Building Strong Bones

Posted on October 4, 2018. Filed under: Acupuncturist, Aging, Exercise, Health, Hormone, injury, rebuild, Joints | Tags: , , , , , |

gregmonicaweight1~by Dr. Greg Steiner

Everyone needs strong bones; they provide structure and protect us from injury.  Fortunately, there are many ways to build stronger, denser bones even at an older age.  One of the best ways to increase bone density is exercise, but certain types of exercise yield better results than others.  Bones remodel themselves according to the stress placed upon them.  Doing light weights with lots of repetitions doesn’t really tug and pull and allow enough force on the bones & muscles to strengthen them. To properly “stress” a bone, you’ll want to use heavier weights but not so heavy as to injure yourself.  Body weight used as resistance can also work and can include yoga, elastic tubing, pushups, etc…) Weight bearing refers to how much of your body weight you are holding up while exercising.  For example, walking would be more weight-bearing than bike riding and running is more weight bearing than swimming (due to buoyancy of water there is less resistance).

Changing the direction and various angles in which we move our bodies can strengthen bones as well.  The hips, spine, wrist and ribs are much more prone to density issues, so focus on these areas are important. Because most of the time we move our hips in a straight linear pattern, the bones get the message that they need to maintain density for that path only.  That’s why exercise which involves swiveling, twisting or turning can build strength all around.  Exercises that rotate the hips include dancing, martial arts, tennis and even tai chi.

The next best way to build bone density is through nutrition.  Ample protein is needed because 50% of our bones are made of protein and really low protein can weaken bones.  If you consume a lot of protein, be sure to balance it with lots of vegetables. Be sure to also incorporate calcium.  The RDA is 1000-1200 mg daily but it’s been found that its better absorbed if spread out over the day instead all at once.  Great non-diary calcium providing foods include sardines, salmon, almonds, kale and broccoli.  Vitamin d and k help build strong bones too.  Magnesium is important because it helps activate vitamin D.  Other nutrients that are great for bone health include collagen (for bone flexibility), zinc, and omega oils.  Specifically, omega oils provide an anti-inflammatory response and are protectors against bone loss as we age.  You can boost your omega 3’s with fish and plant sources like chia seeds, flaxseeds, and walnuts.

These recommendations as well as maintaining a healthy weight can not only keep you from losing bone mass and developing brittle bones but also actually increase it.  As we age, it becomes more difficult to build new bone, but not impossible; so work on building stronger bones and muscles to help battle osteoporosis, keep you more stable and  prevent injury in the future.

Dr Greg is an active resident of Twin Creeks in Allen, TX and his background is in acupuncture, health psychology, and chiropractic. He is with CA Acupuncture and Chiropractic Clinic located at 1101 Raintree Circle, Suite # 288, and can be reached for questions or appointments by phoning 972-747-0928.

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Physical Training & Avoiding Injuries

Posted on March 21, 2017. Filed under: Acupuncturist, Aging, Chiropractic, Exercise, Healing, injury, rebuild, Pain, Posture, Uncategorized | Tags: , , , , , |

monica back exercise

Monica Steiner at work in the gym

By Dr. Greg Steiner
CA Acupuncture & Chiropractic Clinic

“I keep getting hurt – how can I train to gain without getting injured anymore?” This and similar questions are only slightly less common than “What did I do to myself?”

Let’s face it, little is more frustrating than being knocked off the training track once again. Finding a sticking point or plateau is bad enough, but what I might call “break down points” is probably even worse. The difference is critical – a plateau is that inability to surpass a certain desired goal in size, strength or muscularity. A breaking point is one of those times when “Oops, it happened again,” such as when training weights approach a certain level at which a back, shoulder or perhaps knee always seems to give way.

The essential bottom-line point is that if you are injured over and over again, your training will suffer. If your training suffers, it is not possible to reach your peak cardiovascular fitness. So, what are we to do?  Whatever the most motivating end goals, the underlying requirement is training consistency. A week here or a month there is of no value, other than in giving one a sense that “efforts are being made, I’m trying…” Largely futile and possibly dangerous – it used to be called “the weekend warrior” syndrome, which helps fill the waiting rooms of Monday morning chiropractic clinics as these individuals exert beyond what is their safe capacity.

The next essential step is to do the exercises correctly. One of my physician mentors used to have a saying – “If it’s not right, it’s all wrong!” He didn’t pick up this phrase from school however, but from an elite military unit of which he was once a part. He himself was a super-fit, super motivated highly intelligent man with very big uppers arms and a fighting spirit to match. His relevant point in his saying however, was that in times of high stress, structures and procedures had to be tip-top, or something would break.

In weight training, this refers to cheating on form while the body is under the greatest load, usually when performing the hard reps late in a set, or when using very low reps and very heavy weights. It’s then that the weak links give way, and injury occurs.

Sorry, but no one training method or scheme produces the perfect size, fitness, strength while taking no effort, being fun to do all the time and perfectly safe.  But, the real baseline is consistency and ability to replicate useful workouts time and time again while simultaneously performing them correctly without error.  The principle behind training without getting hurt is to stress the muscles without damaging the supporting structures such as ligaments and joint capsules in order to grow and maximize them without causing them injury.  If you are not sure if you’re doing something correctly, find an expert who can help and get that extra insight.

