HOW TO GET YOUR FIRST PULL-UP

Have you convinced yourself that you’ll never be able to do a pull-up, or you’ve tried with bands and assistance, but you’ve been unsuccessful? With the right exercises, time, patience, dedication, and hard work, you can absolutely do a pull-up. Whether you’re a child, an adult, a man, or a woman, it doesn’t matter. You have the potential inside of you to do a pull-up. Pull-ups are one of the greatest human fundamental strength movements that we all can do. However, before you work on pull- up progressions, you do want to make sure that you have checked a few boxes. So, here are the boxes you need to check.

1) Do you have good shoulder and scapular mobility? To test this, see if you can get your arm completely overhead so that it is in line with your ear without pain or discomfort. If you can great, move on to the next box. If you can’t, that is what you want to start to work on first.

2) Do you have proper breathing mechanics? To test this, see if you can breathe through your diaphragm as you inhale. This means having 360 degrees of intra-abdominal pressure. When you inhale, your abdomen will expand like when filling a balloon. Then, as you exhale, you’re creating this abdominal tension as your ribs descend towards your hips and you’re actively pulling your belly button in towards the spine, thinking of it as a corset. If you are still breathing from your neck and shoulders, it will make it very challenging to do a pull up successfully.

3) Are you able to hold a hollow plank? Are you able to control your body weight in a closed chain position (hands connected to the floor) while breathing and creating optimal tension throughout the body. Can you be strong, but relaxed?

Once you check those boxes, now you want to make sure that you’re prepared for the pull-up. So, let’s start with shoulder CARS (controlled articular rotations). For shoulder CARS, you’ll want to have good tension through the ground, feet strongly connected and rooted in, and ribcage down. From here, starting with your right arm, taking a breath in, slowly bring your arm up, ribs coming down. When your arm is overhead, will first externally rotate, and then internally rotate keeping your arm as close to your body as you can, without losing this position.  Perform this next to the wall to maximize the effectiveness. The goal is to create this total-body tension to create active control of the shoulder. This will make sure your shoulders are prepped. Repeat for five in each direction.

Next, you can do the bear walk to make sure that you’re working on good scapular and shoulder control before pull-up progressions. Watch the video here to see how to perform this. Now, let’s get it to the five pull-up progressions you should do before completing a full pull-up.

Pull-up progression 1: Dead hang. For the dead hang make sure that your hands are in line with your shoulders when hanging from the bar, you’re in a slight hollow position maintaining your breath, and arms are in line with your ears. Aim to hold this for at least 30 seconds to a minute before going to the next progression.

Pull-up progression 2: Pull-up prep. This is a very key part of the pull-up. You want to maintain the same hanging position, and then lower your shoulder blades, and then raise them back up slowly with control. You want to make sure you are maintaining the same alignment the whole time with your head in between your arms. Repeat this for as many reps as you can with high quality.

Pull-up progression 3: Isometric hold. For the isometric hold, you’ll want to jump into the position by standing on something where you can reach the bar from. Once you grab onto the bar, pull yourself up using an underhand grip so your head is over the bar. (This grip is recommended to start before progressing to an overhand grip). You want to make sure you’re pulling the elbows down towards the ground maintaining that slight hollow position with a neutral head position you’re while breathing and head. Hold this position for 30 seconds to a minute.

Pull-up progression 4: Eccentrics. To work on strength, perform eccentric pull-ups. To do this slowly lower all the way to the bottom of the motion completely finishing it, and then returning to the top by standing on your block, so you can grab the bar again. You’re avoiding the concentric portion and just focusing on the eccentric portion. Make sure to maintain your hollow position, breathe, and keeping nice control. Repeat for as many reps as possible with control. Progress to five sets of five for three to six weeks.

Pull-up progression 5: Bringing it all together. Now you’ll begin to put these together, starting with an isometric hold into your eccentric, and then a pull-up prep.

Now you’re ready to perform the full pull-up! Finish the motion completely and finish with the pull-up prep at the bottom.

This may take you weeks to months depending on your level of fitness. Make sure to master the progressions before moving on.  

Pull-ups require patience, hard work, time, and dedication. However, I’m confident that you will be able to perform this movement while doing all of these progressions. Remember you still want to build overall strength, so make sure to incorporate other types of total body strength training to enhance your progressions and performance with this movement.  A common question is “should I do assisted pull-ups with bands?” They are not recommended because they do not build the fundamental strength required for a pull-up. Please make sure to not take any shortcuts and work on the progressions.

If you need help on your journey to better health, contact drarianne@themovementparadigm.com to schedule.

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IS YOUR IBS ACTUALLY SIBO?

Have you been experiencing abdominal symptoms? Bloating? Cramping? Indigestion? Abdominal pain? Or maybe you are experiencing anxiety and depression? If so, you should know about small intestinal bacterial overgrowth (SIBO), and how it is most often under-diagnosed as a source of irritable bowel syndrome (IBS). Many individuals have a diagnosis of IBS that they have been given at some point in their lives by a doctor and they are just trying to manage it on their own with no real solution to addressing the root cause. In most cases, IBS is in fact SIBO.  SIBO is a serious condition affecting the small intestine and happens when bacteria that normally grow in other parts of the gut, grow in the small intestine.  When you are diagnosed with IBS it’s really important to make sure that you get the proper testing and determine if this is one of your root causes. Let’s now talk about how you can tell if your IBS is actually SIBO.

Symptoms:

If you’re experiencing anxiety, depression, bloating, digestive issues, constipation, diarrhea, abdominal pain, overall puffiness and discomfort around the abdomen, and even such symptoms as heartburn and acid reflux, it’s really important to get properly evaluated.

Testing:

You will have a breath test, which will determine if you have methane or hydrogen gas in your gut. The breath test will be over a series of a few hours.  After you ingest lactulose, depending on how it ferments in your gut, will determine what type of gas is produced and this will indicate whether or not you have SIBO.

