ThePainReliefCentres.co.uk 01707 662 704 www.joindrchris.co.uk Dr Chris’ Rules of Health: No.2 – Move What is Your Image of Your Future Self? When most people think of themselves in the future they rarely imagine what is possible when you really look after yourself, like these two, both in their 70 ′s. The aptly named Dr Life Ernestine Shepherd In today’s modern world, it’s pretty much impossible for most of us to exercise in the same way our ancestors did as we don’t have enough time. Men for instance should walk, run and carry occasional heavy objects for 9-12 miles a day. Women should walk and carry lighter items for 5 miles a day. Older men and children should exercise the same as women. Luckily, modern science has found we possibly don’t have to do quite that much. Walking for 40 minutes 5 times a week is a good start – as long as you walk fast enough to work up a little sweat. Walking lots reduces deaths by 25-30% -which is better than any drug. ThePainReliefCentres.co.uk 01707 662 704 www.joindrchris.co.uk Some more intense exercise is also a good idea, such as outlined in Dr Al Sears’ PACE Program – also known as interval training, and only takes 20 minutes. Dragan Radovic’s 4×4 exercise program, or Matt Furey’s ‘combat conditioning’ are all great and can be started gently. Another excellent all round exercise is swinging kettlebells, but you do need to be trained properly. I recommend www.kettlebellfever.com For personalized general programs, especially if you have an injury, you should find a personal trainer – I use Gavin Smith – British Shoalin Kung Fu champion. So what now I’ve told you to do it, just what is exercise good for? Exercise • Reduces body fat • Builds muscle • Helps weight control • Increases energy • Improves sleep • Is good for the heart (if done properly) • Prevents cancers • Improves the immune system • Reduces diabetes risk • Reduces osteoporosis risk • Makes you feel better • Improves self-confidence • Improves sex-drive • Reduces Alzheimer’s by 70% How does exercise bring about so many varied good effects? At the very basic level, exercise normalizes gene expression. Normal gene expression = health Two of the big reasons exercise has such wonderful effects are 1) It raises a very important chemical in our bodies known as glutathione. Glutathione is an antioxidant which in basic terms means it prevents us from rusting from the inside. (More on glutathione later – when we get to the Rule of Health on nutrition) 2) Movement stimulates the brain, which in turn looks after our vital organs, muscles and psychological well-being. ThePainReliefCentres.co.uk 01707 662 704 www.joindrchris.co.uk The special role of the Spine in Movement and Health The area of the body that has the most movement input into the brain is the spine. This means if any part of your spine is stiff you will not get the full benefits of exercise. Look away now if you don’t want to know the technical neurology: Normal spinal movement, chiropractic and osteopathic adjustments and physical therapy mobilisations all stimulate mechanoreceptors in the facet joints and surrounding muscle spindles to fire up through the spinal cord, in to the cerebellum and thalamus. From the thalamus this fires into the cerebral cortex. Fibres from the cerebellum fire into a number of different areas, including the vestibular nucleus, and then the solitary and vagus nuclei (which in turn effect organ function – like heart, lungs, liver, stomach etc.) ; to the hypothalamus (effecting hormonal regulation); an into the amygdala (which will literally ‘switch off’ stress). The above is a basic description, but the most important area to learn about from what I understand is the vermis of the cerebellum. It seems to be the foreman of the braincontrolling/regulating all aspects of movement, learning, speech, healing, immune and hormone function. It receives massive input from the spine, in particular the upper cervical area. It is normal movement that keeps the vermis happy, and that helps keep your body and organs happy – all through happy nerves ThePainReliefCentres.co.uk 01707 662 704 www.joindrchris.co.uk So, when a joint is not moving properly, especially if is in the spine, it has a detrimental effect on the brain, and then the rest of the body. If you memorize the above, when a doctor or other skeptic asks you how chiropractic works, or they tell you it doesn’t work, you can tell them the truth. “Milne and Gorman proposed that much of humanity is suffering from decreased brain functioning due to decreased cerebral blood flow, that is so common that it is considered “normal”, and that people are unaware that they are disabled by a “mental illness” which has a simple physical cause.” This is from an article by Terrett, A.G. titled, Cerebral dysfunction: a theory to explain some of the effects of chiropractic manipulation. And published in Chiropractic Technique 1993; 5 (3) So who are Milne and Gorman? Chiropractors? No , Milne and Gorman are Two Australian MD’s who started manipulating cervical spines to cure headaches. They both began to see results not just in headaches, but other areas of brain function – vision, depression, reading ability, memory, alertness, energy and more. They found that the longer the patient was under care, the bigger “the list of conditions for which spinal manipulation was indicated.” Children also need to exercise ThePainReliefCentres.co.uk 01707 662 704 www.joindrchris.co.uk “What the developing brain needs for successful movement and cognitive growth is sufficient activation of this motor-cerebellar-vestibular system. Without it, problems in learning can arise, which include attention deficits, reading problems, emotional disregulation, weak memory skills, slow reflexes, lack of impulse control, and impaired or delayed writing skills.” “Amazingly, the part of the brain that processes movement is the same part of the brain that processes learning.” Jensen, E. Brain-Based Learning: The new science of teaching and training. 2000 R.M. Restak, author of “The Brain: The last frontier” reports the findings of Dr Frank Pederson, Chief of the Section on Parent-Child Interaction of the National Institute of Child Health and Development. Comparing the effects of visual, auditory and movement stimulation on mental and psychomotor development, found that movement had the broadest, most far reaching positive effects. The Big Picture The Big Idea here is exercise, especially of the spine, is needed to be well and remain healthy in body and mind, young or old, and if your spine is not fully functional you cannot get the full benefits of exercise.