CrossFit fixes that which Medicine baby sits

                  

Most of you that follow Bulletproofbodies are already regular exercisers so we are preaching to the converted. 

Our global community are already finding new and innovative ways to exercise and move.

However, what if our opportunity to exercise was confined to the small and impracticable area of the home only such as those on lock-down.

For some people in the UK, outside the home is the ONLY place you can really exercise. As long as social distancing is being adhered to, obviously. 

So, what would the consequences be if we couldn't exercise?

• Increases in domestic violence 
• Increases in loneliness (as more people live on their own)
• Increased mental heath issues
• Increased sedentary behaviour
• Increased levels of obesity
• Increased consumption of junk food
• Increased consumption of alcohol
• Increased amounts of screen time

Ironically, all the things that would put us in the Chronic Disease bucket and increase our risk of being vulnerable to Corona Virus.

Whilst we recognise the Medical guidance of short-term solutions such as, social distancing, they should not come with the long-term health consequences. You are just creating a problem to solve a problem.

Daily exercise is a life-line for most people and a worthy, positive health behaviour that needs to be nurtured. At a time when we need to boost our immune system the most, we should not restrict the evidence-based drug of exercise being prescribed to the masses.

One of our thought leaders has spoken with regards to Corona Virus and poor health choices. 

The founder of CrossFit, Greg Glassman gives us a lesson about:

“The 5 Buckets of Death.” 

One big bucket and 4 little buckets

This sounds a bit morbid but the majority of those being affected by the virus

are those with underlying health issues.

While the entire globe is almost on lock down, in the UK they are now threatening to take away our opportunity to exercise outside.

The unintended consequences of stopping the world from exercising will have a more dramatic long-term effect on the world's heath than the Corona Virus.

Lack of physical activity is the 4th leading cause of preventable disease that affect the world.

The ironic thing is that if the world was more physically active it would directly effect the other top 5 causes of pre-mature death.

                                             “The 5 Buckets of Death.” 

Bucket 1 - Chronic Disease - Through Sedentary lifestyle 
Coronary Artery Disease, Stroke, Obesity, Diabetes, Hypertension
(86% of the US spending on Healthcare)

Bucket 2 - Microbic - Corona Virus, Fungi, Bacteria

Bucket 3 - Genetic - The wrong Parents

Bucket 4 - Kinetic - Car Accident, Gun shot wound, Stabbing

Bucket 5 - Toxic - Poisoning

What has happened in this current environment is that Corona virus has jumped from the Microbic bucket into the Chronic Disease bucket and started a fire.

Corona virus is mostly effecting those already with co-morbities and the elderly. 

These are those people already in the Chronic disease bucket.

So these tragic deaths are more related to chronic disease than they are to the Corona Virus.

Just listen for the term "underlying causes" when you next hear the news about someone's unfortunate demise.

The "wilful divide" involves, "getting off the couch and off the carbs."

This is NOT "lifestyle illness" but TWO wilful choices.

The TWO pathological behaviours of poor food choices and lack of exercise

This is behavioually driven, so it needs to be behaviourally addressed, or it will be Medically babysat.

Exercise is a positive health behaviour that needs to be nurtured long-term.

Stopping people from exercising outside actively encourages poor health behaviours.

Exercise fixes that which medicine baby sits. 

The evidence for exercise is so strong that it should be the drug of choice for the world with less side effects than any pharmaceuticals. 

Sedentary behaviour will eventually kill more people globally, thus putting more strain on the NHS long-term than tragic short-lived pandemics like Corona virus.

Unfortunately, this reactionary approach is just adding fuel to the fire, with no thought for the unintended consequences that may have greater implications on global health long-term.

Staying physically active and making conscious decisions about what food you eat are more likely to save your life long-term, so that if you became infected with Corona Virus you have a better chance of fighting off the symptoms and making a full recovery.

We need to use this opportunity to reflect on our current global health behaviour, as chronic preventable disease has been steadily killing more people globally than the Corona virus, it is just most of us have not been paying attention.

Stay safe, but more importantly, stay active.

What is the single best Medicine we can take for our health?

                   

If you are a regular reader of this Blog then I am preaching to the converted.

However, I would like you to give this short but important video to your friends and family who you know are not getting enough physical activity in their lives.

For investment of just 22-30 minutes per day (which adds up to just over 150 hours per week) you can keep away from the World's number one preventable killer, lack of Cardio-Respiratory Fitness. 

Which is statistically the strongest predictor of premature death.

In addition, if you are more physically active, then your likelihood of having of of the other top 5 diseases also decreases, so it is win/win.

Now this physical activity does not even have to be done in one go!

