Health & Fitness Newsletter by Craven SPORT services
HEALTH EXERCISE & MENTAL HEALTH
September, 2018
Everyone knows that regular exercise is good for the body. But exercise is also one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better.
(continued inside)
INSIDE • Exercise & Mental Health • Exercise Essentials •Client Spotlight • Healthy Recipe • Staff Spotlight • Craven NEWS • How To Improve Your Child’s Nutrition
HEALTH &FITNESS Sport Physiotherapy | Orthopedic Rehabilitation | Training September, 2018 EXERCISE & MENTAL HEALTH
Exercise and depression. Maintaining an exercise schedule can help promote all kinds of changes in the brain. Some of these might include: neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. Exercise also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Exercise can also serve as a distraction, allowing you to find some quiet time to break out of a cycle of negative thoughts. Exercise and anxiety. Anything that gets you moving can help, but adding a mindfulness element while you move —really focusing on your body and how it feels as you exercise—can help improve your physical condition faster, and may also be able to interrupt the flow of constant worries running through your head. Exercise and ADHD. Exercising regularly is one of the most effective ways to reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention.
Exercise and PTSD and trauma. Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Instead of thinking about other things, try being mindful by paying close attention to the physical sensations in your joints and muscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such as walking (especially in sand), running, swimming, weight training, or dancing—are some of your best choices. Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing (downhill and cross-country) have also been shown to reduce the symptoms of PTSD. When you’re under the cloud of an emotional disorder and haven’t exercised for a long time, setting yourself extravagant goals like completing a marathon or working out for an hour every morning could only leave you feeling more despondent if you fall short. Better to set yourself small achievable goals and build up from there. Meeting with a psychologist to help you set these achievable goals is a great place to start.
cravensportservices.ca
MIND OVER MATTER WITH ERICA GAVEL
Central Governor Theory
Whether you’re a recreational athlete, active for life, or happen to be involved with high performance, most people have heard the phrase, “mind over matter”. As some may question whether or not this is actually true, work by Tucker et al, (2006) and Noakes, (2008) can support this statement from both a physiological and performance perspective. This concept “mind over matter”, is known as the “central governor theory”. The central governor theory is a proposed mechanismwhich takes input information about energetic needs, current physiological states, and various motivational drives to regulate physical exertion and save the body from catastrophic failure (Noakes et al, 2005). The central governor model proposes that the subconscious brain regulates power output to prevent the body from disrupting homeostasis (Weir et al, 2006). During exercise, once the subconscious informs the conscious brain of an increasing neural effort, the rating of perceived exertion (RPE) goes up and the body slows down. Variables that signal the subconscious brain of potential harm include environmental temperature, distance and difficulty of the course, and an increase in core temperature, skin temperature, and heart rate. Furthermore, dehydration and blood lactate accumulation can also cause an increase of RPE. The marathon race provides evidence of this. Before the start of the race, athletes race ‘in anticipation’ by setting a variable pace at the start dependent in part of the environment and expected difficulty of the course. Furthermore, as the race continues athletes may experience a dip then increase of motor output (running speed) (Noakes, 2008). The purpose of pacing is to allow completion of the task in the most efficient way possible (St. Clair Gibson et al, 2004). Given that the central governor theory proposes that exercise is regulated by the brain, the perception of ones’ state can and may dictate the type of performance they might have. Although strategies to “over-ride” the central governor are under review, an array of modalities have been shown to “trick” the brain and improve athletic performance, these include motivational self-talk (Inzlicht and Marcora, 2016), a carbohydrate mouth rinse (Carter et al, 2004), and a menthol mouth rinse (Stevens and Best, 2017). As for mouth rinses’, the mechanism is similar to
