Level Up Your Workout: The Science of Cross-Training
Imagine you're a marathon runner, training tirelessly for your next big race. You run every day, focusing on building endurance and speed. But what if there's a better way to train, one that not only improves your performance but also reduces your risk of injury? Enter cross-training, a fitness strategy that involves incorporating various exercises into your routine.
The Science Behind Cross-Training
Studies have shown that cross-training can significantly enhance athletic performance and reduce the risk of overuse injuries. When you consistently perform the same repetitive motions, like running, you put stress on specific muscle groups and joints. This can lead to inflammation and pain. By incorporating different types of exercise into your routine, you can distribute the stress more evenly across your body, reducing the risk of injury.
A study published in the Journal of Strength and Conditioning Research found that cross-training can improve running economy, meaning you can run at a given pace with less effort. This can lead to faster race times and increased endurance [1].
The Benefits of Cross-Training
Reduced Risk of Injury: As mentioned earlier, cross-training helps distribute stress more evenly across your body, reducing the risk of overuse injuries.
Improved Athletic Performance: By incorporating strength training and other forms of exercise, you can build muscle strength, improve flexibility, and enhance your overall athletic performance.
Enhanced Mental Health: Cross-training can help reduce stress, anxiety, and depression. It can also improve your mood and boost your energy levels.
Increased Variety: Mixing up your workouts can help you stay motivated and prevent boredom.
Key Cross-Training Activities
Here are some effective activities to incorporate into your routine:
Strength Training: Focus on exercises that target your core, legs, and upper body. Strong muscles provide better support for your joints and improve running efficiency.
Yoga or Pilates: These low-impact activities enhance flexibility, balance, and posture, which can help prevent injuries and improve running form.
Swimming: Swimming is a fantastic low-impact cardiovascular exercise that reduces stress on your joints while providing a full-body workout.
Cycling: Cycling is an excellent way to build lower body strength and improve cardiovascular health. It's also a great option for cross-training on rest days from running.
Crafting Your Ideal Cross-Training Routine
To maximize the benefits of cross-training, consider the following tips:
Consult a Healthcare Professional: A qualified doctor or trainer can help you design a personalized cross-training plan that aligns with your goals and fitness level.
Listen to Your Body: Pay attention to how your body feels and adjust your routine accordingly.
Start Gradually: Begin by incorporating one or two cross-training activities into your weekly routine, gradually increasing the frequency and intensity as you progress.
Vary Your Workouts: Keep your workouts challenging and engaging by experimenting with different exercises and training methods.
By embracing the power of cross-training, you can elevate your fitness to new heights, reduce the risk of injury, and enhance your overall quality of life.
Ready to Take Your Fitness to the Next Level?
If you're interested in learning more about cross-training or want to create a personalized fitness plan, schedule a consultation with Strive Total Wellness. Our team of experienced professionals can help you design a workout routine that meets your specific needs and goals.
Don't let the fear of injury hold you back from achieving your fitness goals. Embrace the power of cross-training and take your performance to new heights.
Flu Fighters: Supplements for a Healthy Winter
It's that time of year again—cold and flu season. Just when you think you're finally getting into a comfortable routine, along comes a nasty cold or flu that can knock you right off your feet. If you're like most people, you probably don't want to get sick, but you may not be sure what you can do to protect yourself.
One thing you can do is take supplements to boost your immune health. Many different supplements have been shown to help prevent and fight off colds and flu. However, it's important to take the right supplements and to take them in the right dosages.
According to the Centers for Disease Control and Prevention (CDC), the flu is responsible for approximately 290,000 hospitalizations and 56,000 deaths annually in the United States [1]. A study published in the journal Nutrients found that taking 1,000 mg of vitamin C daily was associated with a 17% reduction in the duration of colds. Another study published in the journal Nutrients found that taking 200 IU of vitamin D daily was associated with a 35% reduction in the incidence of colds.
What are the best supplements for flu season?