Treatment:

If you have a diagnosis of SIBO or IBS, and you’re in the process of trying to determine how you can feel better, it’s highly recommended to go on a low FODMAP (fermentable oligosaccharides, disaccharides, and polyols) diet.  These are hard to digest fibers and sugars, and therefore do not pass through the small intestine well. In the colon, the high FODMAP foods will ferment and cause gas, and in the small intestine, they will pull water causing bloating and stretch in the intestinal area.

The first part of the low FODMAP plan a complete elimination of any moderate to high FODMAP foods. After the elimination phase, which can be anywhere from two to six weeks, then you can begin a reintroduction. You would reintroduce one FODMAP food at a time and see how your body tolerates it. After you’ve done that you can personalize your plan, and determine what foods are aggravating you and contributing to some kind of bloating, flatulence, abdominal pain, etc. The first goal of the program is to decrease inflammation and symptoms and try to settle your system down. Once you do that, you can begin to transition into a personalization of the food plan.

After you’ve determined you may have SIBO and you have initiated a low FODMAP plan, you want to follow a 5R protocol for restoration. So, that would be removing the inflammatory triggers, replacing the digestive enzymes, reinoculating with good bacteria, replacing any nutrients that you may be deficient in, and also rebalancing your lifestyle factors. After you have worked through a 5R protocol, there is a chance that you may need to take an antibiotic, whether that’s herbal or conventional. The research shows that both an herbal or conventional antibiotic can be equally effective. It does depend on if your body is ready to support it, and if you are well enough to be able to handle the antibiotic.

Summary:

If you are a person that has had a diagnosis of IBS, or you’re dealing with a lot of abdominal symptoms and you really want to get to the bottom of it; it’s really important to consider SIBO as one of the possibilities. You want to make sure that you’re using this as a possible diagnostic tool to rule in or rule out, and to treat the root cause, as opposed to just treating your symptoms.

If you need help on your journey to better health, contact drarianne@themovementparadigm.com to schedule.

For more content, make sure to subscribe to my YouTube channel here.

3 AREAS IN YOUR BODY YOU HOLD YOUR STRESS

Did you know that there are three primary areas of the body that typically hold tension? All of us have preferred places in our body where our pain, worry, and fears are most readily expressed in muscular tension. The three key areas in the body, that have the potential to be most affected by emotional forces, and that is the pelvic floor, the diaphragm, and the jaw. Many of you have experienced tension in your neck and jaw and tightness in your low back. This can be driven primarily by emotions. If we think of it this way, pleasurable experiences typically will cause us to relax, energize, and expand. Conversely, unpleasant experiences are going to typically cause us to contract, be tenser, and possibly even depressed. We must recognize that this stress or muscular tension that we are holding in these three primary areas is subconscious and that rather than just addressing the symptom, we have to focus on what is the root cause. Is there another way for you to express your emotion? Meditation, mindfulness, yoga, journaling, and talking to a friend or talking to a psychologist are all really powerful and often necessary. I’m going to discuss some quick bio hacks that can help with addressing these tensions and hopefully make you feel great.

  1. Jaw: Many people tend to clench their jaw or grind their teeth, whether that’s during the day or at night. This is a subconscious behavior indicating that the nervous system is in a survival mode. Here are two easy things that you can do while you’re brushing your teeth and then also during your workday that are very simple to relieve jaw tension and hopefully retrain and reprogram yourself to not clenching your jaw.
  • The first thing is to make sure that you have the optimal tongue position. Make sure that the tongue is resting on the roof of the mouth and the back of the front teeth. You’ll want to make sure that your teeth are slightly apart and your lips are gently closed. If you make a humming sound, your tongue will naturally be in the ideal position. Practice this multiple times a day to make sure you are tuning in. Also, when you are breathing diaphragmatically, your tongue would be in it’s resting position.
  • Another aspect of jaw tension is when your jaw is compensating for other things. For example, if there’s a lack of core stability and tension in the abdomen, you could be clenching your jaw to create stability. You do want to be properly evaluated but if you know that your jaw is tight you can do this release. Your masseter muscle is right on the outside of the jaw. Then you have your lateral pterygoid, which points up toward the ear and then the medial pterygoid, which goes down toward the bottom of the jaw, like scissors.  You can take your toothbrush in your mouth and move it up toward your ear to release the lateral pterygoid. You do this by holding your toothbrush in your mouth in that direction on the right side and then moving your jaw down, left, up, and then to the right. Then to release the medial pterygoid you would stick your toothbrush in your mouth again but this time toward the bottom of your jaw. Then, while holding the toothbrush on the right side you will move your jaw down, left, and then close. Now, to release the masseter, you will hold your fingers against the outside of your jaw on the left and then move your jaw down, right, and then close. You can do all of these on both sides. You can also use this as an assessment to see how tight your jaw is. 

2. Diaphragm: This tends to be an area where we can hold a lot of emotional tension and grief. We breathe 20 to 25,000 times a day so how you breathe matters. It’s not just about if you’re breathing to stay alive, it’s how you’re breathing. With practice and conscious regulation of this muscle, we can regulate our response and our emotions. However, during times of high stress, like right now in the world, the diaphragm can become very restricted which therefore can cause one of your most common complaints which is neck tension. Many will say “I hold my tension in my neck,” but that’s because they are breathing from the neck and shoulders, as opposed to the diaphragm.

You can check out my other video on how breathing is your superpower. But, for now, try to take three diaphragmatic breaths every hour. This means that you’re breathing in through the nose, ideally out through the nose, if possible, and you’re expanding your abdomen 360 degrees. That means that your chest will not rise up and down, but your abdomen will expand. The longer the exhalation, the more of a relaxation response you will have. You want to start with a breath that feels comfortable for you. For example, three seconds in and three seconds out. As you feel more comfortable please try to extend your inhalation, exhalation, and even your pauses at the subtle shift before your exhalation, and then before your inhalation. This can be calming for the nervous system, but it also allows you this opportunity to tune in with what’s happening in your body, to be mindful, to understand what your emotions and thoughts are, and what your physical sensations are.

