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Just Roll With It- The Perfect Workout

4/1/2018

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I have been utilizing a foam roller for pre-and post workout recovery for several years.  It was just a little over a year ago when Alyson Limehouse, the founder of Rollology™ Fitness, invited me to one of her classes.  I expected some stretching and using the roller for SMR or self-myofascial release massage but this class was way more than that!  

Alyson began the class with direction on proper posture and alignment.  While seated, the foam roller is placed behind you to help align your spine correctly.  Alyson gives tips on how to appropriately breathe through each posture and takes the time to correct your alignment.  One of my favorite sets of moves are the bride arms.  These small movements target that underarm flab and are much more difficult than they look.  We then transitioned to laying on top of the roller and focused on core strength and mobility moves.  These flowed into sets of leg toning and lengthening exercises.  The class also includes a set of foot and ankle exercises emphasizing the importance of strong, mobile and well aligned foot and ankle muscles, fascia and joints.

Rollology™ targets each and every part of your body helping to strengthen core muscles, improve alignment, posture and balance.  It also helps strengthen arms and legs, can aid in decreasing cellulite and promotes flexibility. Another plus, is that the Rollology™ Fitness program can be modified for the elderly, those with injuries or people recovering from surgery.  I recommend attending these classes as part of your workout or physical therapy routine on a weekly or bi-weekly basis.  Once learning how to perform the movements correctly, you can definitely do them at home or whenever it is convenient.  The beauty of this type of Pilates is that it can be done anywhere at any time.  

Another health benefit is the treatment of "Tech Neck".  Many of of us hold our heads forward and flexed down looking at our smart phones and laptops.  Looking at our devices we lean forward and look down bringing the weight of our head into a position that causes it to be heavier putting more stress and strain on our bodies.  Those prolonged periods of hunching over our screens are slowly causing our necks to stay in that more forward position.  The strained tissues lose their pliability causing a lot of pain and dysfunction. Some may even experience neck pain, headaches/migraines and numbness/tension in your fingers.  Tech neck is leading to an extremely unattractive posture called kyphosis or rounding of the upper back aka Dowager's Hump at a very early age!  Rollology™ exercises teaches the body to go back into a neutral spine while engaging the core to help support the spine, neck and head. This helps to strengthen the neck muscles along with the shoulders to help prevent the head from coming forward.  Your body will also be stretched to make the neck, head and shoulders more flexible.  

Rollology fitness classes help make it possible to do every day activities and sports with ease and reduced pain.  It is the perfect workout because it helps strengthen, stabilize, align, mobilize and stretch every part of your body in little over an hour.  Anyone can participate no matter what age, gender or fitness level. All you need is a mat and a custom designed Rollology™ Roller. The Rollology™ Roller is a medium density roller that is custom designed for Rollology™ workouts, physical therapy, before or after exercise, yoga and massage therapy.  "In 2018, you can do many forms of exercises that build and strengthen muscles but may also be setting you up for neck or back pain with surgery as the end result", says Alyson Limehouse.  "Rollology™ not only strengthens and lengthens muscles it also works out the body in proper alignment and neutral spine.  By focusing on alignment while exercising with Rollology, you can successfully workout to reduce the chances of surgeries in the future while creating a symmetrical and firm body."

Immediately following your first Rollology™ class, you can see and feel the difference in your posture and alignment.  I soon decided to become a Rollologist™ (certified licensed rollology™ instructor). It is important for me to be able to provide my patients and clients a well-rounded treatment plan.  Your feet and ankles are definitely your foundation for movement, but you do need a strong core, proper pelvic and spinal alignment and balance to maintain a healthy and active lifestyle.  I currently provide private sessions with my patients and plan on teaching classes beginning spring/summer 2018.  For more information follow me on social media Facebook, Instagram or Twitter.  

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​Alyson Limehouse, Founder of Rollology™

Rollology™ was developed by Second Generation Master Pilates Instructor, Alyson Limehouse, who studied under Pilates Elder Lolita San Miguel. (Lolita is only one of two people that Joseph Pilates personally certified before he passed away in 1967.) Alyson has owned and operated Sunset Pilates Studio on Palm Beach Island for 16 years.

