Our feet are the most overused, disrespected, and misunderstood parts of our bodies. Our feet are the first shock absorbers, whether we are walking, running, or jumping, and they must convey power to the rest of the body.

The foot must be rigid enough to withstand propulsion, but also pliable enough to conform to numerous spatial arrangements. You know your feet are important, but do you know how they actually work and how to keep them healthy?

Anatomy of the Foot

By no means is this a complete anatomy lesson for our feet and ankles, but rather an overview to help you understand how complex the ankle and foot are in reality.

Our feet are broken into three parts: the rearfoot, the midfoot, and the forefoot. The rearfoot consists of the calcaneus and the talus. The midfoot consists of the navicular, cuboid, and cuneiforms.

The forefoot consists of all the metatarsals and phalanges. There are a number of joints in our feet, as well as muscles, ligaments, and fat pads and bursas.

Movement of the Foot

In addition to understanding the anatomy of our foot, we should also understand its movements. Terms such as dorsiflexion and plantarflexion, adduction and abduction, and inversion and eversion are all used to describe ankle and foot movement depending on which axis of rotation is involved.

The subtalar and talocrural joint make up what many of us know as the ankle joint. Both joints involve the talus bone. The talocrural joint involves the talus, the tibia, and the fibula. The subtalar joint involves the talus and the calcaneus.

These particular ankle joints operate around an oblique axis and this is where you’ll hear terms such as supination (rolling to the outside) and pronation (rolling to the inside).

Supination involves inversion, adduction, and plantarflexion. Pronation involves eversion, abduction, and dorsiflexion.

The talus rolls and slides nicely under the end of the tibia during movement. Basically, during plantar flexion (point the foot) the talus rolls backward and slides forward.

The opposite happens during dorsiflexion (pulling the toes toward the shin) – it rolls forward and slides backward. During dorsiflexion, the Achilles tendon and calf musculature are pulled tight. So, person with chronic calf and Achilles issues will have a talus that is slightly fixated anteriorly.

When a person pronates and supinates while walking (weight bearing), the calcaneus is fixed to the ground. Therefore, the subtalar joint and the tarsal joints work together to support the foot and dissipate shock, adapting to uneven surfaces such as rocks or sand.

We are designed to walk on uneven surfaces. We are designed to pronate and supinate over uneven surfaces.

Our feet are phenomenal at orienting us in space and providing stability. Pronation or supination is only a “bad thing” when some area of our lower extremity doesn’t function properly, putting stress elsewhere and resulting in issues such as over-pronation.

Arches of the Foot

There are two arches in the foot that need to be discussed: the medial longitudinal arch, which is a huge shock absorber in the foot, and the transverse arch, which evens out bodyweight across all the metatarsal heads.

More times then not, when a practitioner treats someone with “dropped arches” they provide orthotics that support the medial longitudinal arch but do not address the transverse arch. This results in major fixations in the rearfoot, with the midfoot and forefoot compensating.

When a person is told to wear an insert for arch support, it may fix the pain right away, but the original cause of the problem was never addressed.

When a person is having foot and ankle issues, observing their gait along with applying a little bit of foot palpation usually reveals the answers.

If any joint in the foot and ankle is not operating optimally, then the load is transferred elsewhere and the foot must compensate. This compensation pattern affects everything from the knee, to the hip, and even the lumbar spine.

Tips for maintaining healthy ankles and feet:

1. Run correctly. If you do not know how to run correctly, then don’t run. If you have had chronic IT band issues, chronic calf issues, or chronic anything, chances are you do not run correctly. It kills me when I see people heel striking or running while one leg is externally rotated or they are breaking at the hips, and yet, they still continue to train for the LA Marathon.

2. Strengthen your ankles and feet. This includes muscles and proprioception. If you’ve had an ankle or foot injury, then you need to have ankle stability exercises in your warm up at least three times a week:

• Run or walk on soft sand once a week. This activates all the intrinsic foot musculatures.
• Balance on a couch cushion on one leg for 60 seconds. Then, do it again with eyes closed.
• Include ankle hops in your dynamic warm up. This is where you jump by only dorsi- and plantarflexing your ankles.

