Everyone seems to know they should stretch, and yet there is a surprising amount of confusion about some of the foundations and goals of what stretching is about. However one thing which people seemingly all know is the need to stretch either before or after exercise or both.

Some confusion is understandable, given there is a lot of seemingly contradictory advice, and this is underlined by the fact that the clinical evidence also seems to say that stretching is either harmful or not. 

Adding to the mix is the fact that some people don’t believe in stretching at all, including some high-end athletes.

My own approach is to hopefully arm the patient with an understanding of the goals of a stretching routine and of the tissues involved and how they are likely to be affected by different techniques.

Considerations

• Why; what are the goals?
• When: before or after exercise?
• What: what structures are involved?
• How: static stretching or dynamic stretching, and for how long?

The truth is that while the first two questions are reasonably simple to answer, there is a surprising amount of confusion about exactly how to go about answering the third, which is, after all, where the crux of the matter lies.

Goals

• To prevent or reduce post-exercise pain
• To improve the range of movement at a joint
• To improve muscle strength and responsiveness
• To restore resting muscle tone and prevent hypertonicity
• To improve blood flow

Tissues affected

It’s common to think of stretching as focusing on muscles, but it’s important to bear in mind there are four major tissues which control the range of movement of a particular joint, and stretching will affect all four;

Muscles

• Myofibrils – active contraction
• Fast contraction/relaxation cycle – neurologically controlled

Fascia ​

• Collagen/elastin fibre mix with myofibroblasts
• Tough, elastic, with some degree of a slow contraction/relaxation cycle

Ligaments

• Collagen > elastin fibre mix
• Little elasticity

Tendons

• Collagen >> elastin fibre mix
• Almost no elasticity

For the purposes of this discussion, I’m going to skip over the tendons and ligaments, not because they’re irrelevant but because the kinds of increase in range of movement needed are usually for specialist sports such as gymnastics or ballet.  Instead, I’m going to look at the muscles and fascia, their tissues and function.

Now, traditional stretching normally focuses on a variation of ‘pulling the muscle to make it longer’, but it is important to remember that muscle is the most dynamic of these four tissues and has several mechanisms which affect its tone and, therefore, the length.

Muscle

‘Normal’ muscle contraction is done by myofibrils are under alpha neuron (conscious) control. We normally think that a muscle contracts when we tell it to and relaxes when we don’t, but it is very much more complex than that.  It’s important to remember that muscles are never fully relaxed – there is always a degree of contraction happening. When we look at a classic agonist/antagonist pair like biceps/triceps, what we think is that when biceps contract, triceps is relaxed, when what is actually happening is that when we contract biceps, the neurological control of triceps is lessening, but there is still some contraction happening.

As well as conscious control, muscles are also under control from beta and gamma neurons – unconscious control. These are important in maintaining resting tone and in responding to the stretch receptors within the muscle and feeding that back into controlling the degree of contraction.

This is the crux; muscles often respond to being stretched by… contracting the muscle. Stretch the muscle, and you can make the muscle… shorter.

However, these same unconscious neurological controls can also be put to effective use, and indeed, several osteopathic techniques do so. In the biceps/triceps example given above, when biceps are heavily contracted, the gamma gain of triceps is reduced (reciprocal inhibition resulting in a reduction of tone (Mosier & Kohara, 2007).

With post isometric relaxation technique, muscles are put at the physiological boundary, the muscle is isometrically contracted, and then a more effective stretch further into the boundary is possible (Mosier & Kohara, 2007).

Additionally, we can hold the muscle passively in its shortest position, and this has been shown to reduce the gamma gain and so reduce resting tone (Chaitow, 2007). So reducing the length of the muscle makes it… longer.

Fascia

Fascia can be best thought of as a weblike sheet surrounding several muscles in functional groups. For instance, the quadriceps, hamstrings and adductor groups of the thigh are contained within individual fascial sheets.  Fascia is composed of a mostly collagen/elastin mix, giving it a degree of both strength and flexibility and within the matrix are also myofibroblasts, which also give a degree of contractility.

Another important property of fascia is its viscoelasticity – it responds to being stretched differently depending on the degree of force it’s put under.  If a strong force is put in, it is more elastic; if a slower, more sustained force is put in, the cross bridges between fibres can break down, and it becomes more susceptible to deformation or stretching.  Furthermore, this viscoelasticity is further affected by temperature – the connective tissue fibres become more pliable and less brittle when warm. 

Myofascia

So, in a living body, muscle and fascia are distinct tissues and respond differently both to physical force and to their control methods, but they act as functional units, working together, so what affects one must affect the other. So now, instead of muscles and fascia, we have groups of myofascia or more accurately, myofascial chains.

The fascia of one compartment can be continuous with that of another to form chains of muscle groups; for instance, the fascia which surrounds the hamstring group of the thigh continues into that surrounding the calf muscles – gastrocs and soleus.  This helps us understand how tightness in one fascial group can cause tightness in another.

So now the how – how to stretch.

My own approach is to forget altogether about stretching per se and think more of having a routine which involves some stretches. Before exercise, warm-up requires both activating to increase their blood flow and to literally warm up the tissues – as we’ve seen, when the muscle group’s connective tissue fibres are warm, they are more pliable and less likely to tear.

Under this picture, stretching before exercise, before the tissues are even warm, can actually increase the likelihood of injury, and indeed, there is no clear evidence that pre-exercise stretching reduces injury rates.

The best advice I would give here is to warm up functionally – if you’re running, run slowly to warm up; if a cricketer practises batting or bowling with increasing intensity until the tissues are warmed up. Maybe a few functional stretches to work out particular areas of tightness.

After exercise, again, what are the goals?  To restore the muscle to a resting state, reduce muscle tone and increase blood flow.

Under this picture, a functional approach to cooldown, which could include some stretching, would be a better approach. We’ve seen that sustained load can help stretch fascial sheets, so I wouldn’t necessarily discard it, but by applying the principles of function, of changing muscle tone using the neurological control mechanisms, we can achieve better results.

