Natural Sports Medicine Blog

Wednesday, March 28, 2012

3 Easy Steps To Fix Bad Posture

By Miami Beach Chiropractic Sports Physician - Dr. Todd Narson

As you can imagine, one of the most popular questions I get asked nowadays is "what can I do to correct my posture???". Or... "what can I wear to straighten out my posture??"

The technical term for bad posture is "Upper Crossed Syndrome" and was first identified by Vladimir Janda, MD. He identified specific patterns of over-facilitated (very tight) and under-facilitated (over stretched) muscles.

This bad posture comes from a long drawn out process that can and often includes:
1. Prolonged computer use
2. Chronic Texting on your Iphone or Blackberry or other PDA
3. Sitting at a desk for years and years at your job
4. Reading with the book on your lap and your head hanging down
5. Kids/teenagers gaming for prolonged periods

I think you get the idea...

Upper crossed syndrome bad posture can and does cause you to experience neck pain, headaches, upper back pain, radiating pain and more. Not too different from the same symptoms you'd feel with Whiplash. It just occurs slowly over a long period of time...AND you can correct it. But correcting it also takes a long period of time.

Now posture support devices are good, but you can correct this with a few easy stretches and exercises and this is the focus of today's blog. I recorded this video for my patients so they can access it to review what we've gone over in the office and now I offer it up for you too.

These are quick, easy stretches and exercises to be done 3 (or more) times per day. Plan on doing them for 6-12 months or more depending on how bad your posture is. If you do have pain associated with the bad posture, get it evaluated by someone like myself.

Enjoy the video and please pass it on.

Dr. Narson is a 2-term past president of the Florida Chiropractic Association’s Council on Sports Injuries, Physical Fitness & Rehabilitation and was honored as the recipient of the coveted Chiropractic Sports Physician of the Year Award in 1999-2000. He practices in Miami Beach, Florida at the Miami Beach Family & Sports Chiropractic Center; A Facility for Natural Sports Medicine.

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Friday, March 16, 2012

Poking Holes Through The New Harvard "Red Meat Is Bad For You" Study

By Miami Beach Chiropractor | Chiropractic Sports Medicine Specialist: Dr. Todd Narson

"Beef is beef and carrots are carrots, right? Wrong grasshopper. Whether your food is animal, vegetable, plant, fish, or fruit, where a food comes from, how it's raised (or grown), what it ate (or was fed), what soil it was grown on (or grazed on), how it is processed, prepared, and cooked (or not cooked) is vitally important to its nutritional content and absolutely central to its effect on your health".

Jonny Bowden, PhD

This is one of my favorite quotes on food. It's from Johnny Bowden, PhD, CNS and can be found on page 196 of his book The 150 Healthiest Foods On Earth. It's a quote I use when I do nutrition lectures and workshops. It's something I ask people to re-read and really think about. The bottom line of what Dr. Bowden is trying to say is that it really does matter what kind of food your food eats.

Grain-fed beef and grass-fed beef have much different biochemical profiles. With exception of the past 60 years, homosapiens (that's us) have been eating naturally raised animal protein that made up about 50% of our caloric intake. This includes naturally grazing cattle, chickens and other poultry pecking away in the fields for bugs, worms, seeds, larvae, wild fish and other wild game. The other 50% of our diets consisted of huge amounts of plant food (fruit, veggies, nuts and seeds).

But all these foods ate what I like to call their "natural evolutionary diet". Others refer to it as their ancestral diet. Think of it this way. Everyone knows that if we eat badly, we get sick. Whether it's cancer, diabetes, heart disease or some other malady, eat bad and bad stuff happens to our physiology. The same holds true for the animals and plants that we eat.

Grass fed beef is higher in ALL nutritional categories that it's biochemically altered cousin. Eating grains significantly alters their fatty acid composition (you've heard of Omega-3, Omega-6 & Omega-9 fatty acids???). When cattle eat grass, it enhances their Omega-3 content by 60%. There is an incredible amount of research that shows Omega-3 reduces inflammation and helps prevent certain chronic diseases such as heart disease. As a matter fact, some authors have even suggested that the inflammation at the cellular level is responsible for the genesis of disease itself.

