Methods to Relieve Sciatica & Lower Back Pain

A key concept in relieving pain is to increase flexibility (range of motion) while building strength,
to provide stability and support in the injured areas.

Try to match your body position similar to those as shown. Don’t be discouraged by not being able to achieve these stretches but rather do what your body is capable of. Stretches can be performed on the floor, on a mattress or even in a swimming pool or hot tub. Try for a few seconds in each position for a total of a few minutes. As your flexibility increases in the hamstrings, less tension will be placed on the lower back muscles. Use discretion when attempting any exercise that may cause pain or further discomfort. Exercises where the back is arched forward should be practiced with extreme caution and patience.

Attempt to do some of the exercises everyday for at least a few days in a row. As the pain is relieved, try to add more time for each exercise working up to a total of a half-hour or full hour. As less pain is present, try to maintain a regular schedule of performing these exercises to keep the problem from reoccurring. All stretches should be performed on both sides. Relax the body into the positions in spite of any tension in the muscles. Deep and relaxed breathing (qigong) is essential while performing these exercises.

I am currently offering lectures and classes for group, small group & private instruction in Wekiva, Longwood and Winter Park.

Mind and Body Exercises on Google: https://posts.gle/aD47Qo
Jim Moltzan
407-234-0119
www.MindAndBodyExercises.com
www.Amazon.com/author/jimmoltzan

Americans are Severely Vitamin D Deficient

Vitamin D Deficiency at Epidemic Levels

The US, and many of the world, have been facing an epidemic of vitamin D deficiency for many years, especially in areas lacking consistent daily sunlight such as the northern states of US. This trend is also seen in areas with much sunlight where people cover up their whole bodies from sun exposure. Now exacerbated by pandemic lock-downs and less outside physical activity over the last few years. Most people are unaware or care to ignore how vital vitamin D is to the immune system and overall health.

From the National Library of Medicine of May, 2022:

Vitamin D deficiency is a global public health issue. About 1 billion people worldwide have vitamin D deficiency, while 50% of the population has vitamin D insufficiency.[1] The prevalence of patients with vitamin D deficiency is highest in the elderly, obese patients, nursing home residents, and hospitalized patients. The prevalence of vitamin D deficiency was 35% higher in obese subjects irrespective of latitude and age.[7] In the United States, about 50% to 60% of nursing home residents and hospitalized patients had vitamin D deficiency. [8][9] Vitamin D deficiency may be related to populations who have higher skin melanin content and who use extensive skin coverage, particularly in Middle Eastern countries. In the United States, 47% of African American infants and 56% of Caucasian infants have vitamin D deficiency, while over 90% of infants in Iran, Turkey, and India have vitamin D deficiency. In the adult population, 35% of adults in the United States are vitamin D deficient whereas over 80% of adults in Pakistan, India, and Bangladesh are Vitamin D deficient. In the United States, 61% of the elderly population is vitamin D deficient whereas 90% in Turkey, 96% in India, 72% in Pakistan, and 67% in Iran were vitamin D deficient Sizar & et al, 2022).

This epidemic of deficiency stems from misinformation surrounding the fear of sun exposure, use of toxic sunscreens, and poor dosing recommendations that neglect the critical role that vitamin D plays in protecting against nearly every chronic disease on Earth. Mainstream experts still express fear about taking too much vitamin D, in spite of very few people ever reaching “toxic” blood levels. as well as even less people experiencing side effects from too much vitamin D (Micozzi 2018). Let us be informed that sunscreen sales in the US for 2022 are forecast at $1.83 billion (Statista, 2021) and vitamin D supplement sales spiked to $544 million in 2020 (Grebow, 2021).

Immunologic Effects of Vitamin D on Human Health and Disease – PubMed (nih.gov)

Vitamin D3, also known as cholecalciferol, is produced in the skin initiated from sunlight UVB radiation or absorbed from particular foods. Vitamin D3 is then absorbed into the bloodstream and then metabolized in the liver transforming into calcidiol. From here calcidiol, travels from the liver to the kidneys and changes to calcitriol. Calcitriol then proceeds to affect metabolic functions like absorption in the intestines of calcium and phosphorus, bone regulation and cell regulation. After the age of 50, aging causes vitamin D3 production to decrease up to 75% and causing muscle weakness and a loss in bone strength and density.

