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Monday, May 2, 2011
Wednesday, April 27, 2011
Standing Workstations
We've all heard it before: Sitting for long periods is bad for you! Of course, most of us have jobs that require sitting at a desk for 8-9 hours every day. Sitting can cause increased pressure on lumbar inter-vertebral discs, low back sprains and strains, forward head posture, headaches and upper back pain. In an effort to decrease employee injuries and increase comfort, many modern offices are offering a new alternative: Standing Workstations.
A standing workstation is essentially a desk raised to a height at which the user can stand comfortably. This allows you to move more freely than sitting in a chair, which decreases the strain on your lower back. Because you are moving more, you also have more blood flow to your spinal muscles. This keeps the muscles functioning at a higher level and helps them to protect the spine from minor injuries. People who are standing generally have better posture than those who are seated, which also helps to decrease the strain on the neck and upper back.
Standing can have its own drawbacks, however. Many people who stand for hours at a time report hip pain, knee pain, foot pain and lower back pain as common. This is because of the pressure of the weight of your body on your pelvis and legs. Some of this strain can be alleviated by standing on a padded surface.
Perhaps the best solution is the convertible work station. These are a relatively new option that allow the employee to easily transition their desk from a seated to standing height, and back again. Many of my patients who have convertible work stations say they like to mix it up: start the day standing and then sit after lunch, or make Monday a standing day and Tuesday a sitting day, etc. The convertible option allows the desk user to make the desk really work for them. While it is still important to have an ergonomics evaluation of the convertible workstations, we feel they are a great long-term solution to the problem of spinal stress in the workplace.
A standing workstation is essentially a desk raised to a height at which the user can stand comfortably. This allows you to move more freely than sitting in a chair, which decreases the strain on your lower back. Because you are moving more, you also have more blood flow to your spinal muscles. This keeps the muscles functioning at a higher level and helps them to protect the spine from minor injuries. People who are standing generally have better posture than those who are seated, which also helps to decrease the strain on the neck and upper back.
Standing can have its own drawbacks, however. Many people who stand for hours at a time report hip pain, knee pain, foot pain and lower back pain as common. This is because of the pressure of the weight of your body on your pelvis and legs. Some of this strain can be alleviated by standing on a padded surface.
Perhaps the best solution is the convertible work station. These are a relatively new option that allow the employee to easily transition their desk from a seated to standing height, and back again. Many of my patients who have convertible work stations say they like to mix it up: start the day standing and then sit after lunch, or make Monday a standing day and Tuesday a sitting day, etc. The convertible option allows the desk user to make the desk really work for them. While it is still important to have an ergonomics evaluation of the convertible workstations, we feel they are a great long-term solution to the problem of spinal stress in the workplace.
Wednesday, February 2, 2011
Detox/Purification in Retrospect
I finished my 21 days this past weekend. I am very happy that I chose to do this detox program. I found it very rewarding and educational, not to mention the improvements I have seen in my health and well-being.
Here are the things I learned about my body on this program:
1. Refined carbohydrates are bad for me. I knew this before, in theory, but now I can FEEL that they are bad for me. When I eat them, I get bloated, tired and cranky the next day. I do not think I am specifically wheat or gluten intolerant, like many people, I just think my body doesn't do well with refined foods. As a doctor, I know this is true of all human beings. As a patient, I finally get it!
2. Water makes me feel good. Again, something I preech to patients all the time is the importance of adequate hydration. I have always been a person who was never thirsty, and that made it difficult for me to remember to drink water regularly. What I have found, however, is that by forcing myself to drink water regularly for so many weeks, I have actually DEVELOPED thirst! It's amazing! Now, I know when I haven't had enough water because I can feel the dryness in my mouth and in my lips. It's a great reminder from my body to supply what it needs.
3. Brown rice is not as gross as I thought it was. I know that as an adult my food choices should not be governed my childhood prejudices, but brown rice is one that slipped by me. I actually enjoy brown rice, now. I like the nutty flavor it brings, and I like that the grains are a little tougher, giving me something to chew on.
