Wellfie Wednesday Tip #96: Path of Resilience

Happy Wellfie Wednesday and welcome back! This week with is brought to you by Patrick (@TheFuelPhysio). And we hope the topic is something that is applicable to everyone.

     This week I want to talk Resilience and making sure you are aware of your ability to "bounce back" when faced with difficult experiences. "Resilience is the process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress — such as family and relationship problems, serious health problems or workplace and financial stressors." (1) So essentially how you react when unexpected or unwanted situations come your way. Do you get trapped behind new road blocks or roll with the punches and adapt to a new environment? 

     The American Psychological Association has some great resources on Resilience, including strategies and places to seek help. I'll go ahead and share with you their "10 ways to build resilience," (1) but be sure to check out their site for more in-depth information for each of these: 

1. Make connections
2. Avoid seeing crises as insurmountable problems
3. Accept that change is a part of living
4. Move toward your goals
5. Take decisive actions
6. Look for opportunities for self-discovery
7. Nurture a positive view of yourself
8. Keep things in perspective
9. Maintain a hopeful outlook
10. Take care of yourself

     I have personally come across several instances recently that have tested my resilience. With starting a new business and planning for a wedding, things never go exactly as I originally hope. But I have learned to accept that things are not always in my control and change can be a positive thing that usually puts me on a new path, but often a path with greater reward. 

     It is important to remember that success comes with having a great support system of friends, family, and loved ones to help you along the way. Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

- WW Crew

1. http://www.apa.org/helpcenter/road-resilience.aspx

Wellfie Wednesday Tip #95: Reframing Pain (Part 2)

Happy Wellfie Wednesday! Welcome back! This week's post is brought to you by Aaron (@AaronPerezPT). Enjoy!

     Today's post correlates well with my last #WellfieWednesday post Reframing Low Back Pain. Where I had compared low back pain to the common cold. I really like that analogy; however, it seems most applicable to acute low back pain. Unfortunately, back pain is more likely to persist and can become disabling. Today’s post introduces a helpful way to reframe persistent pain scenarios through a simple yet powerful thought experiment and diagram.

The circle below represents my life and several activities that bring my life meaning and joy.  

At times, pain is also part of my life.

     Fortunately, I’ve never dealt with persistent pain and disability. However, I’ve worked with many people who have. And I’ve learned that sometimes when pain becomes a persistent problem we gradually do less and less of the activities we enjoy. This effectively makes pain a larger part of our life. 

     While pain alleviation is often a primary goal, making this the primary focus of rehab sessions can be unproductive. Rather, focusing on function and strategies that gradually allow us to resume meaningful activities can be really helpful. With more of our life back in the picture, pain will no longer be such a big part of it. It won’t be easy, but it can be done. Pain is often a part of life. Suffering doesn’t have to be. 

     This thought experiment really resonated with me when I first learned it at continuing education course a couple years ago. I’ve used it with many patients since then and found it often helps patients reframe their pain and understand the purpose of rehab. I hope it resonates and helps someone else suffering with persistent pain. 

Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

- WW Crew

Wellfie Wednesday Tip #94: Find a Pillow that is Juuuuust Right!

Happy Wellfie Wednesday! Welcome back! This week is brought to you by Diana (@DianaKlatt).

This pillow’s too high. This pillow’s too low. This pillow is juuuuust right.

     A good night’s sleep is crucial to a good day. Sleep wrong and you feel out of balance all day long. So, let’s start at the beginning. Depending on the type of sleeper you are (side, back, stomach, hanging from the ceiling…) your pillow height and type changes. The ultimate goal is to have your spine in proper alignment. Of these types of sleeping positions, back and side are the best options.

Side sleepers:

Get a pillow that is higher under your neck than your head to help keep your spine straight during sleep. A curved pillow is best for this. If you find yourself tucking your arm under your pillow it’s probably because your pillow is not elevating your head appropriately.

Back sleepers:

You want your head to be at a 15 degree angle. So obviously you should sleep with a goniometer and a partner to constantly check your degrees of flexion… just kidding, or am I?

Stomach sleepers:

Beware! Stomach sleeping has multiple associated problems. Sleeping in this position causes your back to be arched and your neck to be tilted to the side, twisting your spine – both not ideal for optimal blood flow and spine alignment. How can you try to train yourself out of sleeping on your stomach? According to studies the best way to prevent stomach sleeping is to bend the elbow and knee on the side you turn your head towards and put a pillow under your hip and armpit, and then if THAT doesn’t work, you can try to tape a tennis ball to the front of your shirt so you’re not comfortable on your stomach.

     But wait! Pillows aren’t just for your head! You can place pillows under your knees (back sleeping) or between your knees (side sleeping) or other places to help with proper alignment. So how do you travel and keep pillows consistent? You either accept that you’re going to have some weird neck feels or you travel with your own pillow... I tend to go with the first option (which is what has sparked this topic) but I have suggestions for travel pillows if you’re interested!

     Be sure to check your pillow tonight! Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

- WW Crew

Sources:

https://www.health.harvard.edu/pain/say-good-night-to-neck-pain

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4274296/

https://www.healthrising.org/blog/2013/06/16/heads-up-are-you-missing-an-easy-way-to-improve-sleep-and-health/

Wellfie Wednesday Tip #93: Start Eating Lentils!

Happy Wellfie Wednesday! Welcome back! This week is brought to you by Patrick (@TheFuelPhysio), our crew's Registered Dietitian Nutritionist. 

     This week I want to get you thinking more about LENTILS! Frankly because they're awesome and pack a nutritious punch. Lentils are by far my favorite legume and not only because they're cheap, but because lentils are so versatile. You can add or substitute for them in any meal at any point of the day, whether it be breakfast, lunch, dinner, or heck a snack! If you're looking for ways to incorporate more plant-based food options, this is a great start. Check out the image below for a few quick nutritional facts on lentils. Lentils.org is a great website loaded with recipes and meal ideas. I highly recommended checking it out. 

