Strategies to Combat Back Pain from Prolonged Sitting

Did you know, most people spend about 7.7 hours per day sitting?! This sedentary lifestyle, while often necessary, can lead to various health issues, including lower back pain, and often an indicator that we are doing too much (of not the right things for our body!).

Lower back pain is a widespread issue, affecting a large portion of the adult population at some point in their lives. The World Health Organization (WHO) reported that in 2020, 619 million people globally were impacted by lower back pain. This number is expected to rise to 843 million by 2050. It's the leading cause of disability worldwide, affecting people across all genders and ages. This kind of chronic pain is not just a physical ailment, it's often linked to mental health issues like anxiety, depression, and sleep disturbances.

The Centers for Disease Control and Prevention (CDC) has highlighted the risks associated with a sedentary lifestyle, including an increased likelihood of chronic diseases like heart disease, cancer, and Type 2 diabetes. Those who sit less often report fewer chronic diseases, improved mood and sleep quality, and better overall functioning.

Pain is a complex experience, with no specific area in the brain dedicated to its processing. It's influenced by various factors, including mood and individual pain tolerance.

So, what can we do to prevent this?!

Simple Strategies to Mitigate the Effects of Prolonged Sitting!

Despite the inevitable need to sit during daily activities, there are practical and low-cost ways to alleviate stiffness and lower back pain:

1. Stay Active: Counteract the effects of sitting by engaging in moderate-intensity exercise weekly. This could include yoga, gardening, water aerobics, or dancing. Even 10 minutes of movement can make a significant difference!

2. Strengthen Your Core: A strong core supports your spine, reducing stress on your back.

3. Incorporate Movement Breaks: Continuous sitting for even two hours can cause immediate adverse effects. Taking breaks every 30 minutes for stretching or walking can prevent these issues.

4. Engage in Micromovements: If regular breaks aren't feasible, small movements like chair press-ups can help. These movements relieve pressure and soreness.

5. Optimize Your Chair and Desk Setup: Ensure your chair supports your back comfortably, with your feet flat on the ground and knees aligned or slightly lower than your hips. The monitor should be at eye level to reduce strain. Try a standing desk too, they are a life changer for so many people.

6. Be Mindful of Your Sitting Habits: Periodically check your posture while seated! Sometimes that slouch happens so sneakily!


3 “DESKERCISES” to do during your movement breaks:

1. Seated Spinal Twist:

- Sit up straight in your chair

- Place right hand on back of the chair and your left hand on your right knee

- Gently twist your torso to the right, looking over your right shoulder

- Hold for 15-30 seconds, feeling the stretch in your spine

- Return to the center and repeat on the other side

2. Pelvic Tilts:

- Sit at the edge of your chair with your feet flat on the floor

- Keep your back straight and hands on your hips

- Gently arch your lower back and tilt your pelvis forward, then tuck your pelvis under and round your lower back

- Move back and forth slowly, engaging your core muscles

- Do this for about 1 minute

3. Seated Figure-Four Stretch:

- Sit with your feet flat on the ground

- Place your right ankle on your left knee, forming a figure-four shape

- Gently lean forward from your hips, keeping your back straight

- You should feel a stretch in your right glute and lower back

- Hold for 20-30 seconds and then switch to the other side

Want a more individualized strategy for improving your lower back pain?! We’ve got you covered: BOOK A FREE CONSULTATION HERE!

OR

Try one of our mobility workouts, shoulders, spine & hips HERE

---

Remember, pain does not necessarily mean you are broken, but it is an important indicator that should not be overlooked. <3 How many of you agree??

Trainer secrets on Protein

Our latest podcast was so much fun! One of our wonderful trainers, Megan, shared all about her wellness journey, becoming a trainer, nutrition and favorite fitness tips.

Her top underrated nutrition tip?!

Prioritizing protein! One of her favorite protein choices is greek yogurt and she’s sure to includes meat at most meals, stating that meat is hands down the best “bang for your buck” when it comes to protein bioavailability.

Proteins provide structure for muscle tissue, bone and skin. It is essential for life sustaining chemical reactions in the body, internal communication of cells, immune support, and is a source of energy and regulation.

