More benefits of B vitamins

B vitamins are important for many reasons and the reviewed research investigated the associations between the intake of folate, riboflavin (vitamin B2), vitamin B6 and vitamin B 12 and colorectal cancer (Zschabitz S, et al. 2013). A total of 88,045 post menopausal women were participating.

The results showed that vitamin B6 and riboflavin intake from diet and supplements were associated with a decreased risk of colorectal cancer in post menopausal women. The association of B vitamins were particularly strong among women drinkers who were drinking alcohol infrequently.

People who drink alcohol are frequently deficient in B vitamins, that may be why the association was stronger for the women who drank alcohol, even if they did not drink that much. It is recommended that you take a B complex instead of just one or two of the B vitamins, since they all are very important.

You can read more about the many benefits of B vitamins by clicking here.

To read the original abstract, click on the reference below.

Reference:

Zschäbitz S, Cheng TY, Neuhouser ML, Zheng Y, Ray RM, Miller JW, Song X, Maneval DR, Beresford SA, Lane D, Shikany JM, Ulrich CM. B vitamin intakes and incidence of colorectal cancer: results from the Women's Health Initiative Observational Study cohort. Am J Clin Nutr. 2013 Feb;97(2):332-43. doi: 10.3945/ajcn.112.034736. Epub 2012 Dec 19.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.

Why we need Core Stability Training:

Benefits of Core Stability Training

For athletes, the realization of this benefit is small at first. They are questioning why they have to do Core Stability training at all. But if they stick with it, they notice that doing an everyday activity starts to become a little easier. That sack of groceries can be grabbed with one hand. Climbing the stairs takes less effort. Sports’ skills become a little crisper and smoother. The connection isn’t there yet but it starts to make them wonder what’s going on.

Next comes that consistent tense feeling in the muscles. Not from a muscle bound "I can scratch my nose" sense, but rather a feeling of muscle readiness through a full range of motion. They notice a little bump on the top of the shoulder (trap muscle) or a muscle in the leg that’s starting to layer with what body builders call “cuts”. It doesn’t take long to realize that maybe it's the Core Stability program they’ve been on that is starting to show results.

From here things start to take off. The athletes start to feel better about themselves. The next revelation is during competition. Making the play, beating the opposition, leveling that hill all start to happen with more frequency and consistency. Overall performance improves. The athletes have gained a level of confidence they have never experienced before, and it’s all due to hard work and consistent adherence to a sound Core Stability program.

How to build a strong foundation

Core stability training is essential to sports performance and injury prevention. The body's core muscles are the foundation for all other movement. The muscles of the torso stabilize the spine and provide a solid foundation for movement in the extremities.

These core muscles lie deep within the torso. They generally attach to the spine, pelvis and muscles that support the scapula. When these muscles contract, we stabilize the spine, pelvis and shoulders and create a solid base of support. We are then able to generate powerful movements of the extremities.

Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness - that is, fitness that is essential to both daily living and regular activities.

The main concepts of core strengthening programs involve using many muscles in a coordinated movement. Rather than isolating a specific joint as in most weight lifting, stability exercises focus on working the deep muscles of the entire torso at once.

Abdominal bracing is the main technique used during core exercise training. It refers to the contraction of the abdominal muscles. To correctly brace, you should attempt to pull your navel back in toward your spine. This action primarily recruits transverse abdominus. Be careful not to hold your breath — you should be able to breathe evenly while bracing.

Other exercises that develop core strength include exercises on a stability ball, work with medicine balls, wobble boards and Pilate's exercise programs. For a simple core strength program you can begin with push-ups and crunches, but work with a trainer to find the exercises that work best for you.

Core training has many benefits including:

More functional workouts that translate into daily life activities
Improved performance in sports (Swim, Bike and Run Biomechanics)
Reduction in the risk of injury
Better ability to function each day

Felipe Loureiro is the head coach and founder of Breakaway-Training located in Southern California. He is a hugely successful athlete who has first-hand knowledge about what it takes to meet training and racing goals. As a USAT Level I certified coach and a certified NCSF personal trainer, Felipe has the credentials to help others achieve as well. www.breakaway-training.com

Published with permission by Felipe Loureiro (Breakaway Training): http://www.Breakaway-Training.com/ Dr. Marsh has worked with and referrers patients to Felipe for strength and conditioning for many years now.