Here is a list of the best supplements to take for flu season:
Vitamin C: Vitamin C is a powerful antioxidant that can help to boost your immune system. Studies have shown that vitamin C can help to shorten the duration of colds and flu. The recommended daily allowance for vitamin C is 90 mg for men and 75 mg for women.
Vitamin D: Vitamin D is another important nutrient that can help to boost your immune system. Vitamin D is also known as the "sunshine vitamin" because your body produces it when you're exposed to sunlight. However, most people don't get enough vitamin D from sunlight alone. It is recommended that adults take 600 IU of vitamin D per day.
Zinc: Zinc is a trace mineral that is essential for many different body functions, including immune function. Zinc can help to shorten the duration of colds and flu. The recommended daily allowance for zinc is 11 mg for men and 8 mg for women.
Elderberry: Elderberry is a type of berry that is rich in antioxidants. Studies have shown that elderberry can help to prevent and shorten the duration of colds and flu.
Probiotics: Probiotics are live bacteria that are similar to the bacteria that naturally live in your gut. Probiotics can help to boost your immune system by restoring the balance of good bacteria in your gut.
How much should you take of these supplements?
The recommended dosage for each of these supplements varies depending on your age, gender, and overall health. However, you can usually find the recommended dosage on the label of the supplement.
It is also important to note that taking supplements is not a substitute for a healthy diet and lifestyle. Eating a healthy diet, getting enough sleep, and exercising regularly are all important for boosting your immune health.
Where can I find these supplements?
These supplements are available at our online vitamin dispensary!
Next Steps:
If you want to optimize your immune health for flu season, schedule a Functional Medicine Consultation at Strive Total Wellness - our team can help you determine the best supplements for you and create a personalized plan to keep you healthy all year round.
Disclaimer: This blog post is for informational purposes only and should not be considered medical advice. Please consult with your healthcare provider before taking any supplements.
How to Avoid Running Injuries During Marathon Season
Imagine this: You've spent countless hours training, sweat dripping down your face, your heart pounding in your chest. The marathon is just weeks away, and you're feeling stronger than ever. But then, out of nowhere, a twinge in your knee or a sharp pain in your calf strikes. Your dreams of crossing the finish line are shattered.
Running injuries are a common occurrence, especially during marathon season. But with a little prevention, you can significantly reduce your risk and enjoy a healthy, injury-free race.
According to a study published in the Journal of Strength and Conditioning Research, approximately 78% of runners experience at least one injury per year. And marathon runners are particularly susceptible, with injury rates as high as 80%.
Common Running Injuries
Some of the most common running injuries include:
Stress fractures: These are tiny cracks in bones, often caused by overuse.
Tendinitis: Inflammation of a tendon, which is a tissue that connects muscle to bone.
Shin splints: Pain along the shinbone, usually caused by overuse or poor footwear.
Bursitis: Inflammation of a bursa, which is a fluid-filled sac that cushions joints.
Preventing Running Injuries
While it's impossible to eliminate the risk of injury, there are several steps you can take to reduce your chances:
Gradual Progression: Don't increase your mileage too quickly. Gradually build up your distance over time to give your body a chance to adapt.
Proper Footwear: Invest in good running shoes that provide adequate support and cushioning.
Cross-Training: Incorporate other forms of exercise, such as swimming or cycling, into your routine to help prevent overuse injuries.
Strength Training: Build strength in your legs and core to improve running efficiency and reduce stress on your joints.
Listen to Your Body: If you experience pain, don't ignore it. Take a break and let your injury heal before returning to your training.
Proper Nutrition and Hydration: Fuel your body with a balanced diet and stay hydrated to optimize performance and recovery. Pro Tip: supplementation with vitamins can aid in recovery and optimization.
Rest and Recovery: Ensure you're getting enough sleep and taking rest days to allow your body to recover.
Chiropractic and Physical Therapy can be invaluable tools in preventing running injuries. Both disciplines offer unique approaches that can address potential imbalances, strengthen key muscles, and improve overall running form.