BENEFITS OF PROTEIN
❖ Reduces appetite and hunger levels
❖ Increases muscle mass and strength
❖ Reduces cravings for late night snacking
❖ Boost metabolism and increases fat burning
❖ Lower blood pressure and helps maintain weight loss
❖ Helps the muscles recover after a lifting session
❖ Helps improve your physique, along with the building block of your blood, hair, skin, and nails

HOW MUCH PROTEIN DO I NEED DAILY? If your goal is to build muscle and change the body composition, protein is critical to your diet. Deciding how much you need in a day is easier than you think.

❖ If you are an moderately active individual, aim to hit between 0.8 - 1 grams of protein per pound of body weight. And if you are highly active, you may even need more!

❖ If you have a significant amount of weight to lose, then eat 0.8 - 1 gram of protein per pound of your goal body weight

High protein diets do NOT have to be boring and do not have to revolve around rubbery chicken breasts and protein shakes! Check out our high protein meal plans and recipes inside the BBH Fit App for ideas and variety.

Check them out here!

Ahigher-protein diet is vital for fat loss and weight management due to its appetite-suppressing benefits, increased calorie burn during protein digestion, and positive impact on body composition.

Simple Steps to Increase Protein Intake

1. Increase Portions of Protein-Rich Foods: Identify the protein-rich foods in your diet (meat, poultry, seafood, dairy, legumes, eggs) and consider increasing their portion sizes. For example, you might go from 1-2 ounces of chicken at dinner to 3-4 ounces.
   

2. Opt for Higher-Protein Alternatives: Many everyday foods have higher-protein substitutes that offer similar tastes. Small substitutions can make a significant difference in your total daily protein intake. Try greek yogurt and cottage cheese and higher protein grains like quinoa or amaranth. Cook rice in bone broth instead of water as a way to increase intake. Opt for lentil or chickpea pasta and add collagen to coffee.

3. Incorporate a Protein Powder: While protein shakes aren't a necessity, a high-quality protein powder can be a convenient way to increase your intake. Protein powders can balance the macronutrient composition of meals and help maintain satiety. Plant protein powders are also an option for those with specific dietary preferences or restrictions.

The Takeaway

Transitioning to a high-protein diet may seem challenging, especially for women who haven't previously focused on their protein intake. However, with minor adjustments to serving sizes, finding delicious recipes, shifting food choices, and the inclusion of supplements like protein powder, it becomes much more manageable!

Young-Onset Dementia

A growing concern over young-onset dementia has sparked our own interest in it, lately. Young onset dementia affects individuals under the age of 65. It is often misdiagnosed or overlooked due to its rarity and the age of those it affects. It encompasses a range of neurological conditions, with Alzheimer's disease, vascular dementia, and frontotemporal dementia being the most common types. The symptoms can vary widely but generally include memory loss, difficulty with problem-solving, and changes in mood and behavior.

The Role of Physical Activity in Prevention

What research has been confirming over and over again, is that physical activity can be a cornerstone of dementia prevention. Here’s how:

1. Boosting Cardiovascular Health: Exercise improves cardiovascular health, which is directly linked to brain health. A healthy heart pumps blood more efficiently, delivering essential nutrients and oxygen to the brain!

2. Enhancing Neuroplasticity: Physical activity stimulates the production of neurotrophic factors, chemicals that support the growth and survival of neurons. This enhances neuroplasticity aka the brain's ability to form new neural connections.

3. Reducing Inflammation: Chronic inflammation has been linked to neurodegenerative diseases. Exercise can help to reduce inflammation levels in the body, potentially lowering the risk of dementia.

4. Stress Reduction: Chronic stress is a risk factor for cognitive decline. Exercise, particularly aerobic activities, can reduce stress levels, thereby indirectly protecting cognitive health.

OTHER PREVENTATIVE MEASURES:

1. Social Engagement: Engaging in social activities more than once a month can be protective against early dementia, while social isolation can increase the risk.

   2. Vitamin D Levels: Maintaining healthy vitamin D levels is crucial. Severe deficiency has been linked to a higher risk of YOD. Consuming vitamin-D-rich foods and supplements can be super beneficial.

