The Importance of Stretching

Every day of our lives we use our muscles. They work hard for us, they pull loads, push heavy things, and carry us wherever we need to go. We really do ask a lot of them...and they never whine… well, not in the literal sense anyway! When we are constantly using our muscles, they are in effect getting shorter by contracting constantly. Our muscles are elastic and they do go back to their natural resting state, although if they are continually being used without being stretched in any way or form, they will give up on us and not work as optimally as they could.

Really, stretching and any form of strength training should go hand in hand, they complement each other. When we are engaging in strength training, our muscles are performing constant repetitions, and over time, they will begin to shorten as a result of these multiple contractions being performed. It is at this point when our muscles need to be stretched out! When the resting length of a muscle is shortened is when we will begin to notice the pain associated with it. It is here that we will notice a decreased range of motion in the muscle as well as a lack of strength due to the pain in the muscle.

Our muscles are very flexible by nature and they can stretch up to 1.5 times their own length, although if we don’t look after them, they can become hard like rock and lose their flexible status. When this occurs, our muscles are more prone to injury, and in extreme cases even snapping or tearing of the bone.  Imagine this: the muscle becomes tight and therefore pulls on the tendon and ligament which is attached to the bone, as a result of this, the muscle is not a healthy loose tissue as it should be… it has become tight and taut like a violin string and therefore more likely tear or snap.

Our flexibility comes from the integration of several bodily factors, and these are our joints, ligaments, tendons and muscles. The focus of stretching is on the muscle itself, so it can remain soft, supple and pliant. Attached to the muscle is the tendon which then attaches to bone. The focus is on the muscle and not the tendon because elongation of the muscle leads to increased performance, whilst stretching of the tendon of ligament can lead to general decreased stability when over-stretched. It is important that we do not overstretch as this can be just as bad as not stretching and injure us as well. A gentle, easy stretch relaxes the muscle, which lets them release and grow longer, but a stretch that is too intense or too severe can tear the muscle and put you out of action.

               

Stretching Essentials

Before we begin a stretching routine, we first need to ensure that we stretch safely and effectively, so we need to make sure that we use proper technique. Stretching incorrectly can do more harm than good. Bodily alignment is always important. Similar to correct lifting technique, if we are not holding our bodies strong, we will risk injury.

·         We should focus on major muscle groups such as our quads, hamstrings, chest and back, as well as stretching the muscles that we have just used in the workout or in whatever we were doing. Similar to performing compound exercises (multi-muscle, multi-joint), when we work one muscle, we are working another along with it.

·         It is important that we hold our stretch and do not bounce, as bouncing when we stretch can cause injury to the muscle… in particular to a cold one.

·         Hold your stretch. It is important to hold each stretch for at least 30 seconds, as it is when the muscle has been stretched for this amount of time that benefits will be seen. If the area you are stretching is a problem area or is particularly tight, it might be beneficial to hold it for longer.

·      Breathe.  Sometimes to find the beauty in the stretch we need to ease into it. This can take a while, and some people hold their breath during the stretch for whatever reason. Take your time in the stretch.

At the end of a tough workout -cardio or resistance training- stretching can be the last thing we want to do. It can be time-consuming and may seem pointless, although stretching could well save you from severe injury in the future, so take the time to do it. There are multiple benefits to be seen which include, increased physical performance, increased range of motion and increased longevity. Stretch at least three times a week for 15 minutes to maintain muscular health, or daily if you want to increase your flexibility dramatically.

Yours in Health,                                                 

Ben.

References

http://www.besthealthmag.ca/best-you/stretching/what-really-happens-when-you-stretch-your-muscles/

http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931?pg=2

Writings in Nutrition: Telomeres and antioxidant healing

The food we eat is very important for optimal functioning of our body, and we need to fuel it well to get the best we can from it. All foods have nutritional value, although some have much more than others. If we target the foods that provide the most benefit to our bodies, they can take us far. Our bodies will then perform at their best, and will always be ready, lethargy will be a thing of the past and we will move like a well-oiled machine. The foods we eat also have the ability to affect the way we age. The nutrients in specific foods can feed us on a cellular level – the very foundation of our physical being- and quell the tide of aging! Sound impossible? No, this is complete truth. We just need to do a little research on the nutrients present in these particular foods, and then we can increase our longevity and prolong our youthfulness.

