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Marathons are on the rise and people are striving to improve their marathon performance. If this is you or you know someone who is into extreme sports, you will love the book Born to Run by Christopher McDougall.

Flying through the book because I couldn’t put it down and talking with a good friend and fellow 100 Year Lifestyle Chiropractor, Dr. Dan Traxler of Connect First Family Chiropractic in Sterling, VA, has inspired me to challenge myself with running longer distances. I recently signed up for the St. George Marathon in October. This being my first marathon, I’ve been constantly researching everything I can about how to improve my performance and decrease my chances of injury. So far, I’ve come up with two things, and I believe they are the most important two things anyone training for a marathon, ultramarathon, iron man, etc. should consider; sleep and chiropractic care.

We all know sleep is important, whether we’re training hard or just doing our normal routine, but I think we fail to realize just how important sleep actually is for athletic performance. Studies have shown an increase in sprinting speed by 9% among basketball players who slept two extra hours each night. Their shooting accuracy also improved.¹ Imagine carrying these benefits over to running and how your time will improve! It might be difficult to get an extra two hours of sleep every night while you’re training, but even increasing your sleep the week leading up to the event can boost your race-day performance.

A reduction of time spent sleeping reduces your reaction time, regardless of what sport you play or participate in. Just one night without sleep can reduce reaction times by up to 300%.² If you’re training for a race and you’re also a student studying hard for finals, a CEO running a company, or a mom just trying to keep up with daily life, make sure you’re getting at least eight hours of sleep each night to keep your reaction times on point.

You might think the strongest predictor of sports injuries would be how many hours you practice, and you’d be in the majority. However, studies have shown that sleep is actually the biggest predictor of injuries.³ Without adequate sleep, your body doesn’t have enough time to regenerate cells needed to heal and protect your body. Without adequate sleep, your reaction times are slower, as previously discussed, so you can’t stop an injury as it’s about to occur. Make sure you’re getting enough sleep to keep you healthy and off the sidelines as you train.

Another benefit of getting enough sleep is improved growth hormone regulation. Growth hormone is vital to sustaining athletic performance as it aids in muscle repair, muscle building, and bone growth. Almost 75% of growth hormone is released during sleep.⁴ Getting a regular seven to nine hours of sleep each night guarantees the production of growth hormone and your ability to recover so you can keep up with your training schedule.

Sleep is something most people understand when it comes to athletic performance. Something that not many people understand is how chiropractic care can help athletic performance. Chiropractic adjustments balance the body while also enhancing the function of the nervous system, the master control system of the body. The nervous system controls everything; the thoughts we think, our hearts beating, digestion of our food, breathing and muscle contraction. Studies have shown that after a single adjustment, athletes had stronger muscle contractions measured by EMG technology.⁵ By maintaining a healthy nervous system as a part of a healthy lifestyle, your muscles will be bigger, faster and stronger. Imagine how having faster and stronger muscles will improve your athletic performance!

There you have it. If you’re looking to increase marathon performance, or any other athletic activity, adequate amounts of sleep and chiropractic care are two things you can implement immediately. To find a provider near you, click here. Good luck on your training endeavors!

1. Mah, C., Mah, K., Kezirian, E., & Dement, W. (2011). The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players. SLEEP, 34(7), 943-950.
2. 5 Areas Sleep Has The Greatest Impact on Athletic Performance. (2015, September 23). Fatigue Science.
3. Milewski, M., Skaggs, D., Bishop, G., Ibrahim, D., Wren, T., & Barzdukas, A. (2014). Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. Jouranl of Pediatric Orthopedics, 34(2), 129-133.
4. Sleep and Human Growth Hormone. (2019, May 8).
5. Keller, T.S., & Colloca, C.J. (2000). Mechanical force spinal manipulation increases trunk muscle strength assessed by electromyography: A comparative clinical trial. Journal of Manipulative and Physiological Therapeutics, 23(9), 585-595.

https://www.wellnesschiropractorcanton.com/2019/07/01/improving-marathon-performance/

At 14 years old I was diagnosed with scoliosis during a routine health screening at school. Throughout the years following, mid to low back pain became an ongoing issue. As a hairstylist in my twenties, standing up for hours at a time on a concrete floor with minimal support led to excruciating back pain due to the compression of the spinal vertebrae. It was during this time I realized I needed to find relief.

I began my search for reprieve and natural healing for the pain I tolerated daily. I was unable to lie down, stand or even sit for extended periods of time without experiencing some sort of discomfort. At times my back pain would cause me to wake up from sleeping, unable to find comfort and go back to sleep. During this time I started seeing a chiropractor, however I did not remain consistent with the care. To be honest, I thought it was a scam having to see the chiropractor 2-3 times a week for at least 6 weeks. Keep reading and you’ll see why I was wrong.