Vitamin D Deficiency

Causes:

Winter side-effects (less sun exposure)
Sunscreen
Air pollution
High altitude
Poor diet

Imbalances:

Hypertension
Heart disease
Urinary infections
Tuberculosis
Depression
Schizophrenia
Liver disease
Rental failure
Crohn’s disease
Cystic fibrosis
Celiac disease
Muscular aches & weakness
Osteoporosis
Osteoarthritis
Rickets
Diabetes
Obesity

Solutions:

Sunlight on skin
Diet
Vitamin supplements
Weight-bearing exercises

(Charoenngam & Holick, 2020)

What can you do to prevent vitamin D deficiency – become educated, be more aware of your own health, get outside during the morning or late afternoon when sunlight is less intense, and get your body moving to engage your muscles and bones to tell your nervous system that you are still alive and need your body to maintain homeostasis through good health and lifestyle practices.

Get started with these three simple steps:

Consult with your doctor to manage your vitamin D levels twice a year — at the end of winter and again at the end of summer. Ask for a simple blood test called the 25(OH)D (25-hydroxy vitamin D) test. (Optimal blood levels are between 50 and 75 nanomoles/Liter.)
Commit to being in the sun 15 minutes a day without sunscreen. When planning on being outside longer, add some protective clothing, a hat, and sunglasses.
Supplement with 10,000 IU of vitamin D3 daily. This dose in a convenient, highly-absorbable liquid form together with the potent marine carotenoid, astaxanthin, for added benefits (Micozzi, 2018).

References:

Sizar O, Khare S, Goyal A, et al. Vitamin D Deficiency. [Updated 2022 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532266/

Statista. (2021). Sun Protection – United States. https://www.statista.com/outlook/cmo/beauty-personal-care/skin-care/sun-protection/united-states

Grebow, J. (2021, February 19). Vitamin D made headlines over COVID-19 studies last year. Sales of vitamin D were also up in 2020. What will 2021 look like? 2021 Ingredient trends to watch for food, drinks, and dietary supplements. Nutritional Outlook. https://www.nutritionaloutlook.com/view/vitamin-d-made-headlines-over-covid-19-studies-last-year-sales-of-vitamin-d-were-also-up-in-2020-what-will-2021-look-like-2021-ingredient-trends-to-watch-for-food-drinks-and-dietary-supplements

Charoenngam, Nipith & Holick, Michael. (2020). Immunologic Effects of Vitamin D on Human Health and Disease. Nutrients. 12. 2097. 10.3390/nu12072097.

Micozzi. (2018, September 13). Are you dangerously deficient in this key nutrient? Dr. Marc Micozzi. https://drmicozzi.com/are-you-dangerously-deficient-in-this-key-nutrient

Micozzi. (2018a, June 21). Six reasons why you’re still vitamin D deficient. Dr. Marc Micozzi. https://drmicozzi.com/six-reasons-why-youre-still-vitamin-d-deficient

Alfredsson L, Armstrong BK, Butterfield DA, Chowdhury R, de Gruijl FR, Feelisch M, Garland CF, Hart PH, Hoel DG, Jacobsen R, Lindqvist PG, Llewellyn DJ, Tiemeier H, Weller RB, Young AR. Insufficient Sun Exposure Has Become a Real Public Health Problem. International Journal of Environmental Research and Public Health. 2020; 17(14):5014. https://doi.org/10.3390/ijerph17145014

_________

I have learned, studied, practiced and teach literally hundreds of various low-impact exercises that can build stronger bones, muscles and joints. Private, small or group instruction.

Control the body with the mind. Manage the mind by disciplining the body, through physical activity. Learn to be more active, eat healthier, sleep better, stress less – these are the key components to maintaining a strong mind, body, immune system, and outlook on life.

I am currently offering wellness lectures and classes for group, small group & private instruction in Wekiva, Longwood and Winter Park.