We have all heard of antioxidants, and we know that they are an important part of living a healthy lifestyle, but do you know how they function within our bodies and why they are so beneficial? Antioxidants are a class of molecule that play a significant role in our health by controlling how fast we age by fighting free radicals. Antioxidants are capable of stopping the oxidation of other molecules, meaning that they can give life to those that are dying. Free radicals are molecules that are missing one or more electrons, and these defective molecules in our bodies attack healthy molecules to make themselves whole again. So basically, a fundamental part of our DNA is being destroyed by these free radicals, and thereby potentially halving the population of the healthy cells in our bodies. We want to lessen the amount of free radicals in our bodies so that healthy cells have the chance to thrive.  

Antioxidants play a significant part in our health due to the control they have over how fast we age. Foods that contain antioxidants are nuts, berries, leafy greens, green tea, cacao and fish. On the other side of the coin, there are certain foods or nutrients that lead to the killing of cells in our bodies, and these are known to age us. These foods are highly processed and refined and include salt and sugar, although fructose which is a naturally occurring sugar found in fruits also does this.

Recent studies into healthy aging have found that if we look after our bodies on a cellular level, and in particular lengthen our telomeres, we can naturally slow the aging process. Telomeres are segments of DNA at the end of our chromosomes. These tiny, seemingly inconsequential, parts of our DNA are what determine our age. Essentially, if they shorten, we age, but if their length is maintained, we slow down the aging process. Recent studies have shown that shorter than average telomere length is associated with increased mortality risk.

Importantly, aside from what we eat to increase our general well-being, we can also take part in certain practices regularly to increase it. Chronic stress is associated with shortened telomere length, so it is important we control our stress levels, and this can be done through a meditation practice, or any mindfulness practice, such as yoga. Of course, exercise is always important, as it boosts our happiness through increased dopamine release.

Although nutrition is important, the most important aspect of determining our age is our level of happiness. Living a happy life and being proud of how we have lived is necessary for both our mental and physical health, and is a true indicator of our wellbeing.

Yours in health,

Ben :-)

References:

https://draxe.com/telomeres/

http://articles.mercola.com/antioxidants.aspx

Exercise and Mental Health.

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Participating in regular exercise has many beneficial effects for our general well-being. Partaking in exercise not only makes us healthier and fitter individuals, it also has positive effects on our mental health and our general state of positivity. Much has been said of the physical benefits of exercise, and it seems that it is on this that the focus of most information on exercise rests. Exercise plays an extremely vital role on a person’s general state of mental well-being also. Exercise can help to stimulate the areas of our brain that aren’t as responsive when we are feeling depressed.  It also promotes the release of feel-good chemicals into our brains, which can take the focus away from our worries and also has the ability to improve our confidence.

Regular exercise-goers have long known of the ‘high’ associated with exercise - that feeling of satisfaction of having completed a session at the gym and the riding of the wave of  contentedness that follows. This particular feeling is called a ‘runner’s high’, which can be a bit misleading because running is just one form of exercise where this feeling is prevalent. Weight-training, aerobic activity or any form of prolonged physical activity is where these mental health benefits can be found. The point is not the type of exercise that you are doing, but whether you are doing it! Research findings on exercise have found that 20-40 minutes of aerobic activity are all it takes to see improvements in our state of anxiety and our mood levels. Furthermore, it has been found that the psychological benefits of prolonged exercise programmes are comparable to gains found in forms of psychotherapy.

This ‘high’ is actually the culmination of a complex chemical process occurring in your brain. What is actually occurring is the release of a chemical messenger called Endorphins. Endorphins are a type of neurotransmitter which help relieve pain and stress. Endorphins are only one type of neurotransmitter that is released when we exercise. Exercise also stimulates the release of the chemical messengers such as dopamine, norepinephrine and serotonin. All of these chemical messengers play a part in regulating our moods, and are commonly known as 'feel-good' chemicals.

The roles of these chemical messengers are all fairly similar, with the main role of them being to mediate pleasure in the brain. They are released during pleasurable situations and cause us to actively seek out these type of situations. This could be why exercise-goers make it a regular part of their day or week, because on a sub-conscious level they are actually wanting to find this ‘high’ again. One of the major mood-enhancing chemical messengers in the brain is Serotonin. Regular exercise positively impacts the serotonin levels in our brain, raising serotonin levels boosts our mood and our sense of well-being. If these weren’t enough to get you exercising, serotonin also plays a part in improving our appetite and our sleep-cycles. This means no over-eating or insomnia!