motivational self-talk, it has been suggested that oral receptors within the mouth directly stimulate reward centres in the brain. Especially under HARD circumstances, one can expect an increase in motor output and improvement of performance (Chambers et al, 2009). All in all….Especially during endurance exercise, your mind is going to quit before your body does!!! Push harder and keep going. References: Carter, J.M., Jeukendrup, A.E., & Jones, D.A. (2004a). The effect of carbohydrate mouth rinse on 1-h cycle time trial performance. Medicine and Science in Sports and Exer- cise, 36(12), 2107–2111. Chambers, E.S.; Bridge, M.W.; Jones, D.A. Carbohydrate sensing in the human mouth: Effects on exercise performance and brain activity. J. Physiol. 2009, 587, 1779–1794. Inzlicht, M., & Marcora, S. M. (2016). The Central Governor Model of Exercise Regulation Teaches Us Precious Little about the Nature of Mental Fatigue and Self-Control Failure. Frontiers in Psychology, 7(967), 313–6. http://doi.org/10.3389/ fpsyg.2016.00656 Noakes, T. D. (2008c). Testing for maxi- mum oxygen consumption has pro- duced a brainless model of human exercise performance. Br. J. Sports Med. 42, 551–555. Noakes, T. D., St Clair Gibson, A., and Lambert, E. V. (2005). From catastrophe to complexity: a novel model of integrative central neural regulation of effort and fatigue during exercise in humans: summary and conclusions. Br. J. Sports Med. 39, 120–124. doi: 10.1136/bjsm.2003.010330 St Clair Gibson A, Noakes TD. Evidence for complex system integration and dynamic neural regulation of skeletal muscle recruitment during exercise in humans. Br J Sports Med 2004;38:797–806. Stevens,C.J.,&Best,R. (2016).Menthol:AFreshErgogenicAid forAthleticPerformance.SportsMedicine,47(6),1035–1042. http://doi.org/10.1007/s40279-016-0652-4
Tucker R, Marle T, Lambert EV, et al. The rate of heat storage mediates an anticipatory reduction in exercise intensity during cycling at a fixed rating of perceived exertion. J Physiol 2006; physiological 574 (Pt 3): 905-15
Weir, J. P., Beck,T. W., Cramer, J.T., & Housh,T. J. (2006). Is fatigue all in your head? A critical review of the central governor model. British Journal of Sports Medicine, 40(7), 573–86– discussion 586. http://doi.org/10.1136/bjsm.2005.023028
CRAVEN EWS
WE’RE EXPECTING! Congratulations to Curtis and Katie Kulchar who are expecting their little one on December 11th, 2018! BRUCE IS CYCLING IN THE WHISTLER GRANFONDO! On Saturday, September 8th, Bruce will be riding this 122km GranFondo! It starts in Stanley Park, Vancouver and goes to Whistler Village in Whistler. To see how his training is going, watch his most recent videos in his YouTube series here: http:// bit.ly/Bruce_Whistler_GranFondo
LOOK WHO IS JOINING US! We will be working alongside Saskatoon Medical Imaging/The Ultrasound Centre to offer Diagnostic Ultrasound Examinations in our facility starting this fall. SASK Sports Imaging will be Saskatchewan’s Premiere Musculoskeletal Imaging Centre.
WE ARE ALSO EXCITED TO BE WORKING ALONGSIDE DR. WAILL KHALIL.
Dr. Waill Khalil is a specialist in Physical Medicine and Rehab. After completing his specialty training at the University of Saskatchewan he completed a 1 year fellowship with the University of Alberta with Health Pointe Medical Centre in Pain, Spine and Sport Medicine. He now specializes in ultrasound guided interventional pain with focus on treating complex musculoskeletal conditions. Dr. Khalil has an active license with college of physicians of Saskatchewan and Alberta (CPSS & CPSA). He also holds American Board Certification in Independent Medical Examinations (CIME).