After exercise, we need to restore a resting state in some way. After a 10k run, say, the muscles of the whole body have gone through a precise sequence of contractions around 10,000 times, so it’s no surprise that some transition is needed to get the body back into operating into a resting state.

Gary Gray recommends ‘de-sequencing’ these neuromuscular patterns – running a few yards with shorter, longer, sideways and backwards gaits in order to get the muscles out of the repetitive loading pattern they’ve been in. There is a great video on this here.

If particular areas still feel tight and massage isn’t an option, then some stretching may be needed, but pure static stretching doesn’t fit with the functional model, which is how the body works. My advice is always to try dynamic stretching, and if you don’t know a particular stretch, then search YouTube for dynamic stretches of the hamstrings, which will give you lots of options to try.

So to conclude – traditional static stretching is unlikely to lengthen muscles directly, although it is likely to affect the fascial sheets which surround them. In order to decrease muscle tone and increase length, some dynamic or functional stretching is likely to be more effective as it affects the neurological paths that control muscle tone and can affect the fascia along an entire myofascial chain.

References

Simic et al., 2012. Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. Scan Jour Med Sci. 2013 Mar;23(2):131-48

Kay and Blazevich, 2012. Effect of acute static stretch on maximal muscle performance: a systematic review. Med Sci Sports Exerc.  Jan;44(1):154-64

The post Stretching appeared first on Streatham Osteopaths.

Frequently Asked Questions

What causes the ‘clicking’ noise?

2023-11-21T11:29:14+00:00

One of the more common questions we get asked is about joint manipulation – the clicking technique we do to release joints.

Read more +

What ages do you treat?

2023-11-21T12:06:26+00:00

We treat all ages, from new born to the very elderly. Just as every person is different, the treatment options will vary a great deal with different age groups.

Read more +

How does acupuncture work?

2023-11-15T17:19:55+00:00

Our osteopaths are trained in medical acupuncture, also called dry needling. This is similar to, but not the same as, Traditional Chinese Medicine (TCM) acupuncture.

Read more +

What is the difference between osteopathy and chiropractic?

2023-11-14T12:15:28+00:00

Chiropractors and osteopaths have a degree of overlap, especially in terms of spinal manipulation techniques (the ‘clicking’).

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What is the difference between osteopathy and physiotherapy?

2023-11-14T12:15:35+00:00

Physiotherapists tend to focus just on the musculoskeletal system, whereas an osteopath is more holistic, taking into consideration lifestyle factors such as work/life balance, diet, exercise and mental health.

Read more +

What is the ‘clicking’?

2023-11-15T15:42:55+00:00

One of the more common questions we get asked is about joint manipulation – the clicking technique we do to release joints.

Read more +

The post What causes the ‘clicking’ noise? appeared first on Streatham Osteopaths.

Prostate cancer is one of the most common types of cancer in men. According to the latest statistics, about 181,000 men are diagnosed with prostate cancer each year in the United States.

However, although common, it has a survival rate of approximately 86%. Of those who are diagnosed, approximately 26,000 die from the disease each year. 1

Unfortunately, conventional diagnostic and treatment options for addressing prostate cancer leave much to be desired. Conventional diagnosis include analysis of prostate-specific antigen (PSA, for its acronym in English) and biopsy, which are likely to provide false positives and have the risk of side effects.

Treatment usually involves drugs, surgery and/or radiation, which are risky. However, there are safer and less invasive ways to diagnose and treat prostate cancer; so, men would be prudent to investigate their options.

Last year, I interviewed award–winning filmmaker and cancer survivor prostate Peter Starr on the subject, which was also covered in his latest documentary, “Surviving Prostate Cancer Without Surgery, Drugs or Radiation” (Surviving Prostate Cancer Without Surgery, drugs or radiation). 2

It is shown that a number of safe and totally natural strategies are effective against prostate cancer, including nutritional ketosis, exercise and supplements. Most recently, researchers discovered a bioactive compound in the neem plant (Azadirachta indica) that appears to have a powerful ability to kill prostate cancer.

Neem has a long history of medicinal use

Neem has been used in Ayurvedic medicine for thousands of years, and the ancient Vedas refer to the neem tree as “able to cure all diseases”. It has well-established benefits for skin and is commonly used in personal care products. 3

It also helps cleanse the blood, promotes healthy liver function, relieves gastrointestinal problems, and strengthens immune function. As noted, Prevent Disease: 4

“The leaves [Neem], bark, fruits, seeds and roots contain anti-inflammatory tested compounds, antipyretics, antihistamines, anti-fungal, anti-bacterial, anti-ulcer, analgesic, anti-arrhythmic, tuberculosis, malaria, diuretics, spermicides, anti-arthritic, anti-protozoan, insect repellent, anti-cancer uses anti-hormonal properties and …

Contains extremely high levels of antioxidants and carotenoids … They provide high levels of antioxidant compounds that help defend the body against free radicals. “

Neem could be a powerful ally against Prostate Cancer

At present, animal research suggests that nimbolide – terpenoid bioactive compound found in the neem – could reduce prostate tumours up to 70%, and suppress metastasis by 50%, when taken orally for three months. 5 , 6 , 7 , 8 No significant side effects were observed.

According to lead researcher Gautam Sethi, associate professor of pharmacology at the School of Medicine, Yong Loo Lin of the National University of Singapore professor: 9

“Although informed about the various anti-cancer effects of nimbolide in different types of cancer in scientific studies have not shown their potential impact on the initiation and progression of prostate cancer.

In this research, we have shown that nimbolide can inhibit the viability of tumor cells – a cellular process that directly affects the ability of a cell to proliferate, grow, divide, or repair their damaged cellular components – and induce death cell activity of cells of prostate cancer …

[E] l nimbolide direct target in prostate cancer is, glutathione reductase, responsible for maintaining the antioxidant system STAT3 gene regulating enzyme in the body.

