Exercising the Blues Away

January is not my favorite month:  the holidays are over, the weather is dark and dreary and spring and summer are a long way off. All of that adds up to a recipe for the blues. Well, here’s some good news:  you know that exercise is good for your physical body, but did you know it can also boost your mood? Numerous research studies have confirmed that exercise is an antidote to both major and mild depression, responsible not only for improving emotional well-being, but also for increasing self-esteem, reducing anxiety and enhancing sleep.

Most research on exercise and depression has looked at the effects of aerobic exercise. One study, for example, found that a 5-day-per week aerobic exercise routine significantly reduced symptoms of mild-to-moderate depression, while a 3-day-per week had little or no effect.  But strength training has also been shown to reduce depressive symptoms and improve sleep quality  - especially  in older adults. Furthermore, when comparing the effects of aerobic verses strength training on depression,  another study  found that both were equally effective in boosting mood.

There are several theories on how exercise works as anti-depressant. When you exercise, endorphins, the body’s natural pain killers, are released into the bloodstream, providing relief from aches and pain that often accompany depression. Completing a workout can also increase one’s sense of self-control and accomplishment while providing a distraction from negative, obsessive thought patterns.

Exercise can also stimulate appetite which often declines with depression. Conversely, if a depressed person is overweight, exercise can facilitate weight loss which in turn improves self-esteem. Exercising in a group further provides an opportunity for social support for depressed individuals who tend to withdraw from other people.

Regular exercise can also alleviate the insomnia that typically accompanies depression.  When depressed individuals are able to sleep longer and more deeply, they experience a higher energy level during the day which in turn gives them more energy to exercise. Exercise can also boost brain levels of serotonin which helps assuage the anxiety that often goes with depression.

Many people prone to depression find that exercising first thing in the morning helps boost their mood and their energy for the rest of the day. Starting the morning with a daily walk or swim can set the stage for an upbeat, energetic day. A well-rounded fitness program includes cardiovascular, resistance and flexibility training. But if you are battling the blues, don’t worry about what form of exercise you do. Just get moving!  Pick something that brings you pleasure  - whether it be basketball, yoga or salsa dancing. It also helps to have a support system. I know that when I’m feeling down, there’s nothing better than walking and talking with a friend. I call it “walk/talk therapy” and it really helps me.

While exercise cannot necessarily take the place of medication, in many cases it can be an important adjunct to a treatment program and may eliminate the need for antidepressants in cases of mild depression.

Be Well,

Carolyn

Tandem Cycling: Twice As Fun and a Great Twosome Workout

Up until a year ago I was never a cyclist – far from it. Though I do teach a monthly spinning class and own my own spin bike, I didn’t learn to ride a bike until I was in college and I rarely rode back then  - or since . But a couple of years ago, much to my surprise and  initial dismay, my significant other whom I had recently met, showed up on one of our first dates on a tandem bicycle and announced that was our transportation to dinner.

Needless to say, riding a tandem bike with a virtual stranger  takes a lot of guts and a lot of trust, but despite my first reaction, I unexpectedly found myself enjoying it. We rode at sunset to a restaurant on the beach and he pointed out the sights along the way. Right away it was apparent to me that tandems attract a lot of attention. Older adults in particular seemed charmed by the sight of us pedaling together.

Since that first ride we’ve “tandemed”  more than a thousand miles together. We’ve done two metric century rides and even rented a tandem bike in Spain when we were there for the Duathlon Wold Championships last September. Over the past year we’ve transitioned  from a leisurely pace (though we still enjoy that at times) to a more competitive one and we’re thinking of training for the US Masters Cycling Championships in the mixed tandem category. We also plan to try a duathlon that offers a tandem category. For those of you who are runners, I highly recommend tandeming with a running partner after a run. It makes a great way to cross-train and emphasizes the opposing muscle groups of those emphasized with running. I also find that it stretches out my running muscles – particularly those of the lower legs.

