Yes, you can! I have successfully assisted hundreds of patients in achieving their health and wellness goals by utilizing these five essential ingredients: food, sleep, PRI (Postural Restoration Institute) physical therapy, meditation, and a structured walking (movement) program. Each of these components plays a crucial role in enhancing overall well-being and can be tailored to fit individual needs and lifestyles. Let's take each of these ingredients and break them down into practical, achievable steps that can lead to significant improvements in your health journey.
First, let's discuss food. Nutrition is the foundation of good health, and understanding how different foods affect your body is essential. Begin by incorporating more whole foods into your diet, such as fruits, vegetables, whole grains, and lean proteins. Aim to reduce processed foods and added sugars, which can lead to various health issues. Planning your meals in advance and keeping a food diary can help you stay accountable and make better choices. I would encourage you to read In Defense of Food by Michael Pollan or his how-to manual based off that book, Food Rules: An Eaters Manual. He sums up how we should eat with this brilliant and brief quote:
"Eat food. Not too much. Mostly plants."
As I stated in an earlier post, my lifelong ambition has been to reach a healthy 100 years of age. Dan Buettner, the authority on the Blue Zones, has conducted in-depth studies on this subject. His Emmy Award-winning documentary mini-series, "Live to 100: Secrets of the Blue Zones," offers a fantastic exploration of the role food plays in achieving longevity. His findings align closely with Michael Pollan's advice.
The truth is, most people know how to eat well. The difficulty is doing that when we are tired, bored, frustrated and angry. Here is were the practice of mindful eating can help. Next time you are reaching for that cookie or a second helping, ask yourself why. Are you really just overwhelmed at work? Frustrated with your spouse or child? Bored? Often by taking a step back people will observe that in fact they are not eating because they are hungry, they are eating to squelch a difficult emotion. As eating becomes more intuitive and more mindful, it is easier to pause, assess the moment, and choose your next step. That next step might be going for a walk or talking to your kid instead of grabbing those chips.
Next, we have sleep, which is often overlooked but is vital for physical and mental health.
Sleep deprivation has been widely studied for its effects on inflammation in the body, revealing a strong connection between inadequate sleep and increased inflammatory responses. Here is a summary of key findings:
1. Immune System Activation: Sleep deprivation, even in the short term, can trigger an overactive immune response. This can lead to the release of pro-inflammatory cytokines (e.g., IL-6, TNF-alpha), which are signaling molecules that promote inflammation.
2. Chronic Inflammation: Over time, the body's inflammatory response can become dysregulated due to ongoing sleep deprivation, potentially contributing to chronic inflammation. This chronic state of inflammation is linked to various health conditions, including cardiovascular disease, diabetes, and autoimmune disorders.
3. Sleep and Cytokine Production: Research shows that sleep disruption alters the production and regulation of cytokines. Inadequate sleep leads to an increase in these inflammatory markers, suggesting a link between poor sleep quality and heightened inflammation.
4. Mechanisms of Sleep-Induced Inflammation: Several mechanisms are proposed, such as altered autonomic nervous system activity (e.g., increased sympathetic nervous system activity) and changes in cortisol levels. Disruptions in these systems can lead to an imbalance in immune function, promoting inflammation.
5. Impact of Chronic Sleep Loss: Chronic sleep deprivation, such as that experienced by shift workers, can result in sustained elevated levels of inflammatory markers. This long-term inflammation is associated with an increased risk of various diseases, including neurodegenerative conditions and metabolic disorders.
6. Sleep and Recovery: Sufficient sleep, especially during deep stages (like slow-wave sleep), is critical for the body's ability to reduce inflammation. Sleep helps restore balance in the immune system and reduce the production of inflammatory cytokines.
In summary, sleep deprivation has a profound impact on inflammation, both acutely and over time, contributing to a range of health issues. Getting adequate, quality sleep is crucial for regulating immune function and reducing inflammation in the body.
