Benefits of Stretching
Q Why is it so important to stretch before and after exercising?
A As many of you know, it is very important that you apportion part of your workout time to focus on stretching specific muscle groups. Muscles should be worked in the middle range of their operating distance and not be over-stretched. This is where the most strength is and where the least risk for injury occurs. If a muscle becomes overused or injured, its reflex is to tighten into a spasm and protect itself. This limits blood flow and healing, as well as impairs the function of that muscle and its agonists/antagonists.
It is not necessary to stretch before you go walking or jogging, but it is important to do some warm-up calisthenics that take the major muscle groups through their normal range of motions and increase the heart rate to get fresh blood into all of those muscles. The best time to stretch is right after your cool-down period. You should go through all of your major muscle groups that were used during exercise. For walking and running, you should involve all the large (and some small) muscles in your lower extremities, including the hip rotators, IT band, hamstrings, adductors, quadriceps, gastrosoleus (calves), tibialis posterior, tibialis anterior, and the intrinsic foot muscles, including the toes. It can be beneficial to stretch each of these muscle groups in the order listed, so as to draw blood into the proximal muscles first. Each stretch should be held for at least 20 seconds for muscles with normal tone, and stretches for tight muscles should be held for 45 to 60 seconds.
Another ideal time to stretch is right before bed. Most, if not all, of your body’s repair work is accomplished during deep sleep stages. By stretching prior to sleeping, you allow the nutrients and repair cells to access the injured area with better efficacy. So plan ahead and make the extra time to take proper care of yourself, especially during these cold winter months.
— Jacob May, DC
Soothe Stress Year-round
Q I find I get stressed out very easily, not just during the holidays. Is there something I can do year-round to help?
A Yes. There are few things you can do to become better at controlling your level of stress. Now that the holiday rush is over, this is a good time to develop better stress management techniques. Try out a number of these ideas to see which ones work for your disposition and lifestyle.
Exercise: A 10-minute walk in the morning before breakfast will help you put the day in perspective. You can also try a yoga or tai chi class.
Organization: Be brutally honest with yourself about the things that surround you. Lighten up by donating unused items to charity. A clear and uncluttered work or living space creates a calm mood, free flow of energy, and clarity of thought.
Time Management: If you procrastinate and tell yourself you work better under pressure, consider how this affects your health. Be realistic about how much you can accomplish in a day. Make your “To Do” list and then chose two items to delete. You can also learn to delegate more and take on less. Learn to say no.
Five-minute Vacation: Once or twice during a busy day, spend five minutes in a quiet place. Turn off the cell phone, close your eyes, and imagine the best vacation you have ever had. Remember it in as much detail as possible. This switches your nervous system out of the “fight or flight” mode and helps reset your stress levels. Can’t remember a vacation? Then it’s time to take one.
Scents to Relax and Focus: Scent is one of the most powerful emotional triggers. Consider an aromatherapy diffuser for your home or office. Experiment with different scents for different moods. Generally, lavender is relaxing, citrus lightens your mood, rosemary and eucalyptus help with concentration, while geranium and bergamot balance emotions. Also consider using scent in your bath or sprayed on your pillow before sleep.
Color Me Relaxed: Color also has an impact on your sense of calm. Before you repaint your office, consider adding color by using flowers, pictures, posters, or pillows. Warm colors are comforting during the grey days of winter. Cool colors are relaxing in high-stress environments.
Herbal Relaxation: Try replacing coffee with herb or green tea after 2 pm. A cup of herb tea before bed can help release the stress of the day. Look for teas containing lemon balm, chamomile, passion flower, oats, and lavender. For promoting sleep, look for teas with valerian, hops, and wild yam.
Remember, many of the diseases associated with life in the United States today are also related to stress. Now is a good time to develop stress management techniques that work for you!
— Arianna Staruch, ND
Battling Seasonal Depression
Q What can someone do if they suffer from Seasonal Depression Disorder without having to take medications or move to a sunnier state?
A Trying to keep active, even when it is getting darker earlier and the rain doesn’t seem to let up, is important because exercise releases endorphins that improve mood, and it also eases feelings of stress. Aside from the other general recommendations of eating healthy, sleeping well, and drinking plenty of water, there are some other things that you can do to improve your mood.
Start a new exercise program so you can be excited about something challenging. This is also good because it occupies your time, and you’re not focusing on negative thoughts.
Caffeine and sugar have been shown to worsen depression, so I would try to minimize your exposure to those and focus on eating lots of fruits, vegetables, and healthy sources of protein. Multivitamins that are high in B vitamins, specifically B12, B3, B6, and folic acid, have been shown to aid in the treatment of depression.
Amino acids such as Tyrosine, Phosphatidylserine, and L-Phenylalanine, among others, may also help. St. John’s Wort is a well-known herb shown to improve mood, but it should never be combined with pharmaceutical anti-depressants or anti-anxiety medications. 5 hydroxytryptophan, ginkgo, ginseng, and fatty acids (omega 3 and 6) are also highly recommended to treat Seasonal Depression Disorder.
I would strongly suggest that you speak with your doctor to get blood work done, since there are many conditions that can cause depression. Your doctor may also recommend medications or light therapy.
— Lindsey Nelson, ND
This Issue’s Experts
Jacob May, DC, brings careful thought and analytical thinking blended with a holistic approach to medicine. To contact Dr. May call 503-279-0205 or email jacob@clearh2o.org.
Arianna Staruch, ND, is a naturopathic physician focused on women’s health issues. To contact Dr. Staruch call 503-279-0205 or email arianna@clearh2o.org.
Lindsey Nelson, ND, is a naturopathic primary care physician and can be reached at 503-279-0205 or by email at lindsey@clearh2o.org.
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