3) Pelvic floor. This is often considered taboo, however, is one of the primary areas for men and women, where we unconsciously store emotions. This is also based on Eastern and Western medicine as it relates to the chakras, but also science. The pelvic floor is critical for our emotional and energetic health. Think of dogs when they are expressing their emotions or they have done something wrong and their owner is upset; the dog will tuck their tail between their legs. That is the same concept of what happens where as humans, we create this tension in the pelvic region and we don’t even know it’s there. Pelvic floor issues very commonly present as hip pain, low back pain, and sometimes even knee pain.  It can be something that is an underlying issue that is often overlooked but very common. Here are two exercises that you can do to relax your pelvic floor.

  1. Rock on your forearms: Place your elbows outside of your shoulder, knees outside of your hip, and keep your eyes gazing towards your fingertips. Inhale as you rock back, exhale as you rock forward. Make sure you keep your spine nice and straight. Your eyes gazing forward will allow that to happen. Inhale as you go back to relax the pelvic floor, exhale as you go forward belly button will go in towards your spine.

2. Happy baby:  Lie on your back, grab your toes, outside of your shin, or inside of your shin. Inhale all the way down to the pelvic floor to relax it and you can rock gently back and forth.

In summary, start with the tongue on the roof of the mouth and resting on the back of the teeth. When you inhale, your pelvic floor is relaxing. The deeper your diaphragmatic breath, as that intra-abdominal pressure goes down, your pelvic floor is lengthening and relaxing. When you exhale, your abdomen tightens up like a corset. Just your breath alone with the proper positioning of your tongue can address all of these areas of emotion or muscular tension. Then, you can integrate that into your movement. When you are doing the happy baby or rocking on your forearms, make sure you integrate all those aspects together. Especially during this challenging time, make sure to be kind to yourself and the emotions you are feeling right now.

If you need help on your journey to better health, contact drarianne@themovementparadigm.com to schedule.

For more content, make sure to subscribe to my YouTube channel here.

6 REASONS TO UP YOUR PROTEIN

Let’s discuss one of my favorite nutrients, protein. This can be a very controversial nutrient especially as it relates to animal-based versus plant-based protein. Not only does protein help build new cells, repair old cells, and help keep our muscles and bones strong, but it also keeps us satiated between meals to prevent us from overeating and having significant cravings. Your body needs 20 different amino acids to function properly. However, nine of those are essential amino acids, meaning that they are required from your diet. The amino acid is a building block of protein. This allows our body to function optimally especially as it relates to repair and recovery as well as immune health. The key sources of the amino acids are primarily your meat products like meat, poultry, eggs, and fish, as well as the plant-based protein, soy.

Now, let’s discuss six different ways that protein is so important for your body.

  1. Helps with weight loss and improves metabolic function

One of the key ways it does this is by suppressing the hormone ghrelin, which is produced in the stomach and secreted by the pancreas and the small intestine. It also boosts Peptide YY which is a hormone that makes you feel full. This can help with cravings, late-night snacking, and eating too much throughout the day. In addition to that, protein has a higher thermic effect of food which is 25 to 35 percent versus fats and carbs which is five to 15 percent, so that means that you’re burning more calories overall by eating more protein sources.

2. Increases muscle mass and strength

It does this in two ways. One is that it increases glucagon, a hormone produced by the pancreas, which is important for fat mobilization. The second is that it increases insulin-like growth factor 1 (IGF-1), which is an anabolic hormone that is necessary for muscle growth. Therefore, it is very important that if you are doing a strength training routine of any kind that you make sure that you’re eating enough protein. It’s also really important to make sure that if you are in weight-loss mode that you are consuming more protein because your protein needs are higher to preserve that lean body mass.

3. Improves bone health

Despite what some unwarranted research states, protein helps with improving the structural matrix of the bone, helps with increasing urinary calcium, increases your intestinal calcium absorption, as well as increases the IGF-1.

4. Lowers your cardiovascular risk

Not only can it lower blood pressure by reducing the systolic number, but it can also lower your LDL cholesterol and triglycerides. If you are at current risk for cardiometabolic risk factors, or you have a family history of heart disease, I would highly suggest that you incorporate protein into your diet.

5. Helps to heal our body

Protein is necessary to help fight bacterial and viral infections. It is a vital part of our immune system cells, for example, antibodies. We need protein to make antibodies. So, if you are lacking in protein you can feel weakness, fatigue, apathy, and have poor immunity.

6. Helps to heal your body after injury

Often times our protein needs are even higher after an injury to help with all the things I just mentioned. Remember, protein is the main building block of our tissues and organs. Even as we age and we develop things like sarcopenia, a loss of muscle mass; optimal protein intake coupled with physical activity, especially weight-bearing activity, is critical to prevent that.

Now you know all of the amazing benefits of protein. It can help with weight loss and fat mobilization, increasing muscle strength, helping your body recover from injury, helping your body prevent and recover from viral and bacterial infections, lowering your cardiovascular risk, and improving your immune system.

What is the appropriate amount and when should I eat protein?

For women, 20 to 30 grams of protein is recommended every few hours. For males, it is suggested to have 40 to 60 grams every few hours. Most people get about 15 percent of their calories coming from protein, but really, we need 25 to 30 percent. It is easy to think of it this way. At every meal and snack you’re having, pair it with a good high-quality source of protein. This means we are aiming for a full profile of nine essential amino acids. That’s primarily going to come from your animal proteins. I recommend hormone-free, grass-fed, lean meats. Soy is also another plant-based form that contains the essential amino acids. You can as a vegetarian or vegan consume enough protein, however you just need to plan extensively to make sure that you’re getting enough protein and not focusing so much on the carbohydrate sources.