Now for a little history on tandem cycling. Invented in the late 1800s, bicycles built for two were originally designed for the man to steer from the back so that the woman would have the better view. Nowadays, the larger rider or the “captain” (usually the man in a mixed gender tandem) sits up front and is responsible for steering and controlling the tandem. The “stoker” is the person in the back – usually the female in the duo. I love the name “stoker” because I’m always asked if I’m really working in the back. I always take offense at that because in reality we stokers are the engine of the tandem – so no, we are not slacking off back here!

Tandems are an ideal solution for partners of different riding abilities who want to ride together – which is our situation. While I’m definitely working when I’m riding – I’d never be able to keep up with my expert, world-class cycling partner if we were riding single bikes. Tandems are also great for blind riders or riders with some physical limitations that may keep them from riding a single bike. In fact, we watched a paraduathlon competition in Spain where the blind athletes competed on tandems and it was so inspiring. But tandems can also be a great way to go for 2 strong riders to train.

Today the least-expensive tandem models start around $500 and weigh 50 pounds, while the top-of-the line bikes weigh much less and range from $2,500 to $12,000. Climbing uphill on a tandem is more challenging and slower than a single bike, but you can make up the difference on the downhill when you zoom past the single cyclists.

There isn’t much data on calorie burning and tandem riding. It’s definitely not half the effort of riding a single bike, but like singles cycling the energy expenditure depends on the intensity of the effort, the speed and terrain of the ride, and the weight and gender of the rider. The average of 35 calories per mile (10mph) for single bicycling is probably a good ballpark for tandeming as well.

Tandem cycling can be great for a relationship – but communication is essential. I find it is also helpful for working through relationship problems. For example, you can broach delicate subjects without the initial pressure of eye-to-eye contact. Engaging in physical activity together also provokes conversation  - even if it’s just discussing the events of the day. If you have a chance, borrow or rent a tandem and see for yourselves how much fun you can have on a bicycle built for two.

Be Well,

Carolyn

2011: A Personal Journey of Healing

SEE UPDATE BELOW THIS POST

For me, 2011 has been a journey of healing. As I’ve mentioned in previous posts this year, I’ve been suffering from Haglund’s deformity – a chronic form of calcaneal bursitis (inflammation of the bursa sac that cushions the back of the heel) that results in hypertrophy of the heel bone. I’ve also been dealing with Achilles tendonitis which is commonly associated with this condition.

What was strange in my case is that, although this is a chronic condition, mine seemed to come on suddenly despite the fact that I didn’t change my footwear or my activities. In fact I run far less than I used to so it’s ironic that this problem cropped up at this time in my life. After suffering for many months while trying all of the standard allopathic medical treatments for Haglunds with no improvement, I decided to have surgery. I even scheduled the procedure, which involves shaving the heel bone, the permanent removal of the bursa sac and the temporary detachment and re-attachment of the Achilles tendon. The post-surgical recovery process is long and arduous and there’s no guarantee of a successful outcome or that the problem won’t return.

As the date of my surgery loomed I began to have second thoughts  - particularly the prospect of a 6-month layoff from physical activity. Instead I decided to try the laser therapy  and LED light therapy treatments offered at my chiropractor’s office, figuring I could always have the surgery later if they weren’t successful. Much to my delight I experienced improvement and was encouraged by my gradual progress – namely my ability to do more with less pain. During the summer I added bi-weekly acupuncture treatments and noticed a further reduction in my symptoms though the bursa and heel bone never shrunk in size. I began competing in 10ks and I even ran (and was the second female finisher) in a half-marathon. I also added a lot of cycling to my workout regime which helped strengthen my foot without pounding the pavement. As usual, deep water exercise was a staple and savior in my life and also helped strengthen my foot and keep me in shape without adversely affecting my heel or Achilles. As long as I didn’t run too much or too many days in a row I was able to continue. I was even able to return to running hilly courses and even competed in hilly races.