Establishing a consistent sleep schedule by going to bed and waking up at the same time every day can significantly improve your sleep quality. Create a relaxing bedtime routine that might include reading, gentle stretching, or taking a warm bath. Make your sleep environment conducive to rest by keeping the room dark, cool, and quiet. Limiting screen time before bed is also crucial, as the blue light emitted by devices can interfere with your body's natural sleep-wake cycle. I would be remiss if I did not address the cultural norms of sleep deprivation. Our modern society values being busy. Sleep deprivation is a badge of honor. Ask yourself why you are participating in an activity (sleep deprivation) that is also a form of torture.
If you maintain a regular sleep routine, aiming for an average of eight hours of sleep per night, but still experience poor sleep, it might be necessary to evaluate whether you have insomnia or a disrupted sleep breathing disorder. Insomnia involves an overactive or reactive brain and nervous system and is most effectively addressed through cognitive behavioral therapy by a CBT-I sleep specialist. If you cannot find a provider nearby, online programs are available. Begin your search for a provider here.
You may also be struggling with a sleep breathing disorder like snoring or obstructive apnea in which your a not able to keep your airway open sufficiently to allow easy respiration all night long. This can be treated with mechanical interventions such as the mandibular advancement splints, orthodontia and physical therapy. Not being able to breathe easily is a very stressful state and it is easy to see why in the case of disruptive breathing we would wake feeling tired, stiff and generally unwell. Essentially we are in a high state of sympathetic stress all night when instead we should be in a state of parasympathetic rest and recover. PRI physical therapy is one way to start addressing the mechanics of keeping an air way open all night and using the diaphragm as the primary muscle of respiration for easy relaxed breathing.
Moving on to PRI physical therapy, this specialized form of therapy focuses on correcting postural imbalances and improving movement patterns. It can be particularly beneficial for those suffering from chronic pain or discomfort. Start by finding a qualified PRI therapist who can assess your posture and movement. They will guide you through tailored exercises aimed at restoring proper alignment and function. Consistency is key, so make sure to incorporate these exercises into your daily routine to see lasting results. In my work with those that suffer from disrupted sleep and/or chronic states of inflammation, I generally start patients on one or all of the follow three exercises:
Supine 90/90 Hip Lift
Sternal Positional Stretch
All Fours Posterior Mediastinum Expansion with Left AF IR.
The combination of these exercises will reposition and align the hips, pelvis, spine, ribs, shoulders and head, release anterior neck, apical and posterior mediastinum restrictions, and strengthen the internal obliques, diaphragm, transverse abdominus, pelvic floor, triceps and serratus anterior muscles. This powerful combination of exercises will restore full rib cage mobility, strengthen the muscles of inhalation, and open the air way. The following videos will walk you through each exercise. I have also attached PDF versions at the end of this post.
Meditation is another powerful tool for enhancing mental clarity and reducing stress. Begin with just a few minutes a day, gradually increasing the duration as you become more comfortable with the practice. There are various forms of meditation, such as mindfulness, guided meditation, or loving-kindness meditation, so explore different techniques to find what resonates with you. Consider using apps or online resources to help you get started and stay motivated. I use and recommend the app Insight Timer. Regular meditation can lead to improved focus, emotional regulation, and a greater sense of peace. Studies show that meditation and physical activity can lower inflammation and pain. I frequently recommend combining meditation with two of the other five essential components for reducing inflammation: Sternal Positional Stretch and/or walking. Personally, for the past six years, I've taken a daily 20-minute walk while listening to a guided meditation. The effect on my mental and physical health has been extremely positive. As with most wellness strategies, I advise trying a form of meditation that suits you best for 30 days and then assess how you feel.
Lastly, a walking program is an excellent way to incorporate physical activity into your daily life. Walking is accessible to most people and provides numerous health benefits, including improved cardiovascular health, enhanced mood, and increased energy levels. Start by setting a goal for daily steps, aiming for at least 8,000 steps per day. You can break this down into manageable segments, such as taking short walks throughout the day or incorporating walking into your commute. Consider finding a walking buddy or joining a local walking group to stay motivated and make it a social activity. If for some reason you are not able to walk daily, talk to your PRI PT about other forms of movement that would be right for you. Biking and swimming can be excellent alternatives.
By focusing on these five key ingredients and breaking them down into achievable steps, you can empower yourself to take control of your health and well-being. Remember that progress takes time, so be patient with yourself and celebrate each small victory along the way.
Be well, Brenda
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