Categories
Fitness Health

How to: Fix Abs after a Baby

Congratulations! You’ve just welcome a shiny new human onto planet earth and that is really amazing.  You’ve spent nine months growing another living being and now you will be taking care of said being for next 18 years or so. 

After giving birth and especially after multiple births many moms notice that their abs start to separate.  This is particularly problematic because you can do thousands of sit ups or crunches and not get those to cooperate.

If you are one of the many moms out there having this problem, then please try my modified dead bug routine. 

I modified this from the traditional dead bug routine.

I don’t have any pictures yet but we will have some soon.

Dr. Crowley’s Modified Dead Bug Progression

Phase 1

Lay flat on your back with your arms flat by your sides and knees bent, feet flat on the floor

Raise one knee keeping a 90-90 bend at the hip and knee, as you do so, tighten your abdominal muscles as if bracing

Hold for 30 seconds

Bring that foot back to the floor and raise the opposite knee, brace the abdominals

Hold for 30 seconds

Bring that foot back to the floor, now raise your arm up straight back by your head so its flat on the ground with your fingers pointing towards the wall behind you

Hold for 30 seoncds

Bring that arm down and repeat with the other arm

Phase 2

Begin in the starting position with knees bent, feet flat on the ground, arms at your side

Raise opposite knee to 90-90 and opposite arm, above your head at the same time, brace the abdominals

Hold for 30 seconds

Bring the knee and arm back down, and raise opposite knee, opposite arm

Hold for 30 seconds

Phase 3

Begin in the starting position with knees bent, feet flat on the ground, arms at your side

Raise opposite knee but this time stretch the leg out to a 45 degree angle with the floor and raise opposite arm

Hold for 30 seconds

Bring arm and leg back to neutral starting position and repeat with opposite arm and opposite leg

Hold for 30 seconds

  1. Spend 1-2 weeks performing each exercise 4-5 times a week
  2. Stop any exercise if you feel pain
  3. Always consult with your doctor before beginning any exercise program

Questions? E-mail me at [email protected] and I’ll be happy to answer any questions that you might have.

Categories
Health

Atlas Orthogonal Patient Manual

Welcome!

Congratulations on starting your journey to health.  We are so excited that you have decided to delve into the realm of spinal health and expressing true wellness.

The spine has been neglected for too many years in mainstream medicine and we are here to remedy that problem.

Many people have experienced issues related to their spine and nerves without even realizing. 

  • Numbness
  • Tingling
  • Weakness
  • Stabbing Pain
  • Shooting Pain
  • Dull/ Aches
  • Changes in temperature, vibration
  • Migraines
  • Headaches

All of these are symptoms having to do with pressure on the nerves as they relate to the spine. 

The function of the vertebral column/spinal column is to act as a moveable protective encasement for the very delicate central nervous system. 

Central Nervous System– Brain and Spinal Cord

Peripheral Nervous System– Nerves after they have exited the spine and are in route to organs, muscles, and joints

The brain obviously has the best protection of all with the skull.

Spinal Degeneration

Even though the spine is made to protect the spinal cord and nerves sometimes things don’t go as planned.

Falls, accidents, and injuries can damage the ligaments that hold the bones together.

Each vertebra connects to other vertebrae through an interlocking mechanism and maintain movement by strong ligaments that hold the whole structure together as we bend, rotate, and move through life.

When we have a fall, accident, or injury we damage the ligaments that hold the vertebrae together.  Unfortunately, ligaments do not have good healing properties.  This means that when we damage them, they tend to stay somewhat damaged.

There are new regenerative medicines such as prolotherapy, and stem cell therapy. 

Regenerative Medicine

  • Attempts to heal tissues that are otherwise hard to heal
  • Prolotherapy – injections into the ligaments using ozone or glucose solution
  • Stem Cell Therapy- Injections into the ligaments using stem cells from your own body

Most of the time the body can heal itself from injuries; however, sometimes the body needs help and that’s where atlas orthogonal comes in. 