   3. Physical Strength:

   • Grip Strength: Improving grip strength, an indicator of overall physical strength, can help to lower the risk of YOD.

While the risk of young-onset dementia can be influenced by genetic factors, lifestyle choices play a significant role in our genetic expression. By adopting a routine of regular physical activity, focusing on cardiovascular health, and engaging in exercises that challenge the brain, individuals can significantly reduce even a genetic predisposition to dementia.

BBH Tailored Fitness Programs

At BBH, we understand the importance of a personalized approach to physical fitness, especially when it comes to cognitive health. Our programs are designed to cater to individual needs and preferences, in hopes that we can help you hit your own personal goals.

1. Personalized Cardiovascular Training: We focus on cardiovascular health through a mix of aerobic exercises, tailored to suit each individual's fitness level and preferences.

2. Cognitive Challenge and Variety: Our routines include exercises that challenge the brain, such as coordination and balance activities, to stimulate mental engagement.

3. Mind-Body Approaches: We love sharing ways you can better connect your mind-body connection. Often times you will hear us referring to shifting your focus to a certain muscle you are trying to engage, to form that connection.

4. Stress Management: We love to weave in stress reduction techniques, recognizing its critical role in overall brain health.

Download the BBH Fitness App for fitness programs and nutrition plans you can trust to improve your physical and mental health!

Biohack: Cold Plunge

Biohack Spotlight: The Rising Trend of Cold Water Therapy

First, have you heard the word biohack tossed around and wonder what it means exactly?!

In a nutshell, biohacking is experimenting with biological systems to enhance physical and mental performance, or optimize body functions. It can range from lifestyle and dietary modifications to advanced techniques like gene-editing and self-monitoring with gadgets. It varies per person, and the key is experimenting to find what works best in your own unique body.

COLD PLUNGING, have you tried it?!

What is it?
The ancient ritual of immersing oneself in cold water has transitioned from a niche practice, popular among athletes and biohackers. and has become a mainstream wellness trend. The allure of cold water therapy is captivating a broader audience in 2024, thanks to its potential array of health benefits, including enhanced stress resilience, improved muscle recovery, and a boost in mood.

Cold water therapy, also known as cryotherapy, involves exposing the body to extremely cold temperatures for a short period of time. This practice can trigger a natural response from your body, releasing endorphins and activating the sympathetic nervous system. The result? Potentially a notable increase in stress resilience, faster muscle recovery, and a general uplift in mood.

Here are some key benefits that continue to be researched:

1. Improved Circulation and Reduction in Muscle Soreness: Cold water immersion after exercise has been found to potenially help reduce muscle soreness and aid quicker recovery of muscle strength and function. This is particularly beneficial after intense physical activities.

2. Enhanced Immune System and Reduced Infections: Regular participants in cold water swims have also been seen to have more resilient immune systems. For instance, a study found that regular cold water swimmers contracted fewer upper respiratory infections compared to a control group. This is possibly due to boosted antioxidant protection in their bodies (read more here)

3. Mental Health Benefits: Cold plunges can potentially improve mood and have antidepressant effects. This might be because cold exposure activates the body’s “fight or flight” response, leading to an elevation in levels of neurotransmitters like dopamine and norepinephrine. A case study reported significant mood improvement in a woman with severe depression following regular cold water swimming (read more here)

4. Improved Body Composition and Thyroid Function: Some evidence suggests that cold exposure can improve body composition by activating brown fat, which aids in burning calories. It might also balance thyroid hormones, contributing to better metabolic health

5. Better Sleep and Increased Energy: Regular cold exposure has also been linked to potential better sleep quality and improved energy levels. It may also reduce anxiety and stress, contributing to a more relaxed state of mind

With any new practice you are adopting, it's crucial to approach this practice gradually and consult a healthcare professional before starting, especially if there are underlying health issues.

So, what about a cold shower? Is it the same?

While a cold shower can be invigorating and still may have benefits,cold plunge purist would argue that it’s not as beneficial as full-body immersion. These specialized tubs allow water temperatures to drop below 55 degrees and the full-body submersion plays a crucial role in maximizing the therapeutic effects of cold water therapy.