3. Mobilize your ankles and feet. Like I said earlier, your feet need to be strong and flexible. Here are some ways to mobilize:

• Towel curls help to maintain the transverse arch.
• Talus mobilization especially if you have Achilles issues is key.
• Establishing a short foot is great training. This can be done while standing with foot on ground or with foot on Indo Board or couch cushion to train proprioception even more.
• Walk on your inverted and everted ankles. We used to do this to warm up in gymnastics, and now I continue to do it every time I work out. You will look silly and it will feel weird, but it is a great ankle warm up.

By all means, this is no comprehensive anatomy lesson of the foot and ankle. Nor it is a complete rehab guide.

However, my purpose is to open your eyes a bit as to how complex and uniquely designed that each of our ankles and feet are.

Now that you have this information perhaps you can better take care of them and keep them performing.

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For this article I will be discussing all those that are 800m or longer distance runners. Sprinters, jumpers, and throwers are an even more distinct subgroup. Those middle-distance and above runners and triathletes really log the miles. A fifty plus mile a week is not uncommon, and unfortunately, with this high mileage comes a few common injuries. Due to the athlete’s ability to push through pain, the injuries may not apparent until they cause severe pain. Here are the three most common problems I see, and the treatment I recommend:

1. Stress Fractures

Injuries that affect the foot bones, including the calcaneus, are the most common. Swelling, pain, and tenderness in a distinct are all symptoms but are also not limited to stress fractures. If I even suspect a competitive runner of having a stress fracture, then I send them for an MRI to confirm the source of the problem. If the images reveal stress reaction or fracture, then I sideline the athlete for a minimum of six weeks, but more likely eight. At the six-week mark, if they are itching to get back out there, I take another MRI. If the images reveal anything resembling a stress reaction, then the athlete sits out two more weeks. All too often I’ve seen athletes try to run too soon, only to miss an entire season.

2. Ankle Sprain/Strains and Peroneal Tendonitis

Most of the time ankle sprains are traumatic at the onset, but then the severity varies. A proper chiropractic adjustment immediately after the ankle sprain and icing for ten minutes can significantly decrease healing time. Icing, soft tissue care, and chiropractic adjustments would be my treatment protocol. Before running again, there needs to be special attention focused on proprioceptive rehab training and even proper biomechanics. Pose running drills are definitely one of my go-to rehab choices. If proper rehab is not addressed, then the athlete will most likely return to my office within three months of the original injury, complaining of the same injury or of peroneal tendonitis.

3. Achilles Tendonitis

This one has to be the bugger of all buggers. In the last two years I’ve seen three completely severed achilles tendons and numerous athletes with achilles tendonitis. Those with a detached achilles who are still competitive will be referred for a surgical consult. Those with tendonitis have usually had it for years. When I encounter this situation, I hit it hard (similar to tennis or golfer’s elbow tendonitis). Besides treatment with me, initially for three times a week, the patient’s homework is to ice in an ice bucket 4-5 times a day for seven minutes, roll calves and quads out daily, and mobilize talus anterior to posterior. Once the tendonitis is under control, the patient will continue to return once a month for maintenance and do specific mobility exercises.

These are my top three injury players for mid- to long-distance runners. Here’s my general advice to all runners: use ice, since that seems to help every injury associated with the foot, go to a chiropractor to get your foot and pelvis adjusted, and respect the time your doctor or specialist has told you to take off. Nothing is worse than jumping the gun to return, only to be out of the game for months instead of weeks.

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Often in today’s standard American culture, a woman has a baby and not much thought is given in regards to the postpartum period or the aftermath. That is still the same woman you used to see in your 6:00am CrossFit class or your regular Sunday yoga class at lululemon.

It’s just now she has a baby. But in my opinion, the new mother should not be the one having to make adjustments. Her community should adjust and embrace her and praise her for her achievements.

Because having a baby and returning to activity is an achievement. Yes, there are those women who breeze right through pregnancy, labor, and delivery, and then are back at the gym in six weeks. That’s not common, but it’s a blessing. Then there are women whose experience of things is not as peachy. And, that’s completely normal. It’s life, so embrace it for all its glory.

Given that I’ve seen a lot of women deal with this transition in their life, I’ve come up with the top five things every new mother should know after giving birth.

1. Eat clean and nourishing foods.

Whether you had short vaginal birth or an emergency cesarean section, you need proper nutrients so your body can heal and recover optimally.

