core exercises

Reboot Your Core [Functional Movement Group]

It's that time of year where we're thinking of getting back into shape again.

But...before you begin to build lean muscle through exercise, it is important to make sure key core muscles are balanced, mobile and strong. If they are not, everyone from body builders to those who are more sedentary are predisposed to disk herniations or muscle and ligament injuries.

You cannot build function on dysfunction.

FMS (Functional Movement Systems) is a method of personal training that addresses this common problem. In this group, we will learn self-myofascial release, stretching and strengthening. This will improve your mobility and core strength. With a more “functional” frame, you may move into more resistance or weight training with better safety. We will also discuss our progress and set personal goals.

Reboot Your Core will take place at Reboot Center on the following Saturdays @ 9:30AM: 

March 9th: Feet & Legs

  • Self-myofascial release through rolling and stretching feet, calves, IT bands, and quads

March 23: Pelvic Stabilization

  • Assess and strengthen pelvic floor
  • Assess and correct abdominal and psoas muscle imbalances

April 6: Correcting "Dead-Butt Syndrome"

  • Release and stretch piriformis
  • Assess and strengthen gluteal muscles

April 20: Back & Upper Extremities

  • Release and stretch erectors, pecs, rhomboids and traps
  • Stabilize back and shoulders through resistance

To register, call (360) 331-2464 to reserve your spot. Limited space is available.

 

Preparing for your first group visit:

Participants who are established Reboot Center patients: One-on-one assessments with Dr. Dana are encouraged prior to March 9th so that she can send you an individualized workout schedule after each group.

Participants who are not established Reboot Center patients: A prerequisite to participation in the group is a one-on-one assessment with Dr. Dana prior to March 9th. This visit allows Dr. Dana to determine an appropriate workout schedule for you following each group visit.

The equipment list will be provided to you prior to the first visit. For details, please e-mail Dr. Dana.

About the facilitator:

Dr. Ruth Dana, ND learned about FMS through her active participation in Sports Medicine Club at Bastyr University. After a roller skating injury, she worked closely with an expert in the field, applying this method to her exercise routine daily to get back to enjoying her favorite sport with greater safety. She is passionate about sharing FMS with those who are in pain or wish to build lean muscle safely.

 

Billing logistics:

Pre-pay (non-insurance): $180

Insurance: For those with insurance that covers visits with Dr. Dana, standard office visit co-pays apply, and visit charges will be billed to insurance. 

Questions? Contact Dr. Dana.


heart

Love your Heart

February is National Heart Month, so there’s no better time to give some love to the ticker! Cardiovascular health is essential to overall well-being. The following suggestions are all ways to manage risks associated with cardiovascular disease. The risks include high blood pressure, high blood lipids, high blood sugar, being overweight, and inflammatory diet/lifestyle.

 

Diet and Exercise:

Maintaining a good diet and regular exercise should be part of any heart health plan. Following diets like the mediterranean diet which focus on fruits, veggies, whole grains, and heart healthy fats/oils such as nuts, seeds, fish, avocado, and olive oil can significantly reduce the risk of heart disease1. When it comes to physical activity regular moderate to high intensity exercise that gets your heart rate up to target is best2. See my previous post for more on finding out how to accomplish your exercise goals.

 

Stress and Emotions:

Stress and emotions are also a important factor in managing heart disease3. Reducing stress/anger and having love in your life should not be overlooked. Having your salivary cortisol measured can provide a window into how well stress is being managed. Then a plan can be created to improve your stress response. Addressing mental health concerns such as depression and anxiety is an important piece as well.

 

Cardiovascular Tests:

In addition to basic metabolic and lipid blood tests Reboot offers advanced cardiovascular health tests. A NMR Lipoprofile test is one such test that not only measures your “good” and “bad” cholesterol but also reports cholesterol particle and size, which gives more specific information about heart health. In addition to this, the test evaluates insulin resistance or high blood sugar. Keeping your blood sugar well controlled is essential to prevent damage to blood vessels, which can lead to heart disease. Another test often overlooked but worth considering is high sensitivity C-reactive protein or hsCRP. This test is a general marker for inflammation in the body and is often elevated with heart disease. Think of inflammation as the match that starts the fire of heart disease.

 

Naturopathic Treatment: a plethora of options!

Naturopathic integrative medicine offers a wealth of nutritional, herbal, and homeopathic support to address all of these risk factors, without pharmaceuticals. There are far too many wonderful ways to support the cardiovascular system to mention here, and treatment is always customized to you as an individual.

