4 Unique Tips for Increasing Mobility

There’s an amazing feeling you get when you can move your body with ease. Today I’d like to share some tips with you to improve your mobility that you may find surprising.
Mobility can be restricted for many reasons: injury, lack of movement, loss of strength or balance, chronic diseases like arthritis and diabetes, scar tissue, and obesity.


 
And there are many useful ways to improve mobility ranging from physical therapy, yoga, qi gong, tai chi, myofascial release, bodywork, stretching daily…but here are 4 tips I’d like you to consider.

  1. Hydration. Your body must be hydrated to optimize mobility. Your tissues cannot move properly with insufficient hydration. This links not just to your water intake, but also your diet since minerals from your food tell the water where to go within your body! I read an excellent book many years ago called “You’re Not Sick, You’re Thirsty!” by Fereydoon Batmanghelidj that covers this in great detail if you are interested. The takeaway is that every part of your body needs CLEAN water (filtered), about half your body weight in ounces per day, and you need minerals to absorb water properly. Eating a whole foods diet with plenty of high quality protein and nutrient dense plant foods (mostly veggies) and high quality, mineral rich salt is a great general approach to achieve this.
  2. Breathe from your armpits. I know that sounds very strange, but in a great interview with Aaron Alexander and Dr. Michael Ruscio (https://drruscio.com/physical-mobility-emotional-flexibility/), they discuss the limitations to “belly breathing”. Here’s a quote from that interview to help illustrate the suggestion to breathe from your armpits versus your belly: “A lot of “belly breathers” are not really engaging their diaphragm and they’re still very limited. They’re just distending; they’re pushing their belly out and in. That’s not effective breathing…{and breathe into} the low back, and the lateral side of the ribs, like breathe into your armpits man. You want the whole system to expand and contract. In a good breath, you’re going to have a subtle medial and external rotation of the arms, of the hips. As you’re laying down and you’re breathing, people can do that, just lay down, just sitting down you can feel it. Breathe in, my arms kind of expand out. Open, open, open. As I breathe out, there’s a subtle medial rotation. Through my spine, I breathe in, and I feel a little extension. My spine literally gets longer. I traction my vertebra. That’s how you feed yourself, and feed yourself at a cellular level.”
  3. Just move. That may sound strange considering that lack of mobility makes it hard to move, but less movement begets more immobility. Use it so you don’t lose it! If walking hurts, what about moving in the water? If you don’t feel strong enough to lift heavy things, start lighter or start with moving just your own body in ways that aren’t painful. There are tons of options. Commit to finding a solution. As your mobility improves, you will have even more opportunities. 
  4. Embrace a growth mindset. Oftentimes, when we feel limited, it can make us feel like a victim and that life isn’t fair. A growth mindset is when you are open to the possibilities rather than focusing on the limitations. I’m not saying that you don’t have challenges–of course you do, that’s life–what I am saying is that you approach those challenges with as much curiosity as possible. This goes for physical limitations, but did you know there is an association between loss of mobility and lack of emotional flexibility?? They discuss this in that interview I linked to above. An example would be: show up each day with the intention of not letting your past dictate your future—show up with curiosity. Be courageous and communicate from a loving place what your needs and preferences are…and when possible, provide those things for yourself! Having a growth mindset means that you are open to having a different future experience. This openness shifts you from looking at things from the angle of a victim and empowers you with accountability.
     

I hope these tips are helpful for you!
It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!

Apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!
~Rebecca

5 Superfoods You Should Know

When it comes to health, what goes in your mouth plays a huge role. Today, I’d like to tell you about superfoods.

What is a superfood?
 
Superfood is a term coined to describe food products that are low in calories and jam-packed with nutrients and minerals. They also contain active ingredients that prevent diseases and promote good health.


 
Here are 5 Superfoods that are easy to incorporate into shakes, smoothies, salads, or on the side of one or more of your meals.

  1. Acai Berries  — Acai berries are technically not a berry but a drupe. They grow on acai palm trees found in Central and South American rainforests. They are rich in healthy fats yet low in sugar. Being high in antioxidants, too, acai berries are used in most beauty products in the form of acai oil.
  2. Blueberries — Just like acai berries, blueberries are rich in anthocyanin, the pigment that gives the berries their deep black and bluish-purple colors. Blueberries are low in calories but loaded with nutrients including Vitamin C, Vitamin K, and manganese. They are rich in antioxidants so they make the best defense against aging and cancer.
  3. Tea — There is nothing like a good ol’ cup of tea! Any tea contains antioxidants, but if you want more, green tea has double antioxidant content. There are a lot of benefits in drinking tea, such as preventing heart disease, some types of cancer, and diabetes. In addition, tea helps in burning fat, protects the brain from damage due to oxidative stress and aging, and kills some bacteria and viruses. All of these benefits are made possible by the catechins found in tea. Some of my favorite teas include lemon balm, dandelion root, peppermint, and rooibos.
  4. Chia Seeds — These are the tiny black seeds of Salvia hispanica, a plant in the mint family. Chia is the ancient Mayan name for “strength.” No wonder chia is a great energy source. In addition to the many nutrients in chia, it is composed of high soluble fiber and protein. Chia seeds are high in healthy Omega-3 fatty acids and antioxidants. They should be soaked prior to eating because they hold 12 times their volume in water!
  5. Dark Chocolate — I’m talking about high-quality dark chocolate with high cocoa content. Although dark chocolate contains stimulants and caffeine, it’s lower than coffee. Why dark chocolate is a superfood is because it is very nutritious, containing antioxidants and minerals. Among the active compounds in dark chocolate are flavanols, which support blood vessels for healthy blood circulation. In addition, dark chocolate was found to increase HDL and lower LDL, thereby lowering one’s risk for heart diseases.