The best thing you can do is to sip on bone broth throughout the first two weeks. Try to avoid inflammatory foods like grains, sugar, and dairy. Eat foods that are super nutrient dense in proteins, fats, and carbohydrates.

2. The gym will always be there.

Your newborn is only a newborn for so long. Soak up the time you have with the little one. Take naps, go on walks, and just get to know each other. It’s normal to want to get back into the swing of things.

However, the blanket advice “you’re clear at six weeks” doesn’t always apply. Every woman is different and will recover at different rates. When you do go back to the gym, remember to ease into workouts and don’t overdo yourself.

3. Breastfeeding may not come easy.

As we know, babies are supposed to breastfeed. However, it is completely common for breastfeeding to not work like butter the first week or so. There are people out there who know how to handle these situations.

For instance, check out Le Leche League International and local groups in your area for support. Clients of mine have taken weeks to get comfortable with breastfeeding.

4. You are not alone, nor are you crazy.

I’ve had women breakdown and cry in my office while saying, “I just don’t understand how Jill picks the kids up, works out, shops and still stays sane.” My answer to them is always, “She had help, whether she admits it or not.”

I have never found that to not to be the case. When your partner goes back to work and it’s just you and the little one at home, it’s normal to get a little stir crazy. I encourage women to journal and go for walks with the baby.

Invite women over from your pregnancy support groups, whether it was Sacred Pregnancy, Hypnobirthing, or fitness classes. Reach out to your community. If you do need professional help, then seek it out. There are many resources out there.

5. Above all, give yourself a break.

You just gave birth to another being. That’s a beautiful magical experience. Own it. Saturate yourself in being a new mother. Don’t beat yourself up for not making it to the gym by week seven, or for missing someone’s birthday. This is the fourth trimester, so just go with it.

Whether it’s your first or third child, treat each pregnancy, birth, and fourth trimester with gratitude and respect. Each experience is different so embrace the energy that each on has to offer you.

Photos courtesy of Shutterstock.

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If you’re new to the paleo or clean way of eating, this list may give you a jump. If you’re not new, this list may offer a bit of spice to your already standard list. Based on the successes and failures I’ve seen, I’ve come up with the top ten products that every woman aiming to get the “clean eater award” should have in her fridge.

1. Coconut oil. Not only can you cook with this product, but you can also put all over your skin and hair. By far the most universal product on the planet.
2. Cage-free eggs. Quality counts and eggs go with anything. You can eat them for breakfast in a scramble, lunch as in a paleo sloppy joe, or even on top of pork for dinner.
3. Grass-fed ground beef. Again, quality counts. We buy our grass-fed beef from out of state and freeze it. This is the go-to whenever we need a quick meal.
4. Olive oil. Similar to coconut oil in the many uses. Throw it on a salad and it makes all the difference in the world.
5. Kraut. Talk about nutrient dense food. This is real food probiotics. Whole foods or any local market will sell kraut. This is good with anything from eggs to burgers to steak or just as a snack. If you’ve recently run a course with antibiotics, you need to get acquainted with probiotics as soon as possible.
6. Himalayan salt. You can put this on anything and it will taste divine. This is the purest and finest salt you can get your hands on. The salt also has numerous health benefits. You can put the salt in your bath or using it as seasoning.
7. Fresh veggies. When we get our veggies, I will wash them and cut them up and bag them. This is so that they are ‘game time ready’ when we want to snack or cook with them.
8. Bacon. Who doesn’t love bacon? Get the finest bacon. Throw the bacon in with spinach and onions and you’ve got yourself a great side dish. Cook with eggs for breakfast and you will be full for quite some time. You can do anything with bacon and it will taste amazing.
9. Onions. This food is super nutrient dense. We put onions in almost everything. My sister even eats onions whole like an apple.
10. Grass-fed, full fat butter. This is great to cook a steak with as in the Gordon Ramsey way or adding to your coffee to make it ‘Bullet Proof.’

Bonus: Fish Oil. I was purposely not talking about supplements because that is a whole other article, but this bonus item is definitely fish oil. Take a swig of liquid fish oil once a day and you’re on your way success. If I feel exhausted or as if everyone around me is sick, then I will definitely double up on the fish oil. I take Original Nutritionals, but you can take whatever you would like. Just make sure you know the source.

