Surviving the Silly Season

The Holidays are an easy time to let go, but when trying to get back to your regular routine can always be be an uphill climb.

The festive season has begun and it’s that time where normal routines spiral out of control. Making it harder to return to your normal once the dust settles in the new year. Here are some things to consider over the holidays to keep you on track!

exercise-icon-19 (1)Keep Moving

Taking time off over Christmas is perfect for doing something new and challenging. Get involved with the family and enjoy it all together. You might be away from home so getting more creative with what you can do.

Try things like…

  • Paddle boarding or kayaking
  • Going off for a hike in the bush
  • Taking up power walking or running
  • Beach cricket or Volleyball
  • Snorkeling
  • Take up swimming
  • Work on the garden

Make up your own HIIT workout with body weight movements. Last year I posted the Holiday WOD, this might give you some ideas.

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Try to fit in exercise of at least 30 minutes a day, this will have you feeling better for it.

Keep HydratedCircle-icons-water.svg

With the summer arriving, it can be hard to judge how hydrated you are. Plus, with the extra consumption of alcohol, hydration levels will deplete quicker.  Keep an eye on your pee! The darker the colour the more urgent you’ll need to up your H20.

meditation iconEnjoy Quality Food

It’s the time of year we “let loose” and then a week later set really high standards with new years resolutions. Pick and choose when you want to have the treats, just don’t make every meal a cheat meal.

Intersperse it with eating good quality food, then by New year you won’t feel so guilty and will be able to set a goal that is more realistic.

Finding Time To Relaxexercise-icon-19

The weeks before the actual holiday start can be extremely stressful with organising the family, work deadlines, Christmas parties etc.

Using the holidays as a time to regulate your stress levels. Try to think about yourself also during this time.

Some ideas…

  • Spa day
  • Work on a breathing practice
  • Meditation youtube/app
  • Take up a beginner’s yoga class
  • Relax on the beach

How often do you get time off work for this long? Having a balance of relaxation and play is important to recharge and be ready for the new year.

Have a merry Christmas and Healthy AND Happy New Year!

How young is “too young” to lift weights?

There’s still controversy with regards to when it’s safe to begin resistance training. Find out the benefits of weightlifting for your child’s development.

In my last blog I covered the misconceptions of lifting weights as we get older. Today we go to the other end of the spectrum, which is as equally misinformed with regards to children starting resistance training.

Across social media we see a growing trend of children involved in barbell training. Whether it’s supplementary training for their sport or weightlifting for competition. But there still remains a stigma or controversy towards children and weightlifting. This can make it extremely difficult for a parent to make an informed choice if they consider enrolling their child into a programme.

What are the concerns?

The most common worries for parents is injury risk and belief that lifting weights may stunt their growth by causing damage to the bone.

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Injury risk is always there, in any sport. But statistically weightlifting has a fairly low injury rate when compared to other sports. In one study, the overall injury rate per 100 participant hours was 1.92 for rugby and 6.2 for football and 0.0017 for weightlifting.

The biggest factor keeping injury risk so low is supervision and good coaching within a structured setting. Especially with children, keeping them focused on correct technique and giving appropriate programming to match their ability.

Another common myth of children weightlifting is that it causes damage to growth plates of the bone which could stunt healthy growth. There has actually been no scientific evidence or case studies to show that growth plates become damaged from weightlifting.  The most common cases of growth plate damage come from popular high impact sports like football, hockey, basketball and volleyball.

What are the benefits?

Weightlifting has been shown to decrease injury rates by increasing bone strength, tendon strength and improving the strength of stabiliser muscles to prevent injury during practice and competition.

During preadolescence we have heightened neural proliferation and central nervous system (CNS) maturation. With increased load and stress on the body with resistance training provides an additional stimulus to the already natural proliferation taking place. This results in a boost in neural development compared to youth who do not partake in resistance training.

How and where to start?

  • Firstly this does not mean your 7 year old will be throwing around heavy weights. There’s a process to building up a child’s competence with functional movement.
  • Finding a gym that offers a programme for kids, which can be adapted to the ability of each child and that they’re supervised by a qualified coach.

Development of trainingTo begin with, every child needs to learn functional movement patterns without any weights to have competency and understand the movement. With repeated exposure it develops whats called their “training age”. This is not their physical age, the years spent participating in their chosen sport/activity. A child at 7 years old, exposed regularly to a functional skill movements programme will have a higher training age by the time they reach puberty. This gives them a greater advantage to grasp the more complex tasks and see greater fitness gains in later stages of development.