It has been reported that gene STAT3 activation contributes to growth of prostate tumors and metastasis. We have found that the nimbolide can substantially inhibit STAT3 activation, and therefore suppressing growth and tumor metastasis prostate “.

Another research underlying the Neem as an anticancer Resource

While it is exceptionally promising in rodents, still has not been tested in humans nimbolide, so further research is necessary. The team intends to further investigate the compound to evaluate its efficacy in combination with drugs against prostate cancer, which are also commonly used.

That said, the use of neem, either as a tea or supplement automatically provide the nimbolide.

Although the whole herb only provides a small amount of nimbolide (compared to direct compound provided to the animals in this study); in fact, previous research has found that neem extract is useful against prostate cancer. In 2006, researchers reported that: 10

“[T] he ethanolic neem extract has shown cause cell death of cells of prostate cancer … To induce apoptosis, as evidenced by a higher level of DNA fragmentation dose dependent, and a lower level cell viability … So it is possible that the neem extract is potentially effective against prostate cancer … “

Lifestyle and Prostate Cancer

To treat and prevent prostate cancer (and other cancers) more than taking a supplement is required. Their food is a vital part of the equation healing and exercise is another important metabolic optimizer.

Previous investigations suggest that weight loss can reduce by up to 20% risk of prostate, breast and colon cancer, and it is believed that this effect is due to have lower levels of these proteins and other stored inflammatory compounds in the fat cells. 11

According to a study conducted in 2011 and published in the journal PLoS One, 12the aggressive prostate cancer was associated with obesity.

Another cohort study published in 2013 in Cancer Epidemiology, Biomarkers & Prevention 13 found that men who were overweight or obese increased their risk of prostate cancer by 57%. Here, an association between prostate cancer and obesity was observed in all cases of prostate-cancer low and high, early and late, non -aggressive and aggressive.

Regarding exercise, research suggests that maintaining a high level of cardiorespiratory fitness (CRF, its acronym in English) in midlife, helps men to reduce the chances of dying by nearly a third (32%) prostate cancer. 14 , 15

Fewer cancer exercise is probably related more to improve the sensitivity of insulin receptor and PGC-1alpha, which increases mitochondrial biogenesis.

Another key ingredient to prevent cancer is to optimize your vitamin D levels, which is ideally performed prudent when exposed to sunlight manner. The vitamin D deficiency is linked to several common cancers, including breast cancer, colon and prostate.

Researchers at the School of Medicine of Northwestern University Feinberg recently discovered that men diagnosed with aggressive prostate cancer are likely to have vitamin D levels below 23 nanograms per milliliter (ng / ml). According to this study, it is possible that vitamin D actually be used as a biomarker to predict

“[W] ecause vitamin D is a biomarker for bone health and aggressiveness of other diseases, all men should check their levels, said [lead researcher Dr. Adam] Murphy. ‘All men must replenish vitamin D levels so that they are normal, “Murphy said. “This smart preventive care for health.”

You can also increase your vitamin D benefits, to raise or maintain their health when exposed prudently sunlight levels and not to consume.

Other Important Nutrients Anticancer

In addition to vitamin D, vitamin K2 appears to play a significant role in prostate cancer. German doctors who evaluated the effect of vitamins K1 and K2 in the development and management of prostate cancer, found that those who consumed the highest amount of K2 had an incidence 63% lower risk of advanced prostate cancer. 16 , 17 Vitamin K1 did not offer any intake prostate benefits.

Consuming vitamin K1 offers no benefit to the prostate.

Other nutrients and foods that have been shown to influence the risk of prostate cancer include (among others) the following:

•Foods rich in omega-3 fats have been shown to prevent the spread of prostate cancer.

A clinical study 18 published in 2006 found that while omega-6 fats (the type found in most vegetable oils) increased dissemination of prostatic tumor cells in the bone marrow, the spread of cancer cells it was blocked by fat omega-3 , suggesting that having a diet rich in omega-3 could possibly inhibit the disease in men with early – stage prostate cancer.

A very recent meta – analysis 19 available research, published in 2010, found that eating fish was associated with a mortality 63% lower specific prostate cancer, although he could not find a relationship between fish consumption and the incidence significantly lower risk of prostate cancer.

This is related to the fact that free shellfish toxins are an ideal source of DHA and not of omega-3 vegetable poorly converted into DHA.

•The sulforaphane found in cruciferous vegetables such as broccoli, has been shown to cause apoptosis (programmed cell death) in cancer cells prostate. 20 Consume three servings of broccoli per week can reduce by more than 60% the risk of prostate cancer. 21

Supplements That Help Prostate Health

Furthermore neemm extract, other nutritional supplements that promote prostate health, that might be useful in the prevention and / or management of prostate cancer are:

•Saw palmetto. This herb is widely used to improve prostate health, and can help increase testosterone levels by inhibiting the up – conversion to dihydrotestosterone (DHT, its acronym in English) by up to 40%. 22

Explained Dr. Rudi Moerck (see previous link), while many experts believe that having conventional high levels of testosterone can promote prostate cancer, this risk seems to be more strongly correlated with DTH breakdown product of testosterone.

Testosterone levels in healthy men normally decrease with aging, which is one of the factors involved in prostate cancer because prostate gland requires testosterone to stay healthy.

Dr. Abraham Morgentaler The Harvard, is a doctor who tries to re-educate people on this issue. He has meticulously shown to restore testosterone levels in older men does not increase the risk of prostate cancer.

On the contrary, those who have low testosterone levels are those with a higher risk. To access an interesting article that contains much more information about this, read the report Abraham Morgentaler “Destroying the Myth About Testosterone Replacement and Prostate Cancer” (As Destroying the Myth Testosterone Replacement and Prostate Cancer). 23

Although the evidence is limited, a small number of laboratory studies suggest that saw palmetto may be useful against prostate cancer by targeting mitochondria, activate the apoptotic process and reduce inflammation. 24 , 25

When choosing the supplement saw palmetto, be sure to look for a supercritical CO2 extract oil organic saw palmetto, which is dark green.

