Healing Sports Injuries FAST!

When athletes get injured, they want to heal STAT so they can get back into the game ASAP! There are certain products, services and devices that help to speed up the healing and recovery process for athletes as well as non-athletes from injuries such as slip and fall, accidents, and even degeneration due to aging.

As a Naturopathic Doctor, Acupuncturist, and Athlete, I have come across many helpful holistic healing agents* in my practice and I've also had the opportunity to test many of them out on myself (*holistic meaning non-toxic, non-drug, natural remedies). The following recommendations contain hyperlinks to the best products that I am aware of:

SPORTS MEDICINE RECOMMENDATIONS

For muscle tension I use topical magnesium spray. It's great for shin splints, muscle strains ("pulling" a muscle) and tight and sore muscles etc. Magnesium is an essential mineral for muscle relaxation. Epsom salt baths are effective because it is essentially a magnesium soak (and the Mg gets absorbed through the skin). I recommend 2 cups of the salt per warm bath with 1 cup baking soda (for detox, assisting with lactic acid removal) plus 10 drops peppermint essential oil (another natural muscle relaxer) for best results. 

Floatation tanks are amazing because they contain 1,000 lbs. of epsom salts and it relaxes the mind and body (remember, so much of sports is mental)! Float 8 located at 714A NE 13th St, Fort Lauderdale, FL 33304 has several floatation pods. My favorite room is the "cabin" because it has a high ceiling. They have an option for relaxation music or quiet, LED lights or dark. The no sound no light option is called sensory deprivation and some people report deep meditative experiences. Use discount code ag-547460 for $20 OFF your first float!

I also take magnesium orally. This is a powder that can be added to water. I recommend drinking it during workouts. I alternate with BRCAAs (branch chain amino acids for building lean muscle) in my water during workouts and sometimes I also use collagen (to offset wear and tear and prevent degeneration of the joints, especially the knees).  

Another topical ointment that is a must have in every athlete's home is arnicare. It is used for pain, inflammation and bruising and injuries where the skin is not broken. When the skin is broken, it may be taken orally to help the body heal itself faster.

There are various different herbal pain patches available (look for ones with menthol, and herbs that stimulate blood flow that have excellent reviews) that can be left on for 12 hours such as this one for knee pain. These types of patches are good because it is similar to kinesiology taping which stabilizes the injured joint and helps with alignment. There are countless menthol products such as biofreeze, IcyHot, and many others that have the same effect. The patch just keeps the substance in contact with the skin for a longer amount of time so it doesn't rub off on clothes or sheets.

Nutrition can help or hinder the body to heal! Fruits and vegetables and clean protein and lots of water help the body to heal itself by supporting the immune system. Drink smoothies, soup, and have fresh wholesome food when you are injured or sick to get the most vitamins, minerals, antioxidants and nutrients as possible. Dehydration can also contribute to muscle pain and subpar function and performance of the body. Sugar suppresses the immune system. Additives, preservatives, food coloring, artificial sweeteners and chemicals in the food (even pesticides) are substances which contribute to poor mental and physical health. 

Make sure you are well hydrated.  Avoid "energy" drinks.  They have too much caffeine and can cause dehydration, anxiety and heart problems.  Because athletes sweat a lot, we should also be putting electrolytes in our water to replenish what we excrete! Alkaline diet is anti-inflammatory so be mindful of eating more greens and fish and less meat and dairy.  The herbalist known as Dr Sebi helped people to heal from so-called "incurable diseases" using the foods in the book link.  As Hippocrates said, "Let food be thy medicine, and medicine be thy food!"  Alkaline water machines can be expensive but may be worth the investment.  You can also add chlorophyll drops to your water to make it more alkaline.

For a balanced diet, many athletes use the zone diet: 30% fats, 30% protein and 40% carbs. We all have different caloric needs based on our age, height, weight, genetics, physical activity, metabolism etc. Some athletes are trying to gain muscle mass and others may be wanting to get more lean. Using FREE Apps such as Better Human or My Fitness Pal can help athletes and nonathletes alike to obtain their fitness goals by tracking the foods that they consume and making sure they are eating in accordance with their goals. My favorite protein powders, health promoting supplements and nutritional products can be found here.