Depression is a big problem in our country and it affects many people. This mood disorder can cause persistent feelings of apathy, lethargy and sadness. It can be attributed to our brain chemistry as to why we feel this way, so it stands to reason that if we positively and naturally alter our brain chemistry, we can lessen or even eradicate our state of depression.  Exercise can help relieve these symptoms of depression by the release of these particular neurotransmitters. If you think you have depression or any mental health problems, speak to you doctor first, but you can take proactive steps to reclaiming your own physical and mental well-being through regular exercise.

Yours in health,                                               ,

Ben.

References:

http://www.healthline.com/health/depression/exercise#2

http://link.springer.com/article/10.2165/00007256-199009060-00001

The many forms of Yoga.

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The word Yoga can conjure up many different images in a persons mind. Yoga, as the majority of people know it in the West is a series of postures that lead to enhanced flexibility and peace of mind. Yoga is much more than this. Yoga is an all encompassing science which trains the mind, the body and the spirit. The word Yoga itself literally translates as 'union'. It comes from the root word 'yug', which means 'to unite'. With these definitions in mind, it gives us an idea of what the purpose of yoga is, and that is to join with something. What is that something though, and more importantly, how is that achieved? Well, yoga is a personal journey and many people begin the practice for myriad reasons.

Some begin a yoga practice to simply increase their flexibility so they can make their bodies a little more supple for the demands of everyday life and increase their health. Whilst others have a more lofty reason for practicing yoga, and that is to attain a certain peace of mind which leads to union with a higher consciousness. Yes, I said a higher consciousness, Some might call this higher consciousness God, some might call it Source, or for others Yoga is a journey of self-discovery where the ultimate aim is to understand ourselves and our human frailty. Regardless of any terms which are used, or methods which are employed, yoga is a journey of self-discovery, which in itself leads to a form of enlightenment.

Within the science of yoga, there are eight limbs, and these 'limbs' are the different branches of yoga. Each limb on the tree of yoga is a different practice that ultimately leads to knowledge of self and an increased awareness of our place in the universe. The first limb is that of Yama, and this refers to the ethical standards by which we lead our life, our integrity, and our everyday behaviours. The second limb is Niyama which is our self-discipline and spiritual observances. There are also practices for Asanas or the physical postures, Dharana or concentration practices, Pranayama, which are certain breathing practices, Dhyana which is the meditation practices, Pratyahara, which is the withdrawal of our senses which can lead to a kind of transcendence, and finally Samadhi, which is the state of ecstasy that is reached when enlightenment is attained.

One, some, or all of these practices can be adhered to, as they are all beneficial in their own way, although when all of these are practiced, they follow on from the previous practice to lend to the next and therefore increase the practitioners overall self-awareness.
The importance and beauty of yoga is that it is an overall science, and it is considered to be such as it benefits the practitioners life in myriad ways. It was Patanjali (circa 400 BCE -200AD) who compiled the yoga sutras (the sutras were books containing these ancient practices), and he did so systematically, so when the yoga system is followed as a whole system, it will eventually lead to a form of enlightenment- whether that be an enlightenment of self, or a merging with the universal consciousness,

Yoga leads to overall health which is inclusive of the mind, body and the spirit. There is nothing which the science of yoga cannot give you.

Yours in health,

Ben.









References:

http://www.yogajournal.com/article/beginners/the-roots-of-yoga/
http://www.swamij.com/yoga-sutras-patanjali.htm
http://www.yogajournal.com/article/beginners/the-eight-limbs/

Food as fuel.

                                              

Our bodies can be viewed as machines, they are incredibly intricate machines which are capable of great feats of strength, endurance, memory and learning.  The list is endless as to what our physical bodies can achieve. Although, in order to be able to achieve these great feats consistently, we need to treat this wondrous specimen of ours correctly. This means fueling our bodies correctly, feeding it the correct foods for it to perform optimally. If we eat junk food consistently, something will go wrong and we will need a service of sorts...something to get us back on track.

Our bodies require the necessary nutrients to work at their best, this means the correct balance of fruit, veggies, proteins and carbohydrates. Hydration is an absolute necessity also as it increases memory and improves motor function and therefore our physical movement.

