Up and Coming Weekly is a weekly publication in Fayetteville, NC and Fort Bragg, NC area offering local news, views, arts, entertainment and community event and business information.
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Look Lively by Reclaiming Your Energy! by BRENDA HARRIS Allergies like hay fever also squelch energy. When you are releasing histamine Reclaim your energy with these seven tips: 1. Eat more often. Sounds good, right? But step away from the bagels and candy and proinflammatory molecules called cytokines as part of an allergic reaction, that has a fatigue-inducing effect. Quercetin (1,000-2,000 mg daily) can reduce bars; processed and refined foods actually sap additional energy to metabolize. allergy-related fatigue by blunting the inflammatory response. Plus, sugary, caffeine-infused foods cause rapid spikes and drops 4. Fuel mitochondria. Mitochondria, the energy powerhouses in in blood sugar and energy levels, potential contributors to insulin each cell, convert protein, glucose, and fat into energy in a process resistance and adrenal burnout. called the Krebs cycle. B-complex vitamins kick-start the process Instead, embrace protein and fresh produce every time you eat by revving up the Krebs cycle. What's more, B5 (aka pantothenic — which should be every three hours. Quality protein sources, acid) affects adrenal structure and junction. But a carb-heavy diet, such as beans, fish and nut butters, rebuild stores of depleted stress and certain prescription medications, including birth control hormones, such as cortisol, says Jack Challem, author of No More pills, can deplete B vitamins. Overcome those factors with a daily Fatigue (John Wiley & Sons, 2011), while fiber-rich produce supplement that provides all eight Bs. keeps you feeling full, stabilizes blood sugar and provides energy5. Mind your brain. Vitamin C supports the adrenal glands, essential nutrients such as magnesium. energizes the brain, and helps the body make L-Carnitine, an 2. Fortify your thyroid. A healthy thyroid requires sufficient amino acid that enables mitochondria to convert fat to energy. amounts of iodine, selenium and the amino acid L-tyrosine. In Whole food C sources such as Amla, and Camu Camu are addition, the herbs bladderwrack (a form of algae, also called sea preferable sources for supplements as most people do not get kelp, that is rich in iodine), gum guggul and iris versicolor (also enough Vitamin C in their diets. known as blue flag root) nourish the thyroid gland by enhancing 6. Adapt. A class of herbs known as adaptogens helps your its normal metabolic functions, according to a 2012 article in body respond to stress. Three in particular, ashwagandha, the Journal of Restorative Medicine. It's easy to overstimulate the Siberian ginseng, and rhodiola, encourage healthy adrenalthyroid, however, so be sure to consult your physician before hormone levels. The recommended amount is 200-300 mg daily using any of these supplements. In some instances, your thyroid Reclaiming your engergy doesn't test results may necessitate medication. If so, ask your holistic have to be difficult. Try eating healthy each of rhodiola and ginseng and 500 mg of ashwagandha. 7. Move and Groove. Does the thought of exercising make you physician about using a natural form of T3 to T4. foods and excercising. feel more fatigued? If so, start with a slow, gentle activity, such 3. Address food intolerance and allergies. Optimal digestion is as walking just 15 minutes a day. Then choose imperative to optimal energy because the digestive system starts something you love, like dance, martial arts or hiking, and try to the process of making nutrients usable and available to every cell. If you've got do it four times a week. a chronic digestive problem, such as celiac disease, lactose intolerance or IBS, it BRENDA HARRIS, Owner of The Apple Before long you'll find could be affecting your energy. Check with your health care provider about taking Crate Natural Market. Contributing Writer. that exercise actually probiotics, which can rebalance gut function; a minimum dose is 1 billion CFU COMMENTS? Editor@upandcomingweekly. gives you more stamina. com. daily. Active Participation in Rehabilitation and Therapy Shortens Recovery From Back or Neck Injuries by SHANNON EASINGWOOD alleviating low back pain. It is thought that future episodes Ten to 15 years ago, a person experiencing back or neck pain of back pain are less likely to occur if back stretching and would most commonly be advised bed rest and immobilization strengthening is accomplished than if only pain relief is of the spine. Research within the past 10 years has shown achieved. An episode of back or neck pain that lasts for more that inactivity weakens the muscles that support the spine and than a week should be treated with proper strengthening can prolong recovery or even make some conditions worse. exercises to prevent a recurring cycle of pain and weakness. One of the keys to managing back and neck pain is to actively Finally, conditioning through low-impact conditioning participate in rehabilitation and exercise. exercises is very important for both rehabilitation and The role of physical therapy with patients who experience maintenance of spinal pain. Patients who participate in a this pain is vitally important. Physical therapists and physical regular routine of exercises and who have been properly therapy assistants help patients get on the right track by Hamstring tightness limits motion in the pelvis trained will have fewer episodes of low back and neck pain, exercising weak areas and regaining strength that may have and can put more stress across the low back, and will experience less pain when an episode occurs. Wellbeen lost. Education and an exercise program tailored to the so hamstring stretching is an important part of conditioned patients are also more likely to maintain their individual's condition are critical to a successful recovery. A alleviating low back pain. regular routine, whereas patients with chronic low back pain comprehensive exercise regimen should include a combination who do not work on conditioning are likely to gradually lose of stretching, strengthening and conditioning of the back and their ability to perform everyday activities. body. This requires a basic understanding of the types of muscles that need to be Choosing the most appropriate form of exercise depends upon the nature of conditioned. Physical therapists and physical therapy assistants are well trained professionals with degrees and state licensure requirement. A physical therapist either the injury and an individual's exercise preferences. It may be helpful to discuss options with your physical therapist to identify which form of exercise is best to holds a Doctor of Physical Therapy degree or a Masters of Physical Therapy degree. incorporate into your daily exercise routine. In North Carolina, Direct Access allows A physical therapist assistant holds an Associate degree. you to receive physical therapy services without first obtaining a referral from your Any form of inactivity, especially if an injured back or neck is involved, is usually physician. Go see a physical therapist today for your spinal needs or concerns. associated with some progressive stiffness. Therefore, it is necessary to regain spinal range of motion as tolerable and appropriate per individual patient. Patients with *Sites referenced: chronic pain may find it takes weeks or months of stretching to mobilize the spine Ncpta.org and soft tissues. Stretching exercise should focus on achieving flexibility of muscles, APTA.org ligaments and fascia. Additionally, it is important to activate and strengthen muscles SHANNONN EASINGWOOD, PTA, CKTP at CCRC Physical Therapy. www.ccrcnc.com Spine-Health.com not directly involved with the injured area, such as the arms and legs. Contributing Writer. COMMENTS? Editor@ For example, hamstring tightness limits motion in the pelvis and can put upancomingweekly.com. more stress across the low back, so hamstring stretching is an important part of 14 UCW JANUARY 15-21, 2014 WWW.UPANDCOMINGWEEKLY.COM