Source: http://www.lentils.org/health-nutrition/

As you can see lentils certainly pack a punch, providing not only a sufficient amount of protein, but tons of beneficial fiber. 

I'll leave you with one more thing, my FAVORITE lentil recipe! An amazing choice for Meatless Monday or Taco Tuesday! 

     Go ahead and give lentils a try and let us know how it goes! Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

- WW Crew

Wellfie Wednesday Tip #92: Spring is Here! Maybe...

Happy Wellfie Wednesday! Welcome back! This week is brought to you by Patrick (@TheFuelPhysio). 

     Well folks, I think Spring is here. Maybe... I've been fooled once this year, thinking Spring had come. The calendar certainly told me so, but than it got cold again. The weather this year has certainly been a wild ride, especially for our friends in the Northeast. We are finally in a descent temperature range here in South Carolina, mid-60s to 70s, but as I write this it looks as if we are suppose to dip close to the high-30s this evening.

     None the less, Spring will eventually be here to stay, either that or we'll move right into Summer. Regardless, the weather calls for MORE OUTDOOR activities! I want to give a few ideas this week for how you and your family can jump into Spring! 

• Go on a hike! If you have access to some elevation, take advantage of it. If not, try a longer stroll and explore more of the community in which you live.
• Take a bike ride! A great alternative to hiking or walking. And you also get to explore more of your surroundings. 
• Plant a garden! Whether it be a flower or vegetable garden, it gives you more reason to be outdoors. I've personally already started our new flower garden and have been waiting to start prepping for the new vegetable garden. The best thing about vegetable gardens is getting your own fresh produce!  
• Be one with nature! You don't even have be physically active outdoors to receive some benefits. Take time to soak up some sun and beneficial Vitamin D (remember to apply sunscreen if out for long). While your out, try some meditation or mindfulness strategies to boost health and reduce stressors. 

     Let us know how you plan to jump into Spring! Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

- WW Crew

Wellfie Wednesday Tip #91: Reframing Low Back Pain

Happy #WellfieWednesday! Today’s post is brought to you by Aaron (@AaronPerezPT).

     I hate getting a cold. Don’t you? My nose runs, my head and body ache, I sound even more nasally than I normally do. And what I hate the most, there’s not a damn thing you can do about it! Staying in bed just seems to make it worse as there’s nothing distracting me from the annoying scratch in my throat. Over-the-counter medications sort of help manage symptoms, but time seems to be the best medicine.

     I also hate getting low back pain. It’s just as annoying as a cold. It makes daily tasks a bit more tedious. And what I hate the most, there’s not a damn thing you can do about it! Staying in bed just makes it worse as there’s nothing to distract me from the ache. Over-the-counter medications sort of help, but time seems to be the best medicine.

     I first heard the phrase “Back pain is the common cold of the spine” from Adiraan Louw. I recall him using this metaphor in one of his presentations. When you think about it, the similarity really is striking. In short, damn near everyone gets it, and there’s not much you can do about it, so don’t let it stop you from living your life.

     Now, I know this advice is easier said than done.  Moreover, our reactions to these unfortunate experiences, particularly those of us in the medical field, are often in stark contrast. For a cold, you are likely to receive education, reassurance and encouragement that “this, too, shall pass.” For back pain, your treatment might be similar, but there’s a good chance it may also involve imaging and/or pain medication. How would you respond this recommendation? Would you have any hesitation to scan your back with an x-ray or MRI? Probably not, it seems reasonable enough. Now, how would you respond if the same recommendation were made for a cold? Imagine, “Sir/Ma’am, we’re going to need an x-ray of your face to ensure nothing serious is going on, and possibly an MRI to view the status of your boogers, x-ray won’t show those.” Seems ridiculous, right? It is! And, the kicker, research has shown some of our treatment recommendations for low back pain to be just as ridiculous. Recent guidelines are recommending far more conservative approaches for back pain.

     I realize I run the risk of over-simplifying and discrediting how debilitating low back pain can be. That cannot be dismissed, as low back pain is the leading cause of disability globally. Nonetheless, I firmly believe that reframing low back pain, and pain in general, to improve our response as a society will go a great way towards reducing suffering. Along those lines and coinciding with the title of this post, I highly recommend checking out Pain Reframed Podcast for more on reframing pain. I plan to do a mini-series on low back pain in hopes the blogs may be useful for those of us struggling with it. As much as it sucks, back pain is a part of life. When you catch it, keep calm, and crack on.

     Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

- WW Crew

Wellfie Wednesday Tip #90: Sleep Phone-Less

     Happy #WellfieWednesday friends! Welcome back! This week is an oldie, but a goodie. Published back within our first 2 weeks of Wellfie Wednesday tips. Eric (@Eric_in_AmERICa) brought up the idea of sleeping without your phone! [Insert gasps and looks of shock/horror here].

     While I know this may sound unthinkable, I bet most can relate to the feeling of lying down in bed after a long day, pulling up Facebook or Instagram, and next thing you know you’ve been scrolling for 2 hours and are having muscle spasms in your thumb. The light from our phones, tablets, and even TV screens disrupt the natural sleep-wake cycle in the brain (Circadian Rhythm) and prevents your body from relaxing in preparation for sleep.

     My wife and I personally made this change about a year ago and had both noticed a difference in our ability to fall asleep faster. Since we both used our phones as alarm clocks, we had to invest in traditional alarm clocks (about $30 total), but it was worth the change. Ditching the phones gave us extra time for sleep and improved our mental clarity when waking up the next day.

     So give it a shot, and let us know how it goes! And trust me, that political rant from the kid you knew in high school who you haven’t spoken to in 12 years and the cat video from your crazy Aunt will still be there in the morning.

     Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

- WW Crew

Further information:

http://www.journals.elsevier.com/sleep-medicine

http://www.medicalnewstoday.com/articles/249592.php

https://sleepfoundation.org/ask-the-expert/electronics-the-bedroom

http://www.webmd.com/sleep-disorders/features/power-down-better-sleep#1

Wellfie Wednesday Tip #89: Happy RDN DAY! (March 14th, 2018)

Welcome back! Happy Wellfie Wednesday! This week is brought to by Patrick (@TheFuelPhysio), our crew's RDN (Registered Dietitian Nutritionist).

     Today I’m here to celebrate RDN Day! As a part of National Nutrition Month®, the Academy of Nutrition and Dietetics celebrates RDN Day “on the second Wednesday in March, [a day that] increases awareness of registered dietitian nutritionists as the indispensable providers of food and nutrition services and recognizes RDNs for their commitment to helping people enjoy healthy lives.”(1) All of the information seen today has been collected from the Academy of Nutrition and Dietetics’ website (eatright.org). See the links below for additional information.

This year’s RDN Day Key Messages are as follows (2): 

• Registered Dietitian Nutritionists are the food and nutrition experts who can translate the science of nutrition into practical solutions for healthy living.
• Registered Dietitian Nutritionists have degrees in nutrition, dietetics, public health or a related field from well-respected, accredited colleges and universities, completed an internship and passed an examination.
• Registered Dietitian Nutritionists use their nutrition expertise to help individuals make personalized, positive lifestyle changes.
• Registered Dietitian Nutritionists work throughout the community in hospitals, schools, public health clinics, nursing homes, fitness centers, food management, food industry, universities, research and private practice.
• Registered Dietitian Nutritionists are advocates for advancing the nutritional status of Americans and people around the world.

Have you ever wondered what an RDN can do for you? Here are just a few of the benefits of working with a registered dietitian or registered dietitian nutritionist. (3)

• The highest level of nutrition counseling. Anyone can call themselves a nutritionist, but only a registered dietitian (RD) or registered dietitian nutritionist (RDN) has completed multiple layers of education and training established by the Accreditation Council for Education in Nutrition and Dietetics. In addition to holding a bachelor's degree, an RD or RDN must fulfill a specially designed, accredited nutrition curriculum, complete an extensive supervised program of practice at a health care facility, foodservice organization or community agency and pass a rigorous registration exam. What's more, roughly half of all RDs and RDNs hold graduate degrees and many have certifications in specialized fields, such as sports, pediatric, renal, oncology or gerontological nutrition.
• Personally tailored recommendations. When you see an RD or RDN, the last thing you'll get is one-size-fits-all diet advice. After learning about your health history, favorite foods, eating and exercise habits, an RD or RDN will help you set goals and prioritize. Follow-up visits will focus on maintenance and monitoring your progress.
• Help managing chronic diseases. If you have high cholesterol, high blood pressure, diabetes or cancer it can be hard to know what to eat. An RD or RDN can review your lab results with you, help you understand your condition, provide education about the nutrients that affect it and help you create an eating plan that includes all the important nutrients that can help you manage your condition.
• Guidance navigating food allergies, sensitivities and intolerances. When you suffer from conditions such as celiac disease, food allergies or lactose intolerance, it's easy to be overwhelmed by what you think you can't eat. That can translate into a boring diet and may even lead to nutrient deficiencies. An RD or RDN can teach you how to read food labels so you’ll know which ingredients to avoid and a help you find substitutions to keep your diet balanced and tasty.
• Practical lifestyle advice. Fad diets may sound like the quick ticket to weight loss, but they rarely work for very long. A registered dietitian or registered dietitian nutritionist will partner with you to develop a safe and realistic eating plan that you can stick with for the long haul. To guide and motivate you, an RD or RDN will use creative and out-of-the-box strategies to help with meal planning, grocery shopping and mindful eating.

A bit more on National Nutrition Month®. 

“"Go Further with Food" is the theme for 2018, and its importance is timely for many reasons. Whether it's starting the day off right with a healthy breakfast or fueling before an athletic event, the foods you choose can make a real difference. Preparing your foods to go further, by planning meals and snacks in advance can also help to reduce food loss and waste. This year's theme for National Nutrition Month® encourages us to achieve the numerous benefits healthy eating habits offer, but it also urges us to find ways to cut back on food waste. Learning how to manage food resources at home will help you "Go Further with Food", while saving both nutrients and money.” (4) 

Key Messages:

1. Include a variety of healthful foods from all of the food groups on a regular basis.
2. Consider the foods you have on hand before buying more at the store.
3. Buy only the amount that can be eaten or frozen within a few days and plan ways to use leftovers later in the week.
4. Be mindful of portion sizes. Eat and drink the amount that’s right for you, as MyPlate encourages us to do.
5. Continue to use good food safety practices.
6. Find activities that you enjoy and be physically active most days of the week.
7. Realize the benefits of healthy eating by consulting with a registered dietitian nutritionist. RDNs can provide sound, easy-to-follow personalized nutrition advice to meet your lifestyle, preferences and health-related needs.

     We hope this week's tip was informative for you! Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

- WW Crew

Sources: 

1.    https://www.eatright.org/food/resources/national-nutrition-month/national-nutrition-month

2.    https://www.eatright.org/food/resources/national-nutrition-month/registered-dietitian-nutrition-day

3.    https://www.eatright.org/food/resources/learn-more-about-rdns/what-an-rdn-can-do-for-you

4.    https://www.eatright.org/food/resources/national-nutrition-month/national-nutrition-month-celebration-toolkit

Wellfie Wednesday Tip #88: Simple Nutrition #EatMorePlants

Happy Wellfie Wednesday! Wellcome back! This week’s post is brought to you by @AaronPerezPT. Enjoy!