He is quite simply San Diego’s top performance enhancement athletic consultant!

SMALL details that can make a BIG difference

by Felipe Loureiro

Over the years, as an athlete and a coach, something that always surprises me still to this day is how little attention is paid to little things that can really improve your performance and make your training a lot easier.

Here is my list:

1) Tire Pressure: Typically a road bike “clincher” tire range is from 95psi to 105psi. You should pump your tires every time before a ride, so having a good floor pump at home or in your car is key. Riding with low tire pressure can affect your ride in more ways that you can imagine: it can cause you to crash since the handling and turn of your bike is not efficient, it will increase the chance of a flat tire, and will make you ride slower and harder.

2) Running Shoe “Life”: Running in old or worn-out shoes is one of the most common causes of running injuries. How long can running shoes last? It varies from runner to runner, but usually between 300 to 400 miles. Don’t wait until your running shoes are beat and too old change. Sooner is always better than too late!

3) Cycling Shorts “Quality”: If you have been riding for quite some time, you know how important it is to have good cycling shorts. It can be a game changer. Spend a little extra on this department and your ride will be a lot more enjoyable. Padding is the number one factor in good cycling shorts.

4) Bike Cleats: Bike cleats are a very important piece of equipment but receive very little attention. Periodically you should check the bottom of your cycling shoes and check the cleats. You will know when is time for a new pair because they will be worn down. It is a very affordable and easy exchange but will make a big difference.

5) Sunglasses: Sunglasses are another essential item in a triathlete’s life. The lens can be darker, lighter, polarized, prescription, or clear... always make sure you are wearing a good pair during a workout, your eyes will appreciate it!

6) Running and Cycling socks: How many times have you finished a long run or a hard bike ride with a bad blister? At least once! Choosing the best kind of socks is going to make a big difference. Every athlete has a different preference (thicker, lighter, thinner, breathable, warmer) but once you find the one that works for you, make sure to stick with it!

If you take these small details into consideration with your training, you may find big improvements and success with the results!

Felipe Loureiro is a Triathlon Coach. He grew up in Brasil and has lived in San Diego for 12 years. Check his website at www.Breakaway-Training

Published with permission by Felipe Loureiro (Breakaway Training): http://www.Breakaway-Training.com/ Dr. Marsh has worked with and referrers patients to Felipe for strength and conditioning for many years now.

He is quite simply San Diego’s top performance enhancement athletic consultant!

Multivitamins are not dangerous

Last year the news created headlines referring to research stating that multivitamins increased the risk of dying. This did not make any sense and now recent research has disputed that

The reviewed study analyzed 21 articles and included 91,074 people and 8,794 deaths (Macpherson H, et al. 2012). The average age of the participants were 62 years, and the duration of supplementation was 43 months.

No effect of multivitamin-mineral use on all-cause mortality was observed. There was however a trend for a reduced risk of all-cause mortality across primary prevention trials.

According to this study you can safely take your multivitamins, it may actually do you some good.

To read the original abstract, click on the reference below.

Reference:

Macpherson H, Pipingas A, Pase MP. Multivitamin-multimineral supplementation and mortality: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2013 Feb;97(2):437-44. doi: 10.3945/ajcn.112.049304. Epub 2012 Dec 19.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.

The risk of sugar sweetened beverages

Most people believe that sweets are not healthy, and sugar sweetened beverages are associated with weight gain and also increased risk of type 2 diabetes. The reviewed research investigated the association between sugar sweetened beverages and several risk factors for cardiovascular disease (de Koning L, et al. 2012).

42,883 men were included in the study and followed for 22 years.

The results showed that the sugar sweetened beverages was significantly associated with increased triglycerides, C-reactive protein, interleukin-6 and tumor necrosis factor receptors 1 and 2 and decreased high-density lipoprotein (HDL), lipoprotein(a) and leptin. These are inflammatory markers and other risk factors. This led to an increased risk for cardiovascular disease.

You can improve your health significantly just by changing the habit of drinking soft drinks.

To read the original abstract, click on the reference below.

Reference:

de Koning L, Malik VS, Kellogg MD, Rimm EB, Willett WC, Hu FB. Sweetened beverage consumption, incident coronary heart disease, and biomarkers of risk in men. Circulation. 2012 Apr 10;125(14):1735-41, S1. doi: 10.1161/CIRCULATIONAHA.111.067017. Epub 2012 Mar 12.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.