Junk food, or fast food usually contains a lot of carbohydrates, it also contains a lot of saturated fat. It is these elements that make us feel lethargic after we have eaten them and gives us that sleepy/i don't want to do anything' feeling. You may have noticed that after you have eaten a big bowl of pasta, you want to slump on the couch or go to sleep. This is because carbohydrates make the chemical tryptophan more available to the brain, and this causes drowsiness.
Whereas nutrient dense food such as lean chicken, vegetables, or  a balanced meal when consumed is immediately used as an energy source and doesn't make you feel as though you have a food-baby!

If we continue to eat foods that are not good for our bodies, they will begin to slow down, perform poorly and ultimately stop running. Our bodies need a constant stream of  healthy, nutritious food which includes proteins, carbohydrates, good fats, vitamins and minerals in order to perform at its best.
Especially if you train regularly or are an athlete, what we eat is incredibly important. It as been said that our dietary behaviour is even more important than training itself. The exact ratio of importance of nutrition is hard to say, although it is known that training and nutrition work synergistically, and if the two aren't taken into consideration, results will not be as good as they would be otherwise.

Do what is right for your body, treat it right and it will do what ever you want it too.

Yours in Health,

Ben :-)



References

http://www.active.com/nutrition/articles/food-is-fuel-how-to-look-at-eating

http://www.bodybuilding.com/fun/venuto4.htm

sleepfoundation.org/sleep-topics/food-and-sleep

When change is made.

Intentions are funny things...we all have them...except sometimes things go awry and we lose track.Why is that? We started out with a goal in mind, and we had the will to accomplish this goal and succeed at what we set out to do. One word...willpower. It went...it dissapeared. That is what happened. Willpower is not a constant in our lives. Willpower is on a par with motivation, it ebbs and it flows, sometimes it is stronger than other times. Why is this?

Often in our lives we will have a goal in mind that we want to achieve, or there is something that we set out to do. We are pumped and excited about this goal, we can't wait to get started on the road to achieving it! This goal could be anything...it could be losing weight, it could be gaining lean muscle, it could be running faster or further. The thing is that in reality, if we do not have the lasting motivation to reach these goals, they won't be met.
Motivation is fleeting , when we are motivated we feel like nothing can stop us from meeting our goal, we are ready for this challenge! Although, when results don't come immediately, we can lose motivation quickly. This happens all too often. There is a way around this though, and that is to form a habit.              



Habits are formed when motivation becomes a constant in our lives. Habits are formed by repeating the same thing repetitively on a daily basis. These things literally become a part of our lives. If you want to succeed at something, do it again and again and again. If you do this, you will shave that time off your PB, or you will lose that weight that you wanted to, get better at that jumpshot or run that extra mile.

According to an article in Forbes magazine, there are three stages in the formation of a habit, and these are The Honeymoon, The Fight Through and finally Second Nature.
The Honeymoon is the first few days in the formation of a new habit where you are motivated and change seems relatively easy. Then comes The Fight Through (I wouldn't choose this name, although let's go with it!), where our initial motivation fades and the reality of the situation sets in. We feel that this isn't going to be as easy as we initially thought. We begin to struggle and want to slip back into old (bad) habits because that is the easy option! We need to realise what is happening here to move beyond this phase and make this habit stick. What is your trigger? Realise why you feel this way, and through this recognition you will strengthen your resolve to move on through this temporary storm.
The final stage is Second Nature. This is rather self-explanatory,  but this is where we have created a new habit, and it becomes...you guessed it, second nature.

New habits take time to be created. Stick with a new behavior change and it will become a lasting change.





Yours in Health,

Ben. :-)

Resources
http://www.forbes.com/sites/jasonselk/2013/04/15/habit-formation-the-21-day-myth
images.google.com

The Connection.

The Mind-Body-Spirit connection is the definition of holistic health.When these three elements are balanced and operating together in harmony, we as beings will be able to work at our optimum capacity physically and mentally.
The reason for this is because these elements are balanced and are working together which allows a perfect working environment. If you can imagine a circle which is divided evenly into thirds, this is the blueprint of what should be achieved.

Many people are too focused on just one of these three elements which therefore puts the harmony of their life out of balance. Some people live too much in their heads (Mind), which left unchecked could lead to problems in that particular area, they could become too engrossed in their work for instance and through this lose touch with their emotional connections with others. Others could be too focused on their Body and their physical being, which leads to an inflated Ego or becoming selfish. Others again could live too much in the realm of Spirit and seem as though they are 'away with the fairies'. Too much of any one of these is not good for our overall well-being; a balance needs to be found.