Acupuncture is great to keep the body balanced with optimal blood and energy flow. It can be used for prevention, maintenance, and treatment. Most acupuncturists also provide suction cup therapy (for muscle relaxation), infrared therapeutic heat, ultrasound therapy and other techniques that also help to stimulate and speed up the healing process of the body. According to the World Health Organization acupuncture is proven to be safe and effective in treating over 40 different conditions including: sciatica, sprains, tennis elbow, low back pain, knee pain, post operative pain, neck pain, periarthritis of the shoulder, and more! Get $25 OFF your first session when you mention this blog at Mibaso.org

Elite Athletes and Olympians Use Suction Cup Therapy!

I also go for regular tune ups with my chiropractor. I like to make sure that my spine and hips are in alignment, especially when I participate in high impact sports such as running and pole vaulting. In South Florida, I recommend Jillian Duquette. She is gentle and gets the job done without using excessive force. If you see her, please tell her that I referred you!

Many chiros and physical therapists use TENS units in their practice to contract and relax muscles which promotes circulation, lymphatic drainage, and healing. These devices are very inexpensive and can be utilized at home. Bruce Lee allegedly used TENS units to make himself look more muscular before shooting a movie!

Massage can also help to rehabilitate after injuries.  Sports Massage can be deep and painful and experienced practitioners can be expensive.  For affordable Swedish (relaxation) massage, I recommend supporting local massage schools such as Aveda.  Massage devices such as this one can be helpful as well and are often used by health care practitioners such as physical therapists and chiropractors. Reiki and Craniosacral Therapy are also worth looking into for energy healing.  Reiki is used in hospitals. They call it Healing Hands.

Yoga/Stretching, Foam Rollers and Exercise Bands are also very important. Flexibility is a key component to help people to bounce back from injuries faster. People who are more flexible are less likely to get hurt when they fall or have an accident that would otherwise hurt someone whose body is less limber. There are countless YouTube videos for Yoga, even specialty videos for specific concerns from herniated discs and beyond. Like everything, consistency is key. So daily practice, even 10 minutes per day is ideal. Exercise bands are ideal for resistence training. They help to rebuild muscle strength and improve range of motion without using heavy weights. Foam rollers allow self-massage and can be very beneficial.

If you have access to an infrared sauna or cryotherapy and hyperbaric oxygen chamber therapy, those can also be utilized for athletes to help heal all kinds of injuries and ailments. They can be expensive therapies so it may not be so accessible for everyone (see Groupon for local deals and discounts). Some sports centers have ice baths for their athletes which would have the same effect as the cryotherapy. Ice and cold is best when the injury is acute (fresh, just happened). When it is sub-acute (up to 12 weeks post injury), alternating heat and ice (always end with ice) is a form of hydrotherapy which has the effect of pumping the blood through the body and helping the healing process. For a sprained ankle for example, put a hot pack (or enema bag) on the area for 3 minutes and then a pack of frozen peas or ice on the area for 30 seconds. Repeat this cycle 3 times. The entire treatment takes just over 10 minutes and helps to promote healing.

Cabbage poltice is great for reducing inflammation. Watch this video to learn more about this cheap and effective home remedy:

I recently injured my shoulder (I could not lift up my arm) and had access to try a device utilizing PEMF (Pulsed Electro-Magnetic Field) Therapy. It uses magnetic therapy to positively charge the cells in the body to aid microcirculation and promote healing. I can't say I understand exactly how it works but it is backed by 100s of scientific research studies and my experience with the treatment was very positive. In just a few sessions over the course of a week, the improvement has been dramatic! It's not 100% gone yet but I consider the speed of the healing process remarkable.

This 6 minute video gives a nice overview on this modality:

Post Haste Pharmacy in Hollywood, FL has this $6,000 full body Bemer mat and they sell 1 month treatment packages for only $99 (please tell them I referred you if you go). Or you can buy a disposable $22 device to treat small specific areas for about 25 hours of battery life (then you throw it away). I bought this home device and am happy with it (I sleep with it on). There is another option for about $1800 you can have your own full body mat set and have treatments in the comfort of your home for the entire family. I think this option would be ideal if you can spring for it (they offer payment plans too)! Just read the reviews, it even works on pets! (and comes with a 3 year warranty). NOTE: PEMF Technology is contraindicated in anyone who has metal in their body and not recommended for anyone with a history of cancer.  Consult with your primary care physician before starting this or any new therapy.