Alyson is very passionate about the art of sculpting the body through a balanced blend of strength and flexibility training, which improves posture, reduces stress and creates long, lean muscles without bulking up. Alyson created Rollology™ so that anybody can have a safe and effective work out that is affordable.

For more information on classes, workshops and certification courses go to www.RollologyFitness.com


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Drinking This Fermented Fruit Juice May Reduce Your Risk of Obesity and Other Diseases

11/7/2017

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​Apple cider vinegar (ACV) has received a lot of attention over the past decade or so.  This funny tasting liquid is a type of vinegar made from cider or apple and has a pale to medium amber color.  Vinegar has been used for centuries for a multitude of household and cooking purposes.  

The process of making vinegar requires two steps.  The first step exposes crushed apples or apple cider to yeast, which ferment the sugars and turn them into alcohol.  During the second step, bacteria are added to the solution of alcohol.  The bacteria continue to ferment the alcohol and turn it into acetic acid.  Acetic acid is the main compound in vinegar. Acetic acid is the formal, chemical name for the component in vinegar that gives it the characteristically sour taste and health benefits.  It is a compound that gives a sour taste to vinegar as well as pickles and sourdough bread.

Organic, unfiltered apple cider vinegar also contains "mother," strands of proteins, enzymes and healthy bacteria that give it a murky appearance. Apple cider vinegar only contains about 3 calories per tablespoon.  Good quality apple cider vinegar also contains some amino acids and antioxidants. There have been many claims of the health benefits of apple cider vinegar, from weight loss, to helping to prevent complications from diabetes.  A study from Japan showed that the acetic acid in vinegar may help control blood pressure and fat accumulation.

A recent study from the Journal of Medicinal Foods caught my attention. This study demonstrates that apple cider vinegar 
can be beneficial for the suppression of obesity-induced oxidative stress in rats fed a high fat diet.  !CAUTION I'm about to get really nerdy!  Rats fed a high fat diet have been shown to have a reduction in the antioxidant enzyme activities and vitamin E level, and enhanced lipid peroxidation. In this study, the anti-oxidant effects of apple cider vinegar, helped reduce the risk of obesity-associated diseases, also called metabolic syndrome, like high blood pressure, high cholesterol and glucose intolerance.  

The study used a daily dosage of Apple Cider Vinegar (ACV) which was given to rats to see how it would affect cardiovascular risk factor associated with obesity in high-fat diet induced high cholesterol.  Obese rats showed increased serum total cholesterol, triglyceride, low-density lipoprotein-cholesterol (LDL), very low density lipoprotein (VLDL) and atherogenic index after 6 and 9 weeks of being fed a high fat diet. Importantly, ACV significantly improved all of these parameters.  Oxidative stress developed after 6 weeks of a high fat diet, was significantly reduced by daily doses of ACV. Oral administration of ACV normalized various biochemical and metabolic changes.    

In addition to helping with obesity related conditions, ACV has also been shown to have anti-bacterial and anti-fungal properties, promote a healthy digestive system and help strengthen your immune system.  I recommend drinking 1 teaspoon to 1 tablespoon two or three times daily for the full health benefits.  For daily consumption, I recommend Bragg organic, raw unfiltered ACV.  You can also get the same benefits from these delicious apple cider vinegar gummies from goli nutrition.  I recommend these especially for those that cannot tolerate the taste of apple cider vinegar.  These gummies are yummy like candy, gluten free, vegan and organic.  2 Gummies=1 shot of ACV.  Additionally, they are packed with powerful antioxidants and infused with superfoods.  With the mother. 
 Get your bottle of ACV gummies today by Clicking Here.  Promo Code: drsuzheals.  



Dr. Suz Heals may receive a portion of sales from products purchased from this article.

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Whole Body Cryotherapy

1/23/2017

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Dr Suz Heals Does WBC :)
Whole body cryotherapy (WBC) has become very popular over the last few years.  Celebrities and professional athletes are using this treatment for muscle recovery, to improve performance, to decrease soreness and even to help speed up metabolism for weight loss.  Some celebrities and athletes who have been known to use cryotherapy are Actress Jennifer Aniston, Basketball Player Lebron James, Actor Daniel Craig and Boxer Floyd Mayweather Jr.