     I hate diets almost as much as I hate math. So, today I’m going to combine both in a post you will love! I want to talk about some simple math for smarter choices when it comes to food. The nutrition tip uses a “Carb:Fiber” ratio, which involves a little label reading as well. I think I first heard about this from a @MikeEisenhart tweet a while back. I couldn’t find the tweet, but I at least asked nutrition nerd / #Wellfiewednesday editor / super hero, Patrick Berner (@TheFuelPhysio), to verify that this is indeed decent nutrition advice if that makes ya feel better. If I recall correctly…

     For this ratio, simply divide the total number grams of carbohydrates by the grams of fiber. Dr. Michael Greger recommends a ratio of 5:1 or less. If any higher, put it back on the shelf. A higher ratio will be seen in those foods that are more processed than others. Here’s a great video from Dr. Greger’s Nutrition Facts Website explaining this rule. Essentially, the “process” of making these “food-like substances” takes the fiber out (and nutrients), and adds in a lot of refined carbohydrates/additional sugar, for taste and palatability. You may notice that most of the carbohydrates are consisting of sugars. Side note, “food-like substances” is a phrase stolen from @MichaelPollan. I still love his 3 simple nutrition rules:

1. Eat real food
2. Not too much
3. Mostly plants

     Anyway, ideally you want a ratio less than 5:1, more like a 2:1 or 3:1, which can be obtained using the idea of #EatMorePlants. A serving of broccoli or lentils for example will yield this ratio. 

     Applying the math to my own life, I came to the sad realization that one of my favorite “healthy breakfasts” consisting of honey nut cheerios with a fruit cup was not much better than a donut. No wonder it tasted so good. 

Dole pineapple fruit cup: 15 g total carbs, 1 g fiber, 14 g sugar

1.5 cups Honey nut cheerios (2 servings because who’s really eating ¾ cup of cheerios?): 44 g total carbs, 4 g fiber, 18 g sugar

1 cup skim milk: 12 g total carbs, 0 g fiber, 11 g sugar 

Meal total: 71 g total carbs, 5 g fiber, 43 g sugar

Carb:Fiber Ratio (goal 5.0 or less): 14.

Double chocolate donut from Dunkin Donuts: 39 g carbs, 2 g fiber, 18 g sugar

Carbs:Fiber (goal 5.0 or less): 18.0

     I challenge us to check the nutrition labels on our foods today. Let us know what the ratios are looking like for your meals. You may be surprised, and quickly begin to realize Sugar is everywhere! Following these rules may simplify nutrition label reading #FocusOnFiber. It would also greatly improve our health.

In closing,

#EatMorePlants #EatMorePlants #EatMorePlants #EatMorePlants #EatMorePlants #EatMorePlants #EatMorePlants #EatMorePlants #EatMorePlants #EatMorePlants #EatMorePlants #EatMorePlants

     Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

- WW Crew

Wellfie Wednesday Tip #87: Get Out of Your Circle

Happy Wellfie Wednesday! Welcome back! This week is brought to you by Patrick, (@TheFuelPhysio) and warning, it seem like bit of a rant.

     In the world (circle) of physical therapy, this past week was a big deal, we had our Combined Sections Meeting in New Orleans, LA, where over 17,000 PTs, PTA, and students poured into the city. With over 340 educational sessions and hundreds of expo venders spread over 3 facilities, there was certainly a lot going on downtown. But this was the problem that I and two other clinicians came to realize. Everyone was where they were “suppose to be.” Gathered around other clinicians, in their circle, learning and inspiring how to make change on the outside, but in a way just “talking” about making change on the outside.

     What Jerry Durham, F Scott Fiel, and I came to realize is that we need to get outside of circle. And it wasn’t a hypothetical thought. We actually left the conference. We uber’d to a local chili cook off that we had learned about through other local involvements and dove into that community’s circle. We ate their chili, we danced to their live music, and we supported their fundraising efforts. And man were our eyes opened. This is how conferences should be done!

     Our professions invade cities and communities, and yes we help their tourism and hospitality industries, but what about those underserved populations? The children? The homeless? This is where we need to go, especially those of us within the healthcare field. Quit talking about being on the outside and get out there!

     And this concept of getting outside of your circle is much larger than a conference; it can be applicable to our own daily lives. Think of yourself or your immediate circle of family and friends. Do you explore outside of your circle? Are you experiencing life beyond what you know to exist?

     Next year's conference will certainly be different; and the wheels are already turning to make that happen. But make the change in your own circle too. See what else is out there. Learn and grow from others you wouldn’t normally interact with.

     Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

- WW Crew

Wellfie Wednesday Tip #86: Winter Has Come (And It Brought Some SAD News)

Welcome back! Happy Wellfie Wednesday! This week is brought to you by Diana (@DianaKlatt). 

Winter came barging in and brought one of its most unpleasant friend’s along: Seasonal Affective Disorder

What is Seasonal Affective Disorder (SAD)?
     SAD is a subset of Major Depressive Disorder (MDD) and is triggered based on seasonal changes, most frequently during the onset of winter. The most common symptoms are lethargy, oversleeping, depression, extreme changes in eating habits (loss of appetite or overeating), loss of interests, thoughts of helplessness, and suicide

     Now, the first symptom, lethargy, is quite common and expected during the winter season and is not necessarily a strong sign of having this issue. However, in the United States of America along, roughly 20% of people have some level of SAD, so lethargy shouldn’t be ignored. But when should you really get concerned? When lethargy is combined with depression and you are eating less and feel like you aren’t really doing much/feeling helpless and useless. These are all symptoms associated with depression, which should be appropriately addressed. If you are feeling like this please seek professional help! There is no shame in getting professional help!