In his book 'The essence of health-the seven pillars of well-being',Dr Craig Hassed lists seven elements which lead to our overall health.
Namely these are:

1. Education
2. Stress management
3. Spirituality
4. Exercise
5. Nutrition
6. Connectedness
7. Environment

Each of these things list can be related back directly to the three elements of mind, body or spirit. Exercise and Nutrition come under the heading of Body, Education and Stress Management come under Mind and Spirituality, Connectedness and Environment come under... yep... Spirit. Environment can really also go under Mind if we want to be pedantic, as the beauty of nature allows us to feel the connection with the environment, which can give us clarity of mind.

So, with all this in mind (pun intended), we need to understand how to get the most out of these elements so we can lead the well-balanced and lively lifestyle that we want to lead! In order to achieve this balance, and to exercise our mind, body and spirit, we need to make these three things a part of our lives.
We need to make exercise and proper eating a mainstay in our lives to satisfy the body. When our body is healthy, our mind is also healthy. This is because through exercise, chemicals are released in our brain that improve our mood. We feel more relaxed and happier! To target the function of our mind, we need to seek knowledge. Read a book, do a crossword...give a quiz a go! Last but not least, we need to get in touch with our Spirit. This means we should meditate, or at least get into nature, and feel the energy that it provides us with.

When we satisfy these elements -Mind, Body and Spirit- we are a happy, and well-balanced individual. Of course there are many external influences in our lives which impact on our happiness, but on an individual basis we feel balanced and energised more so than we ever have been!

Yours in Health,

Ben. :-)


Resources:

http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/

Dr. H Craig, The Essence of Health- The seven pillars of Wellbeing, 2008.

https://www.google.com.au/search?q=images

To cleanse or not to cleanse..

For our bodies to perform at their optimum, strangely enough we need to look after them. This doesn't just extend to exercising or the types of foods that we put into our bodies, but the way in which we flush them out to avoid a build-up of toxins within them. Regardless of the foods that we eat, even if they are the best types of foods imaginable, we will begin to get a build-up of toxins in our stomach, that if something is not done about can cause problems in our digestive system later on down the track!
It is a worthwhile idea for anyone, no matter where they are at in regards to their health and fitness, to cleanse their system now and again...or better yet to include a cleansing drink into their daily meal plan.
 Cleansing or detoxifying drinks do not consist of 'special' ingredients, they are very quick and easy to make. The point of these is to alkalise our digestive systems, which is the opposite of the acidic ingredients that regularly enter our stomachs. What we need to know here is that alkaline is god, and acidic is bad! The list of acidic ingredients is long. Almost everything that we eat, has an acidic component within it, hence the need why cleansing is so important. To get an idea, here is a short list of alkaline vs. acidic foods.

Alkaline                                                                 Acidic

Lemon                                                             Meat
Avocado                                                          Processed Meat
Cruciferous vegetables(Leafy Greens)            Beer
Kale                                                                 Fried Food
Garlic                                                               Soft Drink
Water                                                               Pre-packaged food

As you can see from the list of acidic ingredients, it is pretty easy to toxify our systems.
A quick and easy detox drink that is great to flush out our systems is lemon water. It is simple to prepare and it is easy to fit into our day. Some people add ground pepper or cayenne pepper to their lemon water as this increases our metabolism also.
Cruciferous vegetables or leafy greens are great for our systems also because the leaves of the greens actually massage any toxins or stray bits of food that may be laying in our digestive system out into our colon. Essentially they act as a sweeper or a garbageman for our stomach.
 Also, make sure you drink an adequate amount of water each day, as this doesn't just hydrate you, it helps to flush any foreign bodies out of your system that aren't supposed to be there.

If we have acidic food left in our stomach, and it just sits there without being digested, this can lead to ulcers or severe stomach pain which can lead to more severe symptoms later on that may require hospitalisation. Prevention is always better than cure, and in this case when the method of prevention is only of benefit to us as individuals, why not do a cleanse now and again!

We can include these detoxifying ingredients into our daily lives by perhaps having a lemon juice in the morning, or we could do a whole-day cleanse once every couple of weeks. A whole day cleanse would consist of eating or drinking only alkaline ingredients to completely rid the digestive system of any toxins. Personally, I find the method of including a cleansing drink in my daily diet a much easier way of maintaining my digestive health.

Whatever method you opt for, make sure you choose one!Your body will thank you.

Yours in health,

Ben :-)