Cryotherapy is defined as “super-cooling” of the body for therapeutic purposes. Cryotherapy can include the use of products such as ice packs on a localized portion of the body, such as the lower back.  Whole Body Cryotherapy is the use of a short but intense exposure to cold that triggers the body’s natural healing process. It involves exposing the entire body to temperatures colder than -200 degrees F.  

Whole body cryotherapy was originally developed in Japan in 1978 by Dr. Yamaguchi and the benefits have been studied and refined in Europe since that time.  Whole body cryotherapy was originally developed for the treatment of inflammation caused by rheumatoid arthritis.  Dr. Yamaguchi found he could significantly reduce the soreness and pain his patients felt during manipulation of their joints, because the rapid decrease of temperature of the outer layer of skin led to the immediate release of endorphins and therefore less sensitivity to pain.  His research led to the exposure of the entire body to these extreme temperatures with the development of cryogenic chambers. Further research in Europe and in Soviet Russia revealed the benefit of Whole Body Cryotherapy on patients suffering from chronic inflammatory conditions and on elite athlete’s training programs.​
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During a WBC treatment you are enclosed in a relatively confined space for two to three minutes.  A person stands alone in a can-like enclosure that is open at the top. Your entire body, except for your head, is enclosed in the device. Your head remains at room temperature.  Your hands and feet are covered with gloves, shoes and socks respectively.  

I recently made a trip to Subzero Cryotherapy in Wellington, Florida.  Upon entering the studio I was greeted by Kim one of the owners.  She gave me a tour which included a WBC treatment and a localized cryotherapy session.  Prior to going into the whole body chamber, my blood pressure was taken and I was asked if I had any current health conditions or concerns.  After I was cleared to go into the cryotherapy device, I was instructed to remove any jewelry and all of my clothing.  I was then given insulated gloves for my hands and heavy socks and slippers for my feet.  I stepped into the chamber and closed the door.  The cryosauna was then turned on.  Nitrogen gas begins to flow through the device lowering the surface temperature of my skin.  My skin quickly became cold in about 30-45 seconds and then stayed at that temperature for the remaining 2 minutes and 30 seconds.  By the final 20-30 seconds I was pretty darn cold but I was able to move around a bit in the chamber which helped.  By the end of the treatment I felt energized and refreshed!  My muscles and joints felt relatively pain free which seemed to last for the next 2-3 days.  I was also given a spot treatment around my neck and TMJ area where I tend to get moderate soreness.  Kim measured my skin temperature regularly to make sure it was not getting too cold. A hose like device with nitrogen was utilized (see pic below).  Areas like the face, because there is less soft tissue and fat can become a lot cooler more quickly.  My neck and jaw felt less sore immediately after and for about another 24-48 hours.  

The theory is that during whole body cryotherapy, your skin reacts to the cold by sending messages to the brain that stimulates the body to go into survival mode by sending blood from your extremities to the core where the blood has higher amounts of oxygen, enzymes and nutrients.  As the body re-warms, this nutrient rich blood is pushed back to the extremities.  The idea is that the enriched blood promotes internal organ regeneration, detoxification, removal and elimination of damaged cells and decreases inflammation.  Basically, this helps the body heal, rejuvenate and recover.    A recent pilot study showed the substantial imbalance between human metabolism and thermolysis during WBC of which the explanation still remains an open question.  The relationship between skin temperature and thermolysis heat losses during this period is still unknown and have not been studied in the context of the human body.  Hopefully, there will be further studies showing this relationship and proving the benefits of WBC using evidence based medicine.  

According to the FDA, the healing benefits of whole body cryotherapy are unconfirmed and the potential risks are apparent.   Some risks include oxygen deficiency and hypoxia from the nitrogen vapors to a closed room leading to lose of consciousness.  You may also run the risk of frostbite, burns and eye injury from the extreme temperatures.  If you are going to try WBC or localized cryotherapy, please make sure that you go to a reputable establishment where the staff is well trained and qualified such as Subzero Cryotherapy in Wellington, Florida.  Also, please check with your physician prior to any treatments.  This is not meant for everyone and there are definitely possible risks associated with this type of treatment.  


Cheers to Your Health! 

