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Happy Grooving Starts With A Healthy Gut

Last year, researchers at the University of Rochester Medical Center published evidence that bacteria in the gut – primarily governed by diet – could be the key factor behind osteoarthritis. Once again, scientific inquiry and academic findings reveal that everything in the body is connected

Ayurvedic practice and eastern medicine have long held this position – that every interaction, function, symptom in the human body is a part of the whole body. You can’t simply segment out certain things. This is why so many people and practitioners are now turning to holistic approaches to treat and heal conditions, symptoms, and issues that flare up and affect overall health and well being. 

As it turns out, the activity in your gut can impact how comfortably active you are able to be. Essentially, the presence of probiotics may decrease inflammation and inflammatory responses throughout your entire body. With less inflammation, your joints are better protected, your muscles are less achy, and you feel less of those annoying and uncomfortable aches and pains. 

The prolonged inflammation that can be caused by a lack of a healthy gut and functional digestive system may be the culprit for early-onset osteoarthritis, chronic arthritis, and other forms of joint pain. 

The classic “American diet” of fast-food, non-complex carbs, loads of corn byproducts, high sugar, and over-processed foods do not support the maintenance of healthy probiotics in the gut! The digestive system suffers and causes a greater degree of inflammation – even in joints and muscles. 

Arthritis – technically an autoimmune disease – may include symptoms such as cartilage deterioration due to the lack of supportive probiotics in the gut. Having probiotics in your gut will strengthen your immune system and decrease inflammation in your body. 

Michael Zuscik, Ph.D., associate professor of Orthopaedics in the Center for Musculoskeletal Research, led the study at URMC and reminds us that, “Cartilage acts as both a cushion and a lubricant, supporting friction-free joint movements. When you lose that, it’s bone on bone, rock on rock. It’s the end of the line and you have to replace the whole joint. Preventing that from happening is what we, as osteoarthritis researchers, strive to do – to keep that cartilage.”

The last thing you want to do is have surgery to repair such joint issues, so getting ahead of the game and incorporating probiotics may make a huge difference. Surgery is expensive, involves time-consuming recovery, and a lot of time spent in physical therapy. You can hopefully avoid that by taking preventative and pre-habilitative steps now to ensure that your gut health and joint health are prioritized. 

Looking for some more gut knowledge and wellness tips & tricks? Yoga Prehab™ by Tristan Gatto integrates Physical Therapy-Based Yoga, Body-Saving Solutions, and HIIT into a powerful and proven method to get your body tight and right while protecting your joints and increasing your flexibility!

3 Tips for Healthy, Painless Travel

The traffic and travel delays around the holidays can be brutal, meaning longer travel times, more time sitting in cramped spaces, and more tension and discomfort for you. Do not fear, Tristan is here! And I’m sharing with you the easiest precautionary measures and quick fixes for the most common travel-related ailments. 

Tip 1: Quench Your Thirst

Staying properly hydrated is essential for what seems like countless reasons. One reason that is maybe not as intuitive is that having enough water in your system will actually help your joints stay lubricated and help you avoid inflammation and stiffness. This will naturally help you feel less creaky and squeaky when you hop out of the car or off the plane. 

Tip 2: Soothe Your Skin

You all know that the air on a plane is drier than a stale rice cake. Drinking enough water will ensure that your skin stays luminous and doesn’t risk drying out, especially if you are headed to a colder climate. One practice that people often get confused about though is how to properly hydrate your skin on a flight. 

I sometimes see people spritzing their faces – I love a good face mist, but please save it for when you get off the plane! Water sitting on your face will be evaporated by the dry air, and will take even more moisture from your skin along with it. Full disclosure I am not exactly a scientist, I’m trained in physical therapy, but this is how evaporation works, my friends!

Try instead to get a good layer or two of something super hydrating on your face, neck, even your hands. Opt for a non-greasy oil, serum, or super thick moisturizing cream or mask that smells nice and soothing for your flight. This will leave you feeling dewy and much less prone to breakouts. You’ll safely avoid disembarking with dry, itchy, irritated skin.