Three lots of 10 mins, morning, lunch and evening.

We call this "snacking on exercise."

Even if you get your 30 mins of activity, it is still unwise to be in the same position for too long.

Sitting disease includes watching a screen for 5 or more hours daily.

Who doesn't use a computer for work these days?

Why not try a standing desk and alternate positions every 30 mins?

Your challenge is:

Can you limit your sleeping and sitting to just 23.5 hours day?

Video: https://www.youtube.com/watch?v=aUaInS6HIGo

The Story of Lower Back Pain

                   

As athletes we often focus on our bodies but forget to work on our minds. When athletes are in pain they have a tendency to think very negative thoughts as our self image is heavily linked to our physical prowess.

This article will help us examine our attitudes, values and beliefs about back pain.

Here's where Cognitive Behavioural Therapy comes in and chronic pain sufferers should consider exploring this method as an avenue to back pain relief.

So what is Cognitive Behavioural Therapy and how can it help?

Over the recent couple of decades cognitive behavioural therapy (CBT) has become an accepted first line psychosocial treatment which can help patients to deal with chronic pain, including low back pain. CBT states that individuals, not the outside environment, create their own experiences, including pain. The theory behind CBT is that the process of changing the patient's thoughts about their pain can bring about changes in how the body responds to that pain.

The sensation or perception of pain actually occurs in the brain, so the theory behind CBT works on the premise that the sufferer can change the perception of physical pain by controlling the thoughts and behaviours that feed it.

The patient cannot physically stop or alter the level of the pain, but with practice, he or she may become able to control how their brain deals with that pain. For example a negative thought such I can no longer do this activity anymore might be changed into a much more positive outlook along the lines of "I will do it again just like I used to do."

What the therapist will seek to do is to encourage the patient to focus his or her thoughts (Cognitive), and then focus on subsequent actions which to address (Behavioural). This process may take place over many sessions with the therapist seeking to help the patient to identify negative thoughts and feelings encountered during bouts of back pain. These CBT sessions would attempt to train the patient in how to convert this negativity into positive thoughts and actions, and to develop healthy thinking. This healthy thinking involves positive thoughts and calming your mind and body by using techniques such as yoga, massage, or imagery. Positive or healthy thinking helps to make you feel better, and feeling better reduces the pain perception.

This transition of negative to positive thought processes has been demonstrated to help in enabling the patient to better manage their pain, and change the way in which the patient's body actually responds to the pain. So although the physical pain is still present, changing the patient's mindset can alter and improve their ability to deal with it.

CBT can relieve pain in several ways. It transforms the way in which the patient perceives the pain. It changes the thought processes, emotions, and behaviours in relation to pain, helps to develop coping strategies, and puts the level of discomfort into an improved context. As a result the pain tends to interfere less with the patients quality of life enabling the patient to function better. In addition we can also alter the brain's physical responses that tend to worsen pain. When we are in pain, this causes stress which can negatively affect the production of pain control chemicals like Norepinephrine and Serotonin, which are the body's natural painkillers. CBT can therefore positively impact on the natural pain relief response.

CBT can also help the patient to become more active, which is important because regular, low-impact exercise, for example yoga, pilates, walking and swimming, can help to reduce back pain in the long term.

So how does CBT work in practice?

In order to effectively treat chronic pain, CBT is usually used in conjunction with other pain management treatment such as pain relief medications, physiotherapy, weight loss regimes, various massage techniques, or indeed surgery. In a lot of instances CBT is considered to be one of the more effective forms of treatment, having less risk or potential side effects than pain relief medications or invasive surgery.

CBT sessions can be carried out through a range of formats ie

Individual sessions

Group therapy with other patients addressing the same pain issues

Self Help modules - usually in the form of a book from which assignments are carried out

Computer program or App (CCBT)

Group and individual CBT sessions generally last between 30 minutes and a hour over anything from six to twenty sessions

During the CBT sessions the therapist will work with the patient to break down their problems surrounding their pain into separate components ie their thoughts, physical feelings and actions. These would then be analysed jointly to determine which are unrealistic or negative and then analyse the effect they have on each other and the patient. The therapist and patient will then draw up an action plan to alter unhelpful or negative thought patterns and behaviours.

The challenge then for the patient to practice the application of these changes in their daily life and provide feedback at the next session, with the objective being to teach the patient the application of these skills during the CBT sessions to daily life. By doing this the patient is learning to manage their issues or problems to prevent or reduce the negative impact on their life, and to carry this on after the CBT has been completed.