The most moveable bone in the body is the atlas bone and it connects to the skull via very tiny mounds on the bottom of the skull called condyles and to the rest of the spine via the axis bone

Accidents, injuries, micro traumas will cause the bones to ‘subluxate’ which is when they move out of alignment in such a way that they cannot get back into alignment.

Once the atlas and axis move out of alignment, they cause the rest of the spine to move out of alignment. The problem is when we let this sit there for years and years.  So, it’s pretty easy to understand that the longer it’s been out of place you are more likely to be in a later stage of degeneration.

Phase 1:  5-10 years

Phase 2:  10-15 years

Phase 3: 15-20 years

Phase 4: 20 + years

Atlas Orthogonal Treatment

Atlas orthogonal treatment cannot reverse the process of aging.  Unfortunately, science in general has not found a way to reverse the aging process in the spine.

This treatment is designed to realign the top two bones also called the cranio cervical junction. 

After your first or second treatment we will take a post film to check your progress.  This post film should show improvement from the original misalignment.

At this point, we will know if the ‘formula’ that we have derived from your x-rays is going to work for you. 

If there is not a marked improvement in the atlas bone at this step then we will re-calculate your atlas formula based on the changes between the pre and post film and attempt re-alignment again.

How long does this take?

Great question and that mostly depends on you.

This is a program that you must take seriously. The amount of effort that you put forth with determine the level of success you achieve. I will lay out some very simple but strict ground rules for you to follow and they must be maintained.

  1. No slouching – maintain good upright posture and make this a habit over the next 90 days.
  2. For every inch your head moves forward that multiplies the weight of the head on the neck, so if your head is one inch forward that will cause an extra 10-15 pounds on the next, if you head is two inches forward then that will cause an extra 30 lbs on the neck
  3. The same is also true for the low back but instead of 10-15 lbs were talking about an extra 50-60lbs on the low back. More if you are overweight or obese
  4. Sleep on your back or side. If you cannot commit to side or back sleeping then we recommend you do not start the program.  Stomach sleeping leads to premature again of the spine due to the extreme stress the neck is under while you are unconscious.  Stomach sleeping will lead to many many problems and it will immediately throw your adjustment out of alignment.
  5. No rollercoasters, no atvs, no extreme sports or activities. During the initial 90 days of treatment it is advisable that you do not participate in any activity that may lead to whiplash as this is damaging to the ligaments in the cervical spine, which we are trying to heal. It is recommended that you look at this period of time as one of healing. Pretend as if you have had neck surgery and try to move and operate from this mentality.  Would you go on a rollercoaster after having neck surgery? I don’t think so, so why would you now?
  6. Proper nutrition- what you eat affects so much of your body.  You need proper amount of good carbohydrates, good fats, and good protein.  Eat as much as you can organically and fresh farm food. Stay away from commercially grown produce, processed foods, caffeine, alcohol and other foods that are harmful to your health. 
  7. Remember you are trying to heal your body and this means giving your body healthy building blocks for growth.
  8. Rest- your body heals while you are sleeping. 8-10 hours of sleep is necessary for a healthy body. Remember to get to sleep early and to turn off electronics 3 hours before going to bed.
  9. Shift workers- do your best, turn off electronics, use blocking shades for the sun and support your body with good food and water
  10. Avoid sugar, flour, carbonated beverages, soda, and all other items that are not condusive to a healthy body
  11. Eat in moderation. Remember that your body can only handle so much at any one time.  Only provide what your body can handle.  If you are burping a lot that means you are eating too fast and consuming air with your food. SLOW DOWN.  Eat slowly, mindfully and listen when your body tells you are full.
  12. Learn to garden- no matter your living situation you can begin to garden.  There are gardening guides for apartments, townhomes, and homes, find your niche.  Herbs are a great way to start and they have many benefits to supply. Herbs are very medicinal and soothing to the body.

