Welcome to the Alphabiotic Balance Center's blog for Alphabiotics, Clinical Nutrition and general wellness advice.
Get Off Your Arse!
Sitting is clearly the new black. We sit in our car on our commute to work, sit at our desks all day and then give ourselves a break on lunch. Scrap that! We sit our butts back down again for our much needed lunch break and then go back to work and sit some more. Throw in the commute back home and then the rest of the night on the couch, in front of the TV. Rinse and repeat the next day and the next and the next and the next…you get my point! My client and I were talking about it the other day and she brought up a great point. We go from one box to the next. Car - Office - Car - House! Thanks Sheila, great point!
If we are not willing to change this then we will continue to see a decline in our health. I honestly feel like as humans we changing dramatically from where we were meant to be. As hunters and gatherers we were on the move more often during the day than not. This allowed for blood circulation, healthy brain function and stronger bones and muscles.
Sitting for all day creates the following health challenges:
- Heart disease: Muscles burn less fat and blood flows more sluggishly when we sit, allowing fatty acids to more easily clog the heart. Prolonged sitting has been linked to high blood pressure and cholesterol.
- An overproductive pancreas: A 2011 study found a decline in insulin response after just one day of prolonged sitting. This can lead to insulin resistance and diabetes. Throw in our high sugar diets and no wonder diabetes is an epidemic.
- Tight muscles and kyphotic syndrome: The psoas muscles are over firing when we sit for too long. The psoas muscles connect the lower back to the upper thighs so imagine this; Pull your shirt down and staple the bottom to your thighs so when you stand up it is harder on your posture. This is the effect sitting for prolonged periods of time does to the psoas and lower back. Inflexible hips and compressed discs are a part of the package too when you sign up for this gig.
- First thing in the morning do a few minutes of active stretching. This means stretching in motion as apposed to static stretching which you can do before you go to bed. I like to do breathe work or meditation too in the morning.
- Sit on a yoga ball or get a standing desk.
- Put a note on your desk with the numbers ’30’. Use this as a reminder that every 30 minutes you need to get up for 2 minutes. This a good time to use the restroom, get some water or do a 2 minute hip flexor stretch which can be done while still typing away and being productive.
- Set up your work station so that your legs are parallel to the ground and the angle of your hips are flat. If possible mount your screen eye level or raise your laptop so that your 12 pound head is not straining your neck all day. Also focus on your shoulders so that your chest is open. Keeping your keyboard close to your belly will go a long way.
- On your lunch break find a place to stand which not only will be good for your spine but makes digestion easier too.
- As for exercise that is a blog on it’s own but let me make this one point. Cross training is everything. Sticking only to yoga, running, weights or whatever you have latched onto is a mistake in my opinion. Change it up and get outside as much as possible. Vitamin D is not only good for your bones but also keeps your immune system intact. Being in a gym is only adding another box to your life so perhaps alternate between gym workouts one day and outdoor workouts the next. If you live in a cold climate then make sure that the gyms you are in are fun inspiring places like yoga studios, spin studios, lap pools or martial arts gyms.
Monday AM or on lunch: Weights and Boxing in the evening
Tuesday evenings: Beach touch rugby
Thursday AM: SoulCycle spin class and Beach rugby in the evenings
Friday AM or on lunch: Weights
Sunday: Beach rugby or bike ride
Do I get that in consistently? Absolutely not but even 50% of it allows for my body to stay active and healthy.
Using these tips can absolutely extend your life and make it a lot more fun. I got to run! My back is starting to hurt…
It is the responsibility of us all to spread the truth, and to educate about true wellness. If you feel like you have learned anything at all from this article, I urge you to please post it on your social media feeds, and e-mail it to friends and loved one's, so that you can be a part of the perception that true health starts with nature.
At the Alphabiotic Balance Center we deal with cause correction, and preventive wellness. Bruce Fulford D.A, CN, Ph.D, uses Alphabiotic alignments to keep the brain and body in balance, as well as clinical nutrition for dis-ease, hormone and pH balancing, weight challenges and most other health issues.
Please visit www.AlphabioticBalance.com to find out more. We have offices in Venice, CA and Hollywood, CA. Bruce also travels internationally with professional athletes and has a passion for injury prevention.
Thanks for reading :)
'Bruce at the Alphabiotic Balance Center has helped me immeasurably! I am a professional trainer as well as soccer player. When I started with Bruce everything hurt! The life of a pro athlete had taken its toll. Chronic neck pain, athritis from injuries, and an acute case of plantar faschiitis all but vanished within a handful of visits. Bruce is professional, responsible, compassionate, and caring.
Conventional medicine can never compare to the miraculous ability the human body has to heal itself. Bruce can help your body heal itself.
Thanks for sharing your gift Bruce!'
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