Hopefully this will give you more confidence entering your child into a weightlifting programme. It is safe for children of all ages to lift weight as long as it’s supervised by an experienced trainer. Understand that the reward far greater than the risk.

References

  • Hamill B, 1994 Relative safety of weight lifting and weight training.
  • Legerlotz et al, 2016 Physiological Adaptations following Resistance Training in Youth Athletes-A Narrative Review
  • Malina RM, 2006 Weight training in youth-growth, maturation, and safety: an evidence-based review.
  • Powell et al, 1999 Injury patterns in selected high school sports: a review of the
  • Neurological benefits
  • Negra et al, 2016 Effects of High-Velocity Resistance Training on Athletic Performance in Prepuberal Male Soccer Athletes

Resistance Training as I get Older

Including strength training into your exercise routine as your aging will not only improve your daily life but extend your independence long after retirement.

Treat strength training like your retirement plan

If planning your finances to have a good retirement in the future, you should also consider what your health and well being will also look like at that stage.

Once over the age of 30 we start to see muscle loss of 3-8% every decade. From 50+ this percentage escalates.Muscle loss as we age

How does Muscle loss effect my future?

Previously I wrote a blog on redefining “your normal”. It’s a continuously changing shape, molded by your own abilities and limited by fears, lifestyle and lack of challenging the boundaries.

Loosing muscle with age has shown that balance and walking pattern deteriorates, which increases the risk of falling. This reinforces fear and the walls of normal slowly close in.

The other factor with a decline in muscle mass is that bone density follows the same path. This is not a great combination; high falls risk and low bone density.  Leaving that next fall to be potentially the next fracture.

That’s got the doom and gloom out the way!

How does resistance training fit in?

Resistance training comes in all shapes and forms. Using the right type of training should reflect on the individuals health, abilities, mobility and understanding of movement to ensure safety.

It’s well known that resistance training helps to increase muscle mass and strength. To achieve these changes there needs to be a physical and metabolic stress to exceed the demand of the muscle. This increased demand helps to stimulate muscle growth.

By applying this type of training 2-3 times per week we can slow the effects of aging and maintain the levels of independence well into our retirement age.

Resistance training can be as simple as body weight movements, gym machines, free weights, all the way to TRX suspension or High intensity training such as CrossFit.

Be careful what you read about strength training

The distorted truth through the media, of weightlifting is that it’s not safe and will cause you to suddenly have super inflated muscles. While this might be true for professional lifters that have dedicated their lives to their sport, for the average person it will provide strength and improve body composition.

The deadlift and squat are compound movements and we use them in everyday tasks. These are essential movements, when we lift things of the ground or pick the kids up we use these types of movements. Getting stronger at them will protect us from injury.

Recently there’s been some outcries from highly regarded health professionals in the States after Readers Digest published a bold article listing exercises that are “dangerous” for individuals over 50 year old. Without evidence to support these statements.

Here’s to name a few:-

  1. Push-ups
  2. Squats with weights
  3. Bench press
  4. Burpees
  5. Pull-ups
  6. Deadlift

The above list of movements all have a level of function to play in your day to day life and completely avoiding them would only lead to further weakness. The video below by the institute of Clinical excellence shows the varying resistance exercises elderly people are able to achieve.

It’s never too late

As we age there’s still potential not just to maintain but also build muscle even going into your 60’s. It is important though to find the right level of training that matches your current level of fitness and not your expectations from years gone by.

If your at a gym, a trainer might be able to guide you with the correct exercises. You may want to get professional medical advice with a specific exercise programme to match your level of conditioning and prevent injury.

What’s important is that you put some resistance training back into your life and see the improvements in your general well being.

 

References

Volpi et al (2004) Muscle tissue changes with aging

Ambrose et al (2013) Risk factors for falls among older adults: a review of the literature

Edwards M, et al. (2013) Muscle size, strength and physical performance and their association to bone structure.

Seguin, et al (2003) The benefits of strength training for older adults

Training – Finding the Sweet Spot

Understanding your training load and tracking your acute:chronic ratio is a great tool of avoiding injury but seeing regular improvements when training.

Bourdon et al 2017

Understanding your abilities with training is a constant adaption. In the gym or on the training field, knowing your boundaries of training intensity will allow you get the best results and minimise risk of injury.