Since this is a fat-soluble supplement, you should take it with a small amount of healthy fats, such as coconut oil, oil of medium chain triglycerides (MCT acronym), avocado or eggs, which will improve the absorption of its nutrients.

•astaxanthin in combination with saw palmetto. The research suggests that taking astaxanthin in combination with saw palmetto can provide significant synergistic benefits.

A study in 2009 found that consuming an optimal dose of saw palmetto and astaxanthin decreased both estrogen and DHT, to simultaneously increase testosterone levels. 26

•Ashwagandha. This ancient Indian herb is known as an adaptogen, which can help increase stamina, endurance and sexual energy. Research published in 2010 27 found that men who take the herb ashwagandha experienced significantly higher levels of testosterone.

I recommend using only the root of ashwagandha 100% organic, free of fillers, additives and excipients, to ensure quality.

Toxins may increase your risk of Prostate Cancer

It is also important to avoid toxins. As with breast cancer, many of the chemicals that are in our homes and environment have been shown to increase the risk of cancer. Some of the most common culprits are those that disrupt endocrine function.

Based on the analysis of over 1 300 studies, the Endocrine Society task force has recently published a new scientific statement, 28, 29 on endocrine disrupting chemicals, where he said that everyone has to take preventive measures to avoid them .

Similarly, a report 30 co – produced by the World Health Organization (WHO, for its acronym in English) and the Environmental published in February 2014 Program of the United Nations (UNEP, its acronym in English), suggests that might be required tomake a complete ban on endocrine disrupting chemicals to protect the health of future generations.

To date, this is considered the most comprehensive report on endocrine disrupting chemicals, which indicates a wide variety of health problems associated with exposure, including prostate cancer. Some of the most ubiquitous endocrine disruptors to consider include:

• Atrazine. 31 Paraquat is the second agricultural chemical most commonly used, and one of the most common pollutants in the United States water. Atrazine is a potent endocrine disruptor, and studies show that it can chemically castrate and feminize wildlife, and could induce both prostate cancer such as breast.

• Phthalates

• Bisphenol-A and bisphenol-S (BPA and BPS, for its acronym in English, respectively). BPA, which mimics the hormone estrogen is associated with an increased size of the prostate, reduced sperm production, hypospadias 32 (deformation of the penis), ED 33 and stimulation of prostate cancer cells.

You should be careful, because exposure could be much higher than I would have suspected. A study 34 conducted in 2011 found that simply eating canned soup for five days increased by more than 000% concentrations 1 of BPA in the urine of study participants, compared with eating freshly made soup.

Should Realise Tests Prostate Cancer?

According to a report by the Institute of Medicine, approximately 30% of all medical procedures, tests and medications 35may be unnecessary. In addition, the campaign “chosen wisely” of the American Academy of Family Physicians (AAFP, its acronym in English) has identified more than a dozen procedures that seem to have little value, and in many cases do more harm than good.36

In this list routine tests for prostate cancer through prostate-specific antigen (PSA) are included.

The PSA test tends to result in overdiagnosis of prostate tumors, many of which are benign, and does not actually require treatment.

The United States spends $ 10 billion annually to address prostate cancer, but studies indicate that 30 million men who are tested annually for prostate cancer, are really put at risk due to the ridiculously high numbers of false results positive.

According to the Cancer Foundation Prostate actually between 30 and 40% of men treated for prostate cancer are harmless tumors that would never have caused them a problem. 37 As Jessica Herzstein, a consulting preventive medicine and member of the Group noted Working Preventive Services of the United States, “he will die with them, not theirs.”

Estimates suggest that 15 prostates should be removed in order to prevent one death from prostate cancer, and these surgical procedures carry serious side effects, such as impotence and incontinence.

More than half of older men have pathological evidence of prostate cancer, so that PSA tests are not necessary. The PSA is a marker of inflammation, and inflammation may be an indicator of health problems besides prostatitis, benign prostatic hyperplasia or cancer.

Of course this is not a definitive test, and should not be the sole basis for deciding biopsy because a biopsy itself can cause significant damage.

An alternative is to conduct an annual digital rectal exam. Your doctor can feel the prostate to determine if it is rigid, or if there are notable nodules. So instead of biopsy immediately; First, you should consider making a 3D color Doppler ultrasound. For more information, see my previous article, ” How to survive prostate cancer without surgery, drugs or radiation .”

Cancer Prevention Trial, Remember the Basics

Remember, your lifestyle can predict more or less your risk of cancer, so you should always start with the basics: Be sure to consume a diet rich in nutrients, which is not toxic, which basically means eliminating processed foods and focus consuming whole foods, fresh, ideally they are grown organically to avoid toxic pesticides that can increase your risk of cancer.

Avoid animal products concentrated animal feeding operations (CAFOs, for its acronym in English), as these animals are bred routinely with hormones, antibiotics and transgenic grains (GE, for its acronym in English) contaminated with glyphosate . In general, processed foods are anathema to good health, but especially when you try to prevent or cure cancer.

If a toxicological analysis reveals large amounts of toxins in your body, it would be appropriate to follow a detoxification program.My absolutely favorite form of detox is an infrared sauna full spectrum having frequencies near-infrared rays and low levels of electromagnetic fields (EMF, its acronym in English).

Most infrared saunas only have far infrared and high levels of EMF. I think it’s also important to select a sauna that you keep your head away from heat, and currently working to develop one that meets this specification, I hope to have available early next year.

Also, you may need to perform a saliva test to check your hormone levels. May have low testosterone levels and / or excess of estrogen, are factors that need to be corrected. To address the low levels of testosterone , you can start with herbal supplements, exercise high intensity and / or intermittent fasting, instead of starting directly therapy testosterone replacement.

Also, remember to check your levels of vitamin D. For optimal health and prevent cancer, be sure to keep a clinically significant level of 40 to 60 ng / ml throughout the year. If you have cancer, you may need to consider further increase their levels.