While learning about the anatomy and physiology of the human body years later in massage school, I began assessing myself as a patient. This newfound knowledge and awareness guided me to yoga as a way to take control and be proactive in my healing process.

However, although I enjoyed practicing yoga, indoor cycling was my thing at the time. It made me feel good, but after realizing the postural misalignment cycling can cause on the neck, shoulders, and back, I decided to focus more on yoga. With consistent practice, I began to notice results. As I became more aware of the needs of my body, and more in-tune to the subtleties it was communicating to me, I found I really appreciated the feedback my body was providing with each vinyasa, and each breath before, during and after practice. It wasn’t until I fell down several flights of stairs at home, that I began experiencing consistent neck and hip pain. I knew I had whiplash and that my hip pain was injured from the impact as well. The pain was probably compounded from years prior of being in two car accidents where I was hit from behind, and a trampoline injury where I attempted (and failed) at doing a backflip and landed on my neck.

When I learned about The 100 Year Lifestyle, and the importance of a healthy spine and nervous system, I decided to give chiropractic care another chance and not settle for the limitations and discomfort that had built up over time. Their office was located in the same building as Nava Sen Spa (the massage studio that I work at).

Not only did I appreciate the wisdom, science and expertise, the purpose and benefits of chiropractic care became increasingly clear to me. I should have paid more attention early as I pleasantly surprised how much it resonated with me. After only a few adjustments, and now with Lifestyle Care, I continue to notice:

• A decrease in overall neck and hip pain
• No more numbness or tingling down my arm in certain yoga poses
• More flexibility in my upper and low back
• My hips adjust naturally
• More openness in my chest doing heart openers
• Greater lung capacity
• Increase in flexion during backbends
• More awareness of the subtle energies within my body
• More ease in spinal twists
• Greater energy flow between the energy centers (aka “chakras”) along the spine during meditation
• An increase in my desire to practice more
• More mental clarity, peace of mind and emotional stability
• Faster recovery in Savasana
• Better alignment in yoga poses
• An increase in desire to consume better, healthier food

With these observations, I’ve decided that living my 100 Year Lifestyle is important to me and chiropractic care is one of the greatest investments for my health I could make. I wish I would have found this sooner! Now, I look forward to my adjustments and my body craves optimum alignment and healthy nerve supply! My 17 year old son, a high level high school basketball player, has had phenomenal results as well, healing quickly from a knee injury and getting back on the court quickly. He hasn’t had any issues, pain or swelling since getting started with care.

I am excited to continue exploring and discovering the many health benefits of practicing yoga supported by chiropractic care for many years to come. I no longer suffer from scoliosis, and I’m beyond grateful. Thank you to The 100 Year Lifestyle message and the education about the importantce of chiropractic care!! Not only am I pain-free, I’m a better yogi too!

It’s never too late to begin practicing yoga or take your practice to your next level. Along with chiropractic care and massage therapy, it can help you live your ideal 100 Year Lifestyle. Schedule your appointment today!

This article by Kisha Crawford reprinted from www.the100YearLifestyle.com.

At 14 years old I was diagnosed with scoliosis during a routine health screening at school. Throughout the years following, mid to low back pain became an ongoing issue. As a hairstylist in my twenties, standing up for hours at a time on a concrete floor with minimal support led to excruciating back pain due to the compression of the spinal vertebrae. It was during this time I realized I needed to find relief.

I began my search for reprieve and natural healing for the pain I tolerated daily. I was unable to lie down, stand or even sit for extended periods of time without experiencing some sort of discomfort. At times my back pain would cause me to wake up from sleeping, unable to find comfort and go back to sleep. During this time I started seeing a chiropractor, however I did not remain consistent with the care. To be honest, I thought it was a scam having to see the chiropractor 2-3 times a week for at least 6 weeks. Keep reading and you’ll see why I was wrong.

While learning about the anatomy and physiology of the human body years later in massage school, I began assessing myself as a patient. This newfound knowledge and awareness guided me to yoga as a way to take control and be proactive in my healing process.

However, although I enjoyed practicing yoga, indoor cycling was my thing at the time. It made me feel good, but after realizing the postural misalignment cycling can cause on the neck, shoulders, and back, I decided to focus more on yoga. With consistent practice, I began to notice results. As I became more aware of the needs of my body, and more in-tune to the subtleties it was communicating to me, I found I really appreciated the feedback my body was providing with each vinyasa, and each breath before, during and after practice. It wasn’t until I fell down several flights of stairs at home, that I began experiencing consistent neck and hip pain. I knew I had whiplash and that my hip pain was injured from the impact as well. The pain was probably compounded from years prior of being in two car accidents where I was hit from behind, and a trampoline injury where I attempted (and failed) at doing a backflip and landed on my neck.

