Low Back Pain Explained

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Clearly, I’ve been in the car too much lately because I’ve come across another NPR nugget to share.  This story features a primary care physician who “prescribed” a YouTube video for a patient complaining of low back pain.  The video is from Dr. Mike Evans, famous for his whiteboard drawings about many different health topics (and featured on this blog before).

Dr. Evans begins the video by saying that low back pain is extremely common; in fact, it is one of the top 2 reasons why people go to the doctor, and it accounts for 40% of all missed work days.  He goes on to describe a variety of low back pain conditions and ultimately suggests how you can create a “Back Resilience Plan” to prevent recurrence.  Summed up in three words, Dr. Evans’ conclusion is that in most cases, “Movement is Medicine.”  Check the video out here:

In the NPR story, the patient who viewed this video at her doctor’s recommendation returned to the office for her next appointment with a success story of her own.

-Katie Huffman

Click here for another post from The Connection on improving low back pain.

The Humanity of a Race

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On Sunday, April 13, 2014, Raleigh hosted its first Rock & Roll® Marathon and Half Marathon races.  Raleigh’s selection by the national Rock & Roll® franchise was touted as a defining moment for the city. But as one of the more than 10,000 runners competing, what struck me most on Sunday was that the race was a collection of thousands of defining moments that spanned the spectrum of the human experience.

image(1)At 6:00am on Sunday, I walked out of my brother’s house with my dad, brother, step-sister and a close childhood friend.  We headed to the starting line, each with our own story.  My brother was the only one of us competing in the full marathon. He’s a seasoned triathlete (an Ironman finisher in 2012 even), but this was going to be the first time he’d run “just a marathon.” My friend had a very specific goal – to set a new personal record and finish in less than two hours.  My father, a Boston marathoner at age 48, was running his longest race in the last 5 years. For my stepsister and me, this was to be half marathon #2. My father and I planned to run it side-by-side. He could easily out-pace me by 2 minutes per mile, but that’s not what mattered.  See, there was a time 15 years ago – when I was overweight and struggling with my own health – that he could run faster backward than I could forward.  But on this day, we’d be finishing those 13.1 miles together.  Those were our stories.  But what struck me both as we waited for the race to begin, and throughout, was how many other significant stories surrounded us.

While we warmed up and stretched, I spotted three sisters in matching tank tops labelled “older”, “middle” and “little,” who posed as their mother snapped pictures.  Others wore t-shirts emblazoned in scripture, prepared to share their faith while they ran. Many runners had Jimmy V Foundation-sponsored bibs tacked to the back of their shirts – they were running in honor of a loved one affected by cancer. Hundreds of others dedicated their race to the memory of a loved one, with pictures and names displayed on their race shirts.  There were Ainsley’s Angels, a group of runners that would be pushing wheelchairs for the length of the race so that individuals with special needs could experience such a great event of endurance.

As the race started: more stories.  About a mile in, I read the back of an elderly man’s shirt– he was 82 years old, had competed in every single inaugural Rock & Roll® event across the country, and this one was going to be his 166th marathon.  I had to let that sink in – 166 marathons! How many miles must he have run in his life?  At that moment, I realized I couldn’t fathom how many miles all the participants had logged in preparation for this journey of 13.1 or 26.2 miles. It takes countless hours away from friends and family to prepare for such a race. Not to mention money, effort, sweat – lots of sweat. And for more than 10,000 runners, this day was the culmination of all that hard work and dedication.

Further into the race, my attention turned to those who came in support of the runners. Hundreds of policemen and women reported for duty that morning to keep participants and volunteers secure along the closed course. They were running to the aid of fallen runners when one of the many EMTs wasn’t nearby.  And speaking of EMTs, they worked tirelessly, treating everything from ankle sprains to heat exhaustion.

Then there were the volunteers.  Many were there passing out water and sports drinks, no doubt being splashed constantly.  Dozens of bands – a highlight of the Rock & Roll® events – lined the course, sharing their gifts through music.  (To the band at mile 10 who was blasting a cover of “Don’t Stop Believing” as my dad and I passed, I give you special thanks for that perfectly timed tune.)