Chiropractors can:
Adjust the Spine: By adjusting the spine, chiropractors can help ensure proper alignment and function of the nervous system, which can reduce stress on the musculoskeletal system.
Address Biomechanical Issues: Chiropractors can identify and address biomechanical imbalances that may be contributing to injuries.
Improve Range of Motion: Chiropractic adjustments can help improve the range of motion in the joints, reducing the risk of overuse injuries.
Reduce Pain: Chiropractic care can help alleviate pain associated with running injuries.
Physical therapists can:
Strengthen Key Muscles: Physical therapists can prescribe exercises to strengthen the muscles that support your running, such as the quadriceps, hamstrings, calves, and core.
Improve Flexibility: Stretching exercises can help improve flexibility and reduce the risk of muscle strains and tears.
Teach Proper Running Form: A physical therapist can guide proper running form to minimize stress on the joints.
Provide Therapeutic Modalities: Techniques like ultrasound, electrical stimulation, and massage can help reduce pain and inflammation.
In many cases, a combination of these therapies can provide the most effective results. For example, a runner might benefit from physical therapy to strengthen key muscles, and chiropractic care to improve spinal alignment and to reduce muscle tension and pain.
Don't Let an Injury Ruin Your Marathon
The key to preventing running injuries is to listen to your body, seek professional guidance, and make necessary adjustments to your training routine. By incorporating physical therapy and chiropractic care into your injury prevention plan, you can significantly reduce your risk and enjoy a healthy and fulfilling running experience. Schedule Your Appointment Today!
Sitting Pretty: How to Optimize Your Workspace for Health
Imagine this: You wake up with a stiff neck, a sore back, and a headache. It's Monday morning, and the last thing you want to do is sit at your desk for eight hours. Sound familiar? Unfortunately, this is a common experience for many people. With the rise of remote work and increased screen time, musculoskeletal disorders (MSDs) like carpal tunnel syndrome, neck pain, and back pain have become alarmingly prevalent.
According to the Bureau of Labor Statistics, MSDs account for a significant portion of workplace injuries and illnesses. These conditions not only cause physical discomfort but also impact productivity, job satisfaction, and overall well-being [1].
Ergonomics: Your Body's Best Friend
The solution to this problem lies in ergonomics, the science of designing equipment and workspaces to fit the people using them. By creating a workspace that supports your body's natural alignment, you can reduce strain, prevent injuries, and improve your overall comfort.
The Numbers Don't Lie
A study published in the Journal of Occupational and Environmental Medicine found that employees who used ergonomic workstations reported a 20% reduction in musculoskeletal pain compared to those with traditional setups [2].
The Occupational Safety and Health Administration (OSHA) estimates that implementing ergonomic principles can save employers billions of dollars annually in workers' compensation costs [3].
Creating Your Ergonomic Oasis
Here are some essential tips for creating a healthy workspace:
Chair: Your chair should provide adequate lumbar support and adjustable height. Your feet should be flat on the floor or supported by a footrest.
Desk: Your desk height should allow you to keep your forearms parallel to the ground while typing.
Monitor: Position your monitor at eye level to reduce neck strain.
Keyboard and Mouse: Keep your keyboard and mouse close to your body to avoid reaching and twisting.
Take Breaks: Get up and move around every 30 minutes to reduce muscle tension.
Standing Desk: This allows you to alternate between sitting and standing, reducing strain on your back and legs.
Together, these ergonomic essentials promote proper posture, increase energy levels, and enhance overall comfort, helping you work smarter and feel better. Your body will thank you!
Schedule a Chiropractic Consultation
A healthy workspace is the foundation for a productive and fulfilling day. Schedule a chiropractic consultation if you're experiencing discomfort or want to prevent future problems. Our chiropractors can assess your posture, identify any musculoskeletal imbalances, and develop a personalized treatment plan to help you achieve optimal spinal health.
Don't let pain dictate your life. Take control of your workspace and invest in your health. Schedule a chiropractic consultation today and start feeling better tomorrow.