So, I hope that was helpful for you. I do think it is such an important nutrient to think about as it relates to all of these aspects of health and there are so many misconceptions about it, so I wanted to make sure that I address some of the science. Hopefully, this will help you and your meal planning. I always say as it relates to your meals, use the KISS principle (keep it stupid simple). Consume a protein, a healthy fat, and a fiber source with every meal and snack.

If you need help on your journey to better health, contact drarianne@themovementparadigm.com to schedule.

For more content, make sure to subscribe to my YouTube channel here.

HOW TO TURN YOUR CHALLENGES INTO OPPORTUNITES | Become a Warrior

I’d like to discuss something that is very personal to me…..how you can turn your challenges or crises into opportunities. When you look at people like Michael Jordan, Rocky Balboa, and Bruce Lee, you can see that these spiritual warriors have the most unbelievable focus, attention, and tenacity.

Here are some practical tips that you can do in your life to develop this resiliency and turn your challenges into opportunities. As George Mumford highlights in his book The Mindful Athlete, when we walk the path of a spiritual warrior, we can we think about the journey as opposed to the destination. When we look at some of these incredible athletes and true warriors, we can see that it isn’t about the outcome or the results, it’s about the journey. “An ordinary man takes everything as a blessing, or as a curse, whereas a warrior is going to take everything as a challenge.”

All right, here you go! Three things that can help you turn your challenges into opportunities.

  1. Noticing what’s right

We tend to, during times of crises or challenges, focus on what’s wrong and what isn’t going right in our lives. However, rather than focusing on that, we can focus on the beauty of the moment, with all of its imperfections, and we can find this deep wisdom that we wouldn’t have found otherwise. When we can really begin to look inward at this inner critic and emotional blueprint, and ask questions and explore it with curiosity, we can inquire about this really amazing wisdom. This will allow us to be able to look from a different lens to be able to see this obstacle or this challenge as an opportunity for growth.

2. Emotional error correction

Rather than blaming someone, something, or even ourselves, we need to think about asking the question “why?”. Have wonder and curiosity about why this happened and potentially what do you have to learn from this? Whether your challenges are small or big, there’s always something to learn about yourself. There’s always an opportunity to transform your growth as a human being. When we can transform the frustration and aggravation into the joy and satisfaction of learning about ourselves, we can begin to have more teachable moments in our lives. We can begin to have these experiences or these challenges that bring us awareness and make us more focused and present in our own lives. So, essentially when we are experiencing these different emotions, we can bring this wonder and this curiosity to the forefront because when we do that, then we begin to see the experience and situation so differently. We can ask with an open heart, and we can inquire about ourselves, be inquisitive about the situation and begin to grow.

3. The right effort

 This is where we focus on the journey, not the destination. This is where we don’t necessarily think “life’s a grind and I’m just going to try to push through.” Instead, we appreciate all the moments, experiences, and people along the way and appreciate the process, not the outcome, results, or the destination. This is where we can sit, and we can simply enjoy sitting. It is when we don’t have to be on the go and running and doing a million things. We can actually just be present and pay attention. We can pay attention to our experiences and be in tune with what our body needs. This is the right effort, not pushing so hard that you just continue to get hurt in your exercise program. Instead, you just give the right amount of effort so that you see these adaptations over time, for example.

There you have it, three ways that you could help turn your challenges into opportunities. I was diagnosed with stage three liposarcoma two months before my wedding about five years ago. That was when I made this commitment to myself that I wanted to not just survive cancer, but I wanted to thrive during cancer. With that, I have taken all of these steps to optimize my mindset, nutrition, and movement to really help me achieve the life that I want to have. I hope that you can turn this current challenge into an opportunity for you.

If you need help on your journey to better health, contact drarianne@themovementparadigm.com to schedule.

For more content, make sure to subscribe to my YouTube channel here.

Check out my TEDx talk below to see my story of turning challenges into opportunities.

COULD YOUR ANXIETY and DEPRESSION BE COMING FROM YOUR GUT? | SIBO

Did you ever wonder if anxiety and/or depression was caused purely by psychological reasons or possibly from other causes? It absolutely can be caused from many different things such as systemic inflammation, leaky gut, hormonal changes, and your gut, specifically SIBO (small intestinal bacterial overgrowth), which is what we’ll focus on today. Surprising I know! Let’s dive into the gut-brain connection, the bacteria and neurotransmitters in your gut, as well as what you can do to improve that neurotransmitter function in your gut and brain to really help you improve your mood, feel better, and move through your life with ease.

Other causes for anxiety and depression

Anxiety and depression can come from many other physical causes. It can come from systemic inflammation or leaky gut. Leaky gut is where we have endotoxins released into the bloodstream coming through the epithelial lining of the small intestine and that creates an immune reaction. This can also lead to leaky brain. This is where those endotoxins cross the blood brain barrier and can contribute to things like mood changes and brain fog, etc. We can also have anxiety/depression related to hormonal changes. Last but definitely not least, we can have it from small intestinal bacterial overgrowth (SIBO).  In essence, the altered microbiome can be one of the biggest contributors to anxiety and/or depression.

Typical course of action in America

The typical course of action in America is that when you present with anxiety and/or depression, you are prescribed a selective serotonin reuptake inhibitor (SRRI). This can be something like Prozac, Paxil, or Lexapro. The reason these are prescribed is for low serotonin, our feel good neurotransmitter. Serotonin is one of our key chemical messenger that signals to the brain. This is formed by the bacteria in the gut, and guess what, 90 percent of our serotonin is in our gut! So, now we want to ask ourselves, why is our serotonin low? We may want to dive into what may be happening in the gut that could be contributing to this.