BALANCE AND MODERATION

As eager as we are for instant gratification, some things can't be rushed.  Ultimately healing takes time and returning to a sport before the body is ready can lead to more debilitating injuries.  It's okay to rest!  Listen to your doctor and your body, don't rush it.  Sleep is important for healing.  Make sure you are getting enough good quality sleep.  Experts agree that over-training is detrimental to progress and increases injury risk.  We often put too much pressure on ourselves.  It's important to participate in sports for our health and wellbeing and because we love it.  When we put too much pressure on ourselves it can backfire and the stress causes us not to perform our best.  Do things that nurture your spirit such as walking in nature, going to the beach (getting fresh air), music, art, dance, journaling etc.

SPORTS PSYCHOLOGY

Many people in the pole vault community follow Team Hoot on social media.  Shawn Francis is a tremendous resource for athletes.  His podcast contains numerous interviews with all kinds of experts who address the mental and emotional aspect of sports.  I highly recommend it!  As he says, "it's 80% mental and the rest is in your head."  So to be the best at your sport, you have to be your best mentally.  To cultivate a more relaxed and focused mind, meditation is a great tool and practice.  Here is a free guided meditation created by yours truly as well as some positive affirmations.  Hope you enjoy them!

One of my favorite remedies for stress and anxiety is Rescue Remedy.  It is available in many forms and flavors and there is a formula for pets too (when loud noises scare them such as fireworks or thunder).

The beauty of Naturopathic Medicine is that the treatment and the prevention strategies are often very similar.  So see what resonates with you from this blog and ask your health care provider to create a plan to put some of these strategies into action.  An ounce of prevention is worth a pound of cure!

I wish I knew all this stuff when I was in high school, lucky you!!! 😊

Your partner in sports, health & wellbeing,
Ahuva Gamliel, ND, AP

DrGamliel.com

PS Text me if you would like a customized optimal health plan (786)537-0771 

DISCLAIMER: The information shared in this blog is meant for educational purposes only.  It is not a substitute for diagnosis or treatment.  If you have a health concern or medical condition, please consult with your doctor before utilizing any of the information in this blog.  Thank you!

Overcoming Addiction Naturally

MiBaSo Holistic Health has helped people of all backgrounds to overcome addictions using Acupuncture and holistic health remedies since 2006. We provide services at our office as well as on location.  Our Acupuncture Physician Ahuva Gamliel holds a specialty certification in treating addiction using acupuncture.  She was trained at the Lincoln Rehabilitation Center in the Bronx, New York where people are court mandated to receive acupuncture treatment due to drug related crimes. Because she is so passionate about helping people to break harmful habits for good, she has published several guided meditations to help people heal from substance abuse.  The downloadable MP3 meditations can be found in the hyperlinks below. 

Over the last three decades there has been an increasing interest in acupuncture treatment of substance abuse around the world. Traditional Chinese Medicine (TCM) has been utilized in China for more than 2,000 years, and it has been practiced in treatment of substance addiction and non-substance addictions. TCM have efficacy in the rehabilitation of abnormal physical problems induced by chronic drug use, including improving immune function, increasing working memory, and protecting against neurological disorders. Given that TCM is potentially effective in the prevention of relapse, it has been suggested that TCM may be the ideal choice in the future for the treatment of many types of addiction. The neurochemical and behavioral evidence showed that acupuncture's role in suppressing the reinforcing effects of abused drugs takes place by modulating mesolimbic dopamine neurons. Also, several brain neurotransmitter systems such as serotonin, opioid and amino acids including GABA have been implicated in the modulation of dopamine release by acupuncture. Clinical trials provide clear evidence for the biological effects of acupuncture that ultimately help us to understand how acupuncture can be a useful tool in treating addictions. See articles below for more information.

For best results it is recommended to do acupuncture together with other non-invasive holistic therapies such as counseling, narcotics anonymous (alcoholics anonymous, overeater’s anonymous and the like), exercise and nutritious eating and natural remedies such as homeopathics.  Overconsuming sugar, caffeine and other stimulating foods can cause spikes in blood glucose levels which affect mood and decision making negatively.  When used in the supportive context as part of a detox plan, acupuncture is an effective, simple and economical method for the detoxification of alcohol and other drugs.

Smoking

Smoking can be one of the most difficult habits to break. Sometimes people try on their own to quit using nicotine gum, patches, and pills but they still find it hard to kick the habit completely on their own.  In order for acupuncture to work, the person has to really want to quit.  If someone is dragged in for treatment by a well-meaning friend or family member, it won’t work for them because acupuncture is a support system, it cannot work against somebody’s will.  It can reduce cravings, help to detoxify the organs of elimination and decrease the irritability associated with withdrawing from nicotine but it cannot be forced.  If a person is ready and willing, we are able to work on this together to get the best results.

