YinOva Pilates Instructor and Front Desk Manager Sarah Lehman blogs regularly about exercise. You can read more of her blogs here.

The benefits of exercising throughout your pregnancy are plentiful.  Not only will it help limit weight gain, but mid-intensity work-outs, such as Pilates, have been shown to ease symptoms of pregnancy (i.e. back pain, morning sickness, fatigue), help shorten the labor, and reduce the time it takes to get your body to bounce back after you’ve given birth.  Also, the strengthening and functional exercises will help prepare you for the lifting, playing, and running around you’ll be doing once you have a newborn in the house.

Many women also find the breathing techniques of Pilates to be helpful in preparing for labor.  The devotion to scheduled exercise time can be great for keeping a positive outlook during the pregnancy and a healthy mindset during a period of tremendous changes to your body.

There is a lot of contradictory information floating around about exercising while you are pregnant.  The reason for this is that in the not so far past, doctors treated pregnancy as if it were an “illness.”  What recent research is showing however, is that moderate exercise will help make the pregnancy easier.  The body is incredible.  It has an amazing ability to adjust to all the new changes taking place.  While resting is important to remain healthy, exercising decreases the feeling of exhaustion and actually helps the placenta grow more efficiently.  The more efficient the placenta, the better the baby is able to absorb nutrients and oxygen from the mother.

If you listen to your body, I believe it will give you signals.  This is not a time to push your boundaries.  Start small, especially if you are a beginner to exercise.  If you are professional or recreational athlete you can continue, within reason, your normal routine but talk to your doctor or an exercise specialist for modifications and warning signs to look out for.

If you plan on working out on your own, remember to keep hydrated, fueled (eat a small snack before and after exercise) and always warm-up for about five minutes before you really get going. Due to changes in the vascular system, it is important to give your body a fair warning that you are beginning a workout.  Save high intensity workouts for after the baby has been delivered.  Stay in a range of 5-8 on the perceived exertion scale which means in the highest intensity you are slightly tired but you can speak a full sentence while you are exercising.  If for any reason you feel light-headed, fatigued, or have abdominal area cramping stop immediately and talk to your health care professional.

It is true that the body is under a lot of stress and many changes take place in a relatively short amount of time.  However, keeping the mother’s body active and healthy is incredibly important for a healthy labor and a healthy baby.  Think about it in terms of preparing your body for labor and delivery, an intense biological marathon.  It is especially important to do a lot of core/abdominal strengthening in the first trimester before the muscles begin stretching.  It is harder for them to continue to strengthen after that point and you are going to need them for the final pushing.

Pilates is a perfect compliment to any prenatal aerobic regimen.  It will primarily work on building that core strength as well as toning the arms, legs and back.  The functionality of the exercises will be beneficial to all the bending, reaching, lifting and squatting you will be doing with your new bundle of joy.  To keep sessions interesting, I like to incorporate a couple different props such as an exercise ball, resistance bands and foam rollers to keep the movements flowing and to keep you safe.

YinOva Pilates Instructor Sarah Lehman blogs today about using exercise to affect mood.

Have you ever heard of a “runner’s high?”  The “I’m on top of the world” feeling you get after exercise is actually caused by chemicals your body releases after physical exertion.  These endorphins, believe it or not, have similar properties to morphine.  They decrease the body’s perception of pain and promote an overall feel-good, positive energy.  Benefits are not just limited to the few hours after the workout.  In fact, according to WebMD, regular exercise has been proven to help reduce stress, ward off anxiety and feelings of depression, boost self-esteem AND improve sleep!

So, what’s the catch?
It seems like regular exercise is a miracle remedy, so it should be easy right?  Well, unlike morphine, endorphins are not addictive.  That is a good thing, but it also means that you have to have the motivation to get started and keep with a program.  The good news is that once you start and begin seeing and feeling the effects of exercise, it’s easier to set fitness goals and motivate your self to meet them.

If you are prone to stress and anxiety, one of the things you should absolutely avoid is taking on an exercise routine that will only increase your level of stress!  Choose activities that you enjoy and that you can look forward to during your week.  Everyone is different.  For me, the idea of taking a spin class is way too overwhelming but for others it’s just what they need to get into that zone and feel that “runner’s high.”  For me, pilates is the perfect workout.

Pilates is an excellent addition to any exercise routine.  Because it is physically challenging you’ll get the reward of endorphins which in turn provide a boost of energy.  But the real benefit is gained by the attention to the breath, which is choreographed into the movements.  The breath is a link between the mind and the body.  In oriental medicine, it is believed to be the prana, or life force.  Breathing exercises are thought to increase the awareness of bodily sensations so we are able to communicate to the body with our breath.  Think about it, when we want to calm down, we slow our breath; when we are excited, our breath quickens.  By incorporating the breath with exercise we learn greater control of our bodies and muscular activity in a soothing and organic way.

Learning to breath properly by utilizing the diaphragm, will help increase lung capacity.  When coupled with the Pilates technique of posterolateral breath which also keeps the abdominal muscles engaged, the breath becomes strong and helps tone and strengthen the core.