There you have it. The top ten items that every successful, clean-eating woman has in her fridge. The list may vary a little bit, but I guarantee most women have some form of animal protein, fish or fish oil, veggies, and coconut oil. If you do not use these products, I would highly advise starting to incorporate at least one at a time into your daily life.

Photos courtesy of Shutterstock.

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Once you’ve done that, then let’s get into returning to the gym after a low back (aka lumbar spine) injury. Before you go any further, read the article I wrote a while back in regards to the most common injuries I see in my practice – shoulder and lumbar spine injuries – that may be of some help to you especially if the problem is still present.

When I give my patients the green light to resume their regular exercise routine, we proceed with caution. Before any running, jumping, or lifting, the person must have a perfect air squat. Their pelvis must not shift to one side. Their knees must track out while feet stay firmly on the ground about hip-width apart. The axial skeleton must stay upright, active, and with no collapse of the lumbar spine (“butt-winking”). Ten perfect squats a day along with core activations and individual specific mobility are the only things I allow during the first week of recovery from a low back injury.

When the first week of activity has been completed and there is no discomfort, then we move on. During the second phase, I allow running, rowing, swimming, air squats, strict pullups, hollow holds, and perfect pushups. Yes, there will be muscle soreness from the de-conditioning that has occurred due to the injury, but if any of those things, aggravate the low back, then I encourage my patients to seek coaching for specialties such as running or gymnastics to learn the correct biomechanics.

Once the patient has mastered the second phase of bodyweight movement and metabolic conditioning with no pain, then we start to add a little weight in the squat. This means only the bar and only a front squat. Front squats have numerous benefits, but the greatest of all is that this particular squat creates a super strong core. A strong core is a solid foundation to any movement.

As you can see, there are a number of movements the athlete (you) can now do: running, rowing, front squats, hollow holds, pushups, and pull-ups. This is a great foundation to get back into your regular exercise program. If all is progressing nicely, start to add things back in. Do one thing a day and wait to see how your body responds the next day. Only introduce one new movement at a time.

There are a few movements that you need to approach with extreme caution when recovering from a back injury:

• Putting any weight overhead requires an extremely stable and active midline. This means having a solid hollow position. Dusty Hyland teaches this position very well. Do not take this movement too lightly.
• Deadlifts are great for strengthening your posterior chain, but these have to be done correctly. Use light weights and focus on the biomechanics of the movement.
• Back squats put a lot of stress on the posterior chain. For people who have had a disc issue, I advise waiting nine to twelve months of pain free exercise before going heavy on back squats.

Injuries can be a blessing in disguise. Continue to work with your chiropractor or physical therapist as your progress. Set the intention for correct biomechanics and you will be a stronger, more efficient athlete in the long run.

Photos courtesy of Shutterstock.

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I hear about people who have overcome an emotional crisis or an illness like bronchitis or pneumonia, yet continue to feel like they are in a haze.

All too often I hear about how people have just done this amazing challenge at their gym and cleaned up their diet, only to feel “okay.”

I hear about people who have overcome an emotional crisis or an illness like bronchitis or pneumonia, yet continue to feel like they are in a haze.

And of course, I come across the person who feels trapped, whether it is in a relationship or a job, or trapped due to substance abuse issues. All of these scenarios create negative thought patterns in our brains.

You’re exhausted. Your body is doing the best it can, but something is just not right. It’s possible you’re experiencing adrenal fatigue.

These types of situations and stressors have the ability to unveil symptoms that have been there for years. Or, in the case of the major life crisis or illness, they can push your adrenal glands over the edge.

Whatever the cause, the adrenal glands have been depleted. They now function less than optimally and cannot meet the demands of the body.

Your adrenal glands take orders from the brain in response to a variety of stressors placed upon the body. These stressors can be physical, mental, or emotional. The adrenals respond via various hormones that regulate processes like energy production and immune system functioning.

When you don’t give your body adequate hydration, recovery, sleep, and proper nutrients, you are depleting your reserves. There is just no more in the tank. Your body is silently screaming out for help.