In 2016 there was conference in Doha, Qatar bringing many of the worlds leading sports science experts to discuss monitoring athletes training loads. This is Journal draws together the key points from the conference.

The importance of monitoring your training load is to get the best out of training and make improvements. But also tracking this figure helps minimise risk of injury.

Acute-Chronic Workload Ratio.jpg
Training loads of each session is referred to as ‘Acute’ workload, this is compared to each week throughout the year, it’s referred to as your ‘Chronic’ workload. The objective is to make sure there is no big spike in acute workload compared to chronic workload. A spike in acute workload will lead to fatigue, poor performance and increased risk of injury. As displayed in the diagram a ratio increase increase acute:chronic of more than 1.5 results puts you in the red zone that indicates a greater chance of injury. Also worth pointing out, taking your training level below 0.8 of your chronic workload, surprisingly showed a higher risk of injury.

Staying within the workload “sweet spot” is your goal to minimising injuries. It takes time to build up training load and this should be done gradually.

Measuring Training Load

To monitor your overall effort in your workout there is a simple method of combining:

Internal Load: These are the biological/psychological factors. This could be heart rate monitors, blood lactate levels or rate of perceived exertion.

External Load: Power output, speed and acceleration derived from GPS and accelerometer devices.

Tracking your training load is a great way of assessing your own capacity to handle the session. Over time this can provide information on training load adaptation.

Internal Road x External Road = Training Load

In CrossFit there’s too many variables to monitor with different workouts each day. Use your strength component to measure your external load, this will be a more consistent figure. Whether it’s a dead lift, back squat or strict press. Record internal load a rate of perceived exertion, using a visual analogue score, see below.

The acute:chronic workloads apply to all levels of athlete, not just beginners and people returning from injury. Even at the top level our training intensity needs to be tailored to our own individual needs.

Below is a summary of the journal.

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Bourdon et al. (2017) Monitoring Athlete Training Loads: Consensus Statement Int J Sports Physiol Perform Performance

Crossfit: Is it time to go Rx?

Are you at that point in your CrossFit training where you’re asking if it’s time to go Rx in a workout? Read on to make sure it’s safe and no risk of injury.

Have peace in the process and joy in the progress

For a seasoned athlete this question is almost a full gone conclusion in deciding to do the prescribed workout. But even then on any given day factors can play their part in deciding if they need to adjust the workout. For the newer athletes and the others that have just been plugging away and making progress on the scaled options, it can be tempting to move into the prescribed workouts.

What does “going Rx” really mean?

  • You can safely move with consistency even when under fatigue.
  • You understand the purpose of the workout and can complete it within or around the desired goal.
  • Your coach is confident with you doing the workout.

Safety and Consistency

It’s the main concern for anyone attempting to workout at a prescribed level for the first time. Developing your competency of individual skills in the strength phase of training is vitally important. But also being able to match it with consistency when doing multiple reps. It’s important to be honest with your ability.

Moving either your body or heavy weight inefficiently and inconsistently over multiple reps only increases the risk of injury. If it means you continue building strength with the scaled options, so be it. Most workouts will repeat 2-3 times per year, giving you another opportunity for the next one. 

Understand the purpose

Every time you walk into the gym and see the new workout on the board consider that there is a purpose to each one. Workouts are not just slapped together. The coach has programmed each workout to compliment the type of strength work you’re doing and the stage that you’re in, within the program.

Each individual workout is designed to expose your body to different metabolic demands. A workout designed to be a short 5-8 minutes is expectant for you to be able to train continuously during this time at a weight you can keep going. If you’re going Rx and taking long breaks, this defeats the object of the session.

The other side is doing a workout that’s meant to be long in duration testing stamina. If you’re scaling too low, this could get you through the workout much faster. While this looks good on the whiteboard you won’t get the intended aerobic demand to your body.

If you’re unsure about where your expected to finish or what weight would be appropriate….

Speak to the Coach

Coach has been watching you week by week and is aware of your abilities. They also understand the stimulus of each workout. So if you’re still unsure of what level you’re at, ask the coach. They’ll guide you on appropriate weight, pacing, expectation of finish time and offer scaling options if you’re injured or still not ready for a particular movement.

If the coaches decision is lower than your expectation, leave the ego at the door. This is for your own safety and you’ll still end up getting an effective workout.

Gradually you’ll find there’ll be days you can Rx and others you won’t. Remember that you can’t force the process. Keep working to your ability and progress will come.