↓ Now that we’ve cleared that up, let’s get into the why and how of this happening ↓

     As I previously discussed, during winter there is less sunlight hitting the earth and temperatures drop. Shorter days have shorter photoperiods, or rather, less hours of daylight. A decrease in sunlight is linked with changing the levels of serotonin and melatonin in your body. These are the neurotransmitters responsible for mood, energy, sleep, and most importantly your circadian rhythm. Serotonin is responsible for regulating your mood and decreases exposure to sunlight results in decreased serotonin production, which ultimately leads to decreased moods (i.e. depression). Low levels of serotonin has the highest correlation with SAD presentation. Melatonin is known for being the neurotransmitter related to sleep but that’s not all it does, melatonin is also responsible for regulating your circadian rhythm (which is linked to your ability to sleep… so thinking of sleeping isn’t wrong, per se). Decreased sun exposure causes an increase in melatonin because this neurotransmitter is produced primarily when it is dark (hence all studies tell you to not look at light, such as technological devices, before going to sleep). Increased levels of melatonin during the daytime leads to making you feel sleepy but also totally throws off your internal clock (circadian rhythm) causing you to feel “off” with the actual time it is – this leads to an overall feeling of not feeling like you’re functioning and the right pace, the right time, with the right energy. All of these miscommunications in your body can lead to feelings of helplessness and loss of interest because you’re just tired but also confused as to why your body feels tired when you haven’t done much (this is why!! more sunlight!!).

     The majority of studies have shown that increasing your exposure to sunlight helps with treating SAD. You don’t have to stare into the light but you can get one of those little UV desk lamps and just leave it on while you do your make up in the morning (hello picture perfect), while reading a book, prepping your meals, watching a tv show, scrolling through instagram, reading my website, creeping on your ex on facebook, or whatever it is you do to pass the time! Try to get outside and soak up some of the natural sunlight, even though it may be blocked by clouds its there, Mr. Sun is there to beam his rays down on you! Also, try hard to keep up your physical activity routines during the winter, I know it’s hard to get outside with nippy weather but you will be glad you did (no one ever regrets a workout). But most of all, talk to someone about it! Talk to your friends, your family, find a therapist – it’s important to take care of yourself!

     Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

- WW Crew

References:

Psychiatry (Edgmont). Seasonal Affective Disorder: An Overview and Update. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3004726/)

Innovations Clinic Neuroscience. Sunshine, Serotonin, and Skin: A Partial Explanation for Seasonal Patterns in Psychopathology. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3779905/)

The Mayo Clinic. Seasonal Affective Disorder. (https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651)

Pscyhology Today. Seasonal Affective Disorder. (https://www.psychologytoday.com/conditions/seasonal-affective-disorder)

Mental Health America. Seasonal Depressions. (http://www.mentalhealthamerica.net/conditions/sad)

Healthline. What Are the Benefits of Sunlight? (https://www.healthline.com/health/depression/benefits-sunlight)

The Guardian. How do I… Deal With Seasonal Affective Disorder? (https://www.theguardian.com/uk-news/2015/oct/23/how-do-i-deal-with-seasonal-affective-disorder)

Wellfie Wednesday Tip 85: Exercise Your Brain!

Happy Wellfie Wednesday! This week is brought to you by Alyssa  (@kuhnalyssa_spt).

     Recently, research is beginning to dive further into the connection cognitive performance has on mobility. The question is can your problem solving/processing efficiency affect your ability to safely complete everyday tasks? The answer is a resounding, Yes!

     Many studies have actually found a link between fall risk in older adults and how well they are able to think and process information! If you think about it, it makes sense. During everyday tasks, we are almost always moving while thinking about something or interacting with someone- whether its walking while having a conversation, mixing ingredients while reading a recipe, running while listening to a podcast, walking while reading a sign, etc. Rarely are we ever just moving or just thinking.

     As we age, our ability to juggle these two tasks can become a little more difficult. Fall risk in community dwelling older adults can increase if cognition becomes impaired, i.e. not being able to process information fast enough, difficulty with multi-tasking, and difficulty planning and strategizing movements.  Cognitive stimulation tends to decrease as our lives get simpler- we retire from our jobs, experience a potential alteration of our family roles as children move away, and unfortunately, a common downtrend in physical activity may be adopted. This is why we must continue to challenge our brains as we age!

How can we continue to do this?

1. Recreational non-contact sport involvement: ping pong, tennis, basketball, biking, Tai Chi, yoga, aquatic based classes, trail hiking to encourage movement and strategy.
2. Virtual based reality games (Wii, Kinect for Xbox One): challenges your balance and reaction time when responding to a visual stimulus.
3. Pick up a new hobby: card games, knitting, crocheting, playing an instrument, painting, learning to dance, etc. Even though they might not involve much movement, you are improving your ability to plan and strategize!
4. Frequent social gatherings: meeting a friend for a walk in the park, attending exercise classes with friends, joining a book club, meeting up with friends for coffee, etc. Interaction with other people is great way to keep you on top of your mental game while having fun. Interaction with movement is even better!
5. Completion of puzzles, number games (Sudoku), crosswords, etc: Many of these things can be very challenging and can help maintain your ability to process information and pay attention to selected information, both of which are handy in real life situations too!

     Bottom line: Decreasing cognitive function due to lack of stimulation/challenge can lead to consequences and difficulty with completion of everyday tasks as we age. It is so important to exercise your mind as well as your body to continue to lead a long and healthy life! Now is a great time to start!

So Exercise that Brain! Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

- WW Crew

Wellfie Wednesday Tip #84: Eat Healthy While Traveling

Happy Wellfie Wednesday! Welcome back! This week comes to you from Diana (@DianaKlatt), who is currently enjoying  some summer south of the equator. 

     A lot of people think of extravagant food and eating out when they think of traveling. This is a common thought because we think of taking a vacation in all aspects of our lives when we go on holiday. And then when we get home and back into our regular routines we tend to feel guilty. But we don’t have to live like this!

     It’s actually quite easy to stay on track when you are traveling, especially if you are traveling for longer periods of time. But how do you stop yourself from going out for every meal? Well, first of all it will be a whole lot cheaper to not eat out for each meal (which means maybe you can fit in some more travel places or stay in nicer accommodations!). The biggest thing you can do is to go grocery shopping! Airbnbs, hostels, hotels, couch surfing… these places all typically have kitchens that are available for use. Even if you are in a country where you do not speak the language, it is fairly easy to navigate grocery stores and farmers’ markets.