My natural tips to enhance adrenal function:

• Evaluate lifestyle. Your nutrition may not be the underlying issue.
• Sleep. Adequate sleep is needed for everyone in life.
• Hydrate. Enough said.
• Get electrolytes and minerals. Try making a homemade bone broth and sipping on that for a few days. This contains lots of minerals, as well as salt.
• Vitamin C. Squeeze a fresh lemon in a glass of water in the morning and chug.
• Eat enough. Try new nutrient-rich foods like sardines and liver. Don’t limit food consumption just because you’re on a challenge.
• Balance. Find it in everything.

If you’re a victim of adrenal fatigue, keep in mind that these are natural health tips, and I don’t know your whole story.

I would say clean up your diet, get a lot of nutrients from real foods, and incorporate some of these tips. If you don’t feel amazing in two months, then seek out professional help and they will perform saliva tests and other exams.

However, I would do everything I know to do before seeking professional help. There is so much you can do on your own with the help of real food.

Photo courtesy of Shutterstock.

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Traveling near and far, I have developed some detailed travel routines. Many of these practices I developed are to ensure that I stay well and thriving. I’m constantly refining my ‘travel practice.’ As I mentioned before, I am requiered to be at my finest every day, regardless of travel stress. That said, there are a few tasks that I must do once I reach my destination.

Tip #1: Have the hotel empty the refrigerator for you.

Upon check-in, I will inform the hotel staff that I have a strict diet and I need to have the refrigerator emptied so I can store the food on my diet. The fridge is usually emptied within an hour or two. Not a big deal.

Tip #2: Go to the market.

Since the fridge is empty you now have room for snacks and small meals. Get healthy snacks or little meals that don’t have to be heated. Even if you are staying at someone else’s house, go to the market to get breakfast food for the morning and maybe ingredients for a healthy dish to make that evening.

Tip #3: Make everyone breakfast.

Every time we visit my mom we always inform everyone that we are making breakfast. This allows us to cater to our desires while also helping out in the house we are staying in. And, who doesn’t love a big breakfast?

Tip #4: Bring your own toiletries.

Nobody likes fussy skin, especially me. Your skin is not just a barrier to keep foreign invaders out. It is an organ and contains pores, and it is definitely susceptible to environmental triggers. I use organic, food-based products. Little glass containers are great to keep around for travel.

Tip #5: Keep a water bottle nearby.

The most beneficial thing people can do while traveling is to stay hydrated. As I mentioned in my previous article, staying hydrated on the plane is super important. However, just because you are in unfamiliar territory doesn’t mean you can slack on daily hydration. People often return from trips exhausted and with a cold, or they even come down with something while away. Hydration (and of course sleep) is key for keeping yourself healthy.

Tip #6: Bring workout clothes and a jump rope.

The coolest way to get to know a city is by getting to know it’s active culture. My first choice is to visit the local CrossFit gym. I love meeting new friends and suffering through a workout together. One of the first places I visited was CrossFit Miami Beach and they welcomed me as if I were already family. There is no better feeling than that in a city that is not your own. If I cannot get to a CrossFit gym, then I throw on my shoes and go explore the city. I pick my playlist and enjoy the scenery for as long I desire. If you cannot do either, then you can always workout in your hotel room. I’ve done this numerous times.

Enjoy your holidays but also put in a little effort to stay healthy. No one likes to start off the new year sick, so develop some healthy habits that work for you. Start evolving your ‘travel practice’ this holiday season. Contact me if you have any questions. Happy Holidays.

Photos courtesy of Shutterstock.

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I know about trying to combine travel with being on your A-game. From 2008 to the end of 2011, my time spent traveling averaged about six months per year or two to three weeks at a given time for work. Throughout that time, I dialed in my travel routine. Some flights would take three hours while others would take nine plus hours. There were instances in which I had to hop off of a plane and be ready to work with clients twelve hours straight.

I learned a lot about staying healthy while traveling during those years and I’m going to share it with you in a two-part article. Next week I will follow up with my tips for staying in a hotel room or someone else’s home, but this week the focus is on tips for traveling by air or car:

Tip #1: Avoid alcohol.

Alcohol has a greater affect on the body while flying. A good rule of thumb is one alcoholic beverage in the air equates to about three on land. My drink of choice is a sparkling water with a lemon.

Tip #2: Bring healthy snacks.

Not only do I have the hungriest boyfriend in the world, but I’m not going to pay ten bucks for some mediocre snacks that compromise my food standards. A little bit of food preparation goes a long way. Think raw or dried fruit, real beef jerky, coconut butter, and raw veggies.