SIBO

SIBO, once again small intestinal bacterial overgrowth, can be one of the huge underlying factors in anxiety and/or depression. This is something that is definitely not looked at as frequently, and if you are experiencing something like bloating and other digestive symptoms, then this would be something to look into as one of the potential causes of your anxiety and/or depression. This happens when we have an overgrowth of the normal bacteria in the gut, and it creates a dysbiosis which means just an imbalance in the bacteria of the gut. This in turn will lead to things like nutrient deficiencies, malabsorption, and imbalances in the neurotransmitters. The gut-brain connection is a bidirectional communication between our gut and our brain. Our gut is our second nervous system. The bacteria in the gut is essentially what’s forming these neurotransmitters, our chemical messengers and communicators to the brain.

Testing for SIBO

Why is it so important to look at possible bacterial overgrowth in the gut and test it appropriately? When you are having any digestive issues like bloating, abdominal pain, any type of diarrhea, constipation, etc and it’s coupled with anxiety and/or depression, then you should absolutely be tested for SIBO. SIBO is tested using a breath test which is going to assess either hydrogen or methane gas. You ingest something called lactulose, and because it cannot be absorbed, it will be present in the small intestine. If it ferments with the bacteria in your gut, then you will exhale either a methane or hydrogen gas. If you’d like to order a test, click HERE.

Irritable bowel syndrome has been used as a diagnosis for many years, and now what we’re finding out is that IBS diagnosis is really SIBO in most cases. When you have this diagnosis, and you are experiencing anxiety and/or depression, it is going to be imperative that you address this as one of the potential root causes of your anxiety or depression because there’s no way that you can have the appropriate amount of serotonin, and even elements of dopamine if you are experiencing SIBO.

So what do you do about it?

1) The first thing is to make sure you get properly tested and evaluated.

2) Include a low FODMAP diet.

It is important to remove any type of inflammatory foods or triggers that could be aggravating this condition. FODMAP stands for “fermentable oligo-, di-, mono-saccharides and polyols. Low fodmap foods are easily digested carbohydrates which is a really important aspect of a SIBO protocol. Also eliminate things like gluten which is found in wheat, a high FODMAP food, a big driver in leaky gut, a common complaint or comorbidity along with SIBO.

3) Supplementation.

Typically, supplementation is going to be required because you will likely have malabsorption issues. It doesn’t mean that you definitely will, but there is a strong possibility, especially is this has been going on for quite some time. You may have to take specific highly bioavailable nutrient supplements until your body can absorb a more effectively and be able to repair the gut lining in cases of leaky gut. Glutamine is one of the most abundant amino acids in the body for immune health and intestinal health. This will be one of the very important nutrients that you will want to ingest if you are diagnosed with SIBO. The recommendation is 15 to 21 grams a day.

4) You want to reinoculate with probiotics.

It is important to recognize that not all probiotics will work for every SIBO patient. Most commonly, spore-based probiotics seem to be best as some other probiotics could make you worse.

5) Antibiotics

Antibiotics are typically used to treat the SIBO. There are different protocols and philosophies on when the appropriate time is to give the antibiotic. However, it is going to be necessary in most cases, whether it’s an herbal antibiotic or a conventional antibiotic to kill the bacteria.

In summary, hopefully you can appreciate that there’s way more to anxiety and depression, then simply only psychological reasons. We’ve only scratched the surface of just one part aspect of this, but I wanted share with you about neurotransmitters, introduce the gut-brain connection, and hopefully just have you think a little bit deeper about how can you begin to address some of the root causes of why this could be happening to you or someone you love.

If you need help on your journey to better health, contact drarianne@themovementparadigm.com to schedule.

For more content, make sure to subscribe to my YouTube channel here.

Disclaimer: This is not intended to treat or diagnose. Please check with your physican or functional medicine practitioner to determine a specific plan.

7 Ways to Improve Your Lymphatic System I Beginner Lymph Drainage

Let’s discuss one of the most powerful and most neglected systems in the body, the lymphatic system. The lymphatic system is a critical part of the immune system and is vital for protecting us from illness and chronic disease.

Seventy to 90 percent of all chronic disease is linked to inflammation. How do we get rid of inflammation? Primarily through our lymphatic system or other detoxification systems or organs including our liver, kidney, lungs, skin, GI system, tongue and fat.

We are made up of 80 percent water. Let’s compare the lymphatic system to an aquarium. We can appreciate that if the aquarium has clean, filtered water everything in the aquarium (the fish, algae, etc) is going to not only survive but thrive.  However, if that tank is unfiltered, becomes toxic and infected, everything in the tank is also going to become toxic and have a lack of oxygen and nutrients.  Therefore, it cannot survive, let alone thrive in that toxic environment.

As one of my mentors Dr. Perry Nicholson says, “you cannot get well in the environment that you got ill  in.”

Symptoms of a Poor Lymphatic System

If you’re experiencing these symptoms, then you most likely have a lymphatic issue but truthfully if you’re living in modern society, you most likely have a lymphatic issue anyway because of how toxic our environment is. With that said, if you had things like morning stiffness, chronic pain or fatigue or stiffness, bloating in your face in your abdomen, varicose veins, brain fog, poor sleep, acne, bad breath poor capillary refill, and painful lymph nodes, then most likely you are dealing with some kind of lymphatic issue.

Amazing Facts About the Lymphatic System

The lymph system is pretty darn amazing. There’s over 700 lymph nodes in the body and over one third of them are in the neck. There’s 15 liters of lymph in our body. All of the lymph is pumping in one direction, the direction of the heart, and it’s deeply connected to the gut.  It is connected through the Gut Associated Lymphoid Tissue (GALT), specifically the Peyer’s patches. Remember that 70 to 80 percent of our immune system is in our gut! Now you can appreciate this deep connection of the lymphatic system to the gut. If there is a gut issue, there is a lymph issue!