Exercise

For the first 90 days it is advisable to stay away from heavy lifting due to the fact that most people at some point have over developed some muscles due to their structural imbalances

Allowing muscle mass is reduce during the initial 90 days helps to reset the body and prepare for regrowth

The body needs a physiological rest during your healing phase, meaning that we need to allow the body to take a break and focus on what’s most important- healing your spine. If your body is in a state of constant physical stress with exercise then you will not be able to use your valuable resources on healing your body.

After your first 30 days in the program, the doctor may give you specific exercises to work on to help with certain weak areas

In general most people have very tight hamstrings and very weak gluteal muscles so it is recommended that people

Squat daily at least 25 times in the am and pm – do it while brushing your teeth and watch yourself in the mirror to maintain good posture

Bend down and try to touch your toes for 2 minutes every day

Standing doorway stretch for pectoralis muscles- stand with your arms in the door way and lean forward in order to stretch your pecs

Chin tucks- the chin muscles are often the most neglected muscles in the neck and lead to sagging ‘turkey neck’ every day you must chin tuck for at least 2 minutes a day to strengthen these muscles and this will help to relax the back of the neck muscles

Walking everyday is the best way to get cardiovascular exercise without damaging the spinal alignment until postural muscles strengthen

Nutrition

Water- you must drink ½ your body weight in ounces every day that means that you must drink 100 ounces of water every day if you are 200 pounds

No snacking at night before bed.  Stop eating at least 1 hour before bed

Chew your food 30 times before swallowing

Eat whole foods such as vegetables, fruit, organic meat and wild caught seafood

Stay away from packaged foods including breads, rices, grains, sugars, added sugars such as fructose, high fructose corn syrup, candies, sugary beverages, alcohol

Inflammation

So many people are inflamed systemically in their bodies due to poor dietary choices

Curcumin in turmeric

Green tea

Supplements

Vitamin D3 / K2

Melatonin

Omega 3, 6 essential fatty acids

Vitamin Bs – all of them

Alcohol

None

If you’re going to have some then organic red wine or clear potato based vodka- lower in sugar, no gluten, and less chance of toxic damage

Screen time

Get off your cell-phone at night

And ipad

And computer

You should not be looking down at your cell phone or ipad at any time of the day with your head held down – this puts a tremendous amount of strain on your body

Also stop using electronics 3 hours before bed

Categories
Health Nutrition

Everything You Must Know About: Vitamin C

Best ways to get vitamin C

IV

Intravenous vitamin C dosage is gaining widespread popularity both domestically (here in the US) and throughout the world.  What started as ‘holistic’ care is becoming more mainstream through the use of cancer centers and the like.  Naturopathic doctors and functional medicine doctors were the first to use intravenous vitamin C after it was discovered by Linus Pauling in the 1970s. 

Pauling the noted Nobel Prize winner used IVC with cancer patients to increase survival times in those with advanced cancer.  Later in 2006 the Canadian medical association journal showed three reports of cases where the cancer went into remission through the use of IVC therapy.

The most recent studies look at tumor growth, quality of life and containing the effects of chemotherapy.

Oral Vs IVC

Intravenous vitamin C goes straight to the bloodstream whereas oral vitamin C must work its way through the gastrointestinal system.  The intestinal system has the capacity to absorb 250 micromoles by contrast the IVC can bring levels to as high as 30 millimoles.

If dosing using the oral method the maximum suggested is 3 grams, 4 times per day. 

How does Vitamin C kill cancer cells?

This is meant to induce cytotoxic reactive oxygen species, hydrogen peroxide which will kill the tumor/cancer cells.  In a normal functioning cell hydrogen peroxide is metabolized into water and oxygen.  Tumor cells on the other hand lack catalase leaving them vulnerable to the cytotoxic effects of HP.

What does that all mean?  Vitamin C kills bad cells and gives healthy cells more oxygen.   

Another bonus: tumor cells take in more vitamin C compared to normal cells via facilitated transport, specifically glucose transports. 

Cancer cells have more glucose transports because they need more glucose to function. 

Cancer lives off glucose AKA sugar!

Is it Safe?

Yes. It has a high safety profile.

