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Adaptogens – Nature’s Stress Remedy

     These days it seems that there is no shortage of stress to go around. Some of us have stressors coming from every direction and will “wear our stress” like a badge of honor that we wish we never earned. There are physical, emotional, financial, environmental, vocational, spiritual and nutritional stressors just to name a few. We are moving faster to get more things done while distracting ourselves at the same time. We work longer hours and spend less time at leisure or recharging our bodies through exercise. There is no other way to say it, we are stressed, and this stress slowly wreaks havoc on our bodies and leave us less effective at self-management.

    Knowing that our systems are being overly stressed is one thing but understanding what can be done to help reduce or cope with it is another thing. There are many proven remedies that can help eliminate stress or at least reduce the negative effects of it on the body. Exercise and sleep are probably the most effective options for overall reduction and management of stress. Massage, nutrition, and energetic healing are other avenues that help ameliorate our bodies resistance to the negative effects of stress. All of these, with the exception of sleep(which can be indirectly improved through the other options mentioned), are approaches that our experts at SIMIO are equipped to help with. Massage, health coaching, yoga, fitness classes, energetic healing, and physical rehab to optimize physical ability and eliminate painful limitations to exercise, are all options available under one roof here at SIMIO. In addition to these options many people are turning to Dietary Supplements to help better their health.  Supplements and other holistic healing tools are becoming a part of many people’s health and wellness Regimens. In a 2018 Consumer Survey of Dietary Supplements performed by The Council for Responsible Nutrition(CRN) they show that 75% of people in the U.S. are trying Dietary Supplements, up from 65% in 2009(October 18, 2018 - https://www.crnusa.org/CRNConsumerSurvey). Adaptogenic Herbs are one class of supplements that show promise in attenuating the negative effects of stress. 

Adaptogenic Herbs, or Adaptogens, are defined by Jennifer Potruff DPM, DNM, DO as “agents that support the bodies ability to accommodate varying amounts of physical and emotional stressors”. They work on multiple systems of the body and can help modify and regulate hormone production and flow. One of these hormones is Cortisol, sometimes referred to as the Stress Hormone, which is produced in the Adrenal Glands and is involved in blood sugar reduction, inflammation reduction, metabolism regulation, and memory formation. Cortisol is important to our health however too much Cortisol can be associated with weight gain, extreme fatigue, Acne, slowed healing, irritability, headaches, high blood pressure, and difficulty concentrating. Ashwagandha, a well-known Adaptogen, has been shown to decrease Cortisol levels from 14.5%-27.9% in stressed, but otherwise healthy individuals. Research also supports its ability to reduce anxiety during periods of chronic stress or in people with Anxiety Disorder. Panax Ginseng offers benefits related to Subjective Well-Being, blood sugar control, and cognition in periods of stress and fatigue. Rhodioloa Rosea has strong evidence supporting it’s effect on cognition, fatigue, and depression during periods of chronic stress and fatigue. 

    Adaptogens are effective, and by and large safe for consumption for most people, but it’s important to do your own research and also consult with your physician. There are many exaggerated and sometimes false claims promoting new “Miracle Drugs”, therefore resources such as Examine.com (where the previous research claims were derived from) are becoming incredibly valuable and I highly recommend starting there for a thorough and informative overview of what the research shows. They compile, organize, and deliver it in an easy-to-understand format and they are non-biased (they do not promote products, just expose what the research shows). I hope this article intrigues and offers help to some of you who may be looking to supplements for help in stress management.

Nathan Dykema PT, DPT, Cert. MDT

   


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The Power of Breathing

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The Power of Breathing

THE POWER OF BREATHING

We breathe more than 20,000 times a day!  How powerful is that?

Would you believe most of us are doing it all wrong? 

We often think it just happens quietly in the background like our heartbeat or blinking our eyes. Many people forget that breathing regulates our overall health and fitness.  

We are not using our diaphragm as it is intended to be used, as the body’s primary breathing muscle.  This is because of the consequences of contemporary life and asymmetries within our body.  Instead, we use it for posture and stability.  This results in a flood of stress hormones, fatigue, joint and mobility issues, as well as decreasing our ability to perform optimally in exercise and daily activities. 

So how do we get our body to breathe properly? 

We show you how to achieve neutrality and become functionally symmetrical! We re-establish your ability to shift side-to-side, activate your deep core and breathe efficiently into both lungs without tension.  Imagine breathing in deeply without feeling your neck or low back engage?  Try it.... When done correctly over a period of time you will re-train your brain and body to breathe efficiently again. 

So... who wants to reduce stress, decrease pain or perfect your physical performance?

Let us show you how to free your diaphragm and use your body to to properly breathe!

Kelly Marsman PT, DPT

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Are you motivated

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Are you motivated

Are You Motivated?

        Are you motivated? This seems like an easy question to ask but difficult to answer. Motivation is what drives us to do the things we do, behave the way we choose, and to keep the habits we keep. Motivation is a limitless currency that can be drawn from different places, at any time, and used towards anything we choose. The role that motivation and the decisions we make or don’t make will have on our Physical, Cognitive, and Personal development is far-reaching. It seems logical that some consideration to what motivates us, where that motivation comes from, and to what end it’s being used, can play an important role in any lifestyle and health goals one might strive for.

         The benefits of regular physical activity and exercise to our Physical, Emotional, and Cognitive health are well known and have been confirmed through copious amounts of research across many disciplines. Most of us would agree with this but why is it so hard for many of us to apply this understanding to our lives? Understanding our motivating factors can help with this. There is a concept called Self-Determination Theory that explores motivation, where it comes from, the roll it plays in our lives, and how social and cultural factors can facilitate or undermine our motivation.  Motivation can be Intrinsic or Extrinsic. Intrinsic motivating factors are driven by inherent satisfaction, curiosity, or personal values and will often result in feelings of enjoyment, personal accomplishment, and excitement. Extrinsic motivation can be driven by a desire to gain social or external rewards, to avoid disapproval, to gain self-approval, or a sense that you “have-to” do something. This, understandably, is not associated with the previous emotions and can often exist beneath our conscious awareness. If this is so then how can we create situations that foster healthy intrinsic motivations that will increase our chances of long-term adherence ad benefit. SDT identifies Autonomy, Competence, and Relatedness as psychological needs that when met, help foster the most volitional, and high-quality forms of motivation and engagement for activities, including enhanced performance, persistence, and creativity. 

        A study by Teixeira et al. titled “Exercise, Physical Activity, and Self-Determination Theory: A Systematic Review”  reviewed 66 empirical studies and concluded that there was good evidence in support of this theory and more importantly, that seeking intrinsic motivators that are self-endorsed because we personally value them, will increase our chances of success. At SIMIO we strive to meet those needs and understand that everyone has needs that are unique to them.  Please see us if we can help you along your journey. 

  1. Pedro J Teixeira, Eliana V Carraca, David Markland, Marlene N Silva, Richard Ryan.

Exercise, Physical Activity, and Self-Determination theory: A Systematic Review.






 

   

                 


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Fertility Enrichment at SIMIO Health Services, PLLC

Fertility Enrichment at SIMIO Health Services, PLLC

The first of many new programs to become available at SIMIO!  We are very excited to share this one with you.  After many years of development, we finally are able to celebrate our fertility enrichment program publicly.  To learn more, follow the link and explore the story, the process, and the journeys of some of the families that have submitted testimony.