Holistic health for recovery


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Through the use of a proper exercise program and a natural diet you can reduce inflammation in the body, thus reducing aches and pains.

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Holistic health for recovery

  1. 1. Holistic Health Practices
  2. 2. • Certified Strength & Conditioning Specialist• Owner of Precision Fitness, LLC in Pawcatuck, CT• Sports Nutritionist• Former HS Biology Teacher• Former HS Football Coach• Former HS Strength & Conditioning Coach• www.ToddCambio.com• tcambio@GoPrecisionFitness.com
  3. 3.  The treatment of diseases, aches, pains and emotional stress through natural methods. These issues could be a result of physical, emotional, spiritual, social and/or environmental imbalances. Use of a natural diet, herbal remedies and nutritional supplements Exercise is medicine NO CHEMICAL REMIDIES (ex: Advil or other pain medicines )
  4. 4.  Exercise benefits every part of the body, including the mind. Exercising causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy. Exercise can help some people sleep better.
  5. 5.  Exercise can help relieve mild depression and low self-esteem. Exercise can give you a sense of accomplishment and pride. Exercise gets the body moving internally and externally causing a natural cleansing process Exercise can reduce muscle imbalances that cause pain (Sciatica, IT Band Syndrome, hip pain, knee pain, back pain, etc.)
  6. 6.  Strength Training Cardio Flexibility Play a sport Go to the gym Martial Arts Yoga and much much more…
  7. 7.  Increased strength Helps maintain a healthy weight Maintains Joint health Keeps your heart pumping more efficiently Lowers the risk of diseases:  Type 2 diabetes  High blood pressure  Osteoporosis  And more…
  8. 8. In a nut shell, you should include: Strength Training  Train movement patterns: ▪ A Push ▪ A Pull ▪ Legs (hip dominant and posterior chain) ▪ A Lateral ▪ A Rotation ▪ Core/abs Cardio = Heart Health Flexibility/Mobility
  9. 9.  Stretching Yoga Foam Rolling Acupuncture Massage Reiki Natural Diet Herbal Remedies Nutritional Supplements
  10. 10.  Inflammation is part of the natural healing process Inflammation happens in response to illness or injury Inflammation results in heat, swelling and pain/soreness
  11. 11.  Holistically speaking:  Processed foods ▪ Soda, packaged foods, anything with additives & preservatives  High sugar diets  High fat diets  Being over weight  Environmental chemicals (pesticides, chemical fertilizers, anti-biotics, growth hormones, allergens, etc.)  Pathogens: Virus, Bacteria, Mold
  12. 12.  Start by drinking water! Eat lots of fruits and veggies Go Organic Drink green tea Try lots of herbs & spices Eat healthy fats Eat ASAP after exercise Take supplements if diet cant meet your needs
  13. 13. Water: ▪ Regulates body temperature ▪ Helps break down food for fuel ▪ Aids in nutrient absorption and transport to our cells ▪ Lubricates the joints ▪ It’s the most abundant component of our bodies ▪ How much? ▪ 8 cups = four 16 oz water bottles = two 32 oz bottles!
  14. 14.  Loaded with anti-oxidants and anti- inflammatories Think Colors…mix them up!
  15. 15.  They help protect from free radical damage Lowers your risk for cancer Regenerates your Vitamin E stores Improves wound healing Increases your ability to fight off colds Helps with the absorption of Iron REDUCES INFLAMMATION IN THE BODY
  16. 16.  Spinach Tomatoes Cruciferous Veggies (broccoli, cabbage, cauliflower) Blueberries Oranges Cherries Kiwi Blackberries Avacados Eggplant Pineapple
  17. 17. Foods grown without the use of potentiallyharmful:  pesticides  chemical fertilizers  antibiotics  or growth hormones
  18. 18. Think bold colors - They are loaded withantioxidants ▪ Top Spices & Herbs to bring down inflammation: ▪ Turmeric/Curry ▪ Garlic ▪ Cinnamon ▪ Cocoa ▪ Tea and tea extracts
  19. 19. Fats found in Nuts, Seeds, Olives, Avocados,and the oils from these foods.During acute injury, an increase in omega 3fatty acids (specifically fish oil) isrecommended because it leads to an anti-inflammatory response in the body.Sources of Vitamin E – Powerful Anti-Oxidant
  20. 20. YES - Fish Oil is rich in DHA and EPAOmega-3 fatty acids…aka the best healthyfats! ▪Omega 3’s are found in cold water oceanic fish (Salmon), seaweed, flax seeds, free range live stock and wild game.
  21. 21. With-in 15 minutes after strenuous exercise!A carb and protein source is best. Why?  Best uptake of nutrients  Restores Muscle Glycogen (Muscle energy)  Repairs Muscle Damage (Less Sore)  Reduces __________________________???
  22. 22.  Multi Vitamin – fills in missing micronutrients in our diets Anti-Oxidants – they help prevent free radicals from damaging cells in the body Omega 3 – improves heart health and joint health. Glucosamine - effective at easing the joint discomfort and largely increasing flexibility
  23. 23.  Teens Health, http://kidshealth.org/teen/your_body/take_care/exercise_wise.html November 2012 Reducing Everyday Pain and Inflammation: How to Feel Better, Have More Energy and Increase Flexibility, http://www.amazon.com/Reducing-Everyday-Pain-Inflammation- ebook/dp/B005QC4Z12/ref=sr_1_sc_1?s=books&ie=UTF8&qid=131783757 7&sr=1-1-spell