Why isn’t this more widely talked about?

Its not patentable.  You can buy vitamin C at any store and its cheap.

This means big companies can’t make a lot of money off vitamin C therapy so they don’t research it or even talk about the very effective research that has been done.

Considerations

Vitamin C therapy is gaining traction throughout the world and needs more research for further applications.  As always, we should be careful about the ways in which we get our vitamins and minerals.  Making sure that we vet each source and strive the highest quality available.

Categories
Health Nutrition

The Ultimate Guide: Vitamin D

What is Vitamin D?

Vitamin D is a steroid hormone that comes from cholesterol.  Since, I was a young child I have heard that you must go outside to get your daily dose of vitamin D.  So does it come from the sun or does it come from cholesterol?

The answer is both-

Vitamin D is not naturally occurring in many foods, so our bodies came up with an ingenious plan to harness the sun for our own benefit.

Once our skin is exposed to ultraviolet B light we begin to synthesize the vitamin D that we can use.  If you are a sun worshipper and feel recharged by the sun, this may be why.

Key point- the biologically inactive version that starts the process only has a half life of 12-16 hours.  That means that our liver must make great use of what we provide before it’s gone. 

So as you guessed, the next stop in the pathway is the liver where it is converted to 25-hydroxy vitamin D, 25(OH)D.  This is the form that’s most often measured in blood work.  This form of vitamin D can survive much longer and has a half life of three weeks.

Next stop is the kidney where it is converted into it’s biologically active form of 1,25 dihydroxy vitamin D also known as calcitriol. 

Calcitriol is the form of vitamin D that can enter target cells and bind to vitamin D receptors.

Main Function of Vitamin D

The main function of vitamin D is to maintain the balance between calcium and phosphate levels in the blood.  These levels are responsible for bone health and connected to over 900 genes involved in many processes throughout the body.

Vitamin D is considered an essential vitamin and deficiencies can be associated with mood, memory, cardiovascular disorders, metabolic disorders, cancer, hypertension, infectious diseases, and autoimmune disorders.

When working together with calcium, vitamin D can also help to protect against osteoporosis.

Levels of Vitamin D

Deficient = <20ng/ml

Insufficient = 20-30 ng/ml

Excess = >100 ng/ml

Intoxication = >150 ng/ml

Where is Vitamin D?

Like I said previously, vitamin D can be synthesized by exposing the skin to ultraviolet B rays from the sun. Can you overdose on vitamin D from the sun? The answer is NO! Your body has many protective mechanisms and this is one.  Your skin will not allow you to absorb or convert more previtamin D3 than you need.

It’s also found in fish skin such as tuna and salmon and fish liver oils, cod liver oil anyone?  You may also find it in some animal sources such as beef liver, eggs, and cheese.

Back in the 1930’s the united states government went to work to combat vitamin deficiencies and the fortification program was born.  This helped to combat many childhood diseases that used to plague children in socio-economic disadvantaged areas. Rickets is one such disease that is clearly linked to vitamin D deficiency.

Immune Response

Vitamin D has a very profound effect on the immune response.  Scientists are currently researching it’s link to lupus, autoimmune thyroid disease, diabetic nephropathy, and rheumatoid arthritis.

Monocytes and macrophages are the first line of defense against outside invaders in the body.  They increase anti-microbial activity.   A deficiency in vitamin D has been linked to an impaired ability of macrophages to mature, decreases production of macrophage specific surface antigens, decreased lysosomal enzyme acid phosphatase and decreased secretion of hydrogen peroxide.

It helps to decrease inflammation, which is a good thing. 

Overall, vitamin D plays an important role in the immune system and science is beginning to understand just how important that role is to our health.

Considerations

You should talk to your doctor about vitamin D supplementation before beginning any program.  Also, if you are taking corticosteroids as these can reduce calcium absorption and inhibit the metabolism of vitamin D.   Many people taking these steroids are warned about the risk of possible osteoporosis.  Persons taking weight loss drugs, and some cholesterol lowering drugs should also talk their doctor.