Tip #3: Hydrate, hydrate, hydrate.

Our bodies tend to dehydrate while flying. Low humidity is a problem for our skin, breathing, and even muscles. Drink lots of water. If you’re traveling by car, then you may want to add a lemon, as they are known to aid in hydration. That way you don’t have to make as many pit stops.

Tip #4: Bring an organic moisturizer.

I’m a skin fanatic. Whatever I put on my face I better be able to eat. I won’t just put any chemicals on my skin. I switch between two moisturizers: Elique Organics and 3 Girls Holistic. Both are fabulous, and I apply moisturizer during my flights and when I get off.

Tip #5: Get a neck pillow.

I’m a chiropractor, so it kills me to see bobble heads on the plane or someone in the back seat with their head tilted back and their mouth wide open. Yes, it’s hilarious to Instagram them, but that person will experience discomfort for at least the next two to three days. Take care of your spine.

Tip #6: Stay mobile.

You may look foolish but you will be happy you moved around. If you are on the plane, do a few lunges, half moon poses, behind the back prayer pose to open your chest, and squat whenever you can. If you take a pit stop while driving, then do the wall lunge, side lunges, duck walks, bear crawls, and a few downward dogs and cobras. Activate the glutes with good mornings and bird pickers. Also, do the behind the back prayer and focus on posture any time you think about it.

Take care of yourself during your travels so you can experience everything the holiday season has in store for you. Yes, I have a lot more neurotic habits I do while traveling, but these are my top six that would be a huge benefit for anyone. When I step off that plane or out of the car, I want to be glowing and ready to rock. Cheers!

Photos courtesy of Shutterstock.

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During my doctorate of chiropractic studies, we learned the history of chiropractic. Back in the day there was a distinction made between two groups of chiropractors. There were the “straights” and the “mixers.” The “straights” were said to be followers of the Palmers, who founded chiropractic, and were hands-only adjustors of spinal subluxations. The “mixers” tended to incorporate chiropractic with other therapeutic modalities.

Throughout my schooling, I was able to shadow many different chiropractors, from “straights” and “mixers” to sports physicians and wellness doctors. Every single one of them helped to shape the doctor I am today. I’m grateful for each of my experiences.

Today, there is an entire spectrum of chiropractic services out there. There are chiropractors such as Dr. Joseph Horrigan, who works at a multidisciplinary practice in Marina Del Rey called DISC. He is phenomenal at diagnosing difficult cases. There are chiropractors such as Dr. Bradley Frederick that have specialized in a certain treatment modality such as high intensity laser therapy. Dr. Monika Buerger (pictured with me to the right) has refined her practice to working specifically with autism cases and learning disabilities in children. The guys at Next Level Chiropractic out of Austin, Texas and Hype Health in Houston, Texas know how to get athletes ready for competition through soft tissue work, adjustments, specific taping protocols, and proper rehab when needed. Chiropractors such as Dr. Melissa Ponce of the Bay Area specialize in functional medicine, supplements, and nutrition. Dr. Charles Blum specializes in cranial biodynamics and cranial techniques. And of course, there are definitely still the “straights” that believe in turning on power through a spinal adjustment only. I had the opportunity shadow Dr. Billy Demoss throughout school and attend his weekly Dead Chiropractic Society meetings. He will turn on the power in anything he touches.

I mention the above doctors because I’ve either had the privilege of learning from them or working on patients with them. These are all phenomenal doctors in the field of practice, they are all chiropractors, and they are all very different. During my experiences with these doctors, I learned three things in order to be successful:

1. Know your foundation, values, and where you stand.
2. You are valuable.
3. The power of touch is unstoppable.

So, when someone contacts me looking for a chiropractor in another city and I don’t have a reference for them, I give them these guidelines:

1. Know their foundation and what they stand for.
2. Make sure you feel safe, comfortable, and enjoy going to their office.

As for me, I’m a primal-minded wellness practitioner who specializes in the biomechanics of the body and women’s health. There is no greater tool than my two hands and the energy I pass to my patients. I believe in a solid nutritional foundation, the power of the adjustment, and that the body innately knows what to do.