But by late Fall I became discouraged as my pain began to return and my progress seemed to plateau. Still adament about avoiding surgery, I began receiving homeopathic injections of Traumeel directly into the bursa. (This procedure is commonly performed in Europe though not in the US). I have had 5 rounds of Traumeel injections and plan to have one more next week. They are extremely painful and cause the bursa and overall pain and stiffness in my foot to increase for about 48 hours. The jury is still out as to whether they are effective, but I do feel that my foot is slowly changing for the better. I’ve also been taking Traumeel homeopathic tablets (instead of non-steriodal anti-inflammatories which with chronic use can delay healing) and have continued using Traumeel ointment on my heel – particularly the 2 days following the injections.

I also changed to a softer and smaller heel lift – after wearing a hard rubber one for years in my right shoe because of a leg difference resulting from scoliosis. Perhaps most importantly, I’ve been working on altering my running gait, attempting to adopt more of a barefoot style of running (but with shoes on!) instead of that of a heel striker (as I’ve been all my life). Old habits do die hard as this has proved extremely challenging for me! I’ve also discovered the joy of tandem bicycling – it’s great exercise and also doubles as couples therapy . More on that in a future post.

I’m still hoping to avoid the knife, though I realize that there’s no other way of returning the heel bone to its original shape so I may resort to that at some point. In the meantime, other than running shoes and cycling shoes I mostly wear clogs, mules, backless sandals and flip flops to reduce the pressure on the back of the heel.

I’ve learned a lot this year in this journey of healing….most of all not to give up hope. The body has an amazing capacity to heal itself if given the right tools.

Be Well and Happy New Year,

Carolyn

UPDATE:  Well I went back to the Dr. today expecting to have my final Traumeel  injection, however because my results have been rather underwhelming he decided to take the next step and try prolotherapy on my heel bursitis and Achilles tendonits. Prolotherapy involves the injection of a dextrose (sugar) solution (also includes Vitamin B-12 and Vitamin A) into the ligament or tendon where it attaches to the bone or any painful area. This results in a localized inflammation in these weak areas which supposedly increases the blood supply and flow of nutrients and stimulates the tissue to repair itself. If I thought Traumeel injections were painful, this was easily twice as bad probably due to the larger needle and the deeper penetration into the bone and surrounding tendons and ligaments. I had trouble walking within 90 minutes of the procedure when the pro-caine (anesthetic)  wore off.  Tonight I’m  limping around and strangely enough it feels as though I sprained my ankle. I was told the pain and swelling would increase for approximately three days, but this is worse than I expected.

Here is a link to a video (see #11 on the sidebar of videos) of a patient receiving the injections in his foot  (my injections were in the back of my heel and Achilles tendon). Don’t be fooled by the Dr.’s assertion that the injections are easily received by the patient. That was not my experience and I have a high pain threshold!

Be Well,

Carolyn

Exploring the Gut/Brain Connection

Have you ever experienced a “gut feeling” or a “gut reaction” or “butterflies in your stomach” when you’re nervous? If so – it wasn’t your imagination, you were likely reacting with your “second brain”, your so-called enteric nervous system. This second brain located in your gut can significantly influence your emotions, mood and behavior. Your second brain even produces serotonin. In fact the majority of the serotonin you produce is in your intestines, with only a small amount produced in your “first brain”. Perhaps it’s no accident then that when we experience psychological stress, many of us suffer physical symptoms – typically either a stomach ache (second brain response) and/or a headache (first brain response?).

Having the right balance of bacteria in your intestines may significantly influence the reactions of your second brain. Consequently, having a healthy balance of gut bacteria is critical for proper brain function, especially when it comes to your emotional well-being. Your first and second brain are connected by your vagus nerve and, according to research published earlier this year, this is the primary pathway your gut uses in communicating with your brain. The researchers concluded that probiotics can have a significant positive impact on your mind and emotions. Conversely, in other research, deficiencies of beneficial intestinal bacteria are being linked to obesity, diabetes, learning disorders, depression and other mood disorders.