You can Prevent and Overcome Prostate Cancer

Check your insulin resistance goes hand in hand with food intervention. If you have insulin resistance, it is necessary to take special care to decrease the amount of sugar, it is best to limit its total fructose consumption from all sources to fewer than 15 grams per day. Fortunately, the nutritional ketosis is one of the best ways to improve their sensitivity to insulin receptors.

If you are overweight, you can use fasting as a powerful therapeutic tool and the best resource for this is the book by Dr. Jason Fung “The Complete Guide to Fasting” (The Complete Guide to Making Fast). We strongly encourage hear my recent interview with Fung .

Another powerful tool to maintain nutritional ketosis, is intermittent fasting. Nutritional ketosis is not something that keeps throughout his life, but is part of a cycle of scarcity and abundance that allows your body to repair and regenerate, while retaining its ability to burn fat.

Once you have improved your diet, add certain herbal, such as saw palmetto (with or without astaxanthin) and ashwagandha supplements can help keep your prostate health.

These are just some suggestions that can minimize your risk of prostate cancer, and to help tackle it should be diagnosed. There are many others; for example, increasing levels of selenium and magnesium, while decreasing levels of calcium may reduce the risk of prostate cancer, and simple strategies, such as performing a prostate massage can be a useful adjunct to cancer treatment prostate.

The main message must retain, it is that you have options in relation to the prevention, diagnosis and treatment. Also remember that while any diagnosis of cancer is distressing when it comes to prostate cancer, you probably have time to look for alternative treatment options. Rarely it is necessary to resort to medication, surgery or radiation directly. So try not to let fear control your decision making process.

Original Post: https://articulos.mercola.com/sitios/articulos/archivo/2016/10/24/neem-para-el-cancer-de-prostata.aspx

The post Neem Shows Promise in Prostate Cancer Treatment appeared first on Streatham Osteopaths.

Your gut microbiome plays a role in your immune health, inflammatory response, development of specific diseases and on your mental and emotional health. The health of your gut may also play a role in the development of anxiety and depression.

Antibiotics, herbicides, vaccines, pesticides and the tens of thousands of synthetic chemicals you may come in contact with all have an impact on the health of your microbiome.

The link between your gut and brain is well-recognized, but often overlooked in the diagnosis and treatment of health conditions. Recent research has now demonstrated a link between the inflammation in your muscles after significant exertion and specific probiotics.

Although your intestinal health begins at birth and continues to grow and mature as you age, it is never too late to address the health of your gut microbiome.

Adding probiotics to your daily routine is an easy way of improving your gut health and a step I highly encourage, whether you’re a performance athlete or want to achieve better health.

Research demonstrates athletes will experience a drop in performance after exercise induced muscle damage.2 This may occur after any type of exercise that stresses the muscle, such as weight lifting, plyometric jumps or a hard run.

A recent study demonstrates that using a probiotic may help reduce the muscle inflammation, and thus improve your performance in your next session.3 Scientists from the U.S., New Zealand and Italy collaborated in this study, which involved 15 healthy men who were given a 21-day supply of probiotics or a placebo.

After 21 days, the men performed a muscle strength test known to induce damage to the muscle. Results showed that an inflammatory marker in the blood was decreased in those who had taken the probiotics, but it was not statistically different from the placebo.4

The athletes who took probiotics also experienced better peak torque production within the first 72 hours post exercise, indicating to the researchers that probiotics improved performance. Another recent study using recreationally trained males, probiotics and protein supplementation delivered similar results.5

The participants used either a protein supplement, or a protein supplement along with probiotics. After two weeks, measurements were taken of athletic performance and muscle damage following an exercise known to cause muscle damage.

The athletes who took the supplement with probiotics had reduced muscle damage, better physical performance and better exercise recovery.6 In still another study, which used kefir to deliver probiotics to the athlete’s system, researchers discovered a reduction in the measurement of C-reactive protein (CRP).7

They theorized that while the group taking kefir experienced an improvement in their endurance, the more significant result was the reduction in CRP, potentially improving the risk profile for cardiovascular disease.

Improved Digestion and Increased Absorption Advances Performance

Probiotics also increase your absorption of nutrients, which will improve your athletic performance as your muscle cells have a better nutrient foundation.8

The nutrients improve your recovery time, and increase the consistency of your performance over time. Improving your nutrient absorption may also reduce your risk of illness and disease.

In order for the food you eat to be broken down and used by your body, your stomach and intestines must do the work of digestion. As you age, your digestion may become less efficient. This may create an environment in which a variety of digestive disorders are more prevalent.

Athletes with a strenuous schedule may experience a common number of issues, including gas, bloating, diarrhea, nausea and vomiting.9

The prevalence of gastrointestinal disorders ranges between 30 and 70 percent among endurance athletes, depending upon the study and participants.10 Probiotic supplementation improves healthy bacteria population within your intestinal tract and also improves digestion.

Large independent studies are limited, but two large reviews suggest that using probiotics may reduce diarrhea associated with antibiotic use when compared with a placebo,11 demonstrating that probiotic supplements can repopulate your gut microbiome and promote better digestion and absorption of nutrients.

A systematic review of the literature found little evidence that probiotics have a direct link to improved athletic performance.12 However, the results do demonstrate secondary health benefits that have an effect on athletic performance, including muscle fatigue recovery, immune system support and a healthy gastrointestinal tract.

Probiotics also have a unique and significant effect on your emotional and mental outlook.13 When athletes experience an improvement in mood,14 they may also enjoy a boost in performance.15

Physical Exertion May Have a Short-Term Negative Effect on Your Digestive and Immune System

While mild to moderate athletic endeavors have a positive long-term effect on your overall health, there is evidence that endurance events or short bursts of intense training may increase immunosuppression in the short term. Respiratory infections and minor illnesses are commonly observed after competition, which can reduce performance.16

This may be the result of physiological stress that taxes your immune system. Inadequate nutrition affects almost all aspects of your immune system, so including a single nutrient may not be an effective means of addressing this challenge.17 Although elite athletes are not immune-deficient, the combined effects of small changes to the immune system may compromise resistance.