7 Ways to Improve Your Lymphatic System

What can you do if you have a lymphatic issue? What you can you do to help optimize your immune system? Here are seven key ways that are very easy things to integrate into your life and should be foundational.

  1. Diaphragmatic breathing

The two key ways to improve your lymphatic system are movement and breath. Let’s speak about breath first. When I refer to breath, I really mean diaphragmatic breath.  You are using the diaphragm to actually create a pumping mechanism that is going to pump the lymph to the cisterna chyli, which is one of your main lymph drainage points in the center of your abdomen.

Breathing diaphragmatically is going to improve the chances of having a healthy lymph system.  We breathe 20 to 25,000 times a day. If we have stress breathing, however, and the diaphragm is very restricted, that is going to significantly impact the function lymphatic system. Breathing is your superpower!

Try taking at least three diaphragmatic breaths every hour and breathe for five min in the morning and at night before bed.

2. Movement

Once again, movement is one of the most important things to do to improve your lymphatic system.  We want to think of hydrating the tissue and moving the lymph system.

Try to move frequently throughout the day, not just for one hour and then sitting the remaining part of the day.  Think about movement snacks. As Gray Cook says, “move well and then often.”

3. Staying Hydrated

It seems very simple, but also very challenging for many people. Remember, we are 80 percent water so it is very important for the lymphatic system to be well hydrated.

Make sure to that you’re drinking at minimum, eight, eight-ounce glasses of water a day, and always making sure that your urine is yellow is pale yellow to clear.

4. Anti-inflammatory nutrition

The more inflammation that we have, the more toxic our environment is. We cannot get well in the environment that we got ill in. Focusing on an anti-inflammatory diet, getting rid of any gut infections anything like yeast overgrowth or SIBO (small intestinal bacterial overgrowth) that you recognize is contributing to a poor lymphatic system is essential.  

All of these systems work together, so it’s really important to address any underlying condition and really focus on a well-balanced whole food natural diet.

5. One-minute lymphatic drainage.

This is the most basic version and is for beginners. It’s a great starting point for many people.  If you go  too fast too soon with the lymphatic system, you can actually cause a huge detoxification reaction and it can make you feel very ill. This is a great way to simply start the process, and if you have any negative symptoms, you would wait until those symptoms resolved for you progress.  Ultimately the goal is to do this daily. You could do it in the shower, before you work out, or any consistent and convenient time. Always make sure to follow with movement.

Watch the lymph drainage HERE.

Remember that for the lymph drainage the order is very important, you’re always starting on the left side and then moving to the right, and you start with above the collarbone area, move up to the jaw under the jaw, and then go into the pec, then the abdomen, then the inguinal area, and then behind the knees. The order is very important and perform five pats in each place.

6. Vagus nerve stimulation

The vagus nerve is the longest nerve in the body, one of our cranial nerves that regulates our parasympathetic nervous system. We can stimulate the vagus nerve in many ways; through breathing and meditation, specific cranial nerve exercises, humming, chanting, yoga and more. Because we can improve that parasympathetic system (rest and digest state), we can impact our impact our breathing, and therefore our pumping action of the lymphatics. 

You’ll want to make sure that you one of more of these practices in your daily life.

7. Decreasing Stress

When the HPA axis (hypothalamic pituitary adrenal axis) is activated, our stress pathway in our body, we’re ultimately going to release cortisol. Cortisol can break down proteins. More specifically, it can break down collagen. Collagen is the main structural protein in the extracellular matrix of connective tissue in the body and is the most abundant protein in our body. Therefore, the breakdown can impact the structure of the cells in the lymphatic system, which therefore can cause blockages and decreased blood flow, which ultimately in turn means that there will be more congestion and a more toxic environment.

Please find the things that help YOU manage stress! Please see how to map your nervous system.

So there you have it, seven different ways to improve your lymphatic system, and hopefully with a little background information to help you on your healing journey.

If you need help on your journey to better health, contact drarianne@themovementparadigm.com to schedule.

For more content, make sure to subscribe to my YouTube channel here.

Source: Dr. Perry Nichelston, Stop Chasing Pain

Disclaimer: This is not intended to treat or diagnose. Please check with your physican or functional medicine practitioner to determine a specific plan.

Supplement recommendations to boost your immune system

Did you ever wonder what supplements you should be taking during this COVID-19 virus? I’ve had a lot of questions recently about what supplements to take to not only prevent illness, but also fight off illness and boost your immunity. Although there are no vaccines to date for COVID-19, there is a ton of emerging research on different nutraceuticals and botanicals that can be used once again to not only prevent illness, but to fight off illness. Let’s dive in.

  1. Curcumin

Curcumin. This has been shown to reduce inflammation, as well as reduce the viral infection of COVID-19. It is beneficial to have black pepper with it, which enhances the bioavailability. The recommendation is 500 to 1000 milligrams twice a day.

2. Quercetin

This is a plant flavanoid that is found in many fruits and vegetables and it has been shown to decrease viral growth. It is recommended to take 1000 milligrams twice a day orally.

3. Zinc

Through a large body of research, zinc has been shown to have antiviral properties. You would take this in any form of zinc, so it could be citrate, acetate, glycinate, picolinate, or gluconate. You would take small doses of 30 to 60 milligrams throughout the day.

4. Vitamin D

This has been shown to reduce upper respiratory infections, decrease viral growth, as well as improve the overall immune system. This recommended dosage is 5000 international units daily.

5. Vitamin C

This can really play a huge role in immune defense and it is actually being used in the hospitals treating COVID-19. Take one to three grams a day orally.

6. Vitamin A

Not only does it support the lining of the respiratory tract, but it also can contribute to reducing inflammation and supporting the immune system. You would take 10,000 to 25,000 international units daily.