When I learned about The 100 Year Lifestyle, and the importance of a healthy spine and nervous system, I decided to give chiropractic care another chance and not settle for the limitations and discomfort that had built up over time. Their office was located in the same building as Nava Sen Spa (the massage studio that I work at).

Not only did I appreciate the wisdom, science and expertise, the purpose and benefits of chiropractic care became increasingly clear to me. I should have paid more attention early as I pleasantly surprised how much it resonated with me. After only a few adjustments, and now with Lifestyle Care, I continue to notice:

• A decrease in overall neck and hip pain
• No more numbness or tingling down my arm in certain yoga poses
• More flexibility in my upper and low back
• My hips adjust naturally
• More openness in my chest doing heart openers
• Greater lung capacity
• Increase in flexion during backbends
• More awareness of the subtle energies within my body
• More ease in spinal twists
• Greater energy flow between the energy centers (aka “chakras”) along the spine during meditation
• An increase in my desire to practice more
• More mental clarity, peace of mind and emotional stability
• Faster recovery in Savasana
• Better alignment in yoga poses
• An increase in desire to consume better, healthier food

With these observations, I’ve decided that living my 100 Year Lifestyle is important to me and chiropractic care is one of the greatest investments for my health I could make. I wish I would have found this sooner! Now, I look forward to my adjustments and my body craves optimum alignment and healthy nerve supply! My 17 year old son, a high level high school basketball player, has had phenomenal results as well, healing quickly from a knee injury and getting back on the court quickly. He hasn’t had any issues, pain or swelling since getting started with care.

I am excited to continue exploring and discovering the many health benefits of practicing yoga supported by chiropractic care for many years to come. I no longer suffer from scoliosis, and I’m beyond grateful. Thank you to The 100 Year Lifestyle message and the education about the importantce of chiropractic care!! Not only am I pain-free, I’m a better yogi too!

It’s never too late to begin practicing yoga or take your practice to your next level. Along with chiropractic care and massage therapy, it can help you live your ideal 100 Year Lifestyle. Schedule your appointment today!

This article by Kisha Crawford reprinted from www.the100YearLifestyle.com.

Centenarians, people who are living to 100 or more, are one of the world’s fastest growing age groups. Living to 80, 90 and above has become the norm. Will knowing that you may live a century or more lend urgency to your desire to change the way you approach your lifestyle? Will you choose a 60 or 70 year lifestyle and suffer the consequences along the way or will live your ideal 100 Year Lifestyle and make the most of every day along the way?

The 100 Year Lifestyle Defined

WHAT IT IS…
<li>Living a healthy, passionate, prosperous life, every day of your life, for 100 years and beyond</li><li>Great relationships with multiple generations and multiple circles of people</li><li>Lifelong learning, activity and adventure</li><li>Keeping your nervous system functioning without interference so you can adapt to your environment and function at your full potential</li><li>Financial freedom, abundance and independence</li><li>The perfect balance of exploration, play time and fun combined with meaningful work</li><li>Maximizing your innate capabilities and making the most of your time, energy and talents</li><li>Keeping your spine and nervous system working without interference so you can adapt to your environment and function at your full potential, </li><li> keeping your body funtioning at full capacity and keeping your mind sharp</li><li>Accepting challenges, embracing change and adapting to the unexpected</li><li>Balancing the need for immediate gratification and a secure future</li><li>Trusting yourself. Yours to customize.</li>

WHAT IT IS NOT…(The 60-70 year lifestyle)
<li>Rotting away as a human preservative in a nursing home</li><li>Abusing your body, masking symptoms with drugs, and then continuing to abuse yourself until one organ after the other has to be removed or replaced</li><li>All work and no play</li><li>Abusive relationships or isolation</li><li>Financial survival for 35 years and then barely squeaking by on Social Security and Medicare</li><li>Insignificant retirement where you become a meaningless number in a long line of an outdated system</li><li>Wearing out your body in the first 50 years and then suffering the consequences during the second 50 years</li><li>Accumulating wealth in the first 50 years and destroying relationships along the way, leaving you nobody to share it with</li><li>Creating wealth at the price of your health</li><li>Denying yourself the good things in life</li>

Everyone deserves to be healthy and express their full potential from the time they are born through their last breath of life. Having a healthy spine and nervous system is crucial to living your ideal 100 Year Lifestyle. We are proud to provide this for you.

Make the changes you know you need to make today, and make them your new lifestyle.