This open window of altered immunity may last between three and 72 hours, depending upon the exertion of the athlete, previous athletic ability and overall health. Many studies have evaluated the impact of sleep, nutrition, stress and training sessions on the reduction in immune status after prolonged exertion.

Probiotics, and a strong gastrointestinal microbiome, are now known to play a key role in controlling and adapting your body to physical activity. Studies have demonstrated supplementation with probiotics reduces the frequency and severity of respiratory and gastrointestinal disorders in highly active athletes.18,19

The theorized mechanism of action includes a direct interaction between your gut microbiome and your immune system signals to your liver, brain and respiratory tract. While more studies are needed, researchers recommend athletes use plant polyphenols and probiotics to help colonize and support their gut microbiome.20

Better Immunity May Improve Performance

As probiotics help to modulate your gut microbiota, they also offer a practical way of diversifying bacterial species and enhancing your gut and immune function.21 These friendly bacteria help protect your body from infection, and are important for maintaining homeostasis.

Probiotics also have a capacity for modulating your immune function after exercise. This highlights a potential for use, as probiotics from food and many supplements are well tolerated. Without the obstacles of upper respiratory illness or gastrointestinal illness, athletes are able to continue training, thus improving their performance.

In a study evaluating the effectiveness of probiotic yogurt on endurance swimmers, those who consumed 400 milliliters (just under 1 3/4 cups) of probiotic yogurt exhibited a reduction in the number and duration of upper respiratory illnesses, compared to those who received yogurt devoid of probiotics.22 Without the hindrance of an infection, the swimmers also demonstrated an improvement in max VO2 (peak oxygen uptake).

Another study using highly trained rugby players found supplementation with probiotics resulted in a significant reduction in respiratory tract illnesses and gastrointestinal issues.23 Although the probiotics had an effect on the number of illnesses the players experienced, it did not affect the severity of the infections.

Using a popular Brazilian raw cheese high in Lactobacillus acidophilus and Bifidobacterium longum, researchers fed rats for two weeks and then exercised them to exhaustion on a treadmill.24 Two hours later material was collected to measure immune system responses in the animals. In the experimental and control animals there were changes to lymphocyte counts, but the changes were halved in the rats fed the cheese.

Monocyte counts did not change in the rats fed the cheese, but the control group experienced a significant decline. However, the most important result was that the animals fed the probiotic cheese experienced an increase in HDL cholesterol and a 50 percent decrease in triacyglycerols. They concluded that the probiotic cheese would be a healthy alternative to improve the immune function in elite athletes.25

Probiotics Improve Heat Tolerance

Yet another benefit to increasing probiotics in your diet as an athlete is your ability to train in the heat. Researchers focused one investigation on the effect of a multi-strain probiotic supplement using 10 male runners over a four-week period.26

The runners exercised to fatigue at 80 percent of their respiratory capacity in a very controlled environment, at 35 degrees C (86 degrees F) and 40 percent humidity. In order to evaluate the participants’ gastrointestinal permeability, the runners ingested lactulose and rhamnose before the exercise and urine was collected before, immediately at the conclusion of the exercise and one hour later.

Researchers found that probiotic supplementation increased the amount of time it took the runners to reach fatigue. Serum lipopolysaccharides increased post exercise in the control group, but the experimental group experienced a moderate to large reduction in pre and post exercise concentrations. The researchers felt that:27

“Four weeks of supplementation with a multi-strain probiotic increased running time to fatigue in the heat. Further studies are required to elucidate the exact mechanisms for this performance benefit.”

How to Optimize Your Gut Health

An estimated 80 percent of your immune system is located in your gut, which means that reseeding your gut with healthy bacteria may be one of the more important strategies you can use to prevent most diseases. It may even improve your athletic performance.

Radically reducing your sugar intake is an important step. You can take the best fermented foods and/or probiotic supplements, but if you fail to reduce your sugar intake you will sabotage your efforts to rebuild your gut flora. This would be similar to driving your car with one foot on the accelerator and one on the brake simultaneously. It’s simply not an effective strategy.

When you consume sugar at the level of the typical American, you are virtually guaranteed to have a preponderance of pathogenic bacteria, yeast and fungi, no matter what supplements you are taking.

Traditionally fermented, unpasteurized foods will provide you with a diverse array of beneficial bacteria. Some of the beneficial bacteria found in fermented foods are also excellent chelators of heavy metals and pesticides, which will also have a beneficial health effect by reducing your toxic load. Healthy choices include:

• Fermented vegetables
• Lassi (an Indian yogurt drink, traditionally enjoyed before dinner)
• Fermented milk, such as kefir
• Natto (fermented soy)

Fermented Veggies Are Easy to Make at Home

Fermented vegetables are an excellent way to reseed your gut with healthy bacteria. As an added bonus, they may also be a great source of vitamin K2 if you ferment your own using the proper starter culture.

We tested samples of high-quality fermented organic vegetables made with our specific starter culture, and a typical serving (about 2 to 3 ounces) contained not only 10 trillion beneficial bacteria, but also 500 micrograms (mcg) of vitamin K2, which we now know is a vital co-nutrient to both vitamin D and calcium.

Most high-quality probiotics supplements will supply you with only a fraction of the beneficial bacteria found in such homemade fermented veggies, so it’s your most economical route to optimal gut health as well.

The post Probiotics-The benefits for Athletes! appeared first on Streatham Osteopaths.

Frequently asked questions

What causes the ‘clicking’ noise?

One of the more common questions we get asked is about joint manipulation – the clicking technique we do to… Read More

What ages do you treat?

We treat all ages, from new born to the very elderly. Just as every person is different, the treatment options… Read More

How does acupuncture work?

Our osteopaths are trained in medical acupuncture, also called dry needling. This is similar to, but not the same as,… Read More

What is the difference between osteopathy and chiropractic?