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Localized Cryotherapy at SubZero Cryotherapy
PLO Rocks
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Stem Cell Therapy in Orthopedics by Dr. Michael Cohn, MD

6/26/2016

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Stem cell therapy is a blazing hot topic in orthopedic medicine. Stem cells offer the potential to improve joint pain in many disease states by helping the repair process. Stem cell therapy used to be cost-prohibitive for most people aside from athletes and celebrities. Now with improved and more affordable harvesting and processing systems, stem cell therapy is now within reach for millions of individuals.

The potential benefits are endless and patients across the country (and in my office) are seeing and feeling it for themselves. Stem cell therapy can be a way to avoid the pain, costs (insurance deductibles and co-pays, time away from work), and recovery time often associated with surgery. In other cases, stem cell therapy can be a useful adjunct to surgery to supercharge the tissue repair process at the time of procedures such as arthroscopic rotator cuff repair, ligament and nerve repair surgery just to name a few examples.
 
Stem cell therapy is often utilized as a simple in-office procedure. The stem cells are directly injected into the injured tissue site under ultrasound guidance. Patients walk out of the office with a band-aid and begin the recovery process right away. Return to light activities is immediate and return to exercise and sports such as golf and tennis can begin within a few days, as opposed to the weeks or months of downtime after surgery.

While there is no treatment with a 100% success rate, stem cell therapy offers patients the potential to avoid surgery, with a high rate of patient satisfaction and diminished joint pain. Stem cell therapy does not preclude the option to have definitive surgery at any time in the future if one's disease state and associated pain progress over time.
 
Stem cells can be ethically and safely obtained in several ways now. A patient's own stem cells can be harvested and concentrated from a needle blood draw from the hip's bone marrow or extracted from fat tissue, both in the office setting under local anesthesia to numb the area. Alternatively, stem cells can be harvested and processed from human placental tissue obtained at the time of scheduled cesarean sections with the full consent of the donor. In addition to stem cells, abundant growth factors are contained in these products to help attract your body's own reparative cells to the injured tissue site where the stem cell therapy is delivered.
 
There have been several promising studies demonstrating the potential benefits of stem cell therapy for many orthopedic conditions. This is an area of abundant ongoing research as it holds great promise for contributing to our progress in the area of joint restoration.



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​For more information on shoulder arthritis, stem cell injections and shoulder surgery head over to Dr. Michael Cohn's Blog and Website.  
 


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Dr. Michael Cohn, MD Palm Beach Shoulder, Elbow, Wrist and Hand Surgeon.
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Avoiding Alzheimer's   by Brett Cohen

6/22/2016

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​June is Alzheimer’s and Brain awareness month. Although Alzheimer’s cannot be prevented, adopting healthy eating and lifestyle habits can reduce your risk of cognitive health decline and positively contribute to brain health.

Facts About Alzheimer’s: It is the most expensive disease in the country. Woman, African-Americans and Hispanics are at higher risk. Alzheimer’s is is more than just memory loss. It is not “Normal” aging. It is a progressive and fatal disease that attacks the brain. Early detection matters.  It allows someone to take advantage of available treatments, clinical trials and plan for the future. Alzheimer’s is fatal, there are no survivors.

Who’s At Risk? Everyone that has a brain is at risk to develop Alzheimer’s! This was authentically portrayed by Julianne Moore in the 2014 film, Still Alice. Miss Moore portrays a renowned linguistics professor at Columbia University who must come face-to-face with a devastating diagnosis: early-onset Alzheimer's disease.

What Can We Do About It? As we age memory can decline. But there’s a lot we can do to maintain a healthy brain. Alzheimer’s disease begins as an inflammatory process in the brain, so anything you can do to control inflammation will give you an edge here.

Train Your Brain
💜 Break a sweat
Engage in regular cardiovascular exercise that elevates your heart rate and increases blood flow to the brain and body. Several studies have found an association between physical activity and reduced risk of cognitive decline.

💜 Hit the books
Formal education in any stage of life will help reduce your risk of cognitive decline and dementia. For example, take a class at a local college, community center or online. Study a new language or play music.

💜 Butt out
Evidence shows that smoking increases risk of cognitive decline. Quitting smoking can reduce that risk to levels comparable to those who have not smoked.