 

To become a Reboot Center patient, click here.

 

References:

  1. De Lorgeril M, Renaud S, Mamelle N, et al. Mediterranean alpha-linolenic acid-rich diet in secondary prevention of coronary heart disease. Lancet. 1994;343(8911):1454-9.
  2. Tanasescu M, Leitzmann MF, Rimm EB, Willett WC, Stampfer MJ, Hu FB. Exercise type and intensity in relation to coronary heart disease in men. JAMA. 2002;288(16):1994-2000.
  3. Smith GD, Ben-shlomo Y, Beswick A, Yarnell J, Lightman S, Elwood P. Cortisol, testosterone, and coronary heart disease: prospective evidence from the Caerphilly study. Circulation. 2005;112(3):332-40.

healthy woman

The REBOOT Model: Beyond Chronic Disease

Recover from chronic disease? Waitaminute!

One doesn't hear that said much...But, consider it an absolute possibility, given the proper testing and a targeted recovery program.

Over the course of many years in practice, caring for and learning from patients, consulting with other health care providers, reading the literature, and thinking about this a lot....I have come to understand, intimately, the fundamental differences between Eastern (Chinese, Ayurvedic and others), Western, naturopathic, and integrative approaches to health and wellness. Through this process I have learned that most* chronic disease can be....and I hope that I don't get in trouble for writing this....cured.

 

How Does Chronic Disease Happen?

Chronic disease arises when the body is unable to stay in homeostatic balance primarily because of:

  1. Lack of nutrients: when your body is provided with sufficient nutrients, then it can maintain, repair, and restore itself. 
  2. Lack of sleep: During sleep, the body repairs itself. Chronic insomnia hinders necessary cellular repair mechanisms.
  3. Excessive toxic exposure: toxins inhibit, damage, and block enzymes and hormones, displace vitamins and minerals, damage cell membranes, DNA, and modify gene expression. In essence, toxins make it difficult for your body to do its job.
  4. Excessive chronic stress: prolonged stress can poison. It impacts the immune system by raising catecholamines and suppressor T cells levels. It reduces insulin sensitivity (think diabetes), it can alter acid concentration in the stomach (think reflux), contribute to arterial plaque buildup, and even contribute to tumor development. Yep.

 

Get Beyond Chronic Disease with the REBOOT Model:

There are two simple but critical principles at the foundation of the REBOOT Model, upon which testing and treatment is based:

  1. The body is innately self-healing
  2. The body is extraordinarily intelligent and knows itself inside and out (literally), down to the smallest neutrino. In its infinite wisdom, unless it is very compromised, your body knows:
    • Where to channel nutrients
    • How to direct its many metabolic processes
    • How to make its own cells, enzymes, neurotransmitters, hormones, etc.
    • How to get rid of (most) toxins and cellular debris

Unlike the standard Western failed treatment approach to chronic disease, the REBOOT Model doesn’t offer “crutches” or quick “fixes.” The success of the REBOOT Model lies in the fact that it simply supports the structure and function of cells, tissues, and organs. That is pretty much all there is to it, yesssiireee.

Consider the Plant Metaphor: If you provide a plant with sufficient sunlight, nutrient-laden soils, and clean water, it will thrive.

Similarly, if you provide your body with sufficient light, sleep, activity, nutrients, water, while avoiding stress and toxins, your body can change its own oil, repair its own leaks, grease its own joints, heal its own cuts. In essence, given the proper foundational support, your body can successfully maintain, repair, and restore itself, without pharmaceutics, 99.99% of the time.

Each system in the body has its own challenges and its own requirements. Our first REBOOT Program just rolled out at Reboot Center, the Heart REBOOT Program, and there are 7 more system-specific programs on the way:

  • Cognitive Health REBOOT Program
  • Gastrointestinal REBOOT Program
  • Hormone REBOOT Program
  • Immune REBOOT Program
  • Mental/Emotional REBOOT Program
  • Musculoskeletal REBOOT Program
  • Neurodevelopmental REBOOT Program
  • Thyroid REBOOT Program

If you are interested in pre-registering for one of these, please email me, and I will keep you posted.

Treatment is targeted, individualized to each patient, and powerfully successful.

 

*Understandably, there are conditions that cannot be cured and where the REBOOT Model should not be used, such as conditions where structural damage is beyond repair (such as with liver cirrhosis) or congenital issues (such as congenital heart defects or familial osteochondritis). 