Chiropractors and osteopaths have a degree of overlap, especially in terms of spinal manipulation techniques (the ‘clicking’). Read More

What is the difference between osteopathy and physiotherapy?

Physiotherapists tend to focus just on the musculoskeletal system, whereas an osteopath is more holistic, taking into consideration lifestyle factors… Read More

What is the ‘clicking’?

One of the more common questions we get asked is about joint manipulation – the clicking technique we do to… Read More

The post What ages do you treat? appeared first on Streatham Osteopaths.

Even now in 2017 there is still a significant struggle for the idea of gender equality in the UK. Our country being one of the worst for the gender pay gap (The Guardian, May 2016), our government having less female MP’s than Rwanda (The Telegraph, October 2016) and the continued employment issues caused by maternity discrimination (The Telegraph, March 2016). Employment isn’t the only issue that surrounds childbearing as I have learned through discussion with various female patients. The processes of pregnancy and labour appear to have been dismissed in the struggle for equality, making the man-flu seem like a far worse fate than pushing a 7lb entity through a brutally stretched (and often torn) flesh tube. The equality drive then expects women to recover from this ‘ordinary’ task without complaint.

My personal opinion (and professional one) perceives labour as a traumatic experience – both mentally and physically, but on searching for trauma in labour I am met purely with complications during labour.
By listening to patients I have learned that in both complicated and straight forward labours, the UK is very slow to offer rehabilitation, in some cases forgetting to and putting their future pregnancies at risk.

The reason I have chosen this topic is simple: post partum depression (PPD).

Contrary to what is commonly believed PPD isn’t just ‘baby blues’ or a simple state of mind following labour. With consideration of current maternity services I aim to discuss areas which are often overlooked and may contribute to this condition.

Magnificence in motherhood

Having studied obstetrics, the process of labour is fascinating; increasingly frequent uterine contractions, the cervical dilation to 10 cm, the drastic changes in hormones, the loosened ligaments to allow movement of the pelvic girdle bones, and the manner in which the body instructs the mother to focus and push down through the pain.

The female body is often portrayed aesthetically with the understanding of female physiological processes neglected. For example this article discusses how the natural process of menstruation is seen as ‘icky’ or dirty rather than understanding the reason for it occurring.

Labour isn’t that different. Conception is often thrust (pardon the pun) in to daily advertisements and media yet the delivery of a child is not shown in such a favourable light. Further to this, processes and reasoning for the antenatal instructions are often left out. Various midwives met during the preparation, making it harder for women to build relationships for intrapartum care (Nolan et al, 2010). This can make communication about concerns less comfortable for the mother. Respectably, the spontaneous onset of labour cannot rely on one midwife to be available but the preparation could be more consistent. Cheyne et al (2007) found that first time mothers didn’t know what to expect in early labour. This uncertainty caused higher levels of anxiety during this phase as they were unsure when to go to hospital. According to Levett et al (2015):

Some women were very afraid of labour and wanted some techniques to reduce their fear. They were fearful of: pain, the unknown, complications, loss of control, tearing, forceps, episiotomy, etc. They wanted an alternative to medical management and felt that neither antenatal classes nor the system offered this.

Kulkarni et al (2014) noted that pregnancy related anxiety could increase the mother’s susceptibility to pain, potentially making the process itself more traumatic than if the mother was given options for pain control and birthing methods.

As a mother I am aware of how little choice is given in the UK, as well as the National Health service (NHS) antenatal classes focusing on Lamaze breathing techniques, available drug options (no mention of hypnosis, home birth or birthing pools) and postnatal child care. This limits the knowledge of other methods of pain management during labour, limiting choice and increasing the potential for a traumatic experience.

A study in Sydney Australia found that by offering complementary medicine techniques for labour, women and their partners were given a sense of control and empowerment also allowing the partners to feel involved in the preparation (Levett et al, 2015).

Post Partum Depression

Postnatal/post partum depression (PPD) is being studied in more detail in recent years though is still rarely reported by women (and men) who are affected by it. The NHS site has varying figures on PPD, stating 10 – 30% of new mothers experience the condition.

While we have looked at factors in the preparation stages which can increase both the stress and pain levels throughout the pregnancy, the trauma of labour and post natal complaints can also be affecting factors towards this condition.

Some studies suggest possible links between physical postnatal health problems and PPD. Woolhouse et al (2014) states:

Exhaustion, severe headaches and pelvic pain were associated with greater than three-fold increase in odds of concurrent depressive symptoms at three months post partum, and greater than two-fold increases in odds of subsequent depressive symptoms at 6–12 months post partum. Other physical health problems associated with significantly raised odds of depressive symptoms at three months post partum were upper or lower back pain, breast problems, frequent coughs and colds, caesarean section wound pain and constipation. Other physical health problems associated with significantly raised odds of depressive symptoms at 6–12 months post partum were upper or lower back pain, constipation, haemorrhoids, and frequent coughs and colds.

On inspection the only postnatal rehabilitation centres I can see are available in private clinics, indicating this doesn’t exist specifically on the NHS (feel free to correct this!). However a six week post natal check up is advised and 17 Mother and Baby Units are available for mothers experiencing severe mental health issues across the UK (with beds ranging from 4 to 12 per unit). According to the NHS post natal check up page, some General Practitioners (GPs) don’t even offer the 6 week postnatal check up.
This could mean that women experiencing the beautiful yet overwhelming changes from producing a child, will have a better chance of finding support to recover (physically and mentally if not showing/reporting severe mental health issues) in private clinics more so than via NHS services.

Approximately 42% of new mothers with PPD report it. The remaining 58% don’t due to a lack of understanding of the condition and fear of the consequences.

I have previously been informed that NHS GPs are prohibited from recommending private therapies or services, I have no direct reference for this as of yet but Chapter 7, paragraph 9.2 of General Practice Law states:

There is no limit on the type of enhanced services that a commissioner and a GP practice can agree to be provided to NHS patients, provided that the service can properly be considered to be part of the health service. The terms fall to be agreed between the commissioner and the provider.