💜 Hug your heart
Evidence shows that risk factors for cardiovascular disease and stroke — obesity, high blood pressure and diabetes — negatively impact your cognitive health. Take care of your heart, and your brain just might follow.

💜 Heads up!
Brain injury can raise your risk of cognitive decline and dementia. Wear a seat belt, use a helmet when playing contact sports or riding a bike, and take steps to prevent falls.

💜 Fuel up right
Eat a healthy and balanced diet that is lower in fat and higher in vegetables and fruit to help reduce the risk of cognitive decline. Although research on diet and cognitive function is limited, certain diets, including Mediterranean and Mediterranean-DASH (Dietary Approaches to Stop Hypertension), may contribute to risk reduction.

💜 Catch your Zzz's
Not getting enough sleep due to conditions like insomnia or sleep apnea may result in problems with memory and thinking.

💜 Take care of your mental health
Some studies link a history of depression with increased risk of cognitive decline, so seek medical treatment if you have symptoms of depression, anxiety or other mental health concerns. Also, try to manage stress.

💜 Buddy up
Staying socially engaged may support brain health. Pursue social activities that are meaningful to you. Find ways to be part of your local community — if you love animals, consider volunteering at a local shelter. If you enjoy singing, join a local choir or help at an after school program. Or, just share activities with friends and family.

💜 Challenge yourself
Challenge and activate your mind. Build a piece of furniture. Complete a jigsaw puzzle. Do something artistic. Play games, such as bridge, that make you think strategically. Challenging your mind may have short and long-term benefits for your brain. Stay Physically Active!!


💜 Take Turmeric
Turmeric is one of the most effective nutritional supplements in existent and is the #1 herb when it comes to powerful anti-inflammatory effects. Remember, an inflamed body has an inflamed brain.

💜 Take Supplements
A favorite supplement of Dr. Suz Heals is Alpha Brain from Onnit.  Clinically studied to help healthy individuals support memory, focus, and processing speed.  For 10% off your purchase and a free E-book click and follow this link:  Alpha Brain


Brett’s Bottom Line: Growing evidence indicates that people can reduce their risk of cognitive decline by adopting key lifestyle habits. When possible, combine these habits to achieve maximum benefit for the brain and body. Start now. It’s never too late or too early to incorporate healthy habits!!

To discover more about Alzheimer’s disease Visit www.ALZ.org. 

About the Author:
Brett Cohen is a Functional Aging Fitness Specialist, Senior Fitness Trainer and Holistic Nutrition & Lifestyle coach. He can be contacted at: www.fitnessbydesign.nyc 

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Brett Cohen Golf Fitness Instructor & Fitness Over 50 Authority http://fitnessbydesign.nyc/ http://nygolffitnessguru.com/
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    Dr. Suzanne Fuchs has a passion for nutrition, health and fitness.  She aims to connect the dots between our overall health and the substances that go into our bodies on a daily basis by using only evidence based medicine, science and expert advice.    
    Dr. Suzanne Fuchs currently practices concierge foot and ankle medicine and surgery in Palm Beach and Palm Beach Gardens, Florida at LuxePodiatry™ 
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    If you have health concerns you should contact your physician for professional advice.

    Dr. Suz Heals.com has provided sources for information that is not directly provided by our own sources.

    Dr. Suz Heals.com  is intended to be used for educational and information purposes only. Dr. Suz Heals.com and its Editors do not advocate nutritional supplementation over proper medical advice or treatment and this sentiment will never be expressed through pages hosted under Dr. Suz Heals .com.  If using any pharmaceuticals or drugs given to you by a doctor or received with a prescription, you must consult with the doctor in question or an equally qualified Health Care Professional prior to using any nutritional supplementation. If undergoing medical therapies, then consult with your respective Therapist or Health Care Professional about possible interactions between your Treatment, any Pharmaceuticals or Drugs being given, and possible nutritional supplements or practices hosted on Dr. Suz Heals.com.  Dr. Suz Heals.com does not assume liability for any actions undertaken after visiting these pages, and does not assume liability if one misuses supplements. Dr. Suz Heals.com  and its Editors do not ensure that unforeseen side effects will not occur even at the proper dosages, and thereby does not assume liability for any side effects from supplements or practices hosted under the domain of Dr. Suz Heals.com.



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