Weekend Warrior Injury Prevention and Management: Part 2

As we age, our mind may say ‘yes’ but our body says ‘no’. If you love sports and activities but mostly enjoy them at the weekend, you may be a Weekend Warrior. In this blog, I will highlight some nutritional and supplement tips for injury prevention and management. You don’t have to stop doing what you love if you take stock of what your body is telling you and give it the TLC it needs to regenerate and repair.

Bromelain

Did you know that this enzyme that comes from pineapples is used as a meat tenderizer to break down the connective tissues that makes meat tough? If you want to tenderize a cut of meat fast, make a marinade with some pineapple – it will make the chewy cuts of meat more enjoyable. Bromelain’s enzyme action has been touted and widely used as a natural remedy for improving digestion and reducing inflammation. There’s a lot of scientific evidence (more than 70 studies) evaluating the benefits of bromelain on a variety of conditions including connective tissues injuries, ACL tears, sprained ankles, tendonitis, joint pain and arthritis. In this study, oral bromelain supplementation was as effective as a prescription non-steroidal anti-inflammatory (NSAID) drug in reducing pain, swelling and quality of life. 

Bromelain is safe for most people but if you are on blood-thinning medication or supplements, it may increase the risk of bleeding so get the ‘ok’ from your doctor before supplementing. Here’s one to try:

Collagen

Collagen is the most abundant protein in our body and vital to our health as it gives strength and elasticity to our bones, muscles, tendons and skin. As we age, our body naturally loses collagen which leads to sagging skin and achy joints. Your body needs collagen to heal and repair damaged tissue. In this study, daily supplementation with collagen peptides improved skin elasticity while improving joint function and general wellbeing. To get collagen from food, try adding beef or chicken bone broth to your diet. I use it as a cooking base in the winter for soups and stews. I prefer to make my own and store in freezable containers. Here’s a simple recipe:

https://www.thepioneerwoman.com/food-cooking/recipes/a83002/how-to-make-beef-broth/

If you decide to supplement, opt for the multi-collagen variety. Our body has over 15 types of collagen in the body so you want the most comprehensive collagen available in supplemental form. Here’s my favorite:

Magnesium

This essential mineral is involved in over 300 chemical processes in our body to support bone health and aid in the healing of connective tissues and muscles. Magnesium also impacts your muscles’ ability to contract and relax so it’s great for relieving cramps and pain. In this study, even one week of magnesium supplementation showed improvements in muscle soreness and pro-inflammatory responses after strenuous exercise.

 Some magnesium rich foods include spinach, avocado, pumpkin seeds and dark chocolate. If you need a supplement, opt for a type which has multiple forms. I use this one as it contains all seven forms of magnesium.

MSM, Glucosamine and Chondroitin

Most often sold in a combination, these three are natural components of connective tissues and support and restore cartilage tissue and joints. MSM (methylsulfonylmethane) is a great source of sulfur which is critical to the proteins of muscle tissues, bones and joints. Glucosamine is a simple carbohydrate that is used to synthesize cartilage tissue and chondroitin is formed from glucosamine.  Chondroitin is responsible for structuring the connective tissue and providing strength to cartilage, ligaments and bones. These three compounds are produced in sufficient quantities in young and healthy bodies but slow down as we age which result in loss of strength and elasticity.

It is recommended that the compounds are taken together as they reinforce each other’s actions. This controlled trial shows the clinical benefit that the combination of MSM, glucosamine-chondroitin has on osteoarthritis patients.

Here are two to try:

Omega-3 Fatty Acids

Often called essential fatty acids (EFAs) as our body is not capable of producing its own so we need to consume it in food or supplement form. There is plenty of well-established evidence on the benefits of omega-3 fatty acids for supporting cardiovascular, skin and mental health, but did you know that EFAs are as effective as NSAIDS in reducing arthritis pain?  

The best sources of omega-3 fatty acids are from cold water fatty fish like salmon, sardines and anchovies which can be consumed twice a week for optimal health benefits. If you are not a fan of fish or prefer to supplement, here are two high-dosage products that have been tested for freshness and purity.