Smoking may seem to be a benign addiction but many studies have shown that it is in fact detrimental to health and wellbeing and can contribute to many diseases in the body. This meditation for smoking cessation is to help people stop smoking and reduces their risk for preventable conditions due to lifestyle habits. 

Sample our Meditation for FREE here! 

Meditation includes background binaural beats to relax the subconscious mind,  progressive muscle relaxation to release the tension in the body, visualization to guide the mind with imagery, positive affirmations and more!

Alcohol & Other Drugs
Many people turn to alcohol or narcotics to numb their feelings and escape their problems.  Alcohol, however, only makes things worse for them.  Instead of running away from life, acupuncture helps a person to feel calm, cool, and collected and they are thus better able to cope with the challenges and pressures of life.  It is also a wonderful treatment for post-traumatic stress disorder.  The way that it works is by releasing serotonin from the brain.  Serotonin in the neurotransmitter that’s responsible for feeling of wellbeing.  When a person is clear, focused and level-headed, they can make the best decisions for themselves and their family.  Acupuncture can reduce cravings, help to detoxify the organs of elimination and decrease the irritability associated with withdrawing from alcohol but it cannot be forced on a person by a friend or family member.  If a person is ready and willing to commit to treatment, we are able to work on this together to get the best results.  

Eating Disorders

Traditional Chinese acupuncture has stood the test of time and is one of the best-known complementary and alternative therapies. Acupuncture stimulates the nervous system and alters the processing and perception of pain signals and also releases natural painkillers, such as endorphins and serotonin in the nervous system. Acupuncture's successful use for various stress conditions has been proven.  Many people develop eating disorders as a response to psychological pain.  Acupuncture has helped people to deal with post-traumatic stress disorder and also with substance abuse.  For these reasons, it can also be an effective tool in treating anorexia, bulimia, overeating, and body image perception.  The use of complementary therapies and specifically acupuncture in the treatment of anorexia nervosa, for example, may provide important adjunctive care to allow a comprehensive treatment approach that potentially improves quality of life, reduces anxiety and instils hope for recovery. 

Ahuva Gamliel has created this meditation for eating/body image disorders.  She also recorded meditations for relaxation and overall wellbeing as well as positive affirmations.  The hyperlinks are to 99 cent downloads that you can listen to on your devices without needing any internet connection.  Links to additional meditations can be found below.

Since addiction has both emotional and spiritual components, she recorded this meditation to address the spiritual components of addiction and mental health and wellness.

For more information:
Amazon Store with MP3 Downloadable Meditations and More 

Addiction & Acupuncture https://www.ncbi.nlm.nih.gov/pubmed/24215926

                                 And https://www.ncbi.nlm.nih.gov/pubmed/998560

PTSD Study https://www.ncbi.nlm.nih.gov/pubmed/28874920

Ask us about our telehealth and mobile health services!

www.mibaso.org

(786)537-0771

Our office is located in North Miami Beach, Florida and patients travel from all over Miami-Dade, Broward and Palm Beach to see us. We can also travel to your location with our Onsite Sessions if you live in Aventura, Bal Harbour Village, Bay Harbor Islands, Cooper City, Dania Beach, Davie, Fort Lauderdale, Golden Beach, Hallandale Beach, Hollywood, Margate, Miami, Miami Beach, Miami Shores Village, Miramar, North Bay Village, North Miami, North Miami Beach, Pembroke Pines, Plantation, Sunny Isles Beach, Surfside, Tamarac, and Weston.

COVID 19 DISCLOSURE

In an effort to make our office environment safe for everyone we will be:

1. Taking everyone's temperature upon arrival                                           

2. Requiring masks to be worn                                                                    

3. Social Distancing                                                                                     

4. Frequent sanitization                                                                               

Thank you in advance for your compliance.

5/5/14 Interview with Dr Ahuva Gamliel

Click HERE to listen to the interview!
 

 

www.mibaso.org

 

Healthy Travels

One of my readers asked me to blog about how to prevent getting sick while traveling and how to deal with Jet Lag.

So here we are...

Many people get sick on trips, especially those involving airplanes due to the lack of fresh air, circulating germs (if you buy into the germ theory of illness), poor sleeping, exhaustion, and suppressed immune function.  So what can we do to prevent that?  Plan ahead!

Before taking a trip, buy some Vitamin C, herbal teas, and natural supplements to take on the trip.  Make sure you have enough to last both going away and coming back home and make sure you pack it in your carry-on!

