Newsletter Archives > Monthly Health Newsletter: February 2017 Health Newsletter

February 2017 Health Newsletter

Current Articles

» Sleep Cycles & Meditation
» Recap of Seminars in January
» Concussion Symptoms in Soccer After “Heading"
» Cardiovascular Health May Begin with Breakfast
» Preventing Cognitive Decline with Mental Stimulation

Sleep Cycles & Meditation

Sleep Cycles

Are you feeling a little tired after all the exciting holiday festivities? Have you tried sleeping in 90 minute sleep cycles? It has been found that sleeping in 90 minute sleep cycles will give you optimal rest. Instead of sleeping for 8 hours, sleep for 7.5 hours and you will feel more rested. If you need a little Power Nap during the afternoon to recover from the day naps are best taken between 1-3pm and 5-7pm. Power naps should be no shorter than 20 minutes and no longer than 30 minutes.




If you have a hard time falling asleep for a Power Nap, try meditation. It is as easy as closing your eyes and concentrating on your breath. An easy meditation exercise is to close your eyes and take a deep breath in through your nose, concentrating on the air tickling the hair in your nose. Exhale through your mouth slowly noticing the air sweeping slowly over your lower lip. Repeat this 3 times and congratulations! You’ve meditated.

Meditation also has other health benefits such as

* Reducing stress

* Jump start creativity

* Allows you to get focused

* Helps manage anxiety



Author: Power Health
Source: January 2017 Newsletter
Copyright: Power Health 2017

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Recap of Seminars in January

Recap of Seminars in January

by Dr. Chelsea

In the month of January, I was very fortunate to attend two seminars!!! First was a Dynamic Neuromuscular Stabilization: Yoga seminar with Martina Jezkova, MPT. In summary for all the yogi’s out there:

  •  Respect your body and your anatomy. Respect your barriers. Use props to honors these and create sensory motor closed chain feed back loops.
  •  All our movements are rooted in life. Create large deep rooted supports in your feet and hands. In your shoulders and hips there should be maximum surface area contact between joint surfaces and forces applied across the joints are symmetrically distributed. Spread your hands and feet have them growing roots into the ground.
  •  Use yoga to create space and elongation in the body.
  •  Pranayama involves awareness and conscious control of the breath, which facilitates optimal respiratory function in the lower, middle and upper chest. The intention is to achieve coordination of the diaphragm which will stabilize the spine.
  •  With breath awareness meditation naturally follows- turn your sight inside your body.
  •  Consider keeping your front and back parts of your body the same length. Keeping your diagram and pelvic floor parallel. Increase intraabdominal pressure here by hardening the cylinder of muscles in the abdominal wall, back, diaphragm and pelvic floor.
  •  For all back bends keep eccentric elongated contraction of your abdominal wall ALL the way through the motion.

The second course was a very family orientated one. Therefore, Jacey and John came with me. We started our day in a large group drinking adaptogen tea (Holy Basil or Spring Dragon Longevity tea will do) with goji berries. We set our intention for the day and chanted 108x affirmations. Examples of intentions: Feel free to say “No” today, express verbal gratitude to everyone we encounter, I am going to move slowly with purpose and meaning. Affirmation example: Relaxed I am within, I am strong, I am wealthy, I am healthy, I am great. I challenge us all to start our days with an intention, mediation, affirmation. And make this year the year to look after your health. No one else will do it for you. Take control: improve your nutrition, move your body, discover ways to deal with emotional stress and get adjusted! Have a vision for you life and set your goals. Health should be your number one goal!


- Dr. Chelsea





Author: Dr. Chelsea
Source: February 2017 Newsletter
Copyright: Power Health 2017

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Concussion Symptoms in Soccer After “Heading"

Concussions in soccer may not only come from unintentional hits to the head. "Heading" is a common action taken by soccer players where they intentionally take hits to the head from the soccer ball. In 2013, a study called the Einstein Soccer Study was conducted to research the effects that heading has on soccer players. For over a year, researchers collected information from 222 participants. These participants were asked to answer surveys regarding any accidental or intentional heading, and any symptoms that followed in a given two week span. The participants of the Einstein Soccer Study were predominantly males ages 18-55, and resulted in a total of 470 surveys. Although the study did not unearth the long-term effects of heading on soccer players, it did discover some interesting findings on the primary effects of heading. Of the male participants in the study, 37% claimed to take hits from the ball unintentionally and reported intentional heading an average of 44 times. While 43% of women participating in the study claimed to take hits from the ball unintentionally, and reported intentional heading an average of 27 times. 20% of the participants claimed to experience moderate to severe concussion symptoms after intentionally heading the ball and unintentional hits to the head. Researchers found that the participants who experienced the most hits through unintentional hits and intentional heading, correlated directly with those experiencing concussion symptoms. In the future, studies may be conducted to research the longterm effects of heading and the complications it may cause. For now, it is evident that there are short-term effects on soccer players experiencing both intentional and unintentional hits to the head.

Source: Neurology, online February 1, 2017.
Copyright: LLC 2017

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Cardiovascular Health May Begin with Breakfast

There are several ways to lower the risks of heart attack, cardiovascular disease, blood vessel diseases, and stroke. Although it is important to watch the kind of food that goes into the body, many studies have shown that it may be equally as important to pay attention to the timing of meals. Here are three ways to boost cardiovascular health:
1. Meal Planning. According to a statement released by the American Heart Association, planning the meals and snacks that you have throughout the day can help lower the risks of cardiovascular disease. This is due to the metabolic rates of the body throughout the day.
2. Eating Breakfast Daily. Several studies have found correlations between increased cardiovascular health and people who consume breakfast regularly. There is a much lower risk of high cholesterol and high blood pressure associated with those who consume breakfast daily.
3. Lowering Food Consumption in the Evening. At night it is harder for the body to digest and process various foods. Many studies have shown that this may be due to a decreased metabolic rate in the evening. For this reason, lowering the amount of food eaten in the evening can lead to better cardiovascular health.
Using these methods to carefully plan meals and snacks for each day can help reduce the many risk factors surrounding cardiovascular disease including high blood pressure, high cholesterol, obesity, and insulin complications such as insulin resistance.

Source: Circulation, online January 30, 2017.
Copyright: LLC 2017

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Preventing Cognitive Decline with Mental Stimulation

With the increasing global concern surrounding dementia and related cognitive problems in the elderly, being able to successfully prevent these issues is of great importance. JAMA Neurology conducted a study to research the effects of various forms of mental stimulation on cognitive delays in elderly participants. The study found several forms of mental stimulation that can reduce the risks of cognitive problems in the elderly. For instance, playing games and participating in regular social events was found to decrease the risk of cognitive delay by more than 20%. While participating in crafting activities can lower the risk by 28%, and learning to use a computer can reduce the risk as much as 30%. Maintaining a healthy lifestyle by choosing to eat healthy and exercise regularly has also been proven in many studies to reduce cognitive delay. Combining this with regular mental stimulation is a great way to help reduce the risks even further. According to Dr. Denise Park of the University of Texas, participating in new activities or tasks may be more effective than the repetition of familiar activities in preventing cognitive problems. Overall, it is important for older adults to participate in mentally stimulating activities and try to maintain a healthy lifestyle through proper diet and exercise. This may prove to be their best defense against cognitive decline.

Source: JAMA Neurology, online January 30, 2017.
Copyright: LLC 2017

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