 

To become a Reboot Center patient, click here.


heart model

Heart REBOOT Program: Win Back your Heart!

Are you ready to actually reverse your heart disease, hypertension, coronary artery disease, and arrhythmia?

Robust and unrestricted health should be, hands down, our most prized possession. There ought to be nothing more important than a healthy body through which to experience life.

You probably don’t want to be slowed down by chest tension, shortness of breath, episodes of irregular heart beats, or leg cramps. You want to be FREE to yodel from a Nepalese mountaintop, go on diving adventures, ride bareback in the snow, host dinner parties with ease and joy, and whitewater raft with your friends, without being tethered to your symptoms, doctor’s office, or pharmacy hours.

Our Western medical system is centered around drugs that treat disease, surgical procedures that cut out disease, and EKGs, colonoscopies, DEXA scans, mammograms MRIs, CT scans, and other state-of-the art imaging techniques that visualize disease. This system costs trillions of dollars annually. And each one of us is helping to foot the bill through our taxes, insurance premiums and deductibles, and out-of-pocket medical expenses.

The kicker question, though is: After all that treatment, are you truly freed from your nagging chronic condition? Or do you leave the doctor’s office with a prescription that needs to be filled every month, while you keep our fingers crossed that the ghost of unsolicited side effects doesn’t come knocking on your door?

You deserve better.

Healthful food, clean water, proper activity, and quality sleep are painfully marginalized in Western medicine, the reasons for which are the subject of a future post.

The Western medical paradigm manages acute trauma and life-threatening disease in an extraordinarily successful way. Acute care is its ever-so-brightly shining light, and I am a firm advocate of emergency rooms, burn centers, and antibiotics when they are truly indicated.

Chronic conditions, not so much. People with chronic issues are begging to be cured, and not simply managed with a finicky, and perhaps costly, drug regimen forever more.

It’s time to seriously shed the shackles of chronic disease! (YES, it’s possible!)

I have developed the REBOOT Model to chronic disease care, upon which the Heart Reboot Program is based.

 

The Heart REBOOT Program:

Heart disease is the leading cause of death in the US. With the current Western medical paradigm, common tests used to diagnose cardiovascular disease include blood pressure readings, blood tests (including cardiac enzymes, kidney function tests, cholesterol and other lipid levels, and electrolytes), echocardiograms, electrocardiograms, holter monitors, stress tests, contrast CTs, and cardiac catheterizations, among others.

What do these tests actually do? They show late-stage disease, which rears up after years of improper maintenance of cells and tissues. At this point, the goal would be to effectively reverse the disease by nourishing cells and healing tissues. But, it's never too early to get on the prevention track!

The Heart REBOOT Program is a comprehensive, drug-free approach involving precise testing and individualized treatment to reverse heart disease and associated diseases as well as prevent future cardiovascular disease.

The Heart REBOOT Program Assessment includes:

  1. Testing for deficiencies:
    1. Select vitamins and minerals
    2. Essential fatty acids
    3. Amino acids
    4. Enzymes
    5. Other specific compounds
  2. Testing for toxicities:
    1. Heavy metals
    2. Environmental pollutants
    3. Electromagnetic radiation
  3. Testing for other cardiovascular markers
  4. Sleep assessment
  5. Nutritional assessment
  6. Stress assessment
  7. Functional Blood Assessment
  8. Physical examination

The Heart REBOOT Program Treatment is targeted, individualized to each patient, and powerfully successful.

The goal: dare I say "cure"? It's about time we reclaim this term and concept in full force!

My standards are high.

Hop on board.

Change your life.

Start here.

 

Disclaimer: Please don't discontinue taking medications or make any other changes to your treatment regimen without discussing these with your physician beforehand. The content of this blog is NOT to replace the advice of your physician. If you suffer from conditions including heart failure, heart valve disease, or congenital heart disease, these may include structural changes that are not reversible with the Heart REBOOT Program.

 

References:

https://www.nhs.uk/news/heart-and-lungs/study-says-theres-no-link-between-cholesterol-and-heart-disease/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3209548/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1849948/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3798856/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5067287/

 


woman sleeping

5 Easy Steps To Sleeping Like A Baby (Again)

Do you find it frustratingly difficult to fall asleep at night? Wake frequently during the night? Weary-eyed at 4AM, without being able to fall back asleep?