4. The key to weight loss is to eat a lot of really good things. This is particularly true for me, because I am someone who can skip meals when I am busy. This puts my body into a conservative mode because it is unsure when it will get food again. That makes weight loss impossible. Instead, it makes more sense to supply to body with lots of food, at regular intervals. You just have to make sure that food is healthy: mostly veggies, with some fruit, meat and fat in smaller portions. Remember that you don't have to eat a lot, because you'll just eat again soon. I find that I literally only need 2-3 bites of chicken with my salad, and then I just eat more later.
5. Health is more than just diet. Again, something I knew already but has become a personal truth. For the last 8 months, I have been working on weight loss. I have lost a total of 30 pounds, and feel much better about myself and my place in the world. Still, this detox proved to me that I NEED exercise to feel my best. During the last three weeks, my exercise was fairly minimal because I didn't want to send my body into that conservation mode I mentioned in #4. I have found that while I have lost weight, I have also lost muscle tone. I am wearing small pants, but my rear doesn't look as good in them! This proves to me that it is not just being thin, it is being toned that makes a person feel their best.
That's all for now. Dr. Dakoji is starting another round of the program for a new group of participants on Friday. I am looking forward to seeing how everyone else finds the program.
Here are the things I learned about my body on this program:
1. Refined carbohydrates are bad for me. I knew this before, in theory, but now I can FEEL that they are bad for me. When I eat them, I get bloated, tired and cranky the next day. I do not think I am specifically wheat or gluten intolerant, like many people, I just think my body doesn't do well with refined foods. As a doctor, I know this is true of all human beings. As a patient, I finally get it!
2. Water makes me feel good. Again, something I preech to patients all the time is the importance of adequate hydration. I have always been a person who was never thirsty, and that made it difficult for me to remember to drink water regularly. What I have found, however, is that by forcing myself to drink water regularly for so many weeks, I have actually DEVELOPED thirst! It's amazing! Now, I know when I haven't had enough water because I can feel the dryness in my mouth and in my lips. It's a great reminder from my body to supply what it needs.
3. Brown rice is not as gross as I thought it was. I know that as an adult my food choices should not be governed my childhood prejudices, but brown rice is one that slipped by me. I actually enjoy brown rice, now. I like the nutty flavor it brings, and I like that the grains are a little tougher, giving me something to chew on.
4. The key to weight loss is to eat a lot of really good things. This is particularly true for me, because I am someone who can skip meals when I am busy. This puts my body into a conservative mode because it is unsure when it will get food again. That makes weight loss impossible. Instead, it makes more sense to supply to body with lots of food, at regular intervals. You just have to make sure that food is healthy: mostly veggies, with some fruit, meat and fat in smaller portions. Remember that you don't have to eat a lot, because you'll just eat again soon. I find that I literally only need 2-3 bites of chicken with my salad, and then I just eat more later.
5. Health is more than just diet. Again, something I knew already but has become a personal truth. For the last 8 months, I have been working on weight loss. I have lost a total of 30 pounds, and feel much better about myself and my place in the world. Still, this detox proved to me that I NEED exercise to feel my best. During the last three weeks, my exercise was fairly minimal because I didn't want to send my body into that conservation mode I mentioned in #4. I have found that while I have lost weight, I have also lost muscle tone. I am wearing small pants, but my rear doesn't look as good in them! This proves to me that it is not just being thin, it is being toned that makes a person feel their best.
That's all for now. Dr. Dakoji is starting another round of the program for a new group of participants on Friday. I am looking forward to seeing how everyone else finds the program.
Wednesday, January 26, 2011
Pilates
Today I took my first-ever Pilates class at the Sports Club LA near my office. I have been recommending Pilates to patients for years because I know that it helps to tone and strengthen the key muscle groups that are vital to our spinal health. I have never had the opportunity to take a class in which I knew the instructor would be able to provide individual attention, and so I had never actually taken a class myself. Individual attention is very important when leaning any new skill, but especially Pilates. This is because you can very easily appear to be doing Pilates exercises correctly, when, in fact, you are not! When any patient is interested in Pilates as a form of core stabilization exercise, I always encourage them, but I recommend they pay for a few one-one-one session prior to joining a class. This way, they can get the most out of the classes and prevent potential injuries from improper exercise.
I must admit that my class today was a mixed experience. On one hand, I really felt the individual muscles being worked and I could feel my core muscles engaging in ways that they are not normally asked to do. On the other, I did not sweat at all and my instructor seemed to be in a bit of a rush with all the exercises. Because I am a beginner, I had to go slower than the rest of the class in terms of repetitions just to make sure I had the proper form. My instructor's speedy changes from one exercise to another were a little frustrating at times.