Start boosting your immune system a day or two before you leave on your trip.  I like the Vitamin C packets that dissolve in water because they absorb well and they taste good!  Winning combo!  And no this is not a paid endorsement!

You can take a couple packets per day.  Since Vitamin C is water-soluble, if you take too much, you just pee it out so there is no concern for over-dosing.  And since it is available in many flavors and varieties you can enjoy different tastes as well as additional health benefits such as supporting your joints as well.

If you know you are prone to sore throats, load up on some immune boosting teas.  These can be purchased at Whole Foods and even local supermarkets in the Health Food Isle.  It is easy to take tea bags in a carry-on and ask for hot water on the plane.  You might also consider taking zinc lozenges or herbal cough drops so you have them just in case.

At the first onset of a cold, the Chinese herbal formula Yin Qiao is recommended to nip the cold in the bud, before it develops into something major.  Airborne is a popular product that has some of the ingredients of yin qiao as well as other immune boosting nutrients.  It also dissolves in water, like an alka- seltzer and helps right away.  Another option is Zicam, a homeopathic remedy which dissolves under the tongue and also has a pleasant taste.  Both of these products are readily available at your local drug store.

Sleep is very important for the immune system.  So while traveling, it is best to try to maintain your sleep schedule like it is at home.  Avoid having the air conditioning on the plane or hotel hitting your face, neck, or shoulders directly, this can contribute to colds, sinusitis, headaches, tight muscles, and even bell's palsy (facial paralysis!). 

Another thing is that people often do not exercise when they are on the road, which may also have negative effects on the immune system.  If it is a long flight, get up and walk, stretch, and even do chair exercises to prevent ankle edema (swelling due to water retention and poor circulation). 

Being active on your trip, even walking, helps to improve circulation and prevents stagnation or the accumulation of bacteria and viruses in the body.  Sweating is healthy.  A sauna or steam room creates an artificial fever in the body which boosts the immune system.  So if you have access to a gym or sauna in your hotel, use it!  20 minutes a day of walking and a 10 minute sauna can do wonders for you!

If you can, massage and or acupuncture can also be beneficial for you to prevent getting sick on your trip.  If you go for massage, ask for lymphatic drainage which helps the body to clear toxins and if you go for acupuncture tell them you want to boost your immune system.  If you are in South Florida, come to us and we'll treat you right! (okay had to do the plug :-)

In terms of preventing jet lag, melatonin may be helpful to re-establish the circadian rhythm and sleep schedule.  I found the following recommendations by Life Extension Foundation to be on point:

• Attempt to schedule your arrival for morning or early afternoon, if possible.
• Attempt to depart fully rested.
• Expose yourself to (carefully timed) bright daylight.
  • Such light exposure should not commence until two hours before your normal wake time. For example, if you normally rise at 7 a.m., do not expose yourself to light at the destination until the time that corresponds to 5 a.m. at your departure point. Thus on a seven-hour eastward flight, do not expose yourself to light until noon at your destination.
• Take 0.5 to 5.0 mg melatonin by mouth within three hours of desired bedtime at the destination.
• Sleep in absolute darkness, to the extent possible.
• Avoid caffeine after noon.

To beat jet lag on a long-distance eastward trip, consider the following preentrainment procedure. This strategy requires that you take action at least three days before departure. While flights across more than five time zones are of greatest concern, preentrainment may be useful for flights that cross as few as two or three time zones. For two-time-zone flights, begin two days before departure.

• For each of the three days before departure, set your alarm for one hour earlier than your usual wake time.
• Immediately on waking each day, expose yourself to bright light.
• For 3.5 hours after waking each morning, including the morning of your departure, alternate 30 minutes of exposure to bright light with 30 minutes of exposure to ordinary room light.
  • Perform morning chores requiring mobility (e.g., showering, shaving, etc.) during bright-light phases.
  • Tasks such as working on a computer, applying makeup, or gardening outdoors without hat or sunglasses may be completed during bright-light phases, as long as full bright-light exposure is not compromised.
• Take 0.5 to 3.0 mg supplemental melatonin in late afternoon (3 to 5 hours before desired bedtime).
• Attempt to retire to bed one hour earlier than usual.
• Attempt to sleep in absolute darkness.
• Repeat procedure, again setting wake time another hour earlier than usual, for two more days. By day three you should be waking three hours earlier than usual.
• Avoid caffeine after noon.

For more information click here. 

 

BON VOYAGE

Have a Happy & HEALTHY Trip!

 www.mibaso.org