Pilates will help tone your muscles, improve posture by strengthening the muscles of the back and core, increase flexibility and range of motion, as well as increase your bodily awareness.  As a bonus, these will all help boost your self-esteem!  But it’s important to note, body awareness is not about noticing flaws in ourselves, but rather it’s about appreciating ourselves.  With pilates, we gain greater control over our movements and we become more efficient as we get stronger.  We learn to listen to what our body needs.

What ever exercise routine you choose, make sure it isn’t painful.  Pain is the body’s way of telling you something is wrong.  Listen to those cues!  Overdoing any form of exercise will be counter-intuitive to your stress and anxiety-reducing plan.

Most fitness professionals recommend starting out small, three times a week, if you are an exercise beginner.  Exercise for at least twenty minutes if you can, gradually working up to longer workouts.  I recommend starting out in the morning.  Fewer excuses not to exercise can sneak into you schedule if you set aside a few minutes into your morning routine.  This will also allow you to take advantage of the boost of energy it will give you and help you face the rest of the day with a positive outlook!

With the NYC Marathon coming up many of you are getting ready to take on one of the biggest challenges of your lives. For months some of you have committed time and energy to this race, which – let’s face it has – fairly dubious origins. Here at the YinOva Center many of our friends and patients have used Traditional Chinese medicine to prepare for their run and also to answer a looming question all marathoners must face: What comes after the race?

Whether you are a seasoned tri-athlete or this is a “one-time-bucket-list-check-off”, post race conditioning is as important as getting ready for the race itself. All of the care and determination that got you to the starting line still needs to be summoned to recover after the run. The last thing you want is to have put all this effort in and have the resounding memory be an unhealed injury.

Advice on post-race rest, runs, nutrition and other activities is everywhere. From classic books to trainers’ blogs, there is a lot of great information available. Whether you have a personal mentor or are part of a group like our friends at Fred’s Team (who we have helped support for the last 5 years), their post-run guidance is invaluable: they got you to this point and their experience will help you get back on the road. The challenges faced after the run however are generally agreed on and we have worked with many runners and their trainers to help overcome them. In broad terms, these include:

Exhaustion and immune suppression The energy that it takes to run a marathon can leave you and your immune system depleted. After the big run you are more vulnerable to colds and other infections. The cortisol release alone that comes from this kind of exertion can dramatically lower your resistance.

Physiological stress A long race involves not only your muscles but also all of the organs involved in metabolism. A marathoner will easily burn over 2200 calories in a couple of hours. Electrolytes, neurotransmitters and hormones all shift during a 26.2 mile run and you want to get your inner balance back as quickly and smoothly as possible.

Emotional stress Any marathoner will tell you that it’s all about where your head is. Yet even after all of the validation and psychological conditioning, many runners experience post-marathon blues. Sometimes it is because of chemical shifts and changes in neurotransmitters; sometimes it is simply not knowing what to do next after the excitement of this life-changing event.

Injuries from blisters to sprains, small or large, injuries are a given in this race. Absorbing the impact of 30-50,00 steps and all the training that went into it is bound to take a toll and improperly addressed injuries can linger for a long time to come.

The more prepared you are to take care of these things after the big run, the more likely you are to look forward to your regular athletic routine and a better training cycle in the future.

The tips for post-marathon recovery are simultaneously general and personal, based on your training background. Essentially they are:

• Rest
• Hydrate and eat properly
• Heal both physically and mentally
• Resume your training with clear goals for after the run

We can use Traditional Chinese medicine (TCM) to support your post-marathon recovery, and help get you back on the road faster and stronger. The foundation of a TCM approach is that your body functions best with an abundance of energy that is circulating smoothly through your body. Training for the marathon, as well as the run itself invariably throws us “off balance” in the ways we described above. Here at the YinOva Center, we have developed a program to help get marathoners, as well as other endurance athletes back on the road. Our 4-week program uses acupuncture, Chinese Herbal medicine, topical applications, massage and lifestyle recommendations to support marathoners through key recovery stages.

After taking into account your individual constitution, the hallmark of Chinese medicine, we custom tailor a foundation plan to meet you personal needs.

Week 1

Attend to acute injuries

Support immune function

Promote qi circulation for general aches and pains.

Week Two

Continue to address injury healing

Reduce stagnation physically (aches) and mentally (depression, insomnia)

Begin to re-build Qi energy to support physiological health

Week Three

As your body heals and you are getting back in the game, we will begin to tonify the blood that  nourishes muscles and provides fuel for them as well as continue to address any unresolved issues.

Week Four

From here we look forward to increasing your athletic performance with an increased focus on your individual, constitutional picture and addressing any lingering post marathon health concerns.

This plan, along with conscientious cross training has proven itself to be a sensible part of making the most out of your marathon experience.

With all of our fingers here at the YinOva Center crossed for a beautiful day, have a GREAT run!

YinOva Ambassador Kristin McGee has a yoga pose for everything you could possibly think of!

Here we asked her for a quick pose to help get those ever elusive ZZZzzzzzzzz’s.

Kristin McGee:
As a fitness expert, Kristin has appeared on CNN, FOX, the CBS Morning Show, ABC’s Good Morning America, The Tyra Banks Show, and the Isaac Mizrahi Show.  She has contributed to magazines such as Pilates Style, Fit Yoga, Health, Shape, Fitness, Self, In Style, Women’s Health, Body & Soul, and Prevention.  She is a Contributing Editor for Health Magazine.   Kristin has graced many magazine covers including Pilates Style and Fit Yoga.  Kristin is an avid spokesperson for companies and causes that promote health and wellness.  She is also Fila’s Yoga Ambassador.

Goddess Pose to Help you Sleep

Supta Baddha Konasana, Goddess Pose, is great to do any time you need to rest.

It is one of my favorite restorative poses.  Goddess feels good on the low back, helps quiet the mind, soothe the belly and promote better sleep.

If you feel a little stressed lately with your work schedule, school, or change of seasons, try doing Goddess Pose every night before you doze off.  You can even use an eye pillow or fold up a small towel to place over your eyes as well.  If your knees are elevated too high, you can prop two fluffy pillows underneath them for better support.

Give it a try and let me know if it helps you drift off in to a blissful slumber.

YinOva Ambassador Kristin McGee has a yoga pose for everything you could possibly think of!  We asked her for a quick pose to help boost our energy.

Kristin McGee:
As a fitness expert, Kristin has appeared on CNN, FOX, the CBS Morning Show, ABC’s Good Morning America, The Tyra Banks Show, and the Isaac Mizrahi Show.  She has contributed to magazines such as Pilates Style, Fit Yoga, Health, Shape, Fitness, Self, In Style, Women’s Health, Body & Soul, and Prevention.  She is a Contributing Editor for Health Magazine.   Kristin has graced many magazine covers including Pilates Style and Fit Yoga.  Kristin is an avid spokesperson for companies and causes that promote health and wellness.  She is also Fila’s Yoga Ambassador.

As we head to Fall, I know I will need extra energy to tackle all that I have planned!  Luckily, there’s a perfect yoga pose to get me going—Warrior 3.

This standing pose requires a lot of concentration: By focusing on balance, plus engaging my leg and core muscles, I wake up my brain and body, which gives me a quick shot of energy. (For an even bigger boost, I imagine a ray of light shooting out of the crown of my head, adding brightness to my life.)  What’s more, this awesome pose can be done anytime, anywhere, whether you have a yoga mat handy or not.  Use Warrior 3 to get a little lift every day.

How to do it:

• Stand with feet together and arms at your sides.
• Raise right foot, with toes pointed, while shifting weight onto left leg.
• Lift right leg straight up behind you while hinging at waist to lower chest until parallel to floor.
• Keep core braced, lower-ab muscles pulled in, and shoulders down and back.
• Flex your raised foot, keeping leg straight.
• Breathe in and out 5 times, focusing on a stationary spot to help with balance.
• Return to standing on both feet; repeat on other side.

Make it easier: Reaching your arms out to the side like airplane wings can help you keep your balance, or you can hang onto the back of a chair or reach out and touch a wall if balancing on 1 leg is too difficult.  The important thing is to keep your back flat and your body in a straight line.

There’s nothing fun about back pain.  Trying to find its root cause can be equally frustrating.

We’ve all heard strengthening the core is key, but that takes time.  When you’re seeking more immediate relief, there are simple stretches that help relieve the tension that builds in the lower back.

I. Legs Up A Wall

Note:  You may be unable to straighten your legs completely if your hamstrings are tight – that’s perfectly OK.

• Sit facing a wall and scoot your rear as close to it as possible
• Lie back on the floor and stretch your legs up the wall

The goal is to let the muscles of your legs and hips relax completely and to let the weight of the leg drop into the hip socket.  This will allow the muscles of the lower back to release.  Don’t stay in this position too long without taking breaks or bending and stretching the knees every couple of minutes because your legs run the risk of falling asleep!

II. Child’s Pose

Note:  If you have knee issues, you should avoid child’s pose; however, if not, this is a very relaxing position that gives muscles in the back a break.

• Come onto your hands and knees on an exercise mat or carpeted floor.
• Sit back onto your heels letting your upper body relax on your thighs (it may not be possible to sit back completely.  If this is the case, you might have tight glutes.  Just seat yourself on a yoga block or prop up on a blanket)
• Your arms can be straight out in front of you or by your sides, and your forehead rests gently on the mat.
• Once you are comfortable, concentrate on your breath.  With each exhale imagine your muscles releasing and the tension melting away.

III. Lunges

Note: This is a more active stretch.  Lunges help release the muscles at the front of the hip.  Tight hip flexors can cause the pelvis to tilt anteriorly exaggerating the curve of the lumbar spine.

• Start with a narrow stance and take a large step forward with the right foot.
• Keep the back leg straight and reach the left heel towards the floor.
• Bend the front knee so that it is directly over the ankle.
• Gently reach the front of the left hip forward, keeping the pelvis square until you feel the stretch.
• At the same time, reach long with your back leg gently pressing your heel toward the floor.

Hold this for 30 to 60 seconds on each side and then alternate lunges at a faster rate coming back to a neutral standing position in-between each rep.

To prevent future pain, strengthening your core can help and of course, acupuncture works miracles!

Many New Yorkers are desk jockeys – sitting at our desks from 9-to -5.  We tend to slouch and quickly abandon proper posture, allowing our shoulders to round forward and exaggerating the curve of our upper back.  Unfortunately, this manifests in uncomfortable aches and pains.

When the spine is in a neutral position it has four natural curves, two outer and two inner.  The cervical spine, or neck, has an inward curve, and so does the lumbar spine, or lower back.  The two outward curves are the thoracic spine, or upper back, and the sacrum and coccyx – the fused bones connecting the back of the pelvis and the tailbone.  These curves balance and support the weight of the spine.  When one of the curves is out of alignment, it puts extra strain on the surrounding muscles.

When we slump over, the weight of the head and upper body is slightly forward.  This taxes the muscles at the nape of the neck and down the spine causing tight shoulders, nagging neck pain and a stiff lower back.

Pilates is one of the best ways to stabilize these structural weaknesses and alleviate these aches by strengthening our anchoring muscles.

Here are some simple, yet extremely effective, solutions:

1)  a. Using a large exercise ball (available at any sporting goods store or your local health club), lay back over the ball with your feet firmly on the ground, hip width apart, knees bent at a 90-degree angle.  The ball will support your lower back but it’s important to keep your abdominals engaged.

Laying back will take some balance but once you feel stable, bring your arms up in front of you, palms facing in, let them open sideways toward the floor.  This forces the chest and the front of the shoulders to broaden.  Your neck and head can rest on the ball, but this shouldn’t strain your neck (move feet forward/backward until you are comfortable).

Don’t forget to breathe, and enjoy the stretch!

b. In this position, bring your hands behind your head, scoop the belly in, and do a few slow curl-ups to strengthen abs.  A stronger core will prevent future back pain and reinforce better posture!

Another great stretch for the front of your shoulders:

2) a.  Sitting on the ground, bend your knees, feet on the floor hip width apart, toes facing forward.  Lean back, into a V-shaped position, place hands slightly behind you, fingers pointing forward.  Inhale and think of floating your sternum (mid-chest) upward and forward, to causing a small arch in the thoracic spine (upper back).  Keep your lower back neutral and lengthen the nape of your neck.  Breathe deeply and hold for a count of ten, then return to neutral (repeat as often as you like).

b.  From this position, engage your core by scooping the belly up and in.  Distribute your weight into your hands and feet and lift your body into a tabletop position.  Keep your neck inline with your spine; hold it so it doesn’t fall back toward the floor (if that is too taxing, bring your chin to your chest).  Keep your abs engaged so you don’t strain your back.  Your glutes and hamstrings (butt and rear thigh muscles) will engage and work to keep the hips raised.  If you feel strain on your knees, make sure they are aligned with your hips and at a 90-degree angle, directly over your feet.  Take 5-10 deep breaths here, then gently lower down.  Circle your wrists a few times to loosen up the joints and then repeat as desired.

Not only will this open your chest and shoulders but also, you will feel a stretch in the front of the hips and thighs, key areas to stretch as well after sitting all day.

Try these easy moves during or at the end of the day.  You will find your muscles strengthening and your increased awareness will help avoid those nagging aches and pains.

At this time of year my mind and spirit shout Spring, but my body still reflects those extra layers of winter “insulation.”  What a great time to re-energize and reboot my workout!  I find Pilates is just the thing for me.  I love sharing what Pilates has done for me which is why I began to study to be a certified instructor.

Like many mind-body techniques, Pilates offers a wide range of benefits.  Do you have lower back pain?  By strengthening your abdominal muscles you can better support your low back, and by increasing your range of motion, you can release any tension pulling you out of alignment.

As a low impact workout, Pilates is a great form of exercise regardless of skill level as a good teacher can always modify the movements based on your needs.  We can make adjustments to go easier on joints and ligaments, or more for the more advanced we can really challenge the muscles.

I was first introduced to Pilates in grade school while training with a pre-professional dance company.  The Artistic director surprised the class one morning by asking the entire company to lie down on mats instead of starting at the ballet barre.  The Director’s objective for inviting a Pilates instructor was to teach us how to better control our movements, but I think she also thought we were getting too soft!

The mat exercises focus on the “powerhouse” which is a term Joseph Pilates used to describe the core abdominal muscles.  Historically, Mr. Pilates called his technique Contrology.  The controlled, coordinated movements focus on the deep postural muscles at the core of establishing strength and balance.

Pilates teaches efficiency of movement by bringing awareness inward.  In discovering muscle imbalances, you will begin to understand and learn to correct your posture and gait.  It will even change the way you think about doing mundane activities like washing the dishes or sitting at a computer.

Hooked from the start, I found the exercises highlighted my body’s strengths and weaknesses and I quickly saw results, even in my dancing.  But you don’t have to be a dancer to reap the rewards.  Pilates aims at increasing flexibility while building long lean muscles.  So whether you suffer from aching joints, want to get back into your skinny jeans or if you’re just looking for a new routine, Pilates is a great place to start!

Winter getting you down?

We’re all a bit sick of the snowstorms and sludge and we miss the warmth of the sun… But one of the best ways to snap out of it is through exercise!

Find an activity you love, indoor or outdoor, from the gym to Central Park – your options are endless.  My own salvation is group fitness classes – the music, the energy, the camaraderie, and the sweat propel me to another place, a happier place!  Activity is my moving meditation.  In fact, ask a committed fitness fanatic what’s the draw and they’ll tell you exercise is beyond the physical, it’s mental.

Dubbed Spinagogue by Jill Kargman, because of its cult-like devotees, group spin is a personal favorite.  It’s 45-minutes of sheer energy; a give and take between you and the instructor powered by the music.  Darryl Gaines, one of the hottest spin instructors in NYC, is my Guru.  His spin class, TranscendCycle, delivers!  Truly, it’s like you transcend the physical – your spirit soars and the music moves you.  Darryl inspires us to push ourselves beyond what we thought possible.  We sweat and we ache but yet, we feel on top of the world.

It doesn’t have to be at the gym and you don’t always have to sweat, but for your spirit, for your health and, most importantly, for yourself – find your Darryl.  Find the activity that transcends you.  As Darryl says: “Because You Can!”

A blog entry by Noah Rubinstein – Co-Clinic Director and our YinOva fitness expert.

Get on the Ball

At this time of year for many of my patients, New Year’s resolutions loom large and begin to feel burdensome.

A lot of us fall into a common pattern between here and January 2^nd and this is how it goes: Gym membership, preceded by resolutions for better health, preceded by two weeks of debauchery, preceded by a hope/commitment that this year’s promise to ourselves will be different.

In a conversation with one of my patients last week a novel concept arose: What if, they asked, I spared myself the drama of the New Year’s resolutions by just starting to take better care of myself today? Their idea was that if they started laying the groundwork for 2011’s health goals now, they could slide into the new year already feeling pretty good about themselves.

So we talked about some of the ways they could support their health and here is what we came up with.

Gyms are always an option. For a lot of people they are useful because the act of organizing membership is very motivating.  As my patient pointed out buying a membership now is often more reasonable, because rates are lower than at the beginning of the year when the demand of the “Newly Resolved “pushes fees up.

One idea that perked her ears up was the Swiss fitness ball. This is a big inflated ball that she had seen for years in pictures and at the sporting goods stores but never used. I myself LOVE these things and actually recommend them in every conversation about exercise.

The reason I like these fitness balls is that they are a cheap, easy to get started with, and they cover a lot of bases. They are safe and use your body’s own weight for strength and resistance. They can be used to help with movement & coordination, balance and strength. The term for this combination is “core development”. The idea is that real fitness comes from more than just building “power” muscles. Our real power also includes the development of stabilizing muscles and getting them to fire regularly.

If you sit on a fitness ball for a minute you realize just what a challenge it is to stay upright. By putting yourself on an unstable platform, your brain has to recruit muscles that aren’t commonly used – the kind of muscles that normally allow you to slouch. On the ball though, these smaller muscles are constantly firing to keep you from tipping over.  Now, imagine using your dumb bells or doing sit-ups on one and the challenge becomes much greater. My inspiration to get one was a Personal Trainer’s ad I once saw where he was doing weight lifting exercises kneeling on a fitness ball. I then proceeded to make my family crazy as I replaced my dining room chair with a ball.

As well as supporting those core muscles and helping to create neuronal pathways in your brain for balance, the ball can be used as a tool for movement and coordination for every part of your body. Common exercises include moving while tossing the ball between your hands and feet, using it as a platform for push-ups, improving  symmetry and much more. A website that I really like is http://www.exerciseballworkouts.net/ where there  are several workouts for everything from metabolism boosting to ab-strengthening.

So with the New Year around the corner, think about getting those resolutions rolling ahead of time. Whether it’s on your own or with the help of a Trainer, starting now will leave you feeling that much better come January 1^st.

It is early November and the exhilarating colors of autumn are falling away with the leaves. For many of my patients, the desire to get outside and “take it all in” is also starting to give way to dreams of hibernation.

By nature, we all slow down during the winter months. According to Chinese Medicine it is the Yin -or- still time of the year whereas summer is considered more Yang and active. This slowing down can sometimes feel like being down and we are generally less enthusiastic. For some people however, the natural withdrawl of winter can go a step further and lead to an incapacitating depression called Seasonal Affective Disorder (SAD).

What is  Seasonal Affective Disorder and Who Gets It?

SAD is a condition that affects people all over the world. Considered a form of depression, the list of associated symptoms is broad and can include everything from mood swings to changes in eating habits to diminished libido. It appears to occur more at higher latitudes where the seasonal shift in daylight is more dramatic. Typically, SAD is associated with the winter months and while there is good reason for that, it can also happen during the summer. Women tend to suffer with SAD more commonly than men but it can also affect teens and children. In all, while about 20% of the population has some form of Winter Blues and Cabin Fever, roughly 6% of us truly suffer.

Why does it Happen?

Seasonal Affective Disorder is closely linked to low levels of serotonin in the brain which change with exposure to the sun.  This lack of regular sunlight exposure is at the core of the sydrome; so much so that “lightboxes” are commonly used to make up for it. Here at the Yinova Center we see a fair amount of SAD and Traditional Chinese Medicine (TCM) is a very effective way to help treat it. According to the principles of TCM, this disorder arises from two conditions.

First, the Yin nature of the winter slows everything down. As busy lives continue though, it is easy to become exhausted. By supporting Yang energy, we can restore a healthy balance both physically and mentally.

Another reason for Seasonal Affective Disorder is the difficultly our circadian rhythm has making the transition to the different daylight schedule. This stagnation of our body-clock causes an almost jetlag effect and results a variety of symptoms associated with SAD. TCM can be a very effective tool for tapping in to the body’s hormonal regulatory system and helping with this as well.

These two patterns are not mutually exclusive and some people have predisposing factor that make them particularly vulnerable to this disorder. This is why individualized care is so important.

While Acupuncture and Chinese herbs can be of great benefit, we always encourage our patients to take matters into their own hands with personal lifestyle steps. Small across the board changes can make a big difference in how you feel during the shortened days of the season. Here are the tips we give patients for getting through the winter.

Nutrition

Any health program is supported with a good diet. With Seasonal Affective Disorder, one may crave carbohydrates in the form of starches and sweets. These tasty bits raise your blood sugar quickly, but then comes the crash, the fatigue and the mood swing. If needed, eat foods made from whole grains instead of white flour. Add proteins such as nuts, fish meats and small amounts of fats. Eat lots of dark leafy greens too!

Here are 6 nutrients that can also help ward off seasonal depression.

Vitamin D3 Your body produces Vitamin D from sunlight exposure, so supplementing  it during winter months is a bit of a no-brainer. Also, research has shown it to be helpful for general immune support and reducing your risk for everything from canker sores to cancer.  Vitamin D is in fish and dairy products as well as fortified cereals and soy. While it is available in whole foods, this is the exception to the rule where I tend to recommend supplementation, especially this time of year.

Omega-3 is also an essential fatty acid.  Omega-3 fatty acids can be found in fish, such as salmon & tuna, other seafood including algae and krill, some plants, and nut oils. Among other uses, Omega-3 EFAs act to support brain function and stabilize the mood.

Vitamin B6 helps with stress response, nervousness and insomnia. Good sources include cereals, beans, meat and poultry, fish, bananas and nuts.

Magnesium balances blood sugar levels. Foods containing magnesium include nuts, spinach, oatmeal, dark chocolate and whole grain breads.

L-tyrosine is an amino acid affecting many neurotransmitters that regulate emotions. This nutrient may help alleviate SAD symptoms such as anxiety, irritability, stress and frustration. find L-tyrosine in meats, dairy products, fish, whole grain and oats.

Vitamin B9 (folic acid) helps your body convert food into energy and a high percetage of depression sufferers have low levels. Foods containing folic acid include spinach, dark leafy greens, soybeans, kidney beans, white beans, lima beans, mung beans, salmon, orange juice, avocado and whole grains and fortified cereals.

Exercise

Bundle up and get a bit of exercise outdoors. Try to create a daily routine for yourself that is based on when it is light outside. This will increase your sun exposure while getting your Qi moving. Any kind of aerobic exercize though will help to increase dopamine, a neurotransmitter that helps stabilize mood.  Vigorous 20 minute walks in the sunlight can make a big difference. But for when you cannot get out, do it indoors. Try Tai Chi or Yoga to promote healthy circulation, reduce stress and help with those chippy mood swings.

Get a buddy too! Or join a team. You don’t have to do it alone. This will help with everything from motivation to feeling socially connected. You could also try something new to make it more interesting. Find the nearest trapeze school!

Lastly, while we usually preach the gospel of a low-impact aerobic workout, a reasonable, high-intensity weight training session once a week can give you a life-affirming shot of adrenalin, testosterone and serotonin. The immediate impact on your shape also ensures that your self-image stays as high as possible, and helps keep the blues at bay.

These recommendations are good for everyone. But for those of us who really suffer, these steps can make all the difference. As with many health concerns, a range of small lifestyle modifications is the way to make meaningful change.

Today our Clinic Director Noah Rubinstein is blogging about a common foot problem that comes from overdoing it just a bit.

The NYC Marathon is next week!

Predictably, this is the time of year in my practice when I see a lot  more people with foot pain.  But even if you aren’t a long distance runner or an actor on stage every night,  foot pain can quietly creep into you life and just be taken for granted.  When it gets bad enough and the podiatrist gets their hands on you, a common diagnosis is Plantar fasciitis.

Plantar fasciitis is the thickening or inflammation of a band of connective tissue between your heel and toes. This band protects the muscles and  acts as a shock absorber and helps to provide stability to the foot. Excessive stress on it can lead to swelling, micro-tears and pain.

Common causes of plantar fasciitis include:

• sudden increases in running mileage
• bad exercise habits
• shoes that don’t offer proper support
• work that involves being on your feet for long periods
• being overweight

The discomfort associated with plantar fasciitis tends to develop gradually. The pain is typically sharp and tends to be focused around the heel, which is why it is often confused with heel spurs. One of the tell-tale signs of plantar fasciitis is that it is much worse first thing in the morning. This is definitely the case with my dancers who feel okay onstage at night, but then get inflamed and tight in their sleep and wake up in a lot of pain.

What we can do

Treatment for plantar fasciitis is aimed at reducing inflammation and allowing tissue to heal. We do this in the same ways that we address inflammation in many orthopedic conditions.

Acupuncture and Chinese herbs are used to promote circulation of vital energy and support optimal function of the area by encouraging tissue repair, reducing swelling, and reducing pain.  With centuries of treating injury and pain from overuse and abuse in the martial arts, we have many tools for addressing these problems.

Conventional medicine first line treatment includes over-the-counter NSAIDs (non-steroidal analgesic) such as advil or motrin. These can provide temporary relief however they do not address the cause of the pain.  Your doctor may prescribe cortico-sterioids but this treatment cannot be repeated as it can actually weaken the fascia and thin the shock absorbing pad of your heel.

Physical therapy, splints and night braces may also be recommended as may orthotic inserts for your shoes.

What you can do

With plantar fasciitis, as with so many other conditions, I believe that the best therapies are the ones you can do for yourself. Better that you work on yourself for 10 minutes every day than for an hour with a specialist on Mondays. Right?

Predictably, the number one recommendation is rest. For many, this advice is like rubbing salt in a wound. In the spirit of the message though, if your feet are acting up, try to take care of them and give them a break between shifts, shows, marathons, or whatever you do. Here are some other tips for taking care of your paws:

Stretching – a few times a day, loosen up everything from the knee down with calf stretches, heel and arch stretches and toe curls using a towel.

Ice vs. Heat – generally I discourage the use of cold. It constricts, it slows local circulation and sets you up for injury. With plantar fasciitis, when it feels really lit up and painful though, it’s okay to cool it down. Sometimes alternating with heat. Don’t ice before working out though and don’t forget to keep the surrounding muscles warm and limber.

Footware – this can be the source of all that ails you. Make sure you are wearing supportive shoes for work and play.

For runners, properly fitted sneakers can make all the difference. To find your perfect pair I highly recommend Jack Rabbit Sports. No matter what level you are at, they have the gear and the knowledge base to keep you on the road.

If you are onstage every night, make sure your shoes feel as good as you make them look. If they are tearing up your feet, ask about getting them customized. Whether you are a performer or not, remember that if your body mechanics are off because of you shoes, it can lead to all kinds of problems, not just with your feet.

YinOva Acupuncturist Noah Rubinstein writes the following about back pain:-

What a beautiful Spring weekend it has been! We’ve been outside all day, getting some sun and lots of stuff done. (Ironically, this includes chopping wood for next winter). I feel lucky that I was able to get out there & do it at all. I say this because my back has been really hurting. Just two weeks ago, as I bent over to pick up something about the size and weight of a roll of paper towel, I felt a bolt across my low back. It knocked me right to the ground and out of the game until now.

Almost everyone I know has had some kind of back pain. According to the National Institutes of Health, Low Back Pain is the second most common pain complaint in the country and Americans spend over $50 billion (B!) a year treating it.

There are many reasons that so many people suffer with back pain: Jobs that strain the back, structural changes like pregnancy, poor posture, exercise (or lack of), scoliosis, age, bad lifting habits, …and the list goes on. Our low back is the proverbial foundation that supports us, so almost all movement challenges it. For some people, even a little too much stress will send tension and pain right to their low back (a dubious alternative to headaches and stomach pain).

Back pain is known by many names including sciatica, degenerative disc disease, fibromyalgia and lumbago. Yet while the back’s structure is unique, the issues are the same as with any type of joint pain. These are

STRUCTURAL CHANGES like a bulging disc or a change in the shape of the vertebra

INFLAMMATION caused by the bodies attempt to repair damaged tissue

MUSCLE SPASM which reduces excessive movement and keeps you form positions that make things worse.

Even though these are ways that your body tries to heal itself, they all contribute to pressure on nerves…. which hurts.

How does Traditional Chinese Medicine help?

From a traditional Chinese medical point of view, health and vitality come from an abundance of Qi that flows smoothly through you body. Pain always occurs when Qi gets “stuck”.

Simple.

Why it gets stuck is the big question. If you think of the Qi pathways as rivers, water flowing along them can blocked by a dam (like a disc bulge pressing on a nerve), slowed because of debris (muscle tension), or perhaps there isn’t enough to flow properly because of drought (age or degeneration). Working with this equation of strength and circulation is one of the hallmarks of TCM. It allows us to address the immediate concerns of acute low back pain, while understanding the causes that can lead to chronic conditions. Through Acupuncture, herbal medicine and a variety of other techniques, we can effectively

•Relieve pain

•Reduce muscle spasm and inflammation

•Support the body’s innate ability to heal itself

Studies have shown that Acupuncture itself can provide relief by stimulating the release of naturally occurring pain killers. It is also believed to stimulate the nervous system and in turn, the way the brain registers pain signals. By breaking the cycle of pain perception and response, we can provide fast relief and quicken healing time.

To look or not to look

One of the questions that my patients with back pain wrestle with is whether or not to go to their General Practitioner and get images (x-ray, MRI, etc.) of their back. We all have the occasional, irrational fear that if our Doc tells us that XY & Z are wrong, then they get to call the shots on how to treat it. I personally tend to advocate getting the pictures, especially if the pain is either ongoing, really bad or we can’t figure out the reason. On the one hand it may seem excessive and unnecessary; especially if you are committed to avoiding scary stuff like surgery and the information you get will do little to change the course of treatment. That said, getting a baseline image can be a good idea. In this way we know what’s going on, and if things get bad again 10 years from now, we can see how they have changed.

What you can do

A lot of what helps my patients get and stay out of pain are the things that they can do themselves.

FOOD Proper nutrition is key! Especially when pain is acute, it is a good idea to stay away form excessive amounts of salts, sugars and processed food. These contribute to inflammation which slows healing, as well as weight gain that puts even more strain on the back. This isn’t the time for comfort food.

STRETCH Any time can be stretch time, especially if you are exercising or doing something strenuous. Also, if your body is changing gradually (as in pregnancy) or suddenly (like a twisted ankle) stretching your whole body can prevent injury and pain from your body compensating. If you sit at a desk all day, get up at least every half hour and stretch a little, even if only for 60 seconds.

ICE & HEAT If you ask a dozen people about ice vs. heat, six will say one thing, and six’ll say the other. The general rule is Ice on acute injuries and warmth for chronic conditions. At the end of the day though, it’s about what gives you relief. For more on ice and heat, click here.

STRESS It is no mystery that emotions play a role in how we manage pain. For some, when they are not feeling strong emotionally, their back reflects it by not standing tall physically. Wherever you find yourself in the mind-body conversation, it is generally agreed that the less stressed you are, the less likely you are to hurt yourself and more likely to heal quickly. If you are interested in finding out more about how back pain may be influenced by emotional stress, I recommend John Sarno’s book Healing Back Pain

PROPER BODY MECHANICS Whether you are a physical therapist or a paper pusher, any kind of work can put a strain on your back. Make sure your posture is straight, and consider ways to change your work environment to be more supportive.

EXERCISE In my practice, poor muscle tone accounts for more low back problems than over-exercising. Keeping your back strong is a basic, but abdominal strength is equally important. Pilates made “core-strength” a household term, but there are lots of ways to develop it that don’t involve leaving your house.

I particularly like the Swiss Exercise Balls. They are cheap, and the workouts on them run from super simple and easy to really challenging.  Go to exercise ball workouts for lots of information on how to fit yourself and use one.

Whilst moderate exercise helps relieve stress and prepare a body for a healthy pregnancy, spending too much time in the gym can impair a woman’s fertility, according to a new study of 3,000 women published in last month’s edition of Human Reproduction.

In our book, Making Babies, we suggest that women who are trying to conceive do enough exercise to maintain a normal level of fitness and but that they do it in a way that makes them feel good physically and mentally, not drained or exhausted.  This advice is seconded by Sigridur Lara Gudmundsdottir, who led the study, ” we found two groups who experienced an increased risk of infertility. There were those who trained almost every day, and there were those who trained until they were completely exhausted. Those who did both had the highest risk of infertility.”

The researchers believe that high levels of physical activity consume so much energy that the body experiences short periods of time where there simply is not enough energy to maintain all the necessary hormonal mechanisms that make fertilization possible.

This correlates with the way traditional Chinese medicine sees the effects of too much exercise on qi. Qi is the word used to describe the body’s ability to warm, move and make transformations. For thousands of years Chinese doctors have cautioned their patients not to deplete their qi, if they are trying to conceive, because weak qi can lead to failure to ovulate or affect the embryo’s ability to implant.

The key is moderation. Too much exercise depletes qi whilst moderate exercise can help build qi. This is supported by previous research which has shown that moderate physical activity gives women better insulin function and an improved hormonal profile. In this recent study there is no evidence of impaired fertility through moderate amounts of exercise. Gudmundsdottir advises that women who want to conceive should still maintain their fitness but avoid extremes.

‘We believe it is likely that physical activity at a very high or very low level has a negative effect on fertility, while moderate activity is beneficial,’ she said.

Today’s blog was written by YinOva acupuncturist and herbalist Margaret Sikowitz

What a week! Crazy weather, way too much to do and not a minute to myself. Sounds familiar, I know since pretty much everyone walking through our doors at the Yinova Center recently echoed a similar sentiment.

For me, this calls for a good sweat. Yes, exercise as a balm to soothe my cranky soul. I’m talking about what runners call a ‘high’ that accompanies a good work out. Make no mistake, I’m hardly a runner. But I make do. Like so many of us with so many plates to juggle, the trick is to find a little time 3-5 days a week rather than a long stretch of time once a week. A little regular exercise, even as little as 15 minutes a day, can help reduce our body’s cortisol levels. Since this is the hormone that is released with stress, lowering it is a very good thing.

This is all well and good but what about those 15 minutes? Where do they come from and what can I do? Here are some (very) basics:

Set yourself up for success by doing something you enjoy. If you can’t stand bike riding, that spinning class probably isn’t for you. Like a walk in the park? Great, put on your running shoes and pick up the pace.

Keep it simple. If you really only have 15 minutes a few times a week, consider easy getting off the subway a few stops ahead of your destination at the end of a day and walk briskly home. You’ll likely arrive a little sweaty and much calmer.

If you find that several days in a row have left you unable to find the time for a little movement, plan it out. E.g., “…I know tomorrow will (also) be insane, but the next day I’m going to get out for at least 20 minutes so I can ____ (run, swim, bike, you name it!).” A little is always better than nothing.

Focus. For those of us that are not preternaturally athletic, remember that a little goes a long way. You need not set out daily to run a marathon, but you owe it to yourself to move faster that your normal pace for a little longer than you’re used to. You already know how important it is for your bones, and your heart.

Now you know that it also makes you a little calmer. And that will take you far.

(Note, many of our fertility patients often ask about what type of exercise they should be doing. Our advice for you is a little different. Please note that while mild exercise is generally beneficial, we will advise you to moderate your activity to avoid that ‘rush’ that I talk about above as it alters your hormone levels. )