     By spending your money on local produce and groceries you are saving money for yourself, as well as making it easier to choose healthy foods. Also, by saving your "eating out" for nicer dinners, you are better able to see your actual nutritional intake and make sure that you are getting all the nutrients you need. Ultimately, this will help you eat healthier while traveling, save you some money, and stop the guilt of taking “time off” when you get back to your normal life.

     And plus, living like a local is fun! Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

- WW Crew

Wellfie Wednesday Tip #83 Let It Go(al)

Happy #WellfieWednesday!! This post is brought to you by @AaronPerezPT. Enjoy!

     I often use my contribution to #WellfieWednesday blogs as an excuse to nerd out and dive deeper into a wellness topic. This week is a bit different. I had some random thoughts at the gym a couple weeks ago that are sticking around…so that must mean something. I figured why not attempt to make the rambling voice in my head coherent on paper, and then I immediately regretted this undertaking (insert face palm emoji). So, here goes nothing…

     If you’re anything like me, cracking your back a few good times on a foam roller is your pre-workout supplement of choice. So, as I performed my pre-workout ritual my mind began to ponder,

“What the hell am I doing here?”

     Not in a meaning of life kind of way, but rather, I once again have no plan for today’s workout so let’s figure this out in the next 30 seconds kind of way. This is a common musing from my simple head, but unexpectedly, I delved deeper,

“No, but really, what the hell am I doing here?”

     You see, I treat exercise like almost nothing else in my life. I rarely have goals related to exercise, and hardly ever have a plan even as I’ve already begun a workout. Yet, it’s one aspect of my life I’m most consistent with and enjoy. Isn’t it odd I commit so much time to something I have no specific goal or plan for? In contrast, I spend far more time goal setting for professional aspirations and daily/weekly productivity. I create game plans. Sometimes, I even take the time to write them down. Often, I’m left frustrated at the results. 

     I wondered if my approach to exercise could be applied to other aspects of my life. Then, I thought, well, my relationship towards exercise wasn’t always this way. In high school, I created monthly routines and tracked progress. I spent hours upon hours learning and went to college for this stuff. Maybe I’m able to just enjoy it now because of all the work I’ve put in. I think that’s a fair point, and maybe the early “grind” of goal setting, planning, failing, and trying again is a necessary step to reach a level of enjoyment without expectation. Or, maybe I’m just grasping at straws to rationalize an otherwise lackadaisical approach to fitness. After all, I definitely believe in the benefit of solid exercise prescription and periodization. I try to practice that in programming for patients and fitness clients. Maybe I’m just coo-coo. Right now, you’re probably asking,

“Where the hell is this going?”

     I’m not really sure. But, in a last ditch effort to make this post worth your while, I’ll try to piece together some inspiring conclusion. Goals are great, but should probably come with a warning label: Use responsibly. Common side effects may include frustration, blaming, guilt, and nihilism.  Don’t fall victim to “paralysis by analysis.” Complexity is execution’s kryptonite. Avoid obsessing over the future and outcomes that are not entirely in your control. Be present. After all, if your dreams do come to fruition, you’ll want to enjoy that moment. So, when setting goals I think I’ll start asking myself,

“When I achieve my goal, what will that feel like?”

“Now, do I really need to wait to experience that?”

If you’ve made it this far into the rabbit holes of my thoughts, God bless you. And Happy #WellfieWednesday !!!

     Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

- WW Crew

Wellfie Wednesday Tip #82: Shop Discount Supermarkets!

     Welcome back! Happy Wellfie Wednesday! This week is brought to you by Patrick (@TheFuelPhysio) and he hopes to change the way your shopping for food. 

     I recently made a change in my grocery shopping routine that I wanted to share! In the past, I would frequent the local BI-LO (basically a Winn-Dixie), literally a mile from my house, occasionally hit up a Publix, and of course pick up some odds and ends from the farmer's market, depending on the season. But now, a bulk of my grocery shopping is done at Lidl, a 10-minute drive from the house, but WELL WORTH IT!

Greenville, SC

     If you've never heard of Lidl, it's a German-based discount supermarket, originally known as Schwarz Unternehmenstreuhand KG. Of the only 49 locations here in the US thus far, three of them are a 30-minute drive away. 

     Now if you don't have a Lidl, you may have an ALDI, another German-based discount supermarket. What you may not know is that the original ALDI split and now operates as ALDI Sud, the ALDI you see, and ALDI Nord, which is actually Trader Joe's, a probably more widely known discount supermarket. Regardless of which one you have, their prices and food selection are unbeatable! 

     I'll admit, I was a little skeptical at first. Our time going to Lidl was actually just suppose to be for fun, I mean for starters the building here in Greenville looks pretty cool. But once inside, the game changed. Discounts here, discounts there, and even base prices were lower than other stores. And the produce selection was far better than I had anticipated. Even the salmon I cooked two nights ago tasted better than anything else bought at a larger supermarket.

     Need even convincing? Check out this week's grocery receipt. With the exception of some ground turkey, remaining prime steaks (my fiancé had gotten a deal a while back), and a couple other small items I always have on hand, this feeds two of us, ALL WEEK! That's breakfast, lunch, dinner, smoothies, and snacks; the whole nine yards! I've been saving an average of 25-30% each week!

View fullsize

     Check them out and let us know how it goes! But don't forget your bags and if you're going to ALDI, don't forget your quarter! Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

- WW Crew

Wellfie Wednesday Tip #81: Boost Your Willpower!

     Welcome back! Happy Wellfie Wednesday! This week is brought to you by Patrick @TheFuelPhysio, though partly a variation of a piece Eric @Eric_in_AmERICa did back in 2016, Improving Willpower. I felt this topic was something pertinent to mid-January, as I’ve already started seeing a small decrease in gym attendees.

Eric originally gave a very applicable scenario to most, especially with the start of a new year.