Whether you're seeking to boost your mood, speed up muscle recovery, or enhance your body's resilience to stress, cold water therapy may help! We’d love to know if you have personal experience with cryotherapy. Please share in the comment section!

Tread with Caution: The world of compounded weight loss drugs

Promising Weight Loss Drugs

As the new year unfolds, many of us are embracing resolutions, especially those related to health and weight loss. We totally understand the battle around sustained weight loss and want to recognize the huge potential around trending weight loss drugs approved by the FDA for helping pre-diabetic and diabetic patients. In my opinion, this is a very exciting time to hopefully see the obesity epidemic curbed in a big way. We’re seeing at risk individuals achieve substantial weight loss and improve their overall health. This could create a huge dent in our overall medical care costs across the globe. It’s also exciting to see that in many cases, the results patients are having from taking the drug inspire and motivate them to eat healthier and move more as a way to safeguard this better health.

Wagovy, Ozempic, Mounjaro, oh my!

Semaglutide medications like popular Wagovy and Ozempic are typically prescribed for individuals with type 2 diabetes to help manage blood sugar levels and signaling to the brain “fulllness”.

Before considering any medication, including semaglutide, it's wise to consult with your doctor. While these drugs are promising, the collected data around them only extend about 20 years, making what we know about long term effects, quite limited. It is best to have your doctor assess your health status, consider your medical history, and determine the most appropriate treatment plan based on your specific needs.

Enter Compounded Semaglutide

I started getting one email after another from boutique fitness clubs in Chattanooga and Atlanta and NYC and from med spas all over advertising their new “medical weight loss fitness program”. And what I discovered from digging a bit more is that many of these programs were packaging compounded semaglutide drugs into their program, making it easier for the general public to get the weight loss drug. And this is where I throw up my red flag and say, if this intrigues you, tread with caution.

So what is compounded semaglutide?

Compounded semaglutide refers to the practice of combining or altering the commercially available medication, semaglutide. Compounding drugs can be very helpful in shortage situations or in situations where it can address a patients allergy to a specific ingredient in the commercially available drug. But, compounding medications also introduces potential risks.

1. Effectiveness Concerns: Compounded medications may lack the precise formulation and quality control of commercially available drugs. This raises concerns about the effectiveness of compounded semaglutide in managing blood sugar levels as intended.

2. Dosage Accuracy: Achieving accurate dosage in compounded medications can be challenging. Variability in dosage may lead to inadequate blood sugar control or, conversely, increase the risk of side effects.

3. Safety Profile: Commercially available medications undergo rigorous testing to establish their safety profiles. Compounded semaglutide may lack such comprehensive safety data, making it difficult to assess potential risks and side effects accurately.

4. Contamination and Stability: Compounding introduces the risk of contamination and instability. Improper handling or storage of compounded semaglutide could compromise its effectiveness and safety.

5. Lack of Regulatory Oversight: Unlike commercially available medications, compounded drugs may not be subject to the same level of regulatory scrutiny. This absence of oversight can pose challenges in ensuring product quality and patient safety.

Patients considering compounded semaglutide should consult their healthcare providers to thoroughly discuss the potential risks and benefits.

…more on this from the FDA

The Bottom Line

I’m excited about the potential these weight loss drugs have to create a huge impact on the obesity epidemic and the ripple effect we will likely see it have on choosing to move more and eat healthier to sustain the results from taking the drug. The wellness expert in me says “BRING IT ON!”

But, I’m cautious and concerned for anybody that chooses to take semaglutide or its’ compounded versions without consulting their doctor and doing the research needed to make sure that the product they are getting is safe and legitimate. We still don’t know what happens with long term drug use on the population it was intended for, and we absolutely don’t know what long term effects it will have on a population for whom the drug was not intended for. It’s so tempting to want to use semaglutide to lose those last 5 or final 10 lbs, but will the side effects and potential long term effects be worth it? We just don’t know yet.

What are your thoughts on this? Please add your comments below. I know this topic can absolutely stir up a lot of emotions and opinions. I’m curious what your experiences have been with any of these drugs, what other questions you have around it, and what feedback you can share with us all.