All in all, I think it was a very valuable experience. However, if I were to incorporate Pilates into my regular exercise routine, I would have to make extra time for "sweaty exercise" so that I could feel my metabolism working.
I must admit that my class today was a mixed experience. On one hand, I really felt the individual muscles being worked and I could feel my core muscles engaging in ways that they are not normally asked to do. On the other, I did not sweat at all and my instructor seemed to be in a bit of a rush with all the exercises. Because I am a beginner, I had to go slower than the rest of the class in terms of repetitions just to make sure I had the proper form. My instructor's speedy changes from one exercise to another were a little frustrating at times.
All in all, I think it was a very valuable experience. However, if I were to incorporate Pilates into my regular exercise routine, I would have to make extra time for "sweaty exercise" so that I could feel my metabolism working.
Wednesday, January 19, 2011
Detox/Purification Day 12 of 21
Yay for meat! I apologize to the vegetarians and vegans out there, but I am happiest when I have a little meat in my diet. Adding it back in felt really good. I also thought the timing was perfect. I was just at the point in my detox where I was beginning to feel the energy wane I associate with a lack of protein; the very next day I was able to add meat back into my diet.
Of course, I am still doing my smoothies twice per day and taking the 5 capsules of SP Green Food twice per day. The addition of meat has made me feel much more full and satisfied after my meals. Portion control is important, and I find I need to be careful that I do not eat all of the meat first. If I do, I am too full to eat my vegetables.
All in all, things are going very well. I have maintained my weight since last week, which makes me happy. I do not like to lose a lot of weight quickly. I am also not following any of the weight-loss advice that the program provides. I am confident that if I wanted to lose another 6 pounds, I could have done it easily. My focus has been more on detoxifying my body and giving my liver and adrenal glands a little vacation.
Physical symptoms have also leveled out. I do find that I am sleepy at night, which is new. I would like to clarify that one can feel tired or even exhausted without feeling sleepy. Sleepy is great! Sleepy means I can actually sleep and get the rest my body needs. I have not felt tired since day 5 of the program. Literally not once!
Over half-way there, and feeling good.
Of course, I am still doing my smoothies twice per day and taking the 5 capsules of SP Green Food twice per day. The addition of meat has made me feel much more full and satisfied after my meals. Portion control is important, and I find I need to be careful that I do not eat all of the meat first. If I do, I am too full to eat my vegetables.
All in all, things are going very well. I have maintained my weight since last week, which makes me happy. I do not like to lose a lot of weight quickly. I am also not following any of the weight-loss advice that the program provides. I am confident that if I wanted to lose another 6 pounds, I could have done it easily. My focus has been more on detoxifying my body and giving my liver and adrenal glands a little vacation.
Physical symptoms have also leveled out. I do find that I am sleepy at night, which is new. I would like to clarify that one can feel tired or even exhausted without feeling sleepy. Sleepy is great! Sleepy means I can actually sleep and get the rest my body needs. I have not felt tired since day 5 of the program. Literally not once!
Over half-way there, and feeling good.
Monday, January 17, 2011
Detox/Purification Day 10 of 21
I fell off the wagon this past weekend. I did well on Saturday, while I was working, but all that unstructured free time on Sunday was my undoing. I did not have any SP smoothies yesterday, and I ate some very off-plan foods, like chocolate cake, black tea and peanut butter.
Nevertheless, I am back on track today. I know we all have weaknesses, and I am trying to be forgiving of myself for my own.
The good news is that I am into a new phase of the detox. I am no longer taking 7 SP Cleanse capsules 3 times per day. Instead, I have graduated to 5 SP Green Food capsules only 2 times per day. My SP smoothies have remained the same.
Last week, at our meeting, Dr. Dakoji encouraged us to try an additional cleansing method this week. Some of the things she suggested were a castor oil compress, a colonic or enema, steam sauna or skin brushing. After doing some research about all of these, I determined that the skin brushing is realistically the only one that will work for my schedule. I have a soft brush with somewhat stiff bristles that I have been using when my skin is dry, after my shower. At fist, I noticed a lot of dry skin being removed. Now I see less of that and more of the glowing skin being revealed.
