Archive for the 'Wellness 101' Category

Getting the most out of your workout.

Published
by
Dr. Edward Gould
on October 12, 2011
in Cincinnati Chiropractors, Fitness and Wellness 101
. 0 Comments

Proper Hydration Promotes Peak Performance

Did you know you can survive 30 days or more without eating, but not more than 3 days without drinking water.  Water is the most important substance you can put into your body beside air of course.

The average body contains 40-50 quarts of water, which means your body is 50-70% water.

So how much water should you be drinking?

A common misconception is to think it’s enough to drink only when you’re thirsty.  Surprisingly, thirst lags far behind the body’s need for water and therefore is not an accurate indicator of your body’s hydratiion needs.  So to stay healthy and hydrated, make a conscious decision to take in at least 2 1/2 to 3 quarts 0f water a day.

That may sound like a lot of water but consider this: You are “always” losing water. Your body loses up to 3 quarts (12 8oz glasses) of water a day when you are just sitting around.  Even more when you exercise, via increased breathing and perspiration. To maintain peak performance, it is important to drink water before, during and after a workout.

Hydration affects performance, regardless of the extent and type of activity. Peak performance for any type of activity, be it office work, relaxing or exercising, requires proper hydration.

Studies have shown that even a loss of 1 to 2% of the body’s water, which is easy to with an hours worth of vigorous exercise will significantly decrease your performance level.  Losing 4% of the body’s water results in a 22% decline in performance.  A lose of 6 to 7% of your body’s water and you may begin to feel symptoms of dehydration, such as weakness, dizziness, headache and even speech difficulties.

I hope you have enjoyed this post.

Dr. Gould

Health Habits of the Top Three Percent

Published
by
Dr. Edward Gould
on September 21, 2011
in Baby Boomer Issues, Drug-Free Approach, Nutrition 101 and Wellness 101
. 0 Comments

Often habits of ineffectiveness are rooted in our social conditioning toward quick-fixes or short-term thinking. In school, many of us procrastinate and then cram for tests. I have a question for you, does”cramming” work on a farm? Can you go two weeks without milking the cow, and then get out there and milk like crazy? Can you “forget” to plant in the spring, goof off all summer, and then hit the ground really hard in the fall to bring in the harvest? We might laugh at such ludicrous approach to farming, yet 97% of Americans use this same approach when it comes to maintaining their health.

Habits of the Three Percent

They have a different philosophy than the other 97%.  It’s their belief that it is much easier to stay well than to get well. (What a Concept!)  They constantly look for ways to drive their health upward to the next level.  They understand that medicine has its place, yet they rarely use it.  They have a deep understanding that one’s immunity is “everything” and they work at keeping it strong.  They don’t worry about the Media’s Latest Health Worry. They understand that true health comes from the inside and so does disease.

“The Microbe is nothing. The terrain is everything.”

Louis Pasteur, said the above on his deathbed, finally recanted his germ theory by admitting that the microbe (germs) is nothing. The terrain (your body’s immunity) is everything.  The 3% understand this fact.

The Strategy of the Three Percent

They eat quality foods. Drink pure water.  Exercise regularly.  Get adequate rest.  Exercise stress management. Have their spine’s routinely checked for subluxations. Take quality whole food supplements.  Spend time out in nature.  Read positive literature.

Sounds simple doesn’t it?  However, the numbers suggest that it is not that easy.  It all comes down to a choice.  Your Choice!

Yours in Health!

Dr. Gould

Cincinnati Cycling Injuries & Prevention

Published
by
Dr. Edward Gould
on August 25, 2011
in Cincinnati Chiropractors, Cycling Injuries and Wellness 101
. 0 Comments

LAThe beauty of cycling, is that it is a very low impact form of exercise that results in fewer injuries than higher impact activities such as running. However, the number of repetitions that cyclists perform (roughly 6000 revolutions per hour) is much greater than any other sport. Chronic injuries can occur from riding too long, too fast or too often. I always advise my patients to have a professional evaluate how their bike fits their body. An improper fit of the handlebars, saddle, frame or pedals can cause a predisposition to musculoskeletal problems aka pain and injuries.