Move with Freedom: Natural Strategies for Healthy Joints
Remember that time you went a little overboard on that weekend hike, and by Monday morning, your knees felt like they belonged to your grandparents? Yeah, me too.
The Centers for Disease Control and Prevention (CDC) reports over 54 million adults in the US have been diagnosed with arthritis. That's a staggering 23% of the population! [1] While there's no one-size-fits-all solution, there are ways to support your joints and keep them moving smoothly.
Nutrient-rich foods that nourish your joints
Low-impact exercises that strengthen and protect
Lifestyle habits that promote joint health
Fueling Your Joints: A Nutritional Powerhouse
Our bodies are incredible machines, and just like any machine, they need the right fuel to function optimally. When it comes to joint health, certain nutrients play a starring role. Here are some key dietary heroes to add to your plate:
Omega-3 Fatty Acids: These superstars fight inflammation, which can be a major contributor to joint pain. Fatty fish like salmon, mackerel, and sardines are excellent sources [2]. Flax seeds, walnuts, and chia seeds are plant-based options [2].
Calcium and Vitamin D: This dynamic duo is essential for strong bones, which provide a strong foundation for your joints. Dairy products, leafy greens, and fortified foods are good sources of calcium, while sunlight and fatty fish are your best bets for vitamin D [3].
Vitamin C: This antioxidant powerhouse helps protect your joints from damage and may even slow the progression of osteoarthritis [4]. Think citrus fruits, bell peppers, and broccoli!
Lean Protein: Protein is the building block of healthy muscles, which support and stabilize your joints. Lean meats, poultry, fish, beans, and lentils are all excellent choices [5].
Moving with Ease: Low-Impact Exercises for Happy Joints
Exercise is crucial for overall health, but high-impact activities can put stress on your joints. The good news? There are plenty of low-impact exercises that strengthen your muscles and improve joint flexibility without the high-impact. Here are some fantastic options:
Walking: It's simple, effective, and free! Aim for at least 30 minutes of brisk walking most days of the week [6].
Pilates: is a gentle workout that strengthens your core and improves flexibility. It's kind on your joints, making it perfect for beginners or those recovering from injuries.
Yoga: This mind-body practice improves flexibility, strength, and balance, all contributing to healthy joints [7].
Low-impact weight lifting: This involves exercises where one foot always stays in contact with the ground. Examples include squats, lunges, and dumbbell rows. These exercises put less stress on your joints.
Remember, it's important to listen to your body. Start slowly, gradually increase intensity, and don't hesitate to modify exercises if you feel any pain.
Habits for Healthy Joints: Beyond the Plate and the Gym
Our daily habits play a significant role in joint health. Here are some lifestyle tweaks that can make a big difference:
Maintaining a Healthy Weight: Excess weight stresses your joints, particularly your knees and hips. Aiming for a healthy weight can significantly reduce joint pain [8].
Managing Stress: Chronic stress can worsen inflammation and contribute to joint pain. Relaxation techniques like deep breathing, meditation, and yoga can be helpful [9].
Getting Enough Sleep: When you're well-rested, your body has a chance to repair and rebuild tissues, including those in your joints [10]. Aim for 7-8 hours of sleep each night.
Maintaining Good Posture: Proper posture keeps your joints aligned and reduces stress on them. Focus on sitting up straight, keeping your shoulders back, and engaging your core muscles.
Conclusion: Your Journey to Happy Joints Starts Now!
Taking care of your joints doesn't have to be complicated. By incorporating these natural strategies into your life, you can keep your joints healthy, mobile, and ready for all your adventures. Remember, consistency is key! Make these practices a part of your routine, and you'll be well on your way to enjoying pain-free movement for years to come. Ready to take the first step towards healthier joints? Schedule with our team of experts at Strive Total Wellness today! We'll help you develop a personalized plan to keep you moving with ease!
Disclaimer: This blog post provides general information and shouldn't be taken as medical advice. Always consult with your doctor before starting any new exercise program or making significant changes to your diet.