On a personal note, I battled depression off and on from my teenage years until my early 30s when I was finally diagnosed with Celiac Disease. Eventually, after eliminating gluten from my diet, my intestines healed and I have not suffered anything more than the occasional situational depression ever since. While I advocate obtaining most nutrients from food rather than supplements, I’m a big believer in probiotic supplements as it’s difficult to obtain enough from food. Not only is the health of your gut bacteria critical to brain function, it is also the seat of your immune system. Probiotics can also help increase your absorption of nutrients from the foods you eat and the supplements you take. Furthermore, f you’ve had your appendix removed, it’s even more important to supplement with probiotics as researchers now believe that the appendix is a storage place for beneficial bacteria. Of course in addition to supplementing with probiotics,  by all means include foods naturally rich in beneficial bacteria (such as cultured yogurt, kefir, sauerkraut, etc) in your daily diet.

Be Well,

Carolyn

Adjusting Your Wellness Routines to the Seasonal Changes

Unless you live in Arizona, New Mexico or Hawaii, you’ve recently had to turn endure that ridiculous annual ritual of rolling back the time for Daylight Savings.  We already have to contend with the days getting shorter and the weather cooler, but now we find ourselves with that panicky feeling at 5pm – thinking that because the sun’s gone down it’s time to go to sleep rather than exercise.

I urge you, DO NOT GIVE IN TO WINTER LETHARGY! It’s critical to keep moving this time of year. Take advantage of the increased morning light by getting up earlier and going to bed earlier. If you can’t exercise before work, plan to go directly to the gym after work or at least walk on your lunch hour. Keep a gym bag so that you can squeeze in exercise whenever possible. If nothing else, powerwalk the malls while you’re holiday shopping.

As important as it is to move during the winter months, it’s equally critical to resist the cravings for caloric comfort food. You should, however, alter your meals to include warmer, more satisfying foods. For example, switch from salads to steamed veggies and satisfying vegetable soups, such as minestrone. Or, do what I do, put your salad greens on top of steamed veggies and season the whole thing with salad dressing or, my personal favorite, seasoned rice vinegar and extra virgin olive oil or flax oil. Sprinkle with turmeric – a warming spice – and chia or toasted sesame seeds. Or, place a warm chicken breast or salmon filet on top of a bed of greens. Mixing the warm with the greens makes them much more satisfying.

For a delicious, nutritious winter-time snack, bake a sweet potato and drizzle lightly with olive oil and sprinkle with cinnamon, nutmeg and ginger (both cinnamon and ginger are warming spices). For another great veggie snack or mini-meal:  take a small acorn or spaghetti squash, poke holes in it and microwave it until tender 10-12 minutes. Halve it and remove the seeds. Mix the squash flesh with raw spinach leaves – the heat will wilt the leaves. Mix in 2 Tbsp walnuts and drizzle with extra virgin olive oil. Salt, pepper to taste. Makes 2 servings.

I know it’s tough to maintain healthful habits during the winter months, but with a little planning and discipline you’ll stay on track and….come Spring, you’ll be so glad you did.

Be Well,

Carolyn

Yet More Evidence That it’s Best to Obtain Nutrients from Whole Foods

Two new studies recently published suggest it may be risky to rely on supplements for your nutrition. While previous studies have found no benefits from taking vitamin and mineral supplements, a new study found that the use of multivitamins, vitamin B6, folic acid, iron, magnesium, zinc and copper were associated with an increase risk of death among older women (average age 61 years). Calcium supplements, however, were associated with decreased mortality.

It is not too surprising that the correlation of increased mortality  was greatest with iron supplementation as post-menopausal women are advised to avoid multivitamins with iron after they cease menstruating. Because of iron’s oxidative properties, a build up of iron in the body can have multiple negative health consequences, including an increased risk of Alzheimer’s, Parkinson’s, arthritis, heart disease, osteoporosis and cataracts. For this reason, most “senior” multivitamin formulas don’t contain iron.

Another recent study found that Vitamin E supplementation may increase (rather than decrease) the risk of prostate cancer in men. The study actually began in 2001 to examine whether or not Vitamin E supplements decreased the risk of prostate cancer. Their initial findings after the study ended in 2008 suggested that it did not. A follow-up to the study, however, found that men in the study who took daily supplements of 400 international units (IU) of vitamin E (about 18 times the recommended daily dietary allowance of 22.4 IU) were 17 percent more likely to develop prostate cancer over a seven-year period than men who took a placebo pill.