“Hi, my name is Giselle Camm and I am 43 years old. I came to Craven one year ago to accomplish two personal goals. Goal One was to work toward getting back to a healthy weight, ordered by my doctor in-the-know about my family’s history of heart disease. Goal Two was to help protect myself from injury before I ventured into goaltending for our small town women’s rec hockey team, learning how to play goal at my seasoned age. Here now, a year later, I feel absolutely invigorated and wondering what all I can accomplish. I’m excited that my teammates joined in for hockey- tailored training together with me too. Working with Jill Gallays and the Craven training staff has been truly inspiring and motivating for all of us. My continuing development in strength and fitness has kept me safely on the ice and allowed me to have so much fun sliding around in goal I could never have imagined. Thank you, Craven!” - Giselle C. CLIENT SPOTLIGHT Giselle Camm
STAFF SPOTLIGHT
PAULA SATHER I grew up in the small town of Watrous, Saskatchewan. And when you live in a small town and have some small amount of athleticism – you are sort of highly encouraged to play all the sports; because if you don’t there won’t be a team. So, I played a little bit of everything: figure skating, fastball, basketball, volleyball, dance, curling, track and field, and badminton. Although I enjoyed all the sports I played, fastball and dance became the 2 sports I put the most work and passion into. I competed in many fastball provincial championships throughout the years, winning 3 times, the Western Canada Summer Games, and Western Canadians. My most cherished moment in my sports career was breaking not 1, but 2 bats because I’m so strong and such a good hitter…
CALLCRAVENSPORTSERVICES IFYOUHAVEAQUESTION Call If: • You have back pain at the end of the day • You have trouble enjoying time with family due to pain • You have limited mobility at work • You have trouble bending or reaching • Your joints are stiff or swelling • Suffering with pain from an old injury Get Answers For Your Aches & Pains. Call: 306.934.2011
HEALTH & WELLNESS TIPS FOR BACK TO SCHOOL NUTRITION How To Improve Your Child’s Nutrition
Ensure your kids drink plenty of water Dehydration can lead to a system overload. Our thinking becomes cloudy, energy diminishes, cell activity becomes sluggish and elimination becomes stagnant. Sending your kids to school with 1-2 water bottles daily is one of the easiest and healthiest options. Adding freshly squeezed lemon and lime can add flavor and aids in digestion. Make sure children get enough sleep Growing children need sleep, although they will beg to differ with you! It is vital to their mood, behavior and attention. Children aged 6-13 need about 9-11 hours of sleep a night. To help your children get a good night’s sleep, help instill a regular bedtime routine, ensure the TV, computer, video games and cell phone are out of your child’s bedroom and that the room is as dark as possible. Essential oils, such as lavender, can help to release tension and allow for relaxation as well. The lunchtime sandwich may be the standard option, but let’s face it: Slapping the same smears onto bread — day after day, week after week — can leave kids and parents a little bored. NUT FREE - SANDWICH FREE BOX LUNCH Hummus and Pita Plate Nine out of 10 kids love a good smear of hummus. Why not make it the star of the show? Pack with: Salami, olives, carrots, baby tomatoes, and grapes. (Note that dipping is easier and less messy if you pack the hummus in a separate container.) Using these back-to-school nutrition tips, you can set the tone for the school year and support your child’s health, happiness and success. Wishing all kids a wonderful first week back to school!
cravensportservices.ca
Try these movements if you are experiencing pain. Strengthens Core EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication!
KNEE SQUEEZE Stand with good posture, and a foam roll or pillow between knees. Reach overhead, engage core, squeeze foam roll or pillow. Bend forward at the hips, reaching toward toes. Repeat 6 times.
SUPERMAN Lie on your stomach as shown. Lift your arms and legs off the floor slightly at the same time. Repeat 3 times.
Strengthens Knees
Exercisescopyrightof
www.simpleset.net
Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
Spinach Stuffed Mushrooms Recipe
INGREDIENTS • 20 medium mushrooms • 1/4 cup chopped shallots, scallions or onion • 2 cloves garlic, chopped • 1 tablespoon balsamic vinegar • 1/2 teaspoon soy sauce • 2 cups chopped fresh spinach • 1/2 cup Plain Oikos Organic Greek Yogurt • Salt and pepper to taste DIRECTIONS
Wash the mushrooms and carefully remove the stems without breaking the caps. Finely chop the stems. Combine the shallots, garlic and vinegar in a small skillet or saucepan and cook for 1 to 2 minutes. Add the chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3 to 5 minutes, until the mushrooms soften and release their juices. Add the spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from the heat and let cool for a few minutes, then stir in the yogurt. Season with salt and pepper to taste. Preheat the oven to 350ºF. Stuff the spinach filling into the mushroom caps. Place the mushrooms in a baking pan and bake for 20 minutes, until tender. Remove from the oven and let sit for a few minutes for the filling to set before serving. Yields 20 mushrooms.
cravensportservices.ca
Page 1 Page 2 Page 3 Page 4 Page 5 Page 6Made with FlippingBook - professional solution for displaying marketing and sales documents online