“You decide that you’re tired of feeling out of shape and want to improve your health. You drive to the grocery store and load up of fruits and vegetables, plan out your meal prepping calendar and get your Tupperware ready, dust off that gym membership that’s been hanging on your key ring for months, and curate the perfect playlist of songs to help motivate you through those tough workouts you’re going to crush 5 days a week. You’ll probably have a six-pack just in time to hit the beach next month…

Then the weekend comes and some friends are getting together for drinks, or you’re tired of cooking all week, and inevitably you find yourself eating pizza, throwing away the fruits and veggies that went bad too fast, and regretfully feeling your six-pack dreams wash away (they’re over-rated anyway, right?)”

     His scenario was on point, as most of us want to drastically change all at once and get immediate results. Though, in most cases, we are creatures of habit. That being we don’t usually like change and reverting back to the old ways of eating or enjoying long hours of television are simply easier.

     However, behavior change and the willpower to continue on don’t happen overnight, it takes time. So as your moving through the rest of this month, remember the concept of “Small Victories” – looking at daily occurrences as an opportunity to fuel positive changes. Passing on that extra cookie – victory. Having a water at lunch instead of a soda – victory. Taking a nice walk around the neighborhood – victory. Each of these small victories will inevitably produce a snowball effect, creating a more powerful decision making process throughout your day and loading you up with positive reinforcement, improving your willpower and putting you one step closer to a healthier life.

     Don’t give up! Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

Wellfie Wednesday Tip #80: How to be Successful with Your 2018 Goals!

Welcome back! Happy Wellfie Wednesday! This week is brought to you by Alyssa @kuhnalyssa_spt.

     Most people tend to think about creating a set of goals when the new year hits, a majority of them addressing some aspect of health and wellness. Some adhere to these goals and succeed in accomplishing these throughout the year, while some tend to fall off the wagon after about a month or two. The question is, how can we prevent this from happening? How can we keep people committed to improving their health? It is relatively common knowledge that exercise is good for us and has an overwhelming number of health benefits. It can also prevent many diseases and decrease the risk for hospitalization in people of all ages-so we need everyone to stay on board. There are a few strategies that I have come across that can help you stay on track if you find yourself falling off the wagon come February and March.

1.     The most effective, in my opinion: Find someone you can work with to stay accountable. It can be a friend, coworker, family member, significant other, personal trainer, etc. When you have someone who is counting on you to show up to the gym or to enter your food log, many people are more likely to be successful. When you don’t want to show up to the gym or when you want to eat those cookies in the office, having someone that is counting on you to stay committed can really help you in those times of difficulty. If there isn’t someone that comes to mind that could help, going to group exercise classes or joining an online group of people with similar goals can also be very effective!

2.     Keep a calendar and have a plan: sometimes physically writing down or typing out a plan can help you stay on track. For example, writing out days you will work out and the workouts you will be doing can be helpful on the days that you don’t feel like going to the gym because you don’t know what you will do when you get there. Also planning something that help you mentally prepare to accomplish it that day instead of always making decisions on the fly.

3.     Be prepared. Many people tend to make unhealthy food choices when they are in a hurry or when they don’t have the energy to prepare a lunch or a dinner and need something quick. Meal prepping is such an easy way to help combat this! Taking 1-2 hours on the weekend or in the beginning of the week to prepare healthy meals is SO worth it. When you have everything prepared and already made, you are much more likely to stick to a plan!

4.     Have an open mind. Sometimes people tend to stop exercising due to pain they are experiencing and automatically go down the rest and medicate route. For most musculoskeletal injuries, rest can actually make things worse! Our bodies are meant to move and medication seems to just mask the problem. Having an open mind to other ways to address pain is key to your success with your health goals! When people fall into long periods of rest, it is so much harder to get back into the swing of things. Seeking help right away for guidance as to how you can ACTIVELY manage your pain can be huge in maintaining compliance with your goals. Low back pain is a great example. There are many people that experience low back pain in their daily lives. For most chronic situations, movement is actually the best treatment but some turn to passive treatments such as medications and sedentary lifestyles. Finding a licensed professional you trust to give you a structured and safe exercise program can help you improve your pain and prevent it from reoccurring!

     Keeping these 4 strategies in mind, hopefully we can all stick to our goals and keep living our best lives strong, healthy, and pain-free! Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

Wellfie Wednesday Tip #79: Staying Healthy During Air Travel

Happy Wellfie Wednesday! This week is brought to you by @DianaKlatt. 

     I am writing this week’s #WellfieWednesday from an airplane on my way to Australia! I am somewhere in hour 25-30 of this 30 hours of travel from the United States of America.  I can tell you that I am not looking forward to my next long flight any time soon but it will be coming up shortly. But let’s get to it, how did I prepare for the toll that much air travel was going to take on my body? There are two things I think that you can easily prepare for and work on while on-board: blood circulation and hydration.

     Most of us are probably economy class fliers, so I will discuss the effects of sitting in these types of seats. Sitting in a small, narrow seat with limited legroom isn’t the most comfortable thing for even the smallest of people.

     Blood circulation is restricted during flight because you are sitting in an upright position with your feet flat on the ground. This doesn’t put you in an optimal position for easy blood flow, it’s a position that frequently leads to swelling in your feet due to that angle of sitting and state of inactivity. (This is why you always want to take your shoes off on the plane! Your feet are swelling from lack of proper blood circulation.) So what can us economy and business class fliers do about this? (Since both these sections don’t have seats that allow you to lay down.)

1. Get up and walk around! I’m going to be completely honest, I am that person that walks up and down the aisles doing lunges every few hours. On this last flight I also happened to have a resistance band in my pocket so I did a little bit of exercise to get my blood flowing. Below is also an image of exercises you can do while seated. 

Image Source

2. Wear compression stockings! This will help prevent blood pooling in your legs and help with swelling.

3. Wear comfortable and lose fitting clothing. You don’t want to wear clothes that cause any restrictions. You are already working against your posture, the lower levels of oxygen, and inactivity, you don’t need to add an extra factor.