To summarise cognitive behavioural therapy involves

Developing a positive or problem solving attitude in the patient to reduce the sense of helplessness over their pain and giving them a sense of control

The patient carrying out homework or assignments designed to keep track of thoughts or feelings associated with pain and recording these for review

Developing life skills and coping mechanisms for not only in pain control but in other problems encountered in life such as stress or anxiety

Self help for pain management.

How to benefit from CBT for pain control

Have faith in the concept. There are many research papers demonstrating its effectiveness in assisting pain relief or pain reduction so its important to engage with the process

Actively engage with the concept. You have to put the effort in to get a positive outcome from the sessions

Ensure that you finish all the modules. For CBT to be effective its important to attend each session and complete all the assignments given to you. Indeed one of the major drawbacks of CBT is that of patient non compliance. Ie skimping or not bothering with all the elements of the CBT program

Be open minded about the possibility that CBT could work for you, but it does need your full commitment.

What now with CBT

If you are interested in trying CBT for pain management, talk to your GP or healthcare professional in the first instance. They can point you in the direction of cognitive behavioural therapists specializing in back pain available in the UK through the NHS although there are likely to be waiting lists.

If you wish to have CBT privately then ask your GP to recommend, or alternatively contact the British Association for Behavioural and Cognitive Psychotherapies (BABCP) who will be able to provide details of accredited CBT practitioners.

David Pegg, from Manchester, UK is a director with Lumbacurve International Limited, manufacturers of an effective lower back pain therapy device, developed in the UK and Netherlands.

The concept behind the device was to combine the best of East and West therapies, designed to combat back pain.

Lumbacurve initially provides a passive gravity assisted traction (PGAT) - put simply it gently stretches the lower back, causing the vertebral joints to separate.

This in turn, relaxes the discs and frees up the spinal nerves, thus giving pain relief, as practised by Western physiotherapists, Chiropractors, and Osteopaths.

In addition to this the design features provide the combined benefits of shiatsu stimulation, yogic stretch, and acupressure massage, all recognised techniques, employed in Traditional Oriental Medicine.

It's easy to use. Simply lie on it for a few minutes, do a few simple exercises, and prepare to be amazed.

How to get back pain relief

Article Source: http://EzineArticles.com/expert/David_Pegg/785947

Article Source: http://EzineArticles.com/9319262

Video: https://www.youtube.com/user/DocMikeEvans

CrossFit - a drug free way to manage Type 2 Diabetes

                     

There are several potential risk factors for developing Type 2 diabetes. Some of these are controllable, such as regulating your body weight, whereas others are factors outside your influence, such as aging. One very important risk factor that is most definitely manageable and influential is physical activity. Exercise (or physical activity with a goal - in this case to improve your health), is not only helpful in preventing high blood sugar levels and Type 2 diabetes, but also plays an active role in the management of the disease.

Diabetes is considered a dysfunction in the carbohydrate metabolizing systems in the body, characterized by glycosuria and especially hyperglycemia. This is due to the insufficient production or utilization of insulin, a hormone responsible for the uptake of carbohydrate into your body tissues. In the case of Type 2 diabetes, there is a dysfunction in the regular usage of insulin due to insulin resistance.

What is the importance of exercise in this context?

Examining the benefits of exercise in your body from a physical and mental health perspective, could be a lengthy report on its own. Specifically, in the case of Type 2 diabetes, exercise is a mediator for blood sugar levels in the cardiovascular system. Physical activity plays a key role in...

managing your blood sugar when required to avoid hyperglycemia, and

direct the intake of glucose throughout your body tissues to prevent hyperglycemia and its potentially harmful effects.

Exercise causes a very similar effect in your body's tissues when compared to insulin. Glucose transporters that direct the uptake of blood sugar into tissues can be found on muscle cell membranes. These transporters are activated by insulin, although not exclusively. Physical activity relays signals throughout the central nervous system and also activates these transporters and brings about the intake of glucose into your muscle cells to provide for the skeletal muscle energy demands for muscular contractions. This effect is sustained after a bout of exercise where glycogen stores in the muscle are depleted and the tissues will continue to take in sugar to restore its reserves.

Not only will exercising reduce blood sugar levels and control the harmful effects of hyperglycemia, it will lower insulin resistance in your body through adaption. It increases the efficiency of the working insulin in your blood stream. Less injectable insulin or oral anti-diabetic medications will be necessary to control your blood sugar, and the timing and activation of the hormone itself will also improve.

This is a long-term benefit that will assist in the maintenance of Type 2 diabetes with obvious immediate benefits as well. The best part about this is, in general, any type of exercise is beneficial whether it be some form of cardio or resistance training program.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142

Article Source: http://EzineArticles.com/8802107

Video: https://www.youtube.com/user/CrossFitHQ