:

  1. Physical Activation
  2. Mental Activation
  3. Reducing Mechanical Distortion

This week, we are going to concentrate specifically on Physical Activation.

Physically Activating the Nervous System is Progressive

One of the most amazing things about the nervous system, and our body in general, is that if it is de-conditioned, it doesn’t take much stimulus to effect a change! That’s good news if yours has been down for awhile, whether from injury or life just getting in the way.

IF YOU HAVEN’T BE DOING MUCH, ALL YOU HAVE TO DO IS SOMETHING!


Go out and take a walk, go an extra lap at the grocery store, or throw the ball for the dog at the park. It will start to turn things on in your brain. As you become more comfortable with activity itself, progress to incorporate more specific stimulus.

The Nerve System Likes Timing

One of the major players in the central nerve system (brain and spinal cord) is the cerebellum. Originally, the cerebellum was thought to only modify movement. As research progressed, its role in timing was discovered: the cerebellum is what allows you to “keep time or a beat” catch a ball or dance effectively.

What has come to the forefront recently is the role the cerebellum plays in organizing thought, memory, and learning. In some cases, it has been dubbed a Supervised Learning Machine. The implications of this are huge. It is possible that activating the cerebellum (which is best done by physical activity) may help such diverse conditions as ADHD and Dementia.

How do you involve the cerebellum in exercise?

  • Playing Catch
  • Bouncing a Ball
  • Skipping and Hopping, 
  • Balancing on one foot
  • Marching in place
  • Aiming (throwing darts, playing pool, golf) 
  • Skipping rope
  • Walking/running
  • Tennis / pickle-ball / ping-pong

The Nerve System Likes Variety!

The fact that our nervous systems really are “learning machines” is both good and bad. You really don’t want to have to re-learn how to walk everyday – that would really slow life down! On the other hand, when we have really grooved a pattern or motion, it loses its ability to stimulate and activate our nerve system effectively and our return on investment for the time we spend exercising is diminished.

There are several ways to combat this:

  1. Periodization
  2. Progression

Periodization is a concept found in athletics. Rather than training the same way year-round, you cycle your training in order to keep your system from growing stagnant. There is a nice article on this by the American Council on Exercise.

Progression is pretty much what you would think: going from easy to hard, or simple to complex. It is applied for the same reason: to keep your system fresh and capable of growing!

Let’s look at an example of applying these two concepts to a nervous system exercise like walking: You start out in March with a walking program since you haven’t really done much over the winter. Walking is good because it is easy to progress, rhythmic, and can be done just about anywhere.

March / April: You start walking around your neighborhood for 20 minutes every other evening 3-5 times per week at an easy pace.

May /June: The weather is getting nicer so you increase your walking to 30 minutes and try to hit 6 days per week still at a moderate pace.

July / August: It is starting to get hot and you are getting a little tired of the routine, so you switch to walking every other day (3 days per week) for 30 minutes, but now you really push the pace by alternating a really fast pace, while passing three houses, followed by a moderate pace for three houses.

September / October: It is starting to cool off and the trees are beautiful. You keep the 3x/week interval sessions you did during the summer, but you add in an hour-long walk on weekends at Happy Hollow Park (hills!) at a moderate pace.

November / December: You plan on doing a 5K Turkey Trot on Thanksgiving, so you sign up and talk your spouse or a friend into doing it with you. You know you are going to eat more in December, so you make a pact with your spouse or friend that you will walk six days a week through December for at least 20 minutes and keep doing Happy Hollow on weekends up until Christmas.

January / February: It is cold and icy outside, but the mall is empty, so you try to hit the mall 3x/week for 30 minutes and get back to the interval training (walk fast past Cinnabon, moderate pace past GNC).

GO YOU!


You just completed a year of stimulating your nervous system! Throw in other things like golf, Frisbee, shooting a basketball, or playing catch with the kids/grandkids, and you are well on your way to activating the nervous system year-round.

Dr. Sue Activating Her Nervous System and Living The Final Four Dream!

There are infinite ways to physically activate your nervous system. The most important thing is to just go ahead and get out and do it! Don’t wait, head out the door after reading this blog post, even for just 5 minutes, you won’t be sorry!

Next week, we will talk about the value of mentally activating your nervous system and some practical ways to incorporate it into your daily life.

Yours in Health,

Care Chiropractic
Lafayette, Indiana