Every chiropractor is different. Just like every physical therapist, medical doctor, psychiatrist, and acupuncturist are different. If you had a less than stellar experience at one chiropractor, I encourage you not to give up on the art, but rather seek a chiropractor that resonates with you and your beliefs. I’ve searched long and hard for the chiropractor, the acupuncturist, and the medical doctor that take care of me. They know my values and what I want out of life. Create your ideal wellness team from your own core values.

Photos courtesy of Lindsey Mathews.

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Our immune system offers different levels of defense against foreign invaders. Besides the anatomical barriers – such as the skin – and mucous membranes – like tears, sweat, and salivation – our immune system is broken into two distinct courses or progressions. First, we have the innate, or non-specific, part of the immune system in which our bodies elicit a broad, general response to foreign invaders such as bacteria or viruses. When you cut your leg or burn your hand, the pain, redness, and inflammation are all part of the innate immune system. Second, we have the humoral, or adaptive and specific, immune system in which our bodies learn and improve on repeated exposure. Remember back when you were young and your mom sent you to chicken pox parties? This is so you would get chicken pox and your body would learn how to fight it off, so then when you become older your body can combat chicken pox and shingles effectively.

Our intestinal flora informs and influences our immune system. Researchers are still ironing out the exact mechanisms. However, we do know that our gut affects the mucosal part of our immune system, communicates with our immune system, and even affects growth of certain organs needed for proper immune function.

Our gut flora is compromised of foreign microbes living in a symbiotic relationship with us, the host. Our relationship with our gut flora is complex and constantly changing. The hope is that with the ideal conditions we can all live in harmony. When our gut flora is functioning optimally and breaking down the food we eat, one of the side benefits we obtain is the production of short chain fatty acids (SCFAs). SCFAs do many great things, including increase mitochondrial function and insulin sensitivity. However, that ideal condition doesn’t always happen. When the gut flora becomes disrupted or wiped out, through such things as antibiotic use and chronic stress, pathogenic bacteria have the opportunity to settle. This can lead to a cascade of catastrophic events such as intestinal hyper-permeability, to systemic inflammation, to insulin insensitivity.

Our gut flora is like the gatekeeper, it is the security at a concert or club, it is the troll at the bridge, or the father of a teenage girl. Our gut flora cannot allow any garbage to penetrate the boundaries. When it does come across garbage this is when the flora signals the immune system to take action. This is basically the alarm sounding, telling the body that there is an intruder. If our immune system is working overtime to capture bad guys and put out fires, then we are left with an immune system that is not functioning at its optimum.

4 Ways to Enhance Your Immune System:

1. Clean up your diet. You have to clean up your diet in order to know what affects you. I’ve been grain-free, dairy-free, and processed-sugar-free for two plus years. Others I know are grain-free, but will consume full fat, unpasteurized dairy, as it does not affect them.
2. Take fish oil. This is so beneficial for systemic inflammation. I’m a huge advocate of the liquid fish oil by Original Nutritionals.
3. Get on a good probiotic every now and then. Probiotics are live microbial food supplements that improve the host’s intestinal microbial balance. You don’t have to take a probiotic every day of your life, but definitely take it during stressful times, after antibiotics, and if you’re feeling under the weather.
4. Get enough sleep. Allow your body to shut down, reset, and recharge. Five hours of sleep a night is not enough. I advise seven hours minimum with dark shades, no artificial lighting, and no potential interruptions.

Now, start by giving your immune system a fighting chance!

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A doula’s goal is to fully support and inform the pregnant woman, and he or she will accompany a home birth or a hospital birth. A doula will not administer any medical tasks such as blood pressure or temperature. He or she will provide emotional and physical support for the woman and/or her partner. The doula offers a solid foundation of support so the partner can fully love and be attentive to the mother-to-be.

There are birth doulas and postpartum doulas. If you are choosing a birth doula, decide your expectations. Write down what you want to go over prior to birth. If you are choosing a postpartum doula, decide when you would want to meet with her and your expectations of her immediately after the baby is born.

Whether you are having a hospital birth, a home birth, or a birth in a birth center, I advise all of my clients to get a doula. Trust me. This is the most beneficial thing you can prep yourself and your partner with prior to birth and an invaluable person to have with you during birth.

There are doulas for all types of people. I’ve been in the room with soft, delicate, tender doulas who are like an angel sent from above. I’ve also been in the room with firm, strong, doulas who are like a rock. Neither is better than the other. It completely depends on the needs of the woman doing the choosing.

Krista Miracle (yes, that is her name) has been a doula for numerous births and is now training to be a midwife. She offers this advice:

What I truly believe when choosing your doula is to ensure that you connect with her on an intimate level, as she will be your sister in birth; trust yourself to understand that you alone hold the key to a beautiful experience and birth. Having this faith will lead you to the doula that is perfect for you.

Here is the approach I suggest for choosing a doula:

• If you have no clue, get on DONA International and start reading. This is a great website with lots of answers. It even has doula locator, so you can type in your area to find the nearest registered doula.
• Get referrals. Ask your friends, call places, or post on Facebook. Put feelers out there.
• Interview at least three doulas. Even if you love the first person you interview, continue to interview two more.
• Find out their experience with pregnancy, birth, and the training they have taken. Doulas take a variety of education and birth method classes from Lamaze to CPR. The classes they take definitely shape the doula they become.
• Know the doula’s accessibility. I would want to know that I could text, call, or email my doula at any point with a question.
• Ask the doula’s philosophy in regards to pregnancy, childbirth, parenting, and life. As your biggest support, you want to know where your doula is coming from.

This doula is the person who will guide you through the end of pregnancy, into birth, and in the postpartum period. The doula could have all the training and education in the world but unless your hearts and energy connect then it is not worthwhile. You want to feel safe, comfortable, and trusting of your doula. Above all, you want to feel a deep connection to your doula.

Have you used a doula? Do you have advice on making this choice? Please share in the comments below.

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The post How to Choose the Right Doula (Birth Coach) for You appeared first on Breaking Muscle.

Tendonitis is basically inflammation of the tendons as they insert on the related bone. The tendons connect the muscles to the bones. The suffix “–itis” means inflammation and is usually paired with the associated body part, as in epicondylitis or Achilles tendonitis.

Acute inflammation is a natural, normal process in our bodies. Our bodies innately know what to do to heal themselves. Pain, swelling, redness, and warmth are all part of the acute inflammation response. This inflammation response is supposed to be fast and direct, not extended. It is when this inflammation response becomes chronic or even systemic that it is difficult to manage.

When a patient comes to me with elbow pain and points to either condyle area (a condyle is the knobby part at the end of a bone), as in tennis elbow or golfer’s elbow, the first thing I find out is how long he or she has had the pain. Generally, if the symptoms have been around less than four weeks, the quicker it will go away. If someone has experienced elbow pain for more than four weeks, then serious intervention is needed.

For acute lateral epicondylitis (tennis elbow) or medial epicondylitis (golfer’s elbow), I recommend icing with an ice cup 7-9 minutes at a time, multiple times a day, with an hour between icings. I advise all the same things I recommended in my shoulder article because shoulder mobility and thoracic mobility definitely affect the elbow flexibility. I recommend treatment two to three times per week for the first three to four weeks. And, with out a doubt, no “grippy workouts.” That means no pull-ups, farmer’s carries, kettlebell swings, etc. When it calms down to pain less than 2 out of 10, you can ease back into workouts.

Chronic epicondylitis requires serious intervention. By this point there is inflammation everywhere in your body. Your body does not know how to regulate the mess you have going on. My tips are the same as above with a few added bonuses. Ice with ice cup 7-9 minutes at least three times a day. Get yourself chiropractic plus soft tissue treatment three times a week. If you have a chiropractor and a massage therapist, use them both. Perform shoulder mobility and thoracic mobility regularly. Clean up your diet – no grains, dairy, or sugar for thirty days. You have got to decrease the overall inflammation in your body or that nagging injury will not disappear. And finally, examine your life. I find that chronic, lingering injuries in our life are usually our bodies’ way of trying to tell us something. The elbow joint is flexible in all ways except backwards, so there could be something in your life hindering your progression forward professionally, athletically, emotionally, or spiritually.

Once you do get the okay to start back with your normal fitness routine, you must ease into it and continue regular maintenance on your body. Kelly Starrett has a great video on elbow mobility and Donnie Thompson has a video with his tips for dealing with elbow pain, too. Be sure the shoulders are firing properly to take that pressure off the elbow. Find a mobility routine that works for you that you can do before and after workouts. Keep your elbows, and yourself, healthy.

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