Gibsons Chiropractic Blog

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Feel the Runner’s High

Running is one of the best forms of aerobic conditioning for your heart and lungs. It can significantly increase your metabolic rate and the amount of calories you burn, leading to loss of excess body fat. Running is also beneficial for slowing down the aging process. Those who run regularly are less likely to experience bone and muscle loss due to the body’s positive response to additional physical demands.

Running can also have many psychological benefits. Most runners typically report being happier and feeling less stressed from the grind of daily life. Why? Because regular exercise has the ability to alter mood, attributable to a surge in hormones called endorphins. These hormones create a sense of euphoria often referred to as a “runner’s high” and can result in an improvement in mood.

Here are some great tips, courtesy of running coach Chipper Robinson from Running on the Edge in Ramsey, N.J., on how to maximize your running experience:

	Incorporate cross training into your running routines. Add weight-lifting, bicycling, yoga, elliptical training, or swimming. Why? They make you fitter and less prone to injury.
	Exercise your abdominal muscles almost every day. A strong midsection (core) is a key component to running. In fact, it can often be the single most important factor for success in long-distance running.
	Change your intensity levels by running faster or farther. Alternate which one you choose to implement in various workouts. It prevents your body from adapting to routines.
	Pay attention to your shoes. Most shoes wear out after 300 to 500 miles. You often can’t see the wear, but, your knees, hips, and back will feel it. Visit a running specialty store for quality shoes and talk to your doctor for suggestions on the best shoes to get. Not just any shoe will do.
	Run on different surfaces. See how many different surfaces you can run on in a month: asphalt, gravel, trail, grass, track, treadmill, and beach. Each stresses your leg muscles in a slightly different way, helping to prevent overuse injuries. (If possible, avoid concrete, the hardest and most harmful surface for runners.)
	Keep a training journal. A journal can be a great way to maintain motivation and consistency. Keep it filled with running times, routines, motivational quotes, and how your body reacts to various routines. You should have a documented road map for reaching your running goals.
	Take some time off. You don’t have to run every day, every week, or even every month (as long as you’re performing other cardiovascular activities). For healthy, consistent training, your body needs regular recovery periods. Performance suffers with too much exercise. Start slow and work your way toward higher mileages and/or more frequency.
	Introduce high-intensity interval training into your running routine. Alternate, pace, speed, tempo and rest periods during a single running session. For example, keep a steady pace for a mile and then sprint run for 30 seconds. Do this for several cycles and notice how your heart rate and muscle fatigue threshold increase.

Every great journey starts with a single step; now just put one foot in front of the other to see how far this new journey takes you. Welcome to the wonderful world of running. Talk to your doctor to learn more about the benefits of running.

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Nutrition for Healthy Skin

Along with hair and nails, skin is the fastest growing and most superficial tissue in the body. As such, it has a high demand for nutrients in order to continuously replenish itself with rapidly developing immature skin cells from the layers below. Even a marginal deficiency of nutrients such as vitamin A, the carotenoids, vitamin D, vitamins B₁ and B₂, niacin, pantothenic acid, biotin, folic acid, vitamin B₁₂, vitamin E, vitamin C or essential fatty acids can result in impaired development of skin cells, resulting in skin that is less smooth, prone to lesions, less elastic and more likely to suffer accelerated aging.

Here are some of the more common skin problems and the nutritional supplements that can help you get rid of them:

For sun- and chemical-induced free-radical damage that causes premature aging of the skin, wrinkling, cancerous conditions, other forms of skin damage, the appropriate supplement contains optimal levels of antioxidants to help protect your skin from the aging and damaging effects caused by the sun: Antioxidants vitamin C, vitamin E, beta-carotene, selenium and zinc intercept and neutralize free radicals and defend skin cells from these damaging effects. Antioxidants also protect skin from ultraviolet light damage.

For skin disorders such as dermatitis (skin inflammation problems), lack of smoothness, seborrhoea-like scaly lesions, irregular pigmentation, the appropriate supplement contains B vitamins at sufficient doses to ensure the healthy development of skin cells: B-vitamin supplementation corrects these skin problems and successfully treats a wide range of dermatitis problems. B vitamins also help to improve the smoothness and texture of the skin.

For unhealthy skin, acne and other conditions, the appropriate supplement provides adequate daily doses of zinc and selenium to enhance your skin’s vitality and appearance: Zinc improves oil gland function, local skin hormone activation, wound healing, inflammation control within the skin and tissue regeneration of skin cells. Selenium plays a key role in antioxidant protection and in the prevention and management of various skin conditions.

Healthy skin is an important step toward a healthy, happy you, so what are you waiting for? Ask your doctor about how to give yourself an “inner facial” with the right nutrition.

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Three Steps to a Happier You

They say happiness is a state of mind, not a reflection of your circumstances, but we all know one can have a dramatic effect on the other. Here are three simple suggestions that can put a smile on your face and maximize your health and wellness while doing so:

1.	Challenge Yourself: If you’re stuck in the daily grind, wondering why every day seems to be “same old, same old,” maybe it’s because it is. Fortunately, you have the power. Whether it’s changing up your workout routine, learning a new language, or finding creative ways to teach your kids new things, commit to continually challenging yourself and avoid stagnation.
2.	Turn Bad Into Good: We all experience good and bad moments in life, but whether you crumble or climb is really just a matter of attitude. Negative breeds negative, which can have profound consequences. Next time you’re hit with a negative, think about the up side (there always is one, even if it’s not immediate) and turn that frown upside down. Before you know it, you’ll be back on track.
3.	Find Time to Relax: Life isn’t a race, it’s a journey filled with memorable moments; make sure you appreciate them, rather than rushing from one day to the next. It’s all-too-easy to get caught up in daily routines and lose yourself. Schedule some you time every day, whether it’s a sunset walk, a long bath, a good book, or even a nap – find time to relax and reap the physical and psychological benefits.

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