Takeaways from the CrossFit Open

The Open has finally closed and with it comes a range of experiences at all levels. But using your results in training could help you become better athlete for next year.

The struggle you are in today is developing your strength for tomorrow.

The 2018 CrossFit Open has finally come to a close. From seasoned veteran to first timer, the last 5 weeks have physically pushed you to new limits. We have all gone through it together but each of you will have experienced it differently. The Open provides us with a milestone, a measure of our fitness from the past year and offers us with data moving into the new season of training.

Finding weak links

CrossFit HQ gets more creative every year with their programming. This exposes weakness of skills, abilities and fitness. Whether it’s strength and endurance or struggling with certain gymnastic movements. The aim of the open is to not only select the strongest in the pack and gain a sense of achievement, but also offer individuals an insight into their weaknesses.

Spending a bit of extra time on movements you’ve struggled with throughout the year will help you develop into a well rounded athlete and become more equipped for the following Open.

Developing a strategy

Running head first into a workout, like a bull in a china shop is not a great strategy for success. Understanding your abilities for each movement will help you form a strategy, like how many reps you’ll do before breaking? how long your break will be? etc.

This knowledge doesn’t come cheap. You’ll have to train through the year and learn your max reps for each movement and apply it to your training.

Overcoming your own doubt

For those entering the open for the first time, it can be quite daunting, with personal expectations and the competitive nature of the event. But when coach recommends you to go Rx, how many of you were surprised by the result? Who got their first pull up or handstand pushup?

Just going beyond those comfort zones gives you a glimpse of what’s possible for the rest of the year with regular training.

Small things can make the biggest difference

Looking after yourself during the open was crucial to getting the best result. How was your sleep quality? hydration? nutrition; pre and post workout? breath work? Did you spend time warming up and mobilising before the workout?

If any of these areas were neglected it will work to your advantage by making it a regular part of your regime in the new season.

Leaving the ego at the door

This years prescribed workouts got more technical from the 3rd week onward. For many who’ve just started CrossFit it’s important to know if your abilities lie within Rx or still need to be scaled. Coach might even advise you not to Rx if unable to maintain form or safely lift the weight. Try not to be discouraged by this, it was only to save you from the threat of injury, allowing you to carry on training following the Open.

If you struggled to reach Rx for a movement, use this as motivation to develop the strength or to practice the skill to be ready for the next open.

Having Fun

Isn’t this what it’s all about? Accept the suspense of waiting for the new workout to be announced. Enjoy the friendly competition between other members in the box and the drive that gives to achieving more than you thought possible. Enjoy the feeling of support from the community to get the best out of each other.

Well done with everyone that took part in the 2018 CrossFit Open and good luck with training for the new season.

Upper Crossed Syndrome – A foundation for failure

Are you aware of upper crossed syndrome? Does this postural shape look familiar to you? If yes, then you take a look at the corrective exercises I’ve included in the blog.

Posture follows movement like a shadow

Are you being double crossed by your posture? There is a chronic condition called Upper Crossed Syndrome (USC) which is expressed by the rounding of shoulders, forward chin poke of the head.  Mostly seen with elderly, but with an accelerated escalation of sedentary lifestyles and work environments, it has become a common sight for all ages.

Upper Crossed Syndrome Anatomy

The position of your head and shoulder is orchestrated by various opposing forces. These muscle balance forces vary depending on the positions we regularly find ourselves in. With UCS there is usually a weakness of the deep neck flexors and overactive/tightness of the upper traps and levator scapulae. This causes a forward head position with a hinge point at the lower cervical spine.

Lower down with weakness of rhomboids and lower traps, matched with overactive/tight pectoralis major and minor causes a rounding of the shoulders.Posture

The muscle imbalance can affect multiple joint levels of the spine, the glenohumeral joint, the acromioclavicular joint and scapulothoracic joint. These might all lead to dysfunctions and result in injury.

How does this impact me?

Well that depends on how you live your life. This is a chronic condition that affects multiple joints and progressively over years they become stiff or weak. This closes the window on living an active lifestyle and increases risk of injury.

With less mobility and stability, comes greater risk to injury. 

This is typical with most office workers, students or driver’s. Their neuromuscular system has adapted to the UCS shape for years. But the injury risk increases when activity and movement levels are pushed higher than normal, for example overhead lifting, throwing sports or freestyle swimming that requires a wider overhead range of movement and ends up putting undue stress on the upper body.