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Turmeric

Known as a super spice and widely used as a powerful anti-inflammatory agent, the active compounds in turmeric, curcuminoids, have also been frequently studied for their impact on joint pain. Turmeric helps heal and repair damaged tissues so the spice should be an integral part of your diet. If you’re like me and don’t cook with turmeric often, you can opt for the supplement form – look for ones that contain bioperine (ingredient in black pepper) to optimize bioavailability. Here’s one to try:

Vitamin C

An essential micronutrient, vitamin C aids in healing and is a potent antioxidant that reduces inflammation and provides immunity by supporting cellular function. There are numerous studies on the role of vitamin C to support immunity. In this randomized clinical trial, high-dose vitamin C (2,000mg/daily) and E (1,400mg/daily) reduced muscle damage and inflammatory responses in athletes.

There are so many ways to get vitamin C into the diet but if you need more than 1,500mg, you can supplement with pure ascorbic acid powder. It is inexpensive but as it can give you disaster pants on too high of a dosage, take it slow until your body can tolerate it (bowel tolerance = until you get the runs). Or if you don’t want the hassle, take the liposomal vitamin C which is more expensive but coated to prevent intestinal discomfort with good bioavailability. I take the more economical powder form at home and add it to my shake but have the liposomal capsules on hand for travel. Here are a couple to try:

Pure ascorbic powder:

Liposomal Vitamin C:

5 Ways to Achieve Mental Fitness

Recently, I’ve had the pleasure of meeting up with Cara Bradley, who is a best selling author (On The Verge: Wake Up, Show Up and Shine), mental strength coach and recently named as one of the most powerful women in the mindfulness movement. Cara exudes a sense of presence and calm that’s apparent when you are with her. Cara’s belief is that similar to the fitness craze that started several decades ago, we are now heading into the mental fitness era and so she developed a protocol that outlines her cross-training strategies to feel alive and vibrant. Here, I’ll highlight the key pillars of the protocol. For a full read, you can submit a request to get your own copy.

First, what does being “mentally fit” mean? It is a mind and body approach that optimizes your physical and emotional state to provide you with clarity, sharpness and resiliency.

Movement

Daily exercise and movement are key to building physical and mental fitness. And as we age, it’s not only aerobic exercise but resistance training that is critical to keep our bodies strong. Aim for 30 minutes most days of the week. Need motivation? How about a workout buddy? Or use a friend to help track progress; for example, I tell my friend that I’m committing to X days a week on resistance training/swimming/walking/hiking and then update her on my progress several times a week. I can do it myself but it’s nice to know someone is keeping tabs on me to make sure I commit to getting it done.

Nervous System Regulation

We are bombarded by negativity and news of calamity which promotes fear, anger, anxiety and stress. Cara suggests that rather than succumb to these ill effects, choose to shift to a calmer state through mindfulness meditation, yoga, proper sleep, spending time outside and optimizing the gut-brain connection.

Sleep

We all know the importance of sleep (check out my earlier blog on getting proper sleep). Poor sleep leads to not only foul moods but also a weakened immune system and even weight gain –  it makes you hungrier and promotes insulin resistance according to this study. So make sure to develop good sleep habits and make sleep a priority. Here’s a 3-minute mindfulness movement for sleep that Cara recommends: https://www.mindful.org/mindful-movement-ease-sleep/

You can also check out my tips on ways to optimize sleep.

Mind Training

Meditation is a practice of being present with your mind while sitting still and breathing. It’s called “practice” because you need to keep doing it on a consistent basis to achieve mental fitness. Here are some tips from Cara to get you going:

Purpose of meditation:

https://www.carabradley.net/50-stable-body-stable-mind-and-the-purpose-of-meditation/

Meet your mind:

https://www.carabradley.net/episode-20-meet-your-mind/

Guided meditation with deep breathing:

Gut-Brain Optimization

Have you heard the famous Hippocrates quote: “All disease begins in the gut”? Well, Cara proclaims that “Mental fitness begins in the gut”. Recent studies have shown that our gut microbiome is made up of more than 100 trillion bacterial cells and they produce more of the feel-good transmitters like serotonin and dopamine than the brain itself.

So, to improve our mood and mental clarity, we need to combine psychological approaches with dietary ones to optimize our gut microbiome. A healthy whole foods diet is a foundational pillar but did you know that the nutrient density of our produce grown in the US has declined in the past 50 years? According to The Rodale Institute, we are eating plants that are nutritionally starved thanks to all the industrial agriculture depleting soils worldwide. So, it’s also important to take supplements to ensure you are getting all the vital nturients critical to your health. I am happy to make what naysayers call ‘expensive urine’ as I don’t have my own soil-rich organic garden nor live in a toxin-free bubble.