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

http://www.MindAndBodyExercises.com

https://www.facebook.com/MindAndBodyExercises/

https://www.youtube.com/c/MindandBodyExercises

https://mindandbodyexercises.wordpress.com/

Masters Council

Stress Response Leads to Obesity, Depression and Even More Stress

We all know what stress is, but how does it manifest and what can we do to manage it?

If we are to grow a garden, do we try to nourish the seeds in a healthy, safe and nutritional environment? Or do we just plant the seeds in sand in a mostly dark place where no one checks to see how they are sprouting? Well, metaphorically, this is how our nation cultivates our youth with little or no education in health, nutrition, fitness, stress management and accountability. No wonder why teenage depression and suicide has skyrocketed in the last few years. And no wonder our nation is a nation of overweight children soon to be obese and sickly adults. We need to move past the politics and cultural correctness of not addressing the American diet and lifestyle choices of being the root causes of obesity that lead to disease and health issues in our country.

**US Obesity** https://www.cdc.gov/nchs/data/hestat/obesity-child-17-18/obesity-child.htm

For children and adolescents aged 2-19 years in 2017-2018:

The prevalence of obesity was 19.3% and affected about 14.4 million children and adolescents.
Obesity prevalence was 13.4% among 2- to 5-year-olds, 20.3% among 6- to 11-year-olds, and 21.2% among 12- to 19-year-olds. Childhood obesity is also more common among certain populations.
Obesity prevalence was 25.6% among Hispanic children, 24.2% among non-Hispanic Black children, 16.1% among non-Hispanic White children, and 8.7% among non-Hispanic Asian children.

Credit: Derek Thompson, The Atlantic; data from the CDC.

Anxiety and depression affects many children
- 7.1% of children aged 3-17 years (approximately 4.4 million) have diagnosed anxiety.
- 3.2% of children aged 3-17 years (approximately 1.9 million) have diagnosed depression.
Anxiety and depression have increased over time
- “Ever having been diagnosed with either anxiety or depression” among children aged 6-17 years increased from 5.4% in 2003 to 8% in 2007 and to 8.4% in 2011–2012.
- “Ever having been diagnosed with anxiety” among children aged 6-17 years increased from 5.5% in 2007 to 6.4% in 2011–2012.
- “Ever having been diagnosed with depression” among children aged 6-17 years did not change between 2007 (4.7%) and 2011–2012 (4.9%).

In years past, recess and physical education (PE) were part of the school day from kindergarten through elementary school. High school students had PE every school day until graduation. Regular exercise has been known and proven to help manage stress and maintain better health and mental well being. Currently, many schools require only 1 credit of PE over 4 years of high school and often offer it as an online course. Today if students are not involved in school or extracurricular sports, few make the time or commitment to stay physically active. Unhealthy kids quickly turn into unhealthy adults. The health of our people is directly affecting the safety of our nation. For the sake of our youth and ultimately our country, put PE and maybe health education back into the school system, as a priority and not just a minimal requirement.

References:

https://www.cdc.gov/obesity/data/childhood.html

https://www.cdc.gov/nchs/data/hestat/obesity-child-17-18/obesity-child.htm

https://www.cdc.gov/childrensmentalhealth/features/anxiety-depression-children.html

I can help. I have almost 40 years worth of experience in practicing and teaching others to take control of their health and well-being. For more information, contact Jim Moltzan at 407-234-0119 or www.MindAndBodyExercises.com

Heal the Body With the Mind – Heal the Mind With the Body

Heal the Body With the Mind (knowledge of how the body works)

Heal the Mind With the Body (skillful practices that engage one’s mind)

Many chronic health issues can be managed or eliminated with appropriate knowledge of how the human body works. Ailments such as joint or muscular pain are often due to injury or postural issues. Proper knowledge of exercise and physical movement can usually help. Issues such as stress, headaches, high blood pressure, obesity and many others can be improved through the appropriate methods for each individual’s personal situation.

Additionally, many emotional and mental issues can be improved or managed through skillful practices that engage the individuals mind and body simultaneously. Examples of mind and body engaging methods would be tai chi, yoga, pilates, meditation. Other methods might include playing a musical instrument, painting or engaging in nature.