 
It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!

Apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!
~Rebecca

How to Prevent Bone Loss

How to Prevent Bone Loss

Did you know that 1 in 3 women and 1 in 5 men will experience osteoporotic fractures in their lifetime?
 
And did you know the number one culprit for developing osteoporosis?

 
Eating foods high in sugar, salt, and caffeine, which basically compose the modern American diet, was proven to increase the excretion of calcium from the body and contribute to osteoporosis.
 
Calcium is a common mineral found mainly in your bones and teeth. Calcium is necessary to maintain bone mass to support the skeleton, so without it being deposited in your bones, you’ll eventually lose bone mass, making your bones weak and brittle so that you will easily get fractures even with a little tension.
 
Too often, though, the focus of preventing bone loss is to just take in more calcium, take supplements. This strategy misses the boat AND can lead to other health conditions that are more life threatening such as heart attacks and stroke.

So let’s instead look at this issue a bit more holistically. Here are 3 tips I’d like for you to consider:

1. Slow your calcium loss by focusing on fresh, unprocessed foods. Replace sugar-rich and high-salt foods, as well as caffeinated drinks with other options like monk-fruit sweetened treats, herb & spice seasoned dishes that use sea salt versus processed salt in moderation, and choose non-caffeinated or limited caffeinated beverages.
 
2. Supplement wisely
 
Most of us don’t get enough calcium in our diets. Yes, food is the best source of calcium and all other nutrients your body needs, but the truth of the matter is there is a steady decline in the quality of nutrition we get from our food. Not to mention our hectic lifestyles which increase your stress hormone cortisol…which increases nutrient loss!
 
So if you are not getting the right amount of calcium from your meals, it’s better to take calcium supplements to get 1000-1200 mg of calcium daily.
 
However, calcium is not the only mineral that is important for bone health. You have to take other vitamins and minerals for calcium to do its work.
 
These vitamins and minerals include:
 
Vitamin D–helps absorb calcium and balances calcium and phosphorus levels. Your skin produces vitamin D when exposed to sunlight and there are also dietary sources of vitamin D such as egg yolks, liver, and oily fish. However, if you aren’t getting outdoors regularly, you likely aren’t going to get the production of Vit D you need. Vitamin D deficiency can be a problem (easy to have it tested by your doctor, and I recommend yearly testing). If your Vit D levels are low, it will inhibit healthy bones. You may need to increase your dietary intake, outdoor sun time or consider supplementation.

Vitamin K supplementation increases bone mass and mineralization of the bone matrix. A long-chain vitamin K2 molecule known as menaquinone-7 (MK7) decreases the risk of bone breakage and protects against osteoporosis. When combined with vitamin D, MK7 promotes bone health by increasing the production of osteocalcin in osteoblasts while decreasing the production of osteoclasts. Osteoblasts build bones while osteoclasts break down bones.
Natto, egg yolks, liver, fermented foods, and dark leafy greens are food sources of MK7. I also recommend Microbiome Labs’ MegaQuinone K2-7 supplements which have natural vitamin K2 as well as K1 and minerals to help its absorption.

Boron is a mineral that prevents calcium loss and promotes calcium absorption.

Phosphorus is the other mineral needed for bone mass. It has to be in balance with calcium levels because too much of it would cause calcium to leave the bones and bind with it to remove it from the blood.

Magnesium helps absorb calcium and affects the parathyroid hormone to regulate calcium metabolism.

Daidzein is an isoflavonoid found in soy that maintains bone health. Always opt for organic, non-GMO soy.
 
3. Do Weight-Bearing Exercises
 
Supplementation alone is no good without you moving. Weight-bearing exercises are essential for bone formation and in strengthening the muscles surrounding your bones. When these muscles, which are pulling and tugging on your bones, are strong, your bones get stronger too.
 
In addition, weight-bearing exercises improve your balance, strength, and coordination which will help you to avoid falls and injuries.
 
It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.

Until next time, I’m wishing you unstoppable health!
~Rebecca