Our caveman ancestors' diet consisted of somewhere between 1-to-1 and 4-to-1 ratio of Omega 6 to Omega 3. The Standard American Diet (let's call it SAD for short) is estimated at 25-to-1 omega 6 to omega 3. It's this imbalance in fatty acids that puts us in a disease state and gets us sick. Why? Because Omega fatty acid balance is crucial to your body's ability to fight inflammation. If inflammation at the cellular level is thought to be responsible for the genesis of disease, the anything that throws off your omega fatty acid balance it a big problem.

Grassfed cows also produce another gem of a nutrient called CLA (Conjugated Linoleic Acid). CLA has long investigated for its anticancer & tumor fighting activity and it's ability to reduce the accumulation of fat around the abdomen. CLA comes from the meat and milk of grass-fed cows.

Grain fed beef(they only know it as "beef"), the kind used in the Harvard study has only 1/4 of the amount of vitamin-E as a grass-fed cow. It has 1/8 as much beta-carotene as a grass-fed cow. Grain-fed cows have only 1/3 the amount of omega fatty acids that grass-fed cows have and the ratio of omega-6 to omega-3 and as a result of their grain-fed diet, produce far too much of the pro-inflammatory omega-6 and much less of the anti-inflammatory omega-3. As I noted above, the Standard America Diet (SAD) is already tilted 25:1 in the wrong direction, eating grain-fed beef pushed it even further in the wrong direction. Where there's more inflammation, there's more disease. When you feed a cow grain, the production of CLA drastically drops. As Dr. Bowden reports "in animal studies, as little as 0.5 of 1% CLA in the diet has reduced tumor burden by more than 50%.

We could go further and look into life-style and other factors as well. But when talking about beef...beef simply isn't just beef. While I'm on the subject, you should know there are people trying to trick you with organic and grass-fed terms as well. So, let me clear it up now.

Organic beef simply means that the feed the cattle ate was organic. If they're fed organic grains, then the cow is "organically unhealthy". If it is an organic pasture where the cows eat their grass, then that's the healthiest.

When I look for beef, I ask a couple questions:

1. Is the beef grass-fed or grain fed
2. Is the beef grass-fed and grass finished?

Ultimately, you want to eat the beef from a cow that's eating grass all it's life. Be careful of beef farmers that raise their cattle on grain and finish them for 1-3 months on grass, or do the opposite. I've seen and heard of both. Bottom line, grain gets cows sick. If you want to get sick, eat beef from a sick cow.

So, it's not to far fetched to think that people that ate a lot of conventionally raised beef that ate grain all their life had an ill effect on their life; reducing both quality and longevity. But just like cows didn't evolve to eat grain, we didn't evolve to eat grain-fed cows. For 13 years I didn't eat beef. Then after I started studying nutrition I learned of the big biochemical differences between conventional beef and grass-fed beef. I had a food epiphany and then in 2009 I took my first bite again and haven't looked back. I don't eat it every day, but once per week. I rotate my sources of animal protein throughout the week, including free range chicken, turkey, lamb and wild fish. I eat lots of veggies and start off most of my days with fruit, some days with farm fresh free range eggs. When you eat outside of the evolutionary diet that humans evolved over millions of years eating, we get sick, diseased and die early.

Why do I know humans are supposed to eat meat? Because if were were solely vegans, we would not have survived evolution. Why do I know humans are supposed to eat veggies, fruits, nuts and seeds? Because in the context of evolution, it was our ability to eat both animals, fruit, vegetables, nuts and seeds that ensured our survival through evolution. We are omnivores.

Oh, and to those vegans that point to the gorilla or elephant and say "look how big and strong they are and they only eat plants"... I say, that's because they have a different physiology than we do and their system processes foods differently. Sorry, that's just the way it is-even if you don't like it. That being said, I do believe it is possible, with supplementation and things like nutritional yeast, to be a healthy and successful vegan. My personal beliefs based on my studying is that we are truly omnivores and the best thing for us is a dietary mix of plants and animal.

Finally I'll finish with this...Remember in the 50's they came out with artificial fats called margarine and said to replace your butter with this new stuff called margarine (aka: Trans Fat). The government and all their food scientists jumped on board and came up with the original USDA food pyramid. Well, they caused more heart disease and death because of their "science" than any other diet recommendation known to man. Remember, you have to make sure the science is real and it makes sense. Just because a study says one thing doesn't necessarily mean it's true.

You have to figure out why they got the answers they got and see if it makes sense.

Now, go fire up the grill and slap on a nice lifelong grass-fed steak. Just makes sure the veggies on your plate take up 2/3 of the plate and the meat only 1/3.

To find out more about my nutrition program and workshop, visit: www.21daypurificationprogram.com

If you want to get some good, healthy beef (and other meats) that are raised and fed in line with their natural evolutionary diet, I recommend the following:

US Wellness Meats - www.grasslandbeef.com/
Florida Fresh Meat Co. - www.floridafreshmeat.com

And if you live in Miami, FL want to get your natural meats along with great produce, farm fresh eggs from free range hens go visit my friend Cindy Hill at The Wholesome Grocer: http://www.wholesomegrocer.com/

'nuff said.

Dr. T

Dr. Narson is a 2-term past president of the Florida Chiropractic Association’s Council on Sports Injuries, Physical Fitness & Rehabilitation and was honored as the recipient of the coveted Chiropractic Sports Physician of the Year Award in 1999-2000. He practices in Miami Beach, Florida at the Miami Beach Family & Sports Chiropractic Center; A Facility for Natural Sports Medicine.

#chiropractormiamibeach #MiamiBeachChiropractor #SportsInjuriesFixedHere #DrNarson #TriDoc #TriathlonDoc #ChiropracticSportsMedicine #ACASC #SportsMedicine #SportsChiropractor #MiamiBeachSportsMedicine #SportsMedicineMiami #MiamiSportsMedicine #MiamiChiropractor #Triathlon #Running #Ironman #IFixPeopleInPain #TrainWithoutPain #MiamiBeachChiropractor #GrastonTechnique #FAKTR #IASTM #Chiropractor #FootPain #Narson #NarsonBodyMechanic #NarsonTool #DACBSP #CCSP #ACBSP #BackPain #NeckPain #ShoulderPain #RotatorCuff #ITBandSyndrome #runnersKnee #PlantarFasciitis #Plantarfascitis #AchillesTendonitis #AchillesTendonosis #GettingAthletesBackInTheGame #MiamiBeachChiropractor #MiamiSportsMedicine #MiamiBeachSportsMedicine #WeFixPeopleInPain #TrainWithoutPain #ChiropracticSportsMedicine #ACASC #ProSportChiropractic #FunctionalMedicineMiami #DrNarson #BackPainRelief #NeckPainRelief #SportsInjuriesFixedHere #LaserTherapy #RockTape #KinesioTape #KTTape #Nutrition #21DayPurificationProgram #DetoxProgram #PaleoDiet #PaleoDoc #FunctionalNutrition #Chirooractor #Chiropractic #ChiropracticPhysician #DoctorOfChiropractic

Wednesday, February 22, 2012

Yurbuds - Bringing New Inspiration To Your Training

By Miami Beach Chiropractor | Chiropractic Sports Medicine Specialist: Dr. Todd Narson

Although this blog post today isn't about a particular sports injury, rehab exercise, stretch or related nutrition...it is about something that helps my training-and I suspect your training too. Before I started training for triathlon I absolutely hated running. A friend agreed and said he found that running was much more tolerable when listening to his Ipod. I tried it and started to enjoy it just a tad more. But along with that came the annoying headphones. None of them seem to fit right. The ones that did seem to eventually become to uncomfortable or they didn't fit well and caused a loss of the dynamic range and depth of the music. Or, the sweat would ruin the earphone and I'd have to stop, tap it out and maybe it would work. Either way, the headphones would deliver so-so sound and would often irritate me through the remainder of my training.

Well, apparently Ironman athlete Seth Burgett had some problems with his earphones too. While training for the Ironman he would find that his ears hurt more than the rest of his body. This inspired him and to redesign the earphone and he ended up creating a better fitting ergonomic design. Form meets function with a design that avoids the nerve rich areas of the ear, delivers great sound and doesn't fall out. With that in mind, Yurbuds were born.

Yurbuds Ironman Inspire Pro - This Is What I Have!

Last month I was taping athletes at the ING Miami Marathon & Half Marathon. After taping about 200 athletes I took a much needed break to grab a bite to eat and walked around the expo hall. I passed this booth with some interesting looking red headphones and stopped to inquire. After speaking to a nice young lady for a couple minutes, she sized up my ear and pulled out a set of Yurbuds, plugged it into my Iphone and cranked the tunes. They sounded spectacular! Being a musician I really appreciate good sound, which is why I typically only listen with my Bose Quite Comforts at home; but these Yurbuds sounded amazing. I jumped around to see if I could shake them loose and they wouldn't budge. I whipped out my credit card and bought them on the spot.

Since then I continue to train for the Nautica South Beach Triathlon on April first. I'm running 6+ miles, biking 90-120 minutes and through it all, the Yurbuds deliver incredible sound and don't budge throughout the entire workout-sweat and all! And although I wear my yurbuds when riding my indoor bike trainer, I still don't wear any headphones when cycling on the road. I want to hear all cars and other road noises.

So if music drives you and inspires you when training, you've got to give these yurbuds a shot. I've had them for a month now and am very impressed with the sound, the quality and the design. They perform as expected. Don't you wish everything you purchased did the same?

To cover all bases, for those that use a headset to talk on their cellphone there's a version with a microphone as well.

It's a great product that keeps me rockin' through my workouts! You can check out yurbuds at www.yurbuds.com. Enjoy your music & your training.

'nuff said

Dr. T

Sunday, February 19, 2012

Nutrition - Supplements - Balance; My thoughts

This morning, a former patient of mine forwarded to me some thoughts on a friend of hers that is a lacto-vegetarian. The friend had been taking Omega-3 flax oil and supplementing her diet with flax seed to get extra Omega 3. She had always had splits at the end of her nails and was interested in my thoughts on why-when she stopped taking the supplemental omega-3 did the nail splits go away. She attributed it to her fats being "out of balance" and her getting too much Omega 3 compared to the other fats in her diet...

I though the question brought up a very interesting topic, that of "nutritional balance".

Here are my thoughts...

Vitamin A and D deficiency, poor circulation, thyroid problems, hydrochloric acid deficiency, iron deficiency, calcium deficiency, protein deficiency have all been associated with split nail ends. However the broader point is that if you eat healthy and can get all you nutrients from nature, then you don't need supplementation at all. I think that's the point she's trying to make.

But most people; and I mean 99% of people - don't eat properly, nor do the plants or animals they eat. With meat animals raised in concentrated animal farming operations (CAFO), fruits, veggies, nuts and seeds grown with pesticides, fungicides, herbicides and more, our foods aren't really our foods. Additionally, most people take supplements for the wrong reasons. Most people will look at the obvious symptoms, not the whole body or the whole life style or know how to properly evaluate the whole problem.

When a doctor does a consultation, she or he starts with the symptoms then probes further. Any given symptoms can have many common conditions that cause that symptoms. So we probe and probe with our questions and when we examine, we examine all related systems.

If our seeds, nuts, fruit and veggies grew in a natural (organic) environment and our meats ate their natural evolutionary diet and our water was pure, we'd all be better off.

I take Omega-3 fish oils simply in an attempt to bring the other fats into balance. You don't need extra Omega-3, you just need your fats in balance. Once you supplement something in an attempt to bring it into balance, once you achieve that balance, you stop. Otherwise the pendulum swings the other way and you're out of balance again.

The average intake of Omega-3 by our caveman ancestors 50,000-1 million years ago is estimated at about 3500-4000mg per day. And it was all dietary, not supplemental. Because they ate all organic/natural plants and meats and drank pure unpolluted water, all fats were in balance and all vitamins, minerals, enzymes and all the little nutrients we have yet to understand were all in balance with how they existed in nature and how our bodies adapted and developed the physiologic systems to metabolize them. Everything was in perfect balance. Back then, we as a species died at childbirth, or of infections or were killed by some of the foods we were hunting. Which is why the average age of a caveman was about 35. But when caveman did survive the odds life threw at us back then, they lived to a very ripe old age like that of today or even older - however the difference was they were vibrant and healthy, not decrepit like most "seasoned citizens" are today.

Once the agricultural age started and we stopped being nomadic (we traveled with our foods hunting and gathering seasonally)...but once we stopped being nomadic and started staying in one place and growing our foods, grains became a larger and larger part of our diets as did dairy. Then there was that sanitation thing too. Disease due to sanitation issues as well as adapting to grains started becoming a regular issue. Most people that write on the subject will tell you that this is when things like tooth decay, diabetes, cardiovascular disease and cancers started becoming prevalent. We started eating the same foods again and again and lost the variety in our diet of differing meats, fruits, veggies, nuts and seeds and lost the variety of nutrients they all provided. We started eating more and more grains which were devoid of a lot of the nutrients our bodies had adapted to over the previous millennia. Our bodies never had the opportunity to develop physiologic systems to process them and we then forced out bodies to do so.

Previously, grains were very inefficient foods for our nomadic life. They are small, couldn't be eaten raw and it took a lot of effort compared to picking berries or hunting to extract the energy from the foods needed to support life. Nowadays with big farm equipment it's easy to gather grains, process grains and cook grains. But think about life back when our genes were developing....It rarely happened. Researchers say only in times of desperation. Nowadays, most of us are eating a diet filled with desperation foods rather than the foods optimal for our health.

Our caveman ancestors physique was more comparable to the average modern day Olympic athlete than the "average Joe" citizen of the world today. If we continue to eat desperation food, we will certainly need to supplement our diets to give us just some of the nutrients our body needs. But if you adopt an ancestral diet containing the foods from which our genes developed, you'll need nothing more.

Yes, fats need to be in balance. As long as they are naturally occurring in our ancestral food sources are necessary for us (even saturated fat). What we don't need (and what is toxic to our bodies) are the man-made hydrogenated, partially hydrogenated and their new iteration: interesterified fats.

As Hippocrates said, "Let Food By Thy Medicine And Medicine Be Thy Food". Even he understood this as he himself lived much earlier in the agricultural age.

I wonder what Hippocrates would say today in the age of industrialized, processed, artificial, pasteurized, homogenized, "pesticized", genetically altered and engineered (and coming soon to a dinner table near you) -cloned foods???

I leave you with this one thought...As benign as water seems to all of us, drink to much and you get something called Hyponatremia - or water intoxication which can and does lead to death. Yes, even water needs to be in balance.

We need to be in balance with the food from which our bodies evolved.

Those are my thoughts on supplementation, healthful eating and balance.

'nuff said

Dr. Narson

Wednesday, February 15, 2012

The Jif Omega-3 Peanut Butter Scam!

This is the kind of stuff that R-E-A-L-L-Y pisses me off!

Yes, I'm a capitalist. I own and operate a small business (my practice) and I believe in the system. I'm all for a company producing a product and providing a service that the public wants or needs and makes a profit. There's absolutely nothing wrong with that.

But what gets me upset is companies that lie, cheat, deceive and use trickery to sell their product. This is the case with Jif Omega-3 Peanut Butter. Is you can see on the display label, there in big bold letters on a green placard under the product name it says Omega-3. But now I want you to read what's not on the display label, but on the back panel that much of the public doesn't read:

JIF Omega 3 Peanut Butter Ingredients:
MADE FROM PEANUT BUTTER [ROASTED PEANUTS, SUGAR, CONTAINS 2% OR LESS OF: MOLASSES, FULLY HYDROGENATED VEGETABLE OILS (RAPESEED AND SOYBEAN), MONO AND DIGLYCERIDES, SALT], ANCHOVY* AND SARDINE OIL*,TILAPIA GELATIN, TOCOPHEROLS AND CITRIC ACID (ANTIOXIDANTS). *A TASTELESS, ODORLESS SOURCE OF OMEGA-3 DHA AND EPA.

We all know by now that the order of ingredients gives us a hint of the amounts of a substance in the food. FULLY HYDROGENATED oil is the 3rd ingredient and the anchovy and sardine oil are towards the last. And let's not forget the sugar as ingredient #2. Is that really necessary? But for now, I digress...