I’ve been a long-time fan of the products that are produced by Amare Global – they are a mental fitness company with high quality natural products.  Here’s info on the mental fitness pack:

http://ltl.is/xq9tks2

And Last But Not Least, Get Going!

You don’t need to commit to all of the above at once, but gradually adding one of these practices will form your new habit and an established cross-training routine for your mental health. 

You can check out more of Cara’s mental fitness podcast episodes here: 

https://wavve.link/wvo80HTdW/episodes

Injury Prevention Tips for Weekend Warriors

If you enjoy the great outdoors, yardwork, gardening, sports but like many of us, have sedentary jobs, you may be labeled a ‘Weekend Warrior’. These folks typically sit in the office all week and then physically exert themselves on weekends to ‘catch up’ on all the activities they love. Unfortunately, this can be a shock to our bodies particularly as we age, and can often result in a whole list of ailments including shin splints, pulled/strained muscles, plantar fasciitis (heal pain), tennis elbow, knee pain, back pain, neck pain, tendonitis, rotator cuff injuries, ankle sprains – and more! Many of us are no longer 20-somethings but continue to dive into activities forgetting how much more pliable, fit and well-trained we were as youngsters. If you are not frequently training to improve your core strength, flexibility and endurance, you are almost certainly putting yourself at risk for Weekend Warrior injuries. 

So, in this first blog of a series, I’ll cover tips on how to enjoy your activities without getting hurt.

Gradually increase your activity level and do it often!
  • Increase your workouts 10-20% a week to give your body time to build and include enough rest days to ensure adequate repair. The older you are, it’s likely you will need more time to recover so don’t try to keep up with the teenagers but go at your body’s comfortable pace. Keep in mind that even young, competitive athletes train to gradually build strength and endurance over time. When I was in my 20s and 30s, I would push myself to do 5-6 intense workouts a week but was constantly catching a bug/cold. If only I knew then what I know now…
  • If you are active most days of the week with exercise and resistance workouts, you are ‘conditioning’ your body for the weekend ahead and preventing injuries. So don’t be a couch potato during the week – aim for at least 20-30 minutes of exercise daily. If weather is not cooperating, you can do resistance training at home or a short Tabata workout (intense 20-40 sec movement with 10-20 sec break) which requires no equipment. Here are several to try:
Wear the right gear!
  • In addition to safety gear (helmets, knee and elbow pads) and comfortable/supportive clothing, you need proper footwear. If you like to run, buy running shoes that support your shins and feet. You can have the right ones measured for your sport and foot form at stores like Fleet Feet. And make sure you replace the shoes after 350-500 miles. Click to find a Fleet Feet store near you: https://www.fleetfeet.com  
  • To protect your bones and muscles, you can try compression socks and wraps to help reduce inflammation and swelling. I wear compression socks for long plane rides so my shoes will still fit by the end of the journey! They are widely available in different lengths and styles. This one got high marks but make sure you hand wash them so you can wear them for a long time.
Stretching and posture
  • You should incorporate a stretch routine daily even if you are not working out. Stretching can improve flexibility and range of motion while reducing muscle tension. If you’re like me and have little patience for stretching, here’s a 5-minute full body one to try: https://www.youtube.com/watch?v=2L2lnxIcNmo
  • Have you heard of the Egoscue technique? It was designed to build proper posture and body alignment to prevent injuries and pain. When you are in alignment, the spine and muscles  work in sync with optimal function instead of trying to compensate for each other’s weakness. Try out this 5-minute Egoscue exercise to start your day: https://www.youtube.com/watch?v=FdNS95hpL-o
Keep hydrated!

It’s important to keep yourself hydrated especially during the summer heat to avoid cramps, muscle pains and other injuries. Your body sweats out water, electrolytes and even toxins so you should replenish all of it minus the junk. These are good tablets to have around to add to your water. They taste good and have calcium, potassium, magnesium and sodium:

To take a comprehensive approach to hydration, you should also add the trace minerals that your body needs. Trace minerals are essential but only needed in small amounts. Your body depletes them through activity and sweating so it needs to be replenished in small quantities. I like the fulvic and humic trace minerals because they are plant-based, 100% bioavailable and work in concert to support hydration, optimize nutrient uptake and assist in removing cellular waste. As a fan of fulvic/humic mineral complexes, I take it daily even if I’m not doing any physically exerting activities. There are many on the market but this one is pure, odorless and tasteless so mixes in nicely with whatever drink you are having: