Take care of your body, it's the only place you have to live - Jim Rohn
Introduction
I am a qualified nurse who has been facilitating wellness for the past 25 years, using an array of healing modalities, such as nutrition, supplementation, functional movement, touch therapies e.g. massage, reflexology, shiatsu, together with energy and plant-based medicines.
Driven by a passion for quality of life, I am a hacker of well-being. Tweaking habits and lifestyle choices towards lighter, cleaner, greener state of living.
The physical body is where all other levels - spiritual, mental and emotional aspects - of our being reside, in this life. Our bodies mirror and express our state of well-being, or lack thereof, on all levels.
The body is a vessel to communicate, not only it’s own needs, but also those of the other aspects.
The body’s state of health, or dis-ease, reflects how much we honour our values, and abilities, as well as our deepest feelings. Our thoughts are able to control our internal environment, e.g. think of the stress response feedback system.
Tri-focused approach to healing
These are the pathways to holistic approach to healing and wellness by consideration of each aspect of our be-ing - body, mind & spirit.
It is about the functionality of each of these planes, and the inter-dependence they have upon one another.
Quality & Quantity are key aspects in application.
It is with this multi-pronged approach to treatment, that allows us to introduce the soul plane, of consciousness, into our physical reality, by living in awareness. We are able to super-impose a state of consciousness to our place of dense matter, the body, via the mind.
As above, So below.
As without, So within.
Well-Being is the harmonious synchronicity between body (health), mind (wellness) & spirit (energy & human functionality) - Nicci B
These are the 4 essential cornerstones to supporting health and wellness and thus promoting well-being. They are the bare minimum we need to survive, and if we focus on these key aspects, we can sur-thrive;
(quickly, close your eyes and tell me, if we stripped everything away, what are the most important things that we can live without?)
Breathing
Sustenance
Water
Food
Functional Movement
Recovery & Rest
Addressing the third cornerstone, as a natural follow-on we look at the physical, mental/emotional, and spiritual aspects of the process and value of the art of
FUNCTIONAL MOVEMENT
MOVEMENT - physical
It is essential to move the whole body, as much as possible, in it's full range of motion (ROM), on as many planes as possible - USE IT OR LOSE IT!
Movement is useful in obtaining food, avoiding injury and for reproduction.
Mostly, we move under a conscious (voluntary) control or in instances of self protection, where the brain initiates a subconscious movement to remove from harm (fight, flight or fright scenario e.g. hopping to prevent feet burning on hot sand).
The musculoskeletal system includes:
bones of the skeleton - provides the rigid framework
skeletal soft tissue e.g. muscle & fascia - under the control of the voluntary nervous system and serve 3 functions:
maintain posture
and balance
and move the skeleton
joints
Movement takes place at joints between two, or more bones.
BONE
Although bone stops growing lengthways, at a certain stage, the thickening, thereof, is possible throughout life. This is done by the body laying new bone cells at the periphery through the pressure applied on the innermost layer of bone tissue, therefore weight-bearing exercises will stimulate:
thickening of bone
strengthen the bone
less liable to fracture, thus injury prevention
Last week we looked at sustenance in the form of diet & hydration, so let's have a quick look at the effect of diet on bone, primarily the nutrients required for essential mineralization of bone:
Vitamins such as
A for bone cell activity
C for collagen synthesis
D for mineral salts absorption from intestinal tract.
Minerals include magnesium, calcium, phosphate, iron, manganese.
N.B. Western health often prescribes calcium in the fight for bone density. I contest this and feel that we get enough calcium (a high plant based diet, particularly, dark green leafy vegetables will provide adequate supply) through our diets but that some foods (e.g. milk and coffee), medicines, stress levels, state of health vs dis-ease, activity levels etc. deplete magnesium and thus we should rather be supplementing higher doses of magnesium to bind with calcium, rather than adding in extra calcium.
F.Y.I. Most of your over-the-counter (OTC) 'alkalising' powders are simply calcium rich products that allow the chemical compounds to bind with, and neuralise harmful or toxic compounds.
MUSCLE
Muscle tissue is a soft tissue of the body, there are 3 different kinds, differing in structure, location and function:
* Smooth muscle (involuntary) is not under conscious control being innervated by branches of the autonomic nervous system and contraction can be influenced by some hormones & metabolites. It forms sheets in the walls of hollow organs and tubular structures to:
Regulate diameter (circulatory system, for example, the contra-pressure between blood volume and resistance of vascular components to determine blood pressure)
propel substances through tracts (digestive system, particularly the intestines and peristaltic movement)
* Cardiac muscle (involuntary) is not under conscious control and has a very special arrangement, of end-to-end continuity that has significance in relation to the contraction of the heart. The wave of contraction does not require the cells to be stimulated individually. The rate at which the heart beats is influenced by the autonomic nerve impulses, some hormones, local metabolites and other substances.
* Skeletal muscle (voluntary) is under conscious control and are attached to bone via tendons (the thickened end of the muscle that attaches to bone) and encapsulated in a binding fascia network, in order to move the skeleton. It consists of striped/striated cells that are banded and layered together and create muscle fibres. The multiple connective tissue layers that make up the muscle are important for transmitting the force of contraction from each individual muscle cell to it's point of attachment to the skeleton. Contraction of a whole skeletal muscle occurs because of the coordinated contraction of it's individual fibres. When muscle contracts it becomes shorter and, as a result, bulge.
Within the muscle fibres, of the skeletal kind, there is a specialised oxygen-binding molecule (myoglobin) that is very similar to the haemoglobin of red blood cells and stores oxygen within the muscle. Muscle proteins include:
Myosin - thick, darker bands
Actin - thinner, lighter bands.
F.Y.I. Calcium triggers the binding of the above proteins to promote contraction, under nerve stimulus.
Nerve stimulation of the muscle occurs at the neuromuscular junction by a neurotransmitter called acetylcholine. These nerve impulses stimulate a serial contraction of the motor units in a muscle and each unit contacts to it's full capacity.
N.B. The strength of the contraction depends on the number of motor units in action at a particular time.
The functions of muscle is characterized by alternate phases of contraction and relaxation and it serves as:
Muscle Tone - each muscle fibre operates on a 'all-or-none' law, contracting to it's full capacity or not at all and thus the degree of contraction is dependent on the number of fibres working together at any one time and how often they are stimulated. Groups of muscle fibres within muscles take turns to contract whilst others are resting and thus the effort to maintain posture is distributed through the muscles involved. Good tone protects joints and give muscles firmness and shape, even during relaxation phase.
Muscle Fatigue - muscles require an adequate supply of oxygen and fuel molecules (e.g. glucose) to work at sustained levels. When demand exceeds supply the muscle response will become depressed and eventually cease. The chemical energy we require for muscle usage comes from ATP, which is the breakdown of carbohydrates and fat (protein will be used in the scarcity of the former two fuel sources). Catabolism (aerobic respiration) of glucose occurs if the supply of oxygen is adequate (hence the value of breathing correctly) and the process of energy is released during manageable (as per your individual disposition) periods of exercise. When exercise levels demand that energy levels exceed oxygen levels, an anaerobic breakdown occurs, resulting in an accumulation of wastes, particularly lactic acid, which is the cause of pain and cramps.
Muscle Recovery - post exercise a recovery time is required for replenishment of ATP and glycogen stores and also to repair damaged fibres. Some exercises, e.g. weight training, will cause an oxygen debt that require an increased oxygen demand for a period of time.
As a rule, skeletal muscle, performs better when exercised regularly.
Training improves endurance and power.
Fuel for movement can come from
Proteins, in the form of amino acids, but only when other energy sources are low e.g. anorexia nervosa, when the body breaks down it's main protein source, muscle.
Fat, synthesized from excess dietary carbohydrates, and stored in fat deposits. Triglycerides are used to provide energy. Fat metabolism provides energy, heat, carbon dioxide and water.
N.B. Medium Chain triglyceride (MCT) oil, from coconut fat, is a good source of lipid fuel for the endurance athlete, as a quick source of energy release. And F.Y.I. it works well for constipation too.
Delayed Onset Muscle Soreness
When we overexert a muscles' capacity, the fibres tear, especially on elongation effort, and this will lead to the dull ache and stiffness we experience 24-72 hours post activity, upon usage. This discomfort can last for up to 7 days and can be supported by using recovery supplements e.g. MSM, transdermal magnesium absorption in the form of Epsom salts bath, healing essential oils, vitamin C and even beetroot extract. For the correct advice for your condition(s), please book a personal wellness coaching session.
Movement benefits the lymph system
Exercise is a key factor for the proper function of the lymph nodes and the circulation of the lymphatic fluid throughout the body.
The lymphatic system consists of a series of lymph vessels, which begin as blind-ended tubes in the spaces between blood capillaries and tissue cells, similar to the structure of veins in the circulatory system.
Lymph is tissue fluid containing; proteins, bits of damaged tissue and microbes, which is transported along the lymph vessels and is returned to the blood stream.
The collection of lymph nodes, situated at various points along the length of the lymph vessels. The lymph fluid is filtered through the related vessels, where the microbes and other materials are removed.
It is important to note that the white blood cells (lymphocytes) form and mature in the lymphatic system and thus it requires good support and care.
Lymphatic fluid circulates through the lymph vessels that pass between the muscles of your body. Unlike the heart that pumps blood through the blood vessels, the one-way lymph vessels design require muscle contraction to squeeze fluid through the system.
Vigorous exercise and actions such as coughing, sneezing and abdominal contractions on forceful exhalation (as done in the Wim Hof breathing technique to 'by-pass the limbic system of functioning' and promote better immune function) will aid the flow of lymphatic fluid.
Remember that the diaphragm, when used more effectively through breathing, will also impact lymphatic activity and according to an article by Dr. Artour Rakhimov:
"The diaphragm is a lymphatic pump since about 60% of all lymph nodes in the human body are located just under the diaphragm. Dr. Shields, in his study, “Lymph, lymph glands, and homeostasis” (Shields, 1992), reported that diaphragmatic breathing stimulates the cleansing of the lymph nodes by creating a negative pressure pulling the lymph through the lymphatic system. This increases the rate of toxic elimination by about 15 times."
Read full article here.
N.B. One of the best forms of movement to support lymph flow, is jumping e.g. star jumps, rebounding, box jumping, and/or skipping.
I also recommend massage as a support for the musculoskeletal system and the lymph system as two of the many benefits.
Before we move on, it is prudent to mention how the venous aspect of the circulatory system also benefits, in the same manner as the lymph system, in that backflow of blood in veins (of limbs, especially when standing), is prevented by valves. The contraction of muscles surrounding the deep veins compresses them, pushing blood towards the heart (known as the skeletal muscle pump).
As we see, movement as a form of exercise has multi-fold benefits, for the physical body and mind, which we address next.
MOVEMENT (mental/emotional plane)
Stress has an accumulative toxic inflammatory effect on the physical body, when we don't manage our fight, flight or fright triggers and responses using our cognitive abilities.
It is the quality of control and the quantity of practice - Nicci B
In the same way that we use the diaphragm as a massage tool, the muscles as a lymph squeezer, so too does the way in which, we move our body, have an impact on organs e.g. during a stomach crunch or a cross-body movement, we are able to squeeze the liver, spleen, pancreas, colon etc. Yoga is a good example of where there is an awareness, as a movement system, of the impact of various sequenced poses and synchronized breathing, upon the biological system.
What should we 'exercise'?
It is important to use the whole body in it's full ROM and on every plane, including cross-body. We do ROM exercises to preserve flexibility and mobility of joints and it is a term used to describe the amount of movement you have at each/every joint. Joints retain their normal ROM by being moved; and this is something we can be proactive about as we age and become susceptible to physical disorders and discomforts.
The body has a 'use it, or lose it' law. The more you engage it, the more functional it becomes. Therefore, doing a variety of activities that allow the best use of your functional ability is suggested. Doing cardiac-stimulating activities such as running, High Intensity Interval Training (HIIT) and cross-training will support the oxygen carrying capacity of the blood, whilst strength/weight training will grow supporting skeletal muscles for power and strength.
Crawl before you walk, and always start at your ability level and, as per your comfortable levels, increase pace, weight, gradient, effort, distance, etc. This will prevent and limit injury or harm to the body.
By using major muscle groups to fatigue, and stimulating the circulatory and lymphatic systems, we are able to burn up more of the fat-stored toxins e.g. cortisol, caused by the physiological stress response. This will have a positive effect on the mental aspects of be-ing, especially anxiety and depression.
How should we move?
It is important to focus on always maintaining the correct posture and, unlike architecture where form follows function, in movement, we require the quality of form to enable the quantity of function.
In the function of movement, we need to take cognizance of the kinetic chain, where the hip bone is connected to the thigh bone, as per childhood rhymes.
Combination of several successively arranged joints constituting a complex motor unit. - Dr. Arthur Steindler
Dr Steindler adapted Reuleaux’s theory and included the analysis of human movement, sport-specific activity patterns and exercise. When considering open or closed chain exercises, we can refer to this great source.
Pilates, is one of my preferred movement forms, that focuses on and develops core strength, particularly those of the minor, but significant, support muscles, often overlooked in many exercise regimes e.g. the transverse abdominus (deep core abdominal muscle) vs rectus abdominus (the 6pk ab-slab), and the gluteus medius (as a hip support muscle) vs gluteus major (as the big butt muscle responsible for many major actions e.g. squatting). Another of the many benefits we receive from this movement modality is the breathing techniques that we can apply to other sporting activities.
Bear in mind, that our activity level can either calm or aggravate our stress levels and thus our choice of movement should be conducive to the many relating factors, similar to those that affect metabolism, as mentioned in this related blog.
Our chose of exercise should meet and support the body/mind connection. It is said that in exercising we are strengthening neural pathways, preventing and/or delaying age-related mental health issues e.g. memory loss, Alzheimer's, etc. The body-mind connection value of movement promotes co-ordination and balance, helping us navigate stairs and pavements obstacles as our eyesight deteriorates, by proprioception.
When should we MOVE?
In the previous blog, part 2,the body clock of both Traditional Chinese (TCM) and Ayurveda were referred to, and in Western terms, this relates to circadian rhythms.
As with matching exercise to body type/constitution, so too does the time of day and period of time we exercise for, becomes relative. We want to use our physiological systems to their best advantage and thus doing high intensity exercises during our naturally active state and more relaxing movement modalities at better suited times e.g. doing a good yoga Sun Salutation after rising in the morning offers a gentle and effective stretch to prepare the body for it's daily functioning, including moving the bowels
Finding time daily, to fit in a sporting activity or exercise, is a discipline initially, but after practice and experiencing the many benefits, it becomes a pleasure.
Where we should move, leads me onto the next aspect for consideration when applying well-being to movement and movement to well-being.
MOVEMENT (spiritual plane)
It is of value to consider the term movement vs exercise. The former speaks to activity of pleasure whilst the concept of the latter, for many has connotations. It is for this reason that i use the term movement to encourage individuals to become more active, in ways that are fun and pleasurable to them e.g. dancing, or hiking, or gardening, or walking etc.
When we become active, we become aware of
We can also choose to use a movement modality as a form of mediation when done alone, e.g. yoga or Pilates, or we can use it as a way to form connections with others, as social creatures. I always advice people who are moving to new places and having to meet new faces, to always pursue the activities they enjoy in order to meet like-minded tribelings. Gyms and sports centres offer many opportunities to become aware of and engage in our communities.
From a consciousness perspective, the physical plane is the expression of the spiritual plane, as creator and alchemist, and thus holding it sacred, as we would a temple, church, mosque and/or shul, should be our objective.
Please use supplements, including vitamins & minerals, plant medicines etc., under the supervision of a health consultant professional, such as myself.
All substances will have an effect on the body (and mind), and thus must be used with caution due to:
the potential side effect,
interactions with other substances,
contra-indications (conditions and circumstances that interfere with each other),
stacking and hacking ingredients for convenience and effectivity,
getting the best ingredients, formula's and best dosages at the best price.
Thank you for your interest in this Compass to Wellness series, please join at the same time & place next week for the final part, Rest & Restoration.
View video recording of this talk
Please keep an eye out on social media as i will be doing some giveaways.
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