In addition to relying on supplements for nutrition, many people also consume fortified foods, furthering their risk for over-supplementation. Though we cannot conclude from these studies that regular use of nutrition supplements (without severe deficiencies) increases mortality, these studies do suggest that it is not without potential risk. Obtaining nutrients from a diet of whole foods, by comparison, is the best, safest way to ensure that you are meeting all of your nutritional needs. Save your money on supplements (with the possible exception of a good probiotic and an omega 3 supplement if you avoid fish) and spend it instead on high-quality, unprocessed whole foods.

Be Well,

Carolyn

Fitness Adventures in Spain’s “Sporting City”

Recently I had the pleasure of visiting Gijon, Spain for the 2011 Duathlon World Championships. I was so impressed with this little city and its commitment to sports and fitness. They don’t call Gijon “the sporting city” for nothing so it’s really no accident that Gijon was awarded hosting duties for this event where athletes from 16 different countries competed in a grueling running-cycling-running competition. The 2011 Duathlon World Championship competition also included a paraduathlon where disabled athletes competed against one another. I was greatly inspired watching this international athletic event.

Before hosting the World Championships, Gijon was already dedicated to fitness and its citizens definitely “walk the walk” when it comes to staying in shape. In fact you practically have to  dodge the runners, cyclists and roller bladers in the city’s many parks and boardwalk as well as along the miles of paved bike paths throughout the city and countryside. One of Gijon’s largest parks even boasts an outdoor gym - with steel elliptical machines, stationary cycles and a host of familiar and unconventional strength and mobility equipment. Everything was freshly painted bright yellow and red and was obviously well-maintained despite the significant yearly rainfall the area receives. It appeared not only well-kept, but well-used at all times of day – for we saw young and old alike using the outdoor gym equipment – even at 8:30pm at night. We gave it a try as well and found it a great way to cross-train in the middle of our daily run.

Asturias, the region where Gijon is located, is known as the “Green Spain” because of its climate and lushness. It goes further with that nick-name by being very eco-minded. Ecologica - the “green” bike shop where we rented a tandem bike also sold and rented segways and electric bikes. We had the good fortune to find a  tandem mountain bike much like the one we ride regularly. It was a fantastic way to see the bicycle-friendly city, without having to worry about parking. While pedaling around via the tandem, we visited Roman Baths, museums, the quaint, old, cobblestoned part of Gijon, the more modern monuments and of course the beach.

Despite the fact that it is one of the largest shipping ports in Spain, Gijon is not a place frequented by tourists, in fact most people I’ve spoken to who have visited Spain have never heard of it (it’s not even listed in the index of Rick Steve’s Guide to Spain!). Among Gijon’s citizens, English speakers were few and far between and yet the town could not have been more welcoming. I highly recommend a visit to this “off-the-beaten track” region of Spain, but be sure to bring a Spanish-English dictionary unless you’re conversant in Spanish.

Be Well,

Carolyn

The Agony of Defeat: All Part of Competition

Recently I’ve returned to athletic competition after several years of “retirement” and it’s reminded me that competition is all about risk. You can train perfectly, avoid illness, get plenty of sleep and eat all the right foods, but, come competition day, you may still be disappointed with your performance.

But keep in mind that it’s the agony of defeat rather than the thrill of victory that leads you to analyze your training and make changes if necessary. Furthermore, the ups and downs of competition keep it fresh, interesting and unpredictable. The lows make the highs that much sweeter.

Emotionally, it can be cathartic to have a good pity party after a disappointing athletic performance as long as you don’t wallow for too long. It’s normal to feel sad and upset and it’s important to express those feelings, but don’t get bogged down in them. Whether or not you feel like celebrating or hibernating after your event, pre-plan some fun activities. Distract yourself with a movie, dinner party, shopping – it doesn’t matter as long as it’s enjoyable and engaging. Don’t go it alone. Surround yourself with supportive friends and family members.