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Getting Tired Too Fast? The Key is Building Endurance

Posted on May 5, 2016. Filed under: Aging, Exercise, Health, Uncategorized | Tags: , , , , , , , , , |

drgregportrait1test2.pngBy Dr. Greg Steiner
CA Acupuncture & Chiropractic Clinic

Endurance, also known as stamina, comes in several flavors. We have general stamina – the ability to perform ever so well the necessities and luxuries of our daily lives, without undo fatigue or effort. (Life should NOT feel like an uphill-both-ways struggle! No, not even when we are ‘older’!) More specifically, we have cardiovascular stamina in which our heart, lungs and blood vessels work in coordinated harmony to let us safely exert ourselves in accordance with the needs of the situation we find ourselves in. We also have local muscular endurance, in which specific muscles happily find themselves able to repeat a needed motion again and again and again. We also have an ‘isometric’ stamina which enables us to remain in a position for as long as is needed.

When you read about aging as related to endurance, you read conflicting statements, e.g. “I get tired faster now that I’m older;” vs. “Endurance is the old man’s game.” What are we to make of this apparent contradiction?  Several things act to explain this. First, we have to look quite honestly about how the person of high stamina has lived his or her life compared to the person of low stamina. Is their weight still good? Has their diet been healthy? Has their stress level increased or decreased? Have they exercised diligently and appropriately? Genetics always, always play a role, but no matter what genetic cards we have been dealt, the answer to good aging is always the same: play the hand as best you can, wisely and diligently maximize your genetic strengths and arrange your lifestyle to counteract your weaknesses.

In an athletic sense it often comes to pacing. For example, young people run faster than older people and their ability to recover after exertion is often quicker as well. So, if an older person tries to do repeat sprints with little recovery, he or she might be very disappointed if they try to compete with a younger person. However, some older athletes become very good at getting into a pace and keeping that pace up for a very long time. The legendary Tarahumara people of the Copper Canyon area of Mexico are renowned for the endurance running of their older members, with distances reported to be 100 miles or more, and sometimes kicking a round wooden ball. Of course, they have a lifetime of training and cultural expectations that such apparent feats of stamina are definitely in the realm of possibility.

Many factors can contribute to increasing your stamina.  Basic cardio, high repetition weight training, hydration, and even deep breathing which boosts oxygen intake can all help.  But there is no substitute for having a good proper diet.  It’s better for everything including stamina.  Include protein, healthy fats, low glycemic index foods including vegetables (think veggies that don’t convert to sugar readily) and reduce carbohydrates unless you are doing strenuous activity for at least 30 minutes.  If you feed the “machine” right, it will help you reap the benefits of better strength, vitality and health overall.

 

 

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Why Strength is Important, Especially as We Age

Posted on May 5, 2016. Filed under: Aging, Chiropractic, Exercise, Health | Tags: , , , , , |

g&m1

Dr. Greg & Monica Steiner

By Dr. Greg Steiner
CA Acupuncture & Chiropractic Clinic

What is the purpose of strength, anyway? Well, at the most fundamental level it’s to enable us to move our bodies though, over, under and around any pathway we find ourselves travelling on, or to surmount any obstacle that impedes our travel. Second, strength enables us to physically manipulate and transport our tools, equipment, and all resources we need for both ourselves and our ‘important people’ to live and thrive. And if these demands of life are satisfied, we are free to develop the strength necessary for sports, athletics and recreation, all of which enhance our lives. Remember, our bodies are essentially anti-gravity machines designed for motion! The greater the strength in our body, the better we defy gravity and the less it impedes us.  Climbing the stairs or carrying bags of groceries become easier just by virtue of being stronger.

Many of us have heard that we lose muscle-tone as we age.  There may be a slight decline, but not so much because of the aging, but because we quit the movement.  Strength decline is mostly from misuse.  Lifestyle changes, stress and poor diet combined with a more sedentary lifestyle can drop testosterone levels and decrease our muscle mass.  Pain also limits us but if we can train intelligently (what is best for your body at the time) we can minimize this decline and even reverse it.

This brings up the question as to whether you actually need to lift heavy weights. Well, the answer depends on several things: your actual needs; your desire and motivation; and your actual physical ability to handle heavy loads.  If your ‘need’ is just to be fit for daily life in the city, you probably don’t need to lift heavy weights. If you have a physical job or hobby or are engaged in sports you may need a heavier program. If lifting heavy actually is a motivation and challenge to you, there is value in pursuing it because to engage in a positive challenge gives life that much more meaning. However, the final arbiter is whether your joints and muscle attachments actually thrive under the load; if you are constantly injured you would do well to rethink your goals and program, or risk accumulated injuries to point you can barely lift at all.  Consider exercises that use your bodyweight for resistance.  This is easier on the joints and tendons.  This includes exercises such as Yoga, Pilates, exercise bands or even dance.

Lastly, for the ladies, be rest assured that lifting weights is not going to give you a massive bulky she-hulk stature!  Most women don’t possess enough natural testosterone to build that much size nor do they eat the large amount of protein necessary to gain such mass.  As a matter of fact, most of the toned and lean women we see actually lift weights in order to produce their shapely curves.

 

 

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