Further to this in chapter 9, paragraph 8.1 section b) ii):

The automatic termination of a General medical services (GMS) General Practitioner (GP) contract does not apply if a sole GP is suspended by the General Medical Council (GMC). However during the period of suspension the GP is obviously unable to deliver services to NHS patients. The GMS contract gives NHS England an option to terminate the contract in 2 circumstances, namely the Board is satisfied that the circumstances of the suspension are such that if the Contract is not terminated forthwith the Board is at risk of material financial loss.

While neither of these specify prohibition of referral to non-NHS practices it does suggest there are indeed limitations on which services GPs are allowed to recommend.

There is a call for more mother and baby units across the UK, in response a statement has been made to confirm the addition of four more. This is an improvement but is only covering the more severe psychological aspects.

Conclusion

Although we have come a long way with maternity care in the UK, the NHS is showing holes which if filled could benefit both practitioners and parents alike. Pregnancy is a massive overhaul on the body as well as the added trauma of childbirth. More consideration and support should be given to preparation and rehabilitation of new mothers, regardless of the circumstances as the process cannot continue to be viewed as an ‘ordinary’ event where women are too afraid to discuss mental or physical concerns.

Respectably, it is common knowledge that our GPs are already under a huge amount of pressure given the demand for primary care services and failed promise of Jeremy Hunt to bring in more GPs, but if the NHS board allowed more integration with private services or expanded the current services (obviously not destroying the already fragile budget) this could in theory lessen the load while improving the choices for patients.

Educating expecting families on options for parturition as well as post natal rehabilitation (both mentally and physically) could really benefit those who do experience PPD, with the potential of lessening its prevalence overall.

References:

• Cheyne, Helen et al. “‘Should I Come In Now?’: A Study Of Women’s Early Labour Experiences”. British Journal of Midwifery15.10 (2007): 604-609. Web.
• Kulkarni, Sandeep, and Sean Tjunan Sia. “Hazards Of Labour Pain And The Role Of Non-Neuraxial Labour Analgesia”. Trends in Anaesthesia and Critical Care 4.4 (2014): 109-114. Web.
• Levett, Kate et al. “The Complete Birth Study: Complementary Therapies For Labour And Birth: Can We Reduce Epidural Rates In First Time Mothers?”. Women and Birth 28 (2015): S27. Web.
• Nolan, Mary, and Julie Smith. “Women’s Experiences Of Following Advice To Stay At Home In Early Labour”. British Journal of Midwifery 18.5 (2010): 286-291. Web.
• Woolhouse, Hannah et al. “Physical Health After Childbirth And Maternal Depression In The First 12 Months Post Partum: Results Of An Australian Nulliparous Pregnancy Cohort Study”. Midwifery 30.3 (2014): 378-384. Web.

The post Antenatal and Postnatal Care in a Paternalistic Healthcare Environment appeared first on Streatham Osteopaths.

This year was another great success. The weather held out, and there was a great turnout. Thanks to all the Streatham Osteopaths team, especially Robin, who was giving “pain relief Acupuncture” at The Festival.

The post Furzedown Festival appeared first on Streatham Osteopaths.

The post Streatham Osteopaths – 15 minutes of fame! appeared first on Streatham Osteopaths.

Frequently asked questions

What causes the ‘clicking’ noise?

2023-11-21T11:29:14+00:00

One of the more common questions we get asked is about joint manipulation – the clicking technique we do to release joints.

Read more +

What ages do you treat?

2023-11-21T12:06:26+00:00

We treat all ages, from new born to the very elderly. Just as every person is different, the treatment options will vary a great deal with different age groups.

Read more +

How does acupuncture work?

2023-11-15T17:19:55+00:00

Our osteopaths are trained in medical acupuncture, also called dry needling. This is similar to, but not the same as, Traditional Chinese Medicine (TCM) acupuncture.

Read more +

What is the difference between osteopathy and chiropractic?

2023-11-14T12:15:28+00:00

Chiropractors and osteopaths have a degree of overlap, especially in terms of spinal manipulation techniques (the ‘clicking’).

Read more +

What is the difference between osteopathy and physiotherapy?

2023-11-14T12:15:35+00:00

Physiotherapists tend to focus just on the musculoskeletal system, whereas an osteopath is more holistic, taking into consideration lifestyle factors such as work/life balance, diet, exercise and mental health.

Read more +

What is the ‘clicking’?

2023-11-15T15:42:55+00:00

One of the more common questions we get asked is about joint manipulation – the clicking technique we do to release joints.

Read more +

The post How does acupuncture work? appeared first on Streatham Osteopaths.

Frequently asked questions

What causes the ‘clicking’ noise?

2023-11-21T11:29:14+00:00

One of the more common questions we get asked is about joint manipulation – the clicking technique we do to release joints.

Read more +

What ages do you treat?

2023-11-21T12:06:26+00:00

We treat all ages, from new born to the very elderly. Just as every person is different, the treatment options will vary a great deal with different age groups.

Read more +

How does acupuncture work?

2023-11-15T17:19:55+00:00

Our osteopaths are trained in medical acupuncture, also called dry needling. This is similar to, but not the same as, Traditional Chinese Medicine (TCM) acupuncture.

Read more +

What is the difference between osteopathy and chiropractic?

2023-11-14T12:15:28+00:00

Chiropractors and osteopaths have a degree of overlap, especially in terms of spinal manipulation techniques (the ‘clicking’).

Read more +

What is the difference between osteopathy and physiotherapy?

2023-11-14T12:15:35+00:00

Physiotherapists tend to focus just on the musculoskeletal system, whereas an osteopath is more holistic, taking into consideration lifestyle factors such as work/life balance, diet, exercise and mental health.

Read more +

What is the ‘clicking’?

2023-11-15T15:42:55+00:00

One of the more common questions we get asked is about joint manipulation – the clicking technique we do to release joints.

Read more +

The post What is the difference between osteopathy and chiropractic? appeared first on Streatham Osteopaths.