Common Injuries Encountered By Cyclists

Neck & Mid Back Injuries

  • Causes – This problem is typically due to over exertion of the muscles that extend the neck and raise the shoulders. The cause of this is usually the rams-horn style of handlebars that cause the rider to hold the head and neck in a hyperextended position for prolonged periods of time. Some individuals have problems with this due to the loss of the normal forward curve (lordosis) in their neck.  This type of structural problem is best addressed with chiropractic care.
  • Symptoms – Spasm, tenderness and soreness of the muscles of the neck and upper back. Pain is usually felt with extension and rotation of the neck.
  • Treatment – Initially stretching and strengthening the muscles of the neck and upper back is advisable. If the problem persists, it maybe due to structural problems in your neck.  If the neck and upper back pain persists for more than a week you need to be evaluated.

Lower Back  & Injuries

  • Causes – Lower back strain and pain can occur when an unconditioned rider rides too long with the back flexed forward.  Other causes are obesity, weak trunk muscles or biomechanical dysfunction in the form of lumbar and sacroiliac subluxations .
  • Symptoms – Decreased mobility of the trunk and spasms of the lower back. Pain is usually felt with flexion and rotation of the trunk muscles.  In many instances, lower back pain will be felt more on one side due to asymmetrical loading of the sacroiliac joints. If not corrected the individual may begin experiencing Sciatica.
  • Treatment – Strengthening and stretching of the torso, lower back and hip musculature will help remedy many of the lower back symptoms many riders experience due to muscular weakness. If the injury has caused pain due to misalignments in the lower back or sacroiliac area strength training will only irritate the condition. If this is the case, chiropractic evaluation is indicated.

Trochanteric Bursitis

  • Causes – Trochanteric bursitis is an inflammation of the bursa on the side of the hip, typically caused by the gluteus medius or iliotibial band rubbing over the bursa and causing irritation.  The injury is most common in cyclists with a saddle adjusted too high, unequal leg lengths (possible sacroiliac subluxation) or weak hip muscles.
  • Symtoms – There is a gradual onset of pain. Typically, the pain is on the side of the hip and will gradually migrate down the side of the leg.  If not properly treated, sleeping on the affected side and climbing stairs will begin to cause pain.
  • Treatment – Resting and icing the area is always beneficial.  Trochanteric busitis is usuallly a symptom of riding with a saddle that is too high.  Consider lowering the saddle to limit hip extension with each stroke.  Once the pain begins to subside begin stretching the gluteus medius and the IT band.

As I mentioned in the beginning of this post it is very important to have a professional help you to set up your bike.  Ergonomics are not just for the office.  A properly set up bike will not only increase your bike riding enjoyment but it will also minimize your chances of overuse injuries. Below is a video of a professional setting up a riders bicycle.

I hope this post has been helpful.  If you live in the Cincinnati area and are still experiencing pain while riding, even though your bike has been professionally fitted to your body give me a call and schedule an exam.

Happy Riding,

Dr. Gould

Cincinnati Chiropractor Choices

Published
by
Dr. Edward Gould
on August 19, 2011
in Cincinnati Chiropractors, Low Back Pain and Wellness 101
. 0 Comments

Making a Better Choice

If you live in the Cincinnati area, you have likely heard,  seen or received advertising from various Chiropractors.   The question is, if you need one, how do you choose one that is right for you? In this article, I’d like to share with you answers to some of the most common questions about Chiropractic Care, which will allow you to make a better choice.

I would like to begin by saying there is absolutely nothing mystical about chiropractic care, once you have a basic understanding of it.  In reality, Chiropractic makes more sense than many other forms of health care.

Chiropractic’s Philosophy is one that works “with” the body, not “against” it. Within you, there is a Life-Force, an intelligent energy, that runs and monitors “all” the processes of your body. Chiropractors have a name for this force, we call it the body’s “Innate-Intelligence.” This inborn intelligence has the ability to heal you and keep you healthy all the years of your life.

Like the front end of your car, the spine is also susceptible to misalignment problems.  When spinal misalignments occur, there is a disruption in the flow of this energy, allowing you to become susceptible to illness, injury and disease. Correcting spinal misalignments restores this intelligent flow of energy in your body, allowing you to regain your health.

A Chiropractor’s “primary function” is to correct  spinal misalingments.

People are always amazed how simple Chiropractic is once they understand it.  Yes, Chiropractic is simple, however, it is also extremely effective for a wide variety of health problems.

Ask Around!

Selecting a chiropractor should be no different than selecting a dentist, surgeon or accountant.  Do you have a friend that is currently going to a Chiropractor?  That is the best way to find a good one.  I never recommend yellow pages or other forms of advertising.  Remember, advertising (television, radio, printed ads or the “latest-marketing-gimmick” offering you a free dinner) is used to “entice” you to become a client. If you are looking to find the best deal on groceries or garden supplies, by all means check out local advertisers.  However, choosing a doctor should be a bit more contemplative.  Ask around, eventually you will hear one doctor’s name stand out above “all” the others.  Let that be your choice.

