Ever wondered exactly what’s happening when you hear that popping sound when you get adjusted by your chiropractor? Or if pop or no pop makes a difference when getting adjusted? Watch this video to find out.
Don’t we all like to be happy all the time? During this time, I feel it would be a good opportunity to share some hope and bring some joy while we are locked in our own house! The main hormone that triggers happiness in our body is endorphin. So this week, let’s talk about a couple of natural (and legal) ways to release endorphins in our body.
I’m pretty sure we’ve all hit a low point in our lives before, whether it’s a terrible break up, someone passing away or when you’ve lost all hope. During those times we may have stuffed ourselves with our favourite food. Eating is often a go to way for people to cheer up during these hard times. That is because eating your favour meal triggers your brain to release feel good hormones like endorphins! But don’t go overboard as we know there are bigger health complications due to obesity!
This is one that I personally do whenever I’m not feeling at 100%. That is exercise. Exercise is a great way for you to forget about all your problems for a short period of time. That is because all forms of exercise triggers the body to release endorphin. This can be anything from cardio training, weight training, HIIT training or even sports. Perhaps it is a good time to release all the negative energy and use it as fuel to get fit and feel good at the same time.
There is something special about Mother Nature. Nature literally mother’s us when we are down and helps us feel better. Going out doors is a great way to release endorphin. Especially, in a place which is nice and empty. Although it is difficult in this time right now, a simple method is to go out in your garden and enjoy the sunshine. That’ll have to do for the time being!
LOL literally laugh out loud. Why do we laugh? Usually something happy or funny happens. When we laugh out loud, our brain releases so much endorphins that it can even increase our pain threshold. Use this opportunity to binge watch on a comedy like Friends or Brooklyn Nine-Nine. Those shows will crack you up.
I have just listed 4 ways to raise endorphin levels while we are all being quarantined. These are difficult times but if we all just stick together as a nation, we are bound to go through this tough patch! Hopefully, these 4 tips will help you cheer your day up and bring you hope!
Every living animal on this planet has muscle fibers. There are some animals who can move for long distances like birds migrating through different seasons and there are some animals that can be very fast and explosive like a lion. That’s the same with human beings, some human beings are very good at long distance sports while some are 100m speedsters. This is because there are two types of muscle fibers in our body; slow and fast twitch fibers. They serve very different purposes.
Slow twitch fibers, also known as Type I muscle fibers, are muscle fibers that contract slowly. Due to the slow contraction, they do not generate a lot of power. Slow twitch fibers are a lot more efficient at using energy and due to that, they are fatigue resistance. This is because these fibers tend to be a lot smaller and are surrounded by capillaries. Many capillaries surround them, so they support aerobic metabolism as there will be more oxygen supply. This results in muscles that can work for a longer period of time with less energy output. This type of muscle fiber is most ideal for people who do long distance or stamina based sports such as marathons and triathlons. They grow through similar types of training over a period of time.
There are two types of fast twitch muscle fibers; moderate (Type IIA) and intense (TypeIIB). Type IIB being the larger one. However, both these fibers are larger in comparison to the Type I slow twitch fibers. Due to the larger size, they are able to produce more force however they need more oxygen to sustain them. Unfortunately, these large twitch muscle fibers are not surrounded by as many capillaries as the slow twitch fiber which makes them easier to fatigue. These muscle fibers are more effective for people who often do more explosive movements such as sprinters, weight lifters and jumpers. These muscles grow through resistance training.
What’s very interesting is even though if the sport demands mostly slow twitch fibers, small amounts fast twitch fibers are also recruited. This is because in the action of each movement a small amount of explosive strength comes out. In sports that require plenty of fast twitch fiber, once the primary fiber fatigues, your body will naturally push the small twitch fiber to do carry on the job. This is why it is important to train both types of muscle fibers.
The amount of fast twitch and slow twitch fiber is predetermined by genetics and at a young age. However, it is not said that they cannot be changed. Many of this is determined by the amount and type of training done. That being said changing between the two types of fast twitch fiber and from fast twitch to slow twitch can be achieved with much more ease compared to altering from slow to fast twitch fiber. However, this does not mean it cannot be done. As long as hard work reigns supreme, and by being consistent with the type of training.
The weather’s getting nicer and you look outside and think “why not take my running to the next level and hit the great outdoors?”
Great idea. Outdoor running is a great way to get some fresh air, enjoy your surroundings and work some stabilizing muscles that don’t necessarily get worked on as much when running on a treadmill.
However, running can be quite taxing on the body and can be even more so when running on uneven surfaces outside. So we’ve got some tips for you to make sure you’re ready for the transition.
-Your warm-up and cool-down is important to prevent injury and ensure that you’re getting the most out of your run.
-Make sure to get a good dynamic warm-up in before you set off for your run. This can include lunges, squats and leg swings. This is important to warm your muscles and prep them for the run.
-After the run is over, be sure to cool-down and lower your heart rate with some static stretching.
Set your running route
-When you’re running, the last thing you want to think about is whether you’re going in the right direction or wondering where you are.
-Before embarking on a new route, be sure to map it out. Know how to navigate it by walking the route beforehand.
-You can also buddy up with someone who has done the route before and is familiar with it.
-For ideas on what routes to run, you can check out running forums to inform yourself on popular trails and parks that people recommend.
-When running, footwear is key.
-Your everyday running shoes are fine for running on the treadmill, but when you’re hitting dirt, gravel or slippery slopes, it’s crucial that your shoes have the appropriate tread to avoid any falls and injuries.
-Supports may also be necessary depending on your particular case so it’s always helpful to consult with a professional about this.
-Outdoor running can be more demanding on your muscles, joints and bones, which can lead to injuries like shin splints and knee pain.
-Start with shorter distances on flatter terrain and work your way up to longer distances, uneven terrain and hills if you’re up for it.
-Don’t push yourself to run at the same pace you would on a treadmill – it’s not the same terrain.
-Start at a comfortable pace and gradually increase it as your body gets used to the conditions.
There are many additional benefits of outdoor running, but the risks also increase. To ensure that you understand how to do it safely and effectively, consult with your structural chiropractor or other health professional.
How good does it feel to get a long weekend escape from the city and go to the bush or the beach? Judging by how empty Auckland got as Easter and Anzac day collided I think most of us wish we could spend more time in the beauty of nature!
While experiencing the relaxing and revitalizing effect of nature, and there is a growing body of science behind the health benefits of getting outside among the trees.
A Japanese study on spending time in forests showed a decrease in cortisol levels (a stress hormone), a decrease in sympathetic nervous activity (your fight and flight system), a decrease in blood pressure, and a decrease in heart rate.
Measurable effects on the immune system have been shown in another Japanese study on an activity known as forest bathing. It sounds weird, I know, it simply involves spending time in the forest whilst smelling wood essential oils. This study also showed a significant increase (23%) in activity of natural killer cells (immune cells). These positive effects persisted even after a month of returning to city living!
Take every opportunity it get outside by visiting parks, beaches, walkways, and the bush. There are so many places to go in Auckland to escape the feeling of being a caged animal indoors all the time. Thankfully, all the great outdoors gives you these effects for free!
Your feet are the 2 things that take you everywhere throughout your day. Imagine if they were in pain all the time and you couldn’t use them… Ask anyone who’s had plantar fasciitis or any other foot injury – it’s no walk in the park (pun intended).
Whether you’re an avid runner, working on your feet all day or even if you just enjoy the occasional stroll in the park, tension can build up in your feet that may lead to pain, discomfort or even injury. This is especially apparent in people today since more and more people are being put into shoes at a young age and the musculature in the foot begins to waste away since they’re not being used. This leaves the foot susceptible to injury
Getting in the habit of mobilizing your feet for less than 10 minutes a day can help prevent the pinch points in your feet from developing into problems. All you need is a ball and some space to stretch. The ball should ideally be hard like a lacrosse ball or yoga ball, but a tennis ball will do the trick too.
Ready? 3 simple steps.
Start in a kneeling position and stretch the tops and bottoms of your feet.
Focus on your breathing and go deeper in the stretch on your exhale.
Do about 30 seconds to 1 minute on each stretch.
Lift your big toe while keeping your little toes on the ground.
Then reverse and lift all your little toes while keeping your big toe on the ground.
If you have trouble doing this then you know you’ve got some tight feet. Try mobilizing your toes by separating them with your fingers but putting your fingers in between your toes. Spend about 30 seconds to a minute on each foot. Watch this video.
Take your ball and start rolling it under the bottom of your foot.
Start with the ball at your heel and work your way through the arch to the toes.
Spend extra time on the spots that feel more tense and alternate the pressure and speed. Spend about 1-2 minutes on each foot. Watch this video.
By doing this simple routine every day or as often as you can, you can help prevent overuse injuries in your feet to make them mobile and happy.