     Blood circulation is not the only problem associated with flying! Think hydration! Due to the cabin pressure and recirculated air, your skin can slowly become very dry and you may feel symptoms of dehydration. What’s the best way to combat this? Drink water! You can’t bring water through airport security but you can bring an empty water bottle. Make sure you drink more water than you normally would when you’re on the ground. You can also drink whatever juices you may want but try to avoid alcohol (even if it is free on international flights… resist the urge!). Another thing, that I and many of my friends do, is to bring a sheet mask! These are full of hydrating serums and easily packable. You can pop it on before you go to sleep and take it off when you wake up with a nicely hydrated face.

      Remember these tips on your next flight! Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

- WW Crew

Wellfie Wednesday Tip #78: Anti-Goals: What Do You NOT Want in 2018?

Happy Wellfie Wednesday! Welcome back! This week's post is brought to you by @AaronPerezPT. Enjoy! 

     2017 is winding down, and so the time for reflection and planning for 2018 is upon us. One question I love to ask patients is "If you could do one thing next year to make it the best year ever, what would it be?" I love this question for lots of reasons, and it certainly seems like an appropriate time of year to be asking that of ourselves and others. However, I'm always trying to find ways to ask better questions. A recent EIM Leadership Podcast with Daphne Scott about Anti-goals got me thinking…

(I STRONGLY recommend listening to that podcast as Daphne describes these concepts far better than I can).

     For better or for worse, the majority of us are more motivated to avoid loss or discomfort than to seek additional benefits. This is especially true when those extra benefits are long-term results while the discomfort is a short-term consequence. We're hard-wired to focus on things we despise. So, why then do we set goals for things we desire? Would reverse engineering our goals motivate us more to take action and achieve them? 

Anti-goals

     If next year were the worst year ever, what would that look like? Did you find this question easier or harder to answer than the previous question about "your best year ever?" Perhaps the long-term nature of these questions is difficult to grasp. So, let’s bring a factor of immediacy to the question. "What about yesterday did you love?" versus "What about yesterday did you hate?"  

     I think asking both case scenarios, and comparing that to our "default future" or what is likely to occur if nothing changes, can be powerful. The worst case scenario might evoke feelings of discomfort or anxiety which motivates our short-term behavior. It might also bring about a perspective of gratitude for the present moment. The best case scenario may evoke feelings of excitement and hope which are also important motivational fuels. The default future might connect the dots in realizing how well are current behaviors align with our desired experiences. What, if anything, needs to change? 

     So, as we're setting goals for 2018, I encourage us to set some anti-goals. What about your day do you despise? What are your pet peeves? What does your worst day look like? What does it feel like? Write out a list as long as you'd like. But, don’t stop there! The absence of what you don’t want does not guarantee the presence of what you do want. So, next ask yourself what behaviors are needed to avoid those despised experiences, and make your desired experiences more likely. Then, voilà, you’ve created anti-goals.

     There you have it. By thinking about our problems differently, we can come to more actionable solutions. We wish all of you a healthy and happy 2018! Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

Cheers,

-WW Crew

Wellfie Wednesday Tip #77: Lifestyle Changes to Reduce Heart Disease Risk in 2018

Happy Wellfie Wednesday! This week is brought to you by Alyssa (@kuhnalyssa_spt).

     According to the Center of Disease Control and Prevention (CDC), about 610,000 people die of heart disease each year- that’s 1 in 4 people! Heart Disease remains the leading cause of death in both men and women and coronary artery disease (CAD) takes the cake as the most common form of heart disease. So what causes it?

     Many people used to believe that arteries became “clogged” due to high consumption of saturated fats- commonly found in animal and dairy sources, along with highly processed foods. When arteries get “clogged”, the clots can burst and travel to the heart causing ischemia of the blood- aka a heart attack. The British Journal of Sports Medicine (2017) recently discovered that saturated fats may not play a large part after all.

     A recent meta-analysis found that there was no association between saturated fat consumption and (1) all-cause mortality, (2) coronary heart disease (CHD), (3) CHD mortality, (4) ischemic stroke or (5) type 2 diabetes in healthy adults. Interestingly enough, another study found that in postmenopausal women with coronary heart disease, greater intake of saturated fat was associated with less progression of atherosclerosis (“clogging”), whereas carbohydrate and polyunsaturated fat intake were associated with greater progression. It has also been found that instead of looking to levels of LDL, typically deemed as “bad” cholesterol to determine risk of CAD, the ratio of total cholesterol (TC) to HDL cholesterol (“good”), has been shown to be the best predictor of cardiovascular risk.

But what does this tell us?

     Fat may not the enemy in our diets. It turns out that a high fat, Mediterranean diet (vegetables, nuts, extra virgin olive oil, oily fish) improved outcomes for recurrent myocardial infarctions and all-cause mortality discovered in the Lyon Heart study. We also need to find ways to decrease the TC to HDL ratio in order to diminish risk of CHD.

So, what do we do?

     It’s been shown that replacing refined carbohydrates (highly processed foods) with healthy high fat foods (notably plant fats and vegetables can decrease the TC to HDL ratio significantly. Physical activity can also play a part as those who walk briskly at or above 150 minutes/week (22 minutes per day) have been shown to increase their life expectancy by up to 3-5 years compared to physically inactive adults!

Overall, the two simple ways to reduce your risk of CAD and help to keep your heart healthy:

1.     Eat REAL food. Decrease the amount of refined carbohydrates and processed sugars. Stay in the outer perimeter of the grocery store!

2.     Get moving! Walk 22 minutes a day (which is only 2% of your day!) to keep your heart strong!

     Give it a try this upcoming new year! Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

- WW Crew

References:

Malhotra A, Redberg RF, Meier P. Saturated fat does not clog the arteries: coronary heart disease is a chronic inflammatory condition, the risk of which can be effectively reduced from healthy lifestyle interventions. Br J Sports Med. 2017;51(15):1111-1112.