The many variations on the theme of insomnia are a major health concern, to the point where the CDC has declared it a public health epidemic. Americans are notoriously sleep-deprived, and the stats in this country are staggering:

  • Approx. 30% of adults have symptoms of insomnia
  • Approx. 10% of the population may suffer from long-standing insomnia
  • Insomnia costs the workforce $63.2 billion a year in lost productivity
  • Insomnia is a major contributing factor to deaths caused by motor vehicle crashes
  • Roughly 27% of working women suffer from insomnia, compared to 20% of working men

Insomnia is defined as: “Difficulty initiating or maintaining sleep, or both, despite adequate opportunity and time to sleep, leading to impaired daytime functioning.” Sound like you fit the bill?

In my office, I see lack of good sleep likely undermining or being a contributing factor in many conditions, including chronic fatigue, anxiety, depression, and IBS. In fact, studies have shown that ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, obesity, and stroke. Insomnia can also increase the risk of car crashes, work-related accidents, and cancer.

 

How much sleep is enough?

Here are the recommended number of hours of sleep per age group:

  • 0-1 year: 12-16 hours/day (including naps)
  • 1-3 yrs: 11-14 hours/day (including naps)
  • 3-5 yrs: 10-13 hours/day (including naps)
  • 6-12 yrs: 9-12 hours/day
  • 13-18 yrs: 8-10 hours/day
  • Adults: 7-8 hours/day

 

Bottom Line: The right quantity and quality of sleep is worth it!

Consider these health benefits of good snoozing:

  • Healthy growth and development in kids
  • Proper healing and repair of your heart and blood vessels
  • Improved insulin response - this is the hormone that controls your blood sugar level
  • Improved immune function, enabling your body to fight infections with more oomph and keep inflammation in check
  • Better ability to think, learn, work, and be actively and positively engaged with your environment.

 

How To Get Sleeping Like a Baby Again:

Here are some tried-and-true methods to help encourage great sleep. If you still need help rebooting your sleep after implementing these, consider a Reboot consult.

  1. Create a foolproof sleep environment:
    1. Your bed, pillow, sheets, and blanket should be as clean, natural, and organic as possible. This reduces exposure to toxic chemicals, including formaldehyde, benzene, and naphthalene.
    2. Keep your wifi off at night. Here's why. This is particularly important for individuals who have a known sensitivity to EMFs. But, all of our brains would surely benefit from reduced exposure, especially at night, when our bodies are in repair mode.
  2. Set yourself up for nighttime success with your daytime activities:
    1. Avoid caffeine after noon
    2. Exercise daily, preferably in the morning
    3. Get plenty of fresh air and sunlight
    4. Have dinner by 7:30PM
    5. Get into bed by 9PM in order to be asleep by 10PM
  3. Establish an evening routine to encourage an easy transition to bed. This routine may include:
    1. A warm bath
    2. Meditating
    3. Reading a good book
    4. Spending quality time with loved ones
    5. Try to avoid computer use within two hours of going to bed, as the blue light can suppresses the production of melatonin (aka. our “sleep hormone”)
  4. During the night:
    1. Righto, Keep that wifi off!
    2. Get your room as calm and dark as possible- consider black-out blinds and reduce extra sources of light
    3. Open your window a bit, even if it’s just a sliver, so that the well-oxygenated air from outside can circulate through the bedroom
  5. If you still need some extra supplemental support:
    1. My go-to supplement is NapCaps, which contains herbal extracts of valerian, passionflower, and lemon balm, as well as L-Theanine and 5-HTP. It works wonders for many of my patients (and me)!
    2. 1-2 teaspoons of a gentle lemon balm & chamomile tincture or a cup of tea from these herbs can also be lovely, taken 15 minutes before bed.

It’s ALWAYS important to focus on any underlying factor(s) or conditions egging on that nighttime wakefulness. Salivary adrenal hormone testing can help to determine abnormalities in your circadian rhythm cycling (ie. you should have the “wake” hormones be high during the day and the “sleep” hormones high during the night, but sometimes these levels are turned around or are otherwise abnormal). I use this type of testing often in my office, and have found it to be a foundational part of the assessment process for insomnia.

Want to make an appointment at Reboot Center? Easy!!

 

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3157657/

https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency

https://www.sleepdr.com/the-sleep-blog/cdc-declares-sleep-disorders-a-public-health-epidemic/

https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side