I wonder why Jif didn't put a big RED placard on the front label Advertising FULLY HYDROGENATED VEGETABLE OIL??? Yet they jumped over all those ingredients to advertise what little bit of Omega-3 is in their fraudulent peanut butter. Don't you think we'd want that kind of attention grabber? I wonder why not? I'll tell you....they know you wouldn't buy it. So they try to trick you instead.

Unfortunately for Jif, people like myself and other food renegades are educating our patients and the public. You can't hide behind your sneaky government rules and sneaky deals.

So, if you really are a choosy mom and you want to choose a peanut butter that doesn't have ingredients that will lead to heart attacks, high cholesterol and strokes....choose something other than Jif.

Ingredients in peanut butter should be simple. Something like this:

Ingredients: Peanuts, peanut oil.

Don't fall for this Omega-3 scam bait and switch scam. Hey.. People At Jif... I have NO PROBLEM with you putting Hydrogenated Oil in your products. Just give it equal opportunity on your main label so the public has equal opportunity to decide for themselves.

Choosy mom's may choose Jif, but Educated moms and dads will be choosing something better.

I wish you large corporate food giants would stop pissing me off.

'nuff said

Dr. T

Wednesday, February 1, 2012

1-Mile Swim Test of KT Tape Pro

So, we've all seen the Olympic beach volleyball players wearing that funky looking colorful tape on their shoulders and knees. You've probably seen it at local triathlons, marathons and other sporting events as well.

There are several companies out there but one in particular is making a special synthetic tape with a waterproof adhesive. KT Tape's KT Tape Pro has the same elasticity as the original tape but puts it on a more tough synthetic material and keeps it in place with a heat sensitive waterproof adhesive.

Many athletes use this tape to help in the correction of postural dysfunction, to aid the healing of an injury or to give a particular motion some extra assistance (physically and proprioceptively). The problem has always been, when the athlete starts sweating, the tape begins to lose its stickiness and peel off. So, I put this to the test.

I had the KT Tape applied to my shoulder on Saturday. The any hair was shaved and the skin was cleaned with rubbing alcohol. The tape was applied to help stabilize my right scapula (which is winged) and help assist the deltoids in abduction because they've really been working overtime in dealing with the winged scapula.

Anyway, since I had the tape put on, I had taken several showers, ran a 5k, went on a rowing machine (aka: Erg) and rowed 10,000 meters, took a long hot bath after rowing and then, on the 4th day, did a 1-mile swim test. As you can see from the video below, the tape held up very well. So if you are in the market for some good kinesiology tape, you can't beat the KT Tape Pro. It comes in rolls of pre-cut 10" strips and in a variety of really cool colors & black. For clinicians, it comes in a large uncut clinic roll that allows you to cut the lengths you need. KT Tape also has a cool desktop display dispensor for your office.

Check out the video of my 1-mile swim test. As I write this, I've also done another 10k run and showered twice more. It's still sticking and still has retained its resiliency and function.

So if you're looking for some extra support for your posture or need to correct some performance dysfunction or simply want to give your muscle and tendons some assistance through a particular movement - then KT Tape Pro is for you. It's a great quality product, reasonably priced and best of all, it looks really cool too!

On their web site you'll even find instructional videos for applying the tape for basic problems. Anything more complex and you'll want to consult with someone like me.

Read more about it at www.KTTape.com

'Nuff Said.

Dr. T

Sunday, January 29, 2012

Fried Food NOT Bad For You???

A recent study in the British Medical Journal online (www.bmj.com) finds that eating foods that were fried in either olive or sunflower oil is not linked to heart disease or premature death.

In a Mediterranean country where olive and sunflower oils are the most commonly used fats for frying, and where large amounts of fried foods are consumed both at and away from home, no association was observed between fried food consumption and the risk of coronary heart disease or death.

The study was authored by Professor Pilar Guallar-Castillion from Autonomous University of Madrid, surveyed the cooking methods of over 40,000 adulsts from age 29-59 over the course of 11 years. this flies in the face of common wisdom and I highly suggest you spend a few minutes reading the article yourself.

Maybe it isn't so much the cooking methods, but what you use for cooking. But that's for you to decide. Read the article before you make any changes to your diet. Click here to read more

'nuff said...

Dr T