Have you got the following?

  • Chin Poke: Is your head sticking so far out it’s at risk of falling off! Next time you stop at traffic lights take a look at the other drivers posture, it’s common to see the drivers head stuck at least 12 inches from the head rest.
  • Rounding of the Shoulders: Due to a weakness of scapula retractors, the lower traps and rhomboids, the super tight Pec muscles draw the shoulders forwards. Look at overly developed bodybuilders for a great example of rounded shoulders.
  • Winging scapula: When the scapula lifts away from the wall of the rib cage, it’s usually the result of a muscle imbalance. This might take a friend to spot this one for you.
  • Creasing in the neck: It’s the last places you want to see a crease. At the base of the neck and accompanied by the start of a hump in the thoracic spine.

Change starts now – How do I get there?

Expecting to do an overhead squat or chest to bar pull up straight away might be unrealistic if you’ve spent years holding a UCS posture. But there are ways of getting there…

  • Scaling the new movement that your practicing and working within the ranges that your body allows. Giving the joints time to adapt, without risking injury.
  • Working on individual muscles that developed the weakness and tightness over the years. This requires specific strengthening and stretching exercises.
  • Muscle tightness in your neck and chest may benefit from soft tissue work to release the muscle, like massage or dry needling.
  • Correcting form, sometimes we don’t have the body awareness to identify poor technique. Having the coach or physio look at your movement to correct where it’s needed.
  • Change can only be enforced through repetition and habit. The positions you’re in most of the day dictate your posture. At work, in the car, or at home, try to change your posture regularly.

Below are some basic examples of exercises to get you started with organising the shoulder and head. Try following them regularly to give your body the opportunity to change.

Continue reading “Upper Crossed Syndrome – A foundation for failure”

Top 5 Posts of 2017

Entering the new year here’s a look back at last years 5 most popular blogs.

Happy New Year – 2018 is already under way. Hope you all had a great break.

Last year was a busy year with the blogs. Here are the top 5 posts from last year in case you missed them.

5. The Office WOD

  • How many of us at work get stuck in the same position and forget to move?
  • This post was offering some general strengthening and postural awareness exercises to follow regularly at work.
  • Try getting into a routine with these types of exercises. It should help prepare you better for training.

4. Trigger Points – what are they?

  • Those knots felt in your traps after a busy day at work are more than likely trigger points.
  • This blog goes into explaining what they are, how they’re caused and how they’re treated.

3. Recovering from DOMS

  • This was a popular topic as we all love a bit of DOMS.
  • Understanding how to manage your recovery and training while in the DOMS phase will make it more tolerable.
  • Also knowing the difference of pain between DOMS and an injury will help avoid making anything worse.

2. Improving front rack position

  • After doing many mobility assessments, the front rack shape is what most people struggled to hold passively without a bar.
  • This was one of a 4 part series of shoulder shapes we should be achieving to help make movement more efficient.
  • It offered a range of mobility exercises to open the shoulder into the front rack.

1. Anterior knee pain in CrossFit

  • One of the most common injuries in sports and top 3 with CrossFit athletes is a knee injury.
  • This blog looked at anterior knee pain and the common causes. It offers some basic suggestions to self managing the injury.

The purpose of these blogs has been to provide a wider understanding of your body and give you more control of it. Wishing you all an injury free 2018 and keep checking for the new blogs.

Redefining your “Normal”

Taking a look what could be limiting your physical potential to grow and redefine what you would class as “normal”.

You are braver than you believe,

stronger than you seem,

and smarter than you think.

~ Winnie the Pooh

YOUR PERCEPTION OF NORMAL COULD BE LIMITING YOUR GROWTH?

Our bodies are constantly adapting. I see people of all ages, from different backgrounds, each individual with their own experience of pain and weakness. Most have learned to live with this feeling and avoid certain movements through fear, apprehension or a lack of practice over time.

This restricted level of function has become their new norm.


My experience of this was quite recent. In preparation for a snowboarding trip to Mt Hutt I thought I’d get some practice in at the local indoor slope. After having not snowboarded for 2 years I was already feeling a level of anxiety knowing what was coming. Getting there I decided to have a few practice runs on the magic carpet (a beginners slope, relatively flat).

My first run went as expected, with a few falls, poor coordination of my feet, but this slowly improved. I was soon at the top of the slope back to my novice level of linking turns, still with a few falls.