Travel Well This Summer: Tips to Stay Healthy on the Go
Stay healthy while exploring! This summer, avoid travel woes with our top tips for staying energized and illness-free on the go. Learn about packing essentials, immune-boosting habits, and beating jet lag. Travel smarter, feel better, and maximize your summer adventures!
Imagine this: you've booked your dream vacation, a perfect escape to exotic beaches or a thrilling adventure through ancient ruins. You pack your bags, daydream about turquoise waters or cobblestone streets, but a nagging worry creeps in - what if you get sick and miss out on all the fun?
Fear not, fellow traveler! A study by the Centers for Disease Control and Prevention (CDC) found that 1 in 5 travelers get sick abroad [1]. But with a little planning and some smart practices, you can significantly reduce your risk of getting sick and ensure your summer is filled with unforgettable memories, not missed adventures due to illness.
This guide will equip you with the knowledge and tools to stay healthy on your summer travels, from hydration hacks to smart sun protection strategies. So, let's dive into the world of healthy travel and ensure your summer escape is everything you dreamed of!
Hydration Hero:
Staying hydrated is crucial for overall health, but even more so when traveling. Different climates, increased activity levels, and airplane travel can all contribute to dehydration. A study published in the Journal of Wilderness Medicine found that dehydration can significantly impair cognitive function and physical performance [2].
Tips:
Pack a reusable water bottle: This allows you to refill easily and avoid single-use plastic waste. Aim to drink throughout the day, not just when you feel thirsty.
Download a hydration app: These apps can help you track your water intake and set reminders to drink.
Embrace local fruits and vegetables: Many fruits and vegetables have high water content, making them a delicious and hydrating way to stay cool and replenish electrolytes.
Utilize electrolytes: Electrolytes are minerals that help your body absorb and retain fluids. They help draw water into your cells, which is essential for proper hydration.
Food Fighter:
Airplane meals and unfamiliar cuisine can tempt you to stray from your healthy habits. However, a balanced diet is key to maintaining your immune system and avoiding travel-related tummy troubles.
Tips:
Research your destination's food safety guidelines: The CDC website offers excellent resources on food safety for travelers [3].
Pack healthy travel snacks: Nuts and fresh produce can provide quick and nutritious options when you're on the go.
Be mindful of street food: While it can be a delicious way to experience local culture, use caution when it comes to street vendors. Opt for well-cooked options and avoid anything that seems unhygienic.
Sun Smart:
Sunburns are not just uncomfortable; they can also weaken your immune system, making you more susceptible to illness.
Tips:
Apply sunscreen liberally and reapply often: Opt for a broad-spectrum sunscreen with SPF 30 or higher, and reapply every two hours, or more frequently if swimming or sweating.
Seek shade during peak sun hours: Between 10 am and 4 pm, the sun's rays are the strongest. Plan your activities around these times and take advantage of shade whenever possible.
Cover up: Wear lightweight, long-sleeved clothing and a wide-brimmed hat for added protection.
Sleep Savior:
Travel can disrupt your sleep schedule, leaving you feeling groggy and vulnerable to illness. Aim for consistent sleep patterns as much as possible.
Tips:
Adjust your sleep schedule gradually: If you're traveling across time zones, start adjusting your sleep schedule a few days before your departure.
Create a relaxing bedtime routine: Pack familiar items like your favorite pillow or a calming sleep app to help you unwind before bed.
Minimize screen time before bed: The blue light emitted from electronic devices can interfere with sleep quality.
Travel Well, Worry Less:
Following these tips and staying informed about your specific destination's health recommendations can significantly reduce your risk of getting sick and ensure your summer travels are filled with health, happiness, and unforgettable memories.
However, consider scheduling a consultation with our team at Strive Total Wellness for optimal well-being before, during, and after your trip. We can offer personalized travel health advice, discuss any pre-existing conditions, and ensure you're in peak shape to conquer your travel goals!
Don't wait until the last minute - contact Strive Total Wellness today and let's get you ready for a healthy and adventurous summer!