Tip 3: Flawless Flexing

Are your hips tight, stiff, creaky, or sore from a long car ride or sitting on a plane? In addition to hydrating properly (not with airline wine, I’m talking w-a-t-e-r) here are some simple mobility tips to maintain fluidity in your joints, and get your muscles flexing flawlessly: 

  • Take a spin around the plane, strut your stuff down the aisle, just get your muscles moving for a few minutes and out of whatever cramped seated position you’ve been forced into. Stretch your arms a bit if you are able. This will prevent your joints from locking into an uncomfortable position, potentially leaving you achy.
  • Stretch your neck to the right, hold for 10-20 seconds and repeat on the left side. Even the simplest stretching and basic movement can help avoid getting those annoying cramps in your neck.
  • As soon as you get out of the car or off the plane, take a few minutes to stretch or return some movement to wherever feels tight. Do some simple calf raises, shake out your ankles, reach your hands above your head, reach for your toes and hold for a bit – anything to wake up some of those sleepy muscles. 
  • When you’ve reached your final destination, give this YUM YUM HIP MOBILITY flow a try to immediately feel relief from stiffness and tension in your hips. I promise it will set you up for a relaxing holiday, no matter where you are!

I’d love to know what other Holiday Health Hacks you guys rely on to get you through the season! Don’t be a stranger, tell me what you cannot live without this month

Stay tuned for this week’s Workout Wednesday, where I’ll show you a super simple way to get energized in the morning!

 

Stay Balanced: Holiday Edition 2020

Here we are. December! In my last blog post, I focused on what steps you can take to help your body stay healthy during the holidays. There are so many things that drain our energy this time of year, and it’s important that you know how to balance it all and stay well. 

But, there are honestly so many reasons your body can feel out of whack this season. 

Maybe it’s the excess of food, maybe it’s the travel, maybe it’s the weather, maybe it’s all the running around, maybe work is wild, or maybe the holidays are just a tough time for whatever reason that may be. Whatever the cause, I want you to know that you are not alone in feeling worn out by this month. I feel pretty confident that for one reason or another, the holidays are hard on everyone. 

Even so, there is a lot to be grateful for and a lot to celebrate! Celebrating your victories, getting excited about the new year ahead and spending time with those you love.  Looking back on how far you’ve come is so important, and taking the time to focus on those positives can hopefully help take some of the stress away and bring you joy. 

If staying in good health seems like it might be a challenge while you’re traveling, visiting, and celebrating – that’s okay! I have some solid advice for staying balanced this holiday season. 

Get Moving

Getting some type of motion in each day and exercising is so important. Exercise can ward off feelings of anxiety, help you feel calmer, and is, of course, great for our overall health and wellbeing. Gentle movements and yoga will be super useful if you are feeling stiff from flights or time in the car, and even just going for a quick walk or run can help you clear your head and work up a sweat. 

You don’t have to jeopardize the things you like about the holidays in order to achieve a good balance and fit in some daily exercise. Invite family and friends to exercise with you or invite them to stretch or do some gentle yoga.  

Simple as A, B, C

Make sure you are getting your vitamins! Either taking them as supplements or eating foods in which key vitamins and nutrients naturally occur will help keep you feeling good. Some of my personal favorites this time of year are: 

  • Vitamin A: found in carrots, sweet potatoes, and lots of types of winter squash, its probably easy to find something full of vitamin A on any holiday dinner table. Vitamin A is vital to your immune system and pairs well with vitamin C in helping you ward off common ailments. 
  • Vitamin B: B-complex vitamins have so many benefits, including increased energy, better immune function, and stronger mental clarity. If you’re eating almonds, avocados, and leafy greens, you’re getting your B vitamins in!
  • Vitamin C: found in citrus, lemons, peppers, and brussel sprouts, vitamin C will boost your immunity and help you fight any infections or viruses you might be exposed to. 

Even with all the craziness, fueling your body with good nutrients and keeping active will help you find and maintain balance this holiday season. I promise that taking just a little extra time to eat something healthy and move your body will have a huge payoff in helping you feel good the whole season long!

I’d love to invite you to join me on Instagram for even more holiday wellness tips, and don’t miss out on the opportunity to enter to win the incredible Holiday Giveaway, which includes a delicious selection of tea from Tea Sparrow and a FREE course from me!!

Also, check out how you can maximize mobility in your shoulders with just a few minutes each day. You’ll see immediate improvement. Perfect for loosening up after periods of extended holiday travel! 

Stay well!