Some things I have found: 1) Prior to this program, I had been functioning at a lower energy level than I had ever imagined. Even my best days prior to the program pale in comparison to the amount of energy I have now. 2) When you start drinking more water, you crave even more of it. I don't feel thirsty or dehydrated, rather like having more water will be beneficial for my body. 3)Physical ailments like back pain or acne seem to respond to treatment much faster now than two weeks ago. 4) I am having a small amount of concern about losing too much weight all at once. I think this is the underlying reason I let myself fall off the wagon yesterday. I know rapid changes in weight are stressful on the body and I am beginning to swim in my clothes.
Nevertheless, I am back on track today. I know we all have weaknesses, and I am trying to be forgiving of myself for my own.
The good news is that I am into a new phase of the detox. I am no longer taking 7 SP Cleanse capsules 3 times per day. Instead, I have graduated to 5 SP Green Food capsules only 2 times per day. My SP smoothies have remained the same.
Last week, at our meeting, Dr. Dakoji encouraged us to try an additional cleansing method this week. Some of the things she suggested were a castor oil compress, a colonic or enema, steam sauna or skin brushing. After doing some research about all of these, I determined that the skin brushing is realistically the only one that will work for my schedule. I have a soft brush with somewhat stiff bristles that I have been using when my skin is dry, after my shower. At fist, I noticed a lot of dry skin being removed. Now I see less of that and more of the glowing skin being revealed.
Some things I have found: 1) Prior to this program, I had been functioning at a lower energy level than I had ever imagined. Even my best days prior to the program pale in comparison to the amount of energy I have now. 2) When you start drinking more water, you crave even more of it. I don't feel thirsty or dehydrated, rather like having more water will be beneficial for my body. 3)Physical ailments like back pain or acne seem to respond to treatment much faster now than two weeks ago. 4) I am having a small amount of concern about losing too much weight all at once. I think this is the underlying reason I let myself fall off the wagon yesterday. I know rapid changes in weight are stressful on the body and I am beginning to swim in my clothes.
Friday, January 14, 2011
Detox/Purification Day 7 of 21
Week 1 is almost over!
Things have been going well, so far. My energy level has remained high, I am sleeping better and I am not hungry.
I will admit that yesterday I ate some food that was not "on-plan". I was away from my house and my office, making it difficult for me to bring food with me. Still, I did my best to eat well: for lunch I had an organic green salad with balsamic vinaigrette (approved foods) and some walnuts and Gorgonzola cheese (not approved) and a side of brown rice (approved); for dinner I had a small bowl of soup with organic spinach and white potatoes (none of that is approved due to the length of cooking time) and three meatballs (not approved). All in all, I didn't do too terribly, but I feel bloated today, due to the extra salt.
That being said, a walnut has NEVER tasted so good! After having so little fat in my diet, I could really taste the wonderful fatty meatiness of the nuts. It was a VERY enjoyable lunch:)
Today we have our first progress meeting with Dr. Dakoji. I am looking forward to hearing how everyone else in the group fared with their first week.
Incidentally, for those interested in detoxing to jump-start their weight loss: I have lost 6 pounds since starting the program. My plan to recover from holiday excesses is working well!
Things have been going well, so far. My energy level has remained high, I am sleeping better and I am not hungry.
I will admit that yesterday I ate some food that was not "on-plan". I was away from my house and my office, making it difficult for me to bring food with me. Still, I did my best to eat well: for lunch I had an organic green salad with balsamic vinaigrette (approved foods) and some walnuts and Gorgonzola cheese (not approved) and a side of brown rice (approved); for dinner I had a small bowl of soup with organic spinach and white potatoes (none of that is approved due to the length of cooking time) and three meatballs (not approved). All in all, I didn't do too terribly, but I feel bloated today, due to the extra salt.
That being said, a walnut has NEVER tasted so good! After having so little fat in my diet, I could really taste the wonderful fatty meatiness of the nuts. It was a VERY enjoyable lunch:)
Today we have our first progress meeting with Dr. Dakoji. I am looking forward to hearing how everyone else in the group fared with their first week.
Incidentally, for those interested in detoxing to jump-start their weight loss: I have lost 6 pounds since starting the program. My plan to recover from holiday excesses is working well!
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