At that point, I was then trying to push myself to go over small ramps, this lead to a return of anxiety. But once accepting that I can overcome this challenge and then achieve it my confidence only increased more.


For new Crossfitters the box jump can be quite a daunting obstacle. For some, it’s a movement that’s not been attempted for years. This isn’t their current norm and has been lost from their movement vocabulary. With appropriate scaling of this skill and positive reinforcement they are able to clear this milestone. Confidence quickly increases and it becomes a normal skill within their training.

Our bookends of normal function throughout life are expected to change with the onset of physical deficits. But when these restrictions are defined by lifestyle rather than capabilities our limitations are instead self-imposed.

Many people think that the body only adapts to the physical, without considering that psychological barriers could be the largest hurdle.

Thinking under the premise that “we can’t do something because we haven’t tried it” only sets us up for a limited version of ourselves. Try accepting that we are capable of doing more than we perceive, through patience of developing skills and strength. This will slowly help you define your new normal.

The effect of food on your recovery

When feeling sore or recovering from injury there are other lifestyle factors to consider. Your diet may be slowing down your rate of recovery.

Your nutrition could be what tips the scales on your road to recovery

You’ve come in for treatment of your shoulder. It’s to be expected that it will consist of some manual therapy and education, followed by a home exercise routine to develop strength or improve mobility. But then there are other factors that can impact your recovery. Lifestyle factors such as stress levels, sleep and diet. While carefully rehabbing the injury it’s important to consider what foods your putting into your body.

There are many studies that show the relationship of improved nutrition on overall health outcomes with chronic diseases. More importantly it’s specific role in reducing inflammation.

Making some dietary and lifestyle changes may help with weight loss, feeling emotionally stronger, and reduce pain intensity. Nutrition could be that missing link to recovering from your injury and also help prevent injury.

Many of you may have already found the right nutritional balance in your life. For those that may still need to make changes here are some recommendations based on evidence. Theses are the common problems associated with pain that can be alleviated with diet.

1. Inflammation

Large amounts of inflammatory foods, including refined sugars and vegetable oils, populate the Western diet. Most clinical studies show that a traditional Mediterranean diet, rich in healthy fatty acids, fruits, vegetables and fiber, provides anti-inflammatory benefits. There are other diets with smaller evidence bases that have similar anti-inflam benefits such as paleo and Keto.

Studies have also shown for specific conditions. The Med-diet is rich in polyunsaturated fatty acids and antioxidants that provides anti-inflammatory effects that benefit individuals with rheumatoid arthritis. Evidence shows an optimal diet can reduce inflammation and fight chronic diseases.

2. Obesity

One of the fastest growing problems across the western world. Obesity contributes to numerous chronic pain conditions. Multiple Studies show that weight loss is vital to overall pain rehabilitation.

3. Osteoarthritis

Osteoarthritis (OA) is the gradually degeneration of joint surfaces, one of the main causes of increased OA is obesity. Studies have shown that obesity is the most modifiable risk factor for knee OA. Pain levels of knee OA have been found to half when reducing 10% body weight.

One systematic review found scientific evidence to support some specific nutritional interventions–including omega 3 fatty acids–to relieve symptoms among patients with OA. Studies also show various nutrient deficiencies, including vitamins C and D as well as selenium, contribute to OA.

4. Autoimmune disease

Over 80 autoimmune disorders exist, including Crohn’s disease, rheumatoid arthritis, multiple sclerosis, and type 1 diabetes. Genetic predisposition and environmental factors play major roles in the development of autoimmune diseases. But increasingly, researchers believe adverse dietary changes over the past 50 years. Including gluten intolerance, altered gut bacteria, and vitamin D deficiency contribute to an increased rate of autoimmune diseases.

Those main changes being a high-sugar, high-salt, processed-food heavy diet that paves the pathway for autoimmune diseases. Nutrient depleted diets only worsen this problem with a studies showing vitamin D, vitamin A, selenium, zinc, omega-3 fatty acids, probiotics, and flavanol deficiencies contribute to autoimmune diseases.


Most patients I treat deal with inflammation in one way or another. But if you suffer from any of the other of the above issues, adjusting your nutrition could be the needle-mover to alleviate pains and helps your recovery.

This is only a recommendation for adjusting your diet if you think there could be something exacerbating an inflammatory response. For any major dietary changes seek the advice of a nutritionist.

Foods that fight inflammation