7. N-acetyl-cysteine (NAC)

This can support the production of glutathione, which is one of our most powerful antioxidants. In addition to that, it also can reduce the severity of the flu. It is recommended to  take 600-900 mg twice a day.

8. Melatonin

We know that during times of stress we are not getting the proper amount of sleep, or the proper quality of sleep. Melatonin can help produce more restful sleep and can also reduce inflammation. You can take five to 20 milligrams before bedtime.

9. Elderberry

This has been used extensively in the prevention of the flu. In addition to that, it’s packed with vitamin C, antioxidants, and fiber. You can take 500 milligrams orally.

10. Resveratrol

This is a compound found in red grapes, and it has been shown in the lab to attack a relative virus of COVID-19. Resveratrol’s anti-inflammatory properties appear to play a significant role in accelerating the healing of organs such as the liver, lungs, intestines and heart by slowing inflammation and swelling. It is recommended to take 100-150 milligrams twice a day.

11. Green tea or EGCG (epigallocatechin gallate)

This has been shown to reduce information and has also been known to affect the pathway that is consistent with the COVID-19 virus. You can either drink four cups of green tea daily or take 200 milligrams of the EGCG.

Summary

Of course we know what all the precautions associated with COVID-19 are wearing masks, washing your hands, and participating in social distancing. However, you can also consider how you can optimize your immune system. If you do get this virus, you can potentially decrease the viral load thereby changing the way that your body responds to it. Whether it is coming from foods, (check out 12 immune- boosting foods,) or supplementation, this is a really good opportunity to do whatever you can to stay as healthy as possible. Of course, please don’t forget sleep hygeine, meditation, and movement!

If you’d like a ready to order list with high grade supplements (that you can customize), email drarianne@themovementparadigm.com with “supplements” in the subject line.

If you need help on your journey to better health, contact drarianne@themovementparadigm.com to schedule.

For more content, make sure to subscribe to my YouTube channel here.

Source: Institute of Functional Medicine

Disclaimer: This is not intended to treat or diagnose. Please check with your physican or functional medicine practitioner to determine a specific plan.

5 MOVEMENT SNACKS I Working at home during the quarantine

I know that many of you have been working at your desk all day during this quarantine. You may not be getting up as much and probably not feeling as great as you normally do. These simple exercises can be done at your desk or the surrounding area. Rather than heading to the kitchen, here are five movement snacks that you could do throughout your day to help you get focused, energized, and maintain your mobility.

  1. Cross Crawl Pattern

The cross crawl pattern will stimulate the right and left hemisphere of the brain, ultimately waking up the logical and the creative side of your brain.

To do this exercise, while sitting, place your hands behind your head, and then exhale as you bring your elbow to your opposite knee. You do not need to touch each direction, but just try your best. Repeating for a series of 15 to 20 repetitions. You can also do this from standing, and the same idea, bring elbow to opposite knee. View the exercise HERE.

2. Foot Release

The foot release can be done from a seated or standing position. You can use a ball that’s the size of a golf ball. I love the RAD rounds for this. The foot release is really designed to improve the mobility of your foot and hydrate the fascia, helping to keep it elastic. You’re also stimulating certain receptors in the bottom of the feet that have a direct link to your brain. From an  Eastern medicine perspective, reflexology, by applying pressure to reflex areas, is said to remove energy blockages and promote health in the related body area and research has shown to stimulate the vagus nerve as well. I recommend this to nearly every patient. It is a very powerful exercise, very simple to do, and feels amazing. It will take you just a few minutes on each side.

To do this exercise, use a small ball on the six different points on the bottom of your foot that will be included in the picture below. You’ll hold the ball in each spot for about 20 seconds, making sure that you feel a nice release (about 75% decrease in pain/discomfort), and then moving on to the next spot. View how to do the exercise HERE.

6 point Foot Release

3. Half Salamander

The half salamander exercise is a cranial nerve reprogramming exercise. The goal of it is to improve the thoracic mobility, ribcage and sternum motion, and improve the blood flow around the vertebral arteries, and ultimately the upper cervical spine. It is very simple to do and you could do it multiple times throughout the day to have a cumulative effect on neck, shoulder, and thoracic mobility.

To do this exercise, first check your cervical range of motion. You can do this by looking to the right and left to see if there’s any asymmetry or restriction. Then, place your hands behind your head and you’re going to side bend to one side and then look with your eyes in the opposite direction. Make sure to keep your face forward, and you’ll hold this for 30 to 60 seconds. You would of course repeat on the other side, and then you would recheck your cervical range of motion, which should be improved. To see how to do the exercise, click HERE.

4. Thoracic Rotation and Side Bend

The thoracic rotation and side bending exercise is also a great exercise to do to help negate some of the sitting posture of that forward, often rounded position. You’re using your eyes to really help improve the range of motion in the upper back. Your eyes have a direct connection to the muscles in the back of your head, the occiput muscles. So, you’re using your eyes to really drive by looking as far as you can. Each time you should be able to get successive improvement.

To do this exercise, first check your thoracic range of motion by rotating to each side seeing if there is any restrictions or asymmetry. Then, place your hands behind your head and you’re going to look with your eyes all the way to the right. Next, rotate as far as you can to the right keeping your hands behind your head. When you get to your end range, side bend. Come back to center and return to your start position. The next time, you’ll rotate even further, looking with your eyes as far as you can to the right. Then, once again side bend. Each time you should be able to get farther and farther. Repeat three times on each side, and then recheck your thoracic range of motion, which should be improved. To see the exercise, click HERE.

5. Hip Mobility 90/90

Hip mobility is very important, so you want to make sure that you take the opportunity to get down on the floor and maintain your hip motion, especially if you are going to be sitting all day at your desk. You do want to make sure that this is active controlled mobility, so you want to make sure that you’re breathing diagrammatically in each position to convince your nervous system that you are safe in that position. Go to the point where you feel some discomfort, but it should never be painful.