If your search for a chiropractor has brought you to my website, I would like to briefly tell you about my philosophy as a physician. First and foremost, my commitment has always been focused on one thing, Quality Patient Care. It is my belief, that the doctor patient relationship is critical when it comes to dealing with health problems. I’m dedicated to building a relationship with each of my patients, so that I can fine-tune my treatment to their individual needs.

Today’s health care arena offers many choices, if you choose my office; you will be educated, informed and respected.

Yours in Health, Naturally!

Dr. Gould

The Best Time of the Day to Exercise?

Published
by
Dr. Edward Gould
on April 23, 2011
in Aging, Cincinnati Chiropractors, Fitness, Nutrition 101 and Wellness 101
. 0 Comments

For as long as I can remember — from the first time I set foot in a gym, actually — I’ve been listening to folks debate the question: When is the best time to exercise?

Now a new study may finally shine some light on the matter. Researchers found that exercising before eating has several beneficial effects, including preventing weight gain and maintaining insulin sensitivity.

Researchers in Belgium took 27 healthy young men and fed them all a horrible diet high in sugar and fat and calories. The particular diet was chosen because it was just about guaranteed to create both weight gain and a reduction in insulin sensitivity. Insulin sensitivity is something good — it’s when the cells respond well to insulin, meaning that insulin does an excellent job of removing excess sugar from the bloodstream and getting it into the cells where it can be “burned” for energy. When someone is said to be insulin resistant, on the other hand, the system doesn’t work well, and the person winds up with high blood sugar and high insulin — a path to either metabolic syndrome or diabetes. Most diabetics are insulin resistant, and most people who are insulin resistant are overweight, since insulin “shuts down” the fat-burning process.

In the Belgian study, the researchers divided the men into three groups. One group did nothing but eat the terrible diet. The second and third group exercised and did the exact same workout, but the second group exercised after breakfast and the third group exercised before breakfast.

The results were both surprising and dramatic. The control group gained a lot of weight and also saw their insulin sensitivity plunge (meaning they became much more insulin resistant — not a good outcome). The group who exercised after eating also gained weight but not nearly as much as the control group. And the group’s insulin sensitivity went down, just as with the control group.

But the group who exercised before eating was a whole different story. This group, despite eating a horrible, weight gain-inducing diet, did not gain weight. Not only that, but the group’s insulin sensitivity remained high and the bad diet did not make the group insulin resistant. “This study for the first time shows that fasted (empty stomach) training is more potent than fed training to facilitate adaptations in muscle and to improve … glucose tolerance and insulin sensitivity,” said the study’s authors.

Conventional wisdom holds that it’s always best to eat something before working out. Proponents point out that you need energy for working out — energy that comes from carbohydrates. “Fat burns in a flame of carbohydrate,” they say.

It’s interesting that back in the days of “Stay Hungry” and “Pumping Iron,” when the big meccas of bodybuilding like World Gym and Gold’s Gym in Venice were home to such legendary bodybuilders as Arnold Schwarzenneger and Franco Columbo, everybody trained on an empty stomach. Bodybuilders of that era believed that you were more likely to mobilize your fat stores for fuel if you didn’t have to burn off a whole bunch of carbs that you just scarfed down for breakfast. We now know that they were mostly right.

So should you forgo eating before working out? Not necessarily. “If you’re interested in performing better — like if you’re training for an event — you might want to eat first,” said exercise physiologist and That’s Fit expert Liz Neporent. “But for weight loss, evidence does seem to be trending towards not eating before working out.”

Neporent pointed out that as a practical matter, there are going to be a fair amount of people who don’t do well when they don’t eat before working out. “They get dizzy, sick and even faint sometimes,” she said. “But I’ve also had people eat right before working out that have felt exactly the same way!”

Bottom line: It’s an individual thing, and no one prescription is going to work for everyone.

But for those who want to try it (and who don’t get lightheaded or dizzy), working out first thing in the morning on an empty stomach might be just the thing to stop weight gain in its tracks. It did in the Belgian study, and those folks were purposely eating a really bad diet. It should work even better if you also couple it with a diet designed to help you reach your goals.

via When Is the Best Time to Exercise? – That’s Fit.