When the immediate pain of defeat subsides, analyze where you went wrong (if you did) in your preparation and competition strategy. Were your goals unrealistic? Were you adequately trained, rested, hydrated and fueled? Did you start out too fast or too slow? Did your mind wander during competition? There’s as much if not more to learn from failed attempts than from successful endeavors. Even after more than 30 years, I still learn something new every time I compete.

Planning your next competitive event and goal can help you channel your disappointment in a positive direction. Choose your next competition immediately. The sooner you refocus your training, the sooner you’ll be able to release your disappointment. The life of a competitive athlete is as much about defeat as it is about success. Learn to handle both. Grieve, analyze, learn and plan ahead. There’s always the next competition.

Be Well,

Carolyn

It’s Never Too Late to Achieve Your Athletic Aspirations

As George Elliott so aptly put it:  ”It’s never too late to be what you might have been“. This quote has really resonated with me this year as I’ve watched someone close to me at age 45 realize athletic aspirations that eluded him as a younger man, including qualifying for the World Duathlon Championships. Furthermore, he has achieved PRs (personal records) in several events, beating men half his age. He’s arguably in his athletic prime and he’s shown me that it’s never too late to ‘be the athlete you might have been’.

After doing a little research, I discovered there are other similar stories of athletes achieving success long after most have retired from competition. Here is an impressive list of impressive feats of male athletes supposedly past their prime and here are some female athletes who demonstrate that ‘age is just a number‘. What all of them have in common is a refusal to limit their athletic aspirations as they aged. Perhaps the best example, however, is Jack La Lane, who was achieving physical feats well into his 70s, including towing 70 boats with 70 people 1 1/2 miles (from the Queen’s Way Bridge in the Long Beach Harbor to the Queen Mary) while handcuffed, shackled and fighting strong winds and currents.

Physiologically, older athletes need more recovery time. They also need more warmup time before training and especially competing. But the most important ingredient to a masters athlete’s success is consistency. Consistent training and competing is essential to injury prevention and injury prevention is critical because older athletes take longer to heal and longer to get back in shape after a layoff. No longer does the weekend warrior approach to fitness work for seasoned competitors. Regular workouts, healthy eating habits, quality sleep – all are necessary to keep older athletes injury-free. What they lack in youthful physicality, however, masters athletes more than make up for in wisdom and experience. Older athletes are typically smarter athletes – both in their training and lifestyle habits and in their competitive strategies.

Like many masters athletes, I find that I am “higher maintenance” in my 40s than I was in my 20s and 30s. Regular chiropractic adjustments and acupuncture treatments are necessary to keep injuries at bay and my body functioning optimally. Maintaining a healthy diet is essential for me and these days I require 8 and ideally 8 and a half hours of quality sleep whereas I used to get by on 6 to 7 hours. Now if I only had my twenty-something body with my forty-something wisdom and experience…

Be Well,

Carolyn

Sit Ups Won’t Reduce Belly Fat

I’ve said it before and I’ll say it again – you can’t spot reduce!  Doing a million sit-ups will not give you that six pack if you’ve got belly bulge. But don’t take my word for it: new research found that six weeks of 5-day-a-week abdominal training made no difference in abdominal body fat and abdominal circumference among a group of 24 sedentary subjects. On the positive side the subjects did improve their abdominal muscular endurance. If, however, the researchers had combined subjects’ torso training with some aerobic interval training, their subjects would likely have lost belly fat as well.

So beyond the desired appearance of a lean torso, why is it so important to reduce belly fat? Evidence is mounting that belly fat is a significant marker of cardivascular disease risk. While core training is important for spinal health, but it’s not going to remove your belly fat or, another myth, turn fat into muscle. You need to burn body fat systemically to reduce the subcutaneous fat that resides in your midsection.

In addition to aerobic interval training, reducing your intake of calories from food and especially alcohol is also essential to reducing abdominal fat. The beer belly is not a myth: it turns out that extra calories from alcohol do tend to show up in the abdominal area.

Be Well,

-Carolyn