To do this exercise, you will start with a 90/90 hip position. From this position, slowly rotate to the other side maintaining an upright trunk position. Using your breath, exhaling, as you rotate, and then taking your big inhale to prep the motion. Make sure you are doing this in a comfortable position and that there is no pain. Then, move into a reaching forward position on the front leg.  Use tension by pushing into the ground, pushing the ground away and hinging from the hip. It may be farther for some than others. Next, you’ll open your back up and rotate to the front leg. You’re really trying to open your chest and extend your hip on that side. Make sure to really squeeze your glute to maintain that position while breathing. To see how to perform, click HERE.

Summary

I hope that was helpful and that you gained some new movement snacks that you can do throughout your workday, especially during this quarantine. If this was helpful for you, please make sure to share it with your friends and family.  The rule of thumb is to move EVERY 30 minutes while working, so try one of these or take a quick stroll. Better yet, do both!

If you need help on your journey, please reach out!

For more content, make sure to subscribe to my YouTube channel here.

12 Immune-Boosting Foods

Although there is extreme uncertainty in the world right now, let me ease your mind by giving you 12 different immune-boosting foods that you can use to support your immune system!

1. Citrus foods

These include grapefruits, oranges, clementines, lemons, and limes and many more. They are perfect for the nice weather soon to come. They are packed with vitamin C and have the ability to increase production of white blood cells. They can help you build antibodies and help you resist bacteria and viruses that you’ve encountered before.

2. Red bell peppers

These are perfect for stir fries, salads, fajitas, etc. They are also packed with vitamin C and have beta carotene. Beta carotene is converted into vitamin A in the body, which is great for vision health, skin health, and immune health.  

3. Almonds

These are a great little snack to have and the good news is you only need half a cup a day (two servings) to get the recommended daily amount (RDA). They are packed with vitamin E, which acts as an antioxidant in the body to protect the cells and help fight off free radicals.

4. Ginger

Ginger has powerful anti-inflammatory and antioxidant effects It is a really easy thing to add to your meals and cooking. It has been known to help with a sore throat, and it has also been known to decrease inflammation. Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties.

5. Green tea

Green tea is packed with flavonoids and antioxidants, specifically one of the antioxidants that’s really powerful for immune function, which is epigallocatechin gallate, or EGCG. Now, this specific antioxidant is destroyed during the fermentation process of black tea. However green tea is steamed not fermented, therefore it is not destroyed during that process. So sip your green tea every day!

6. Spinach

This is also perfect for a salad or a side dish with your meal. It is packed with vitamin C, as well as beta carotene. Just remember, many of the nutrients are destroyed during the cooking process so you can enjoy spinach with just a little olive oil and herbs, and it tastes delicious.

7. Shellfish

Who would have thought shellfish would make this list? Shellfish contains lots of zinc, and because we only need a small amount of zinc in our diet, a small serving of that can provide it. Men need 11 milligrams, and women need eight milligrams for the recommended daily allowance. It’s a great thing to add into some of your dishes and it’s a nice variety to your typical cooking.

8. Garlic

We all know how we love our garlic! It has been known to be an anti-inflammatory mainly due to the sulfur-containing compounds specifically, one of the compounds, allicin. Sprinkling this on different dishes that you might be having will be fantastic for your immune system. Using actual garlic cloves will have much more of the bang for the buck from a nutrient perspective, however powder is simple and convenient.

9. Broccoli

It is supercharged with vitamins and minerals specifically vitamins A, C, and E. This, just like spinach does lose a lot of its nutrient value when you cook it, so you do want to cook it as little as possible. Perhaps considering steaming, but not over cooking. Including this in different dishes and having it as a side or throwing it on a salad is a great way to get the benefits of this food.

10. Poultry

Yes, your chicken and turkey are great sources of vitamin B-6, which not only helps to prevent you from getting sick in the first place, but can also help with minimizing cold symptoms. Vitamin B-6 is also important in so many chemical reactions in the body, and also the formation of blood cells. We can get our recommended daily amount from having two, three ounce servings of chicken or turkey a day.

11. Probiotics

In order to maintain colonization in the digestive tract, probiotics must be taken or eaten regularly. General recommendations call for ingesting 1 to 25 billion colony-forming units (CFUs) daily. Whether you’re getting these from fermented foods such as sauerkraut, kimchi, kefir, or even perhaps yogurt. Most store-bought probiotic yogurts, however, contain about 1 billion CFUs per serving. To get the maximum benefit from fermented foods, it’s important to read product labels and choose only those that contain “active, live cultures” and preferentially raw, unpasteurized, perishable ingredients. You could choose to get it from food, but if you feel like you’re not getting that on a consistent basis, then a probiotic is recommended for most people. You do want to make sure that you have two specific strains which are lactobacillus and bifidobacterium that can also help with the gut-brain connection. This is something that can improve our gut bacteria and really help keep our immune system optimal. Remember, 70 percent of our immune system is in our gut.

12. Papaya

This is packed with vitamin C, potassium, vitamin E, and folic acid. It has 224% of the RDA of vitamin C from just one papaya! It also has a digestive enzyme called the papain, which actually has anti-inflammatory benefits. It tastes wonderful with coconut milk so give that a try!

Summary

In summary, eating just one of these immune-boosting foods is not enough to stave off disease and infection, especially COVID-19. However, having a variety of foods in your diet, and perhaps including some or all of these immune-boosting foods can be really powerful. The more diverse your diet is, the more ability you are going to have to include all of the vitamins and minerals that you need. I hope this helps, and I hope that you stay healthy during these times.

If you need help on your journey, please reach out! Virtual appointments available so we can see you from anywhere in the world.

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