Next up were the families, friends, and strangers cheering from the sidelines.  My stepmom, in an effort to see and cheer for us all, covered nearly as much ground as we racers did. run w dad A friend stood with her dog at a sparsely populated corner providing encouragement and snapping pictures.  One newlywed couple dressed in gown and tux held one of the many funny signs we saw – it urged us to run faster, lest we be “caught like the groom.” Residents of the Oakwood neighborhood sat in rocking chairs on their porches, sipping mimosas, taking part in their own small way.  My favorites, though, were the seasoned spectators, angels in my mind, who made a point to stand along the course’s many hills, shouting at the top of their lungs that we “could do it” and we “were almost to the top.” We runners needed to hear that, we really did.

Not all the stories were joyous ones. Near the 11th (or 24th) mile, the course was lined with American flags and pictures of fallen service men and women.  And I’d be remiss if I didn’t include the two men who inexplicably lost their lives while competing in the race.  In a day punctuated by so many precious moments, none display the fragility of life more than those two tragic losses, and my heart goes out to the families and friends of those dear men.

Thankfully, there were also beginnings and “firsts” to celebrate: the runners who achieved their first long-distance race… the couple who got engaged in front of the Raleigh Convention Center, just minutes after completing the race.  Remember my close friend, the one who wanted to finish her race in less than two hours?  She bested her goal by more than seven minutes.  And my jovial brother actually danced as he approached the finish line, stopping to kiss his wife, scoop up their baby and went on to complete the marathon with his child in his arms. At nearly six months old, she’s already crossed her first race finish line. It likely won’t be her last.

So many individuals from Raleigh, from North Carolina, and from the country, were joined together in this one event, and in the end that’s what compelled me to share the experience with you.

It mattered that 10,000 plus runners joined each other in one similar goal.  It mattered that siblings and parents and couples were running that race together.  It mattered that the service men and women of the city were keeping everyone safe.  It mattered that complete strangers were shouting words of encouragement to people they’ve never met and probably never will.  It mattered that friends were sending “good luck!” texts and that coworkers on Monday morning were asking “how was the race?!”

It matters when we set a goal and achieve it.  And it matters when we support each other – family, friends, strangers.  I’m certain that we’d all undo the race if it could somehow bring back those two precious lives, but I also take comfort in the belief that they were surrounded by such a profound display of love and support in their final hours.

My other hope in writing about the race is this: the next time there’s a race in your community – whether it’s a small 5k, a sprint triathlon, or a franchised full marathon – participate in it.  If your health (and doctor) permits it, and you have time to train – do it.  If your family, friends, church members or coworkers are competing – support them.  Wish them luck, send them prayers and blessings, stand on a street corner or the side of a hill and shout words of encouragement at them.  Make a funny sign. Volunteer and pass out water along the way or bananas and protein bars at the end. Host a spaghetti dinner at your house or your church the night before and help the runners “carb-load” before the race.cheering_flickr user Joe

Take part in whatever way you can.  Take it all in.  And remember, whatever you do, it will matter.

-Rachel Meyer

Bottom picture from Flickr user Joe, via CC

Cycle to Lake Junaluska

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The following article was written by Mark Andrews, pastor at St. Luke’s UMC in Hickory, NC, and co-founder of Cycle to Lake Junaluska.

The Holy Rollers are a group of United Methodist cyclists who ride together once a year over the course of several days leading up to the annual meeting of the Virginia Conference.  I first learned about the Holy Rollers several years ago and, as an avid recreational cyclist, thought how much fun it would be to do something similar leading up to our annual conference in Western North Carolina.  Thinking it would be a formidable administrative task to sponsor such a ride I let the idea sit on the back burner until casually mentioning it to another cycling preacher and friend, Doug Miller.Cycle to Lake J image

Through Doug’s initiative, and in partnership with Brad Farrington of the Wesley Foundation at Appalachian State University, we have launched Cycle to Lake Junaluska.  A 501(c) 3 non-profit organization through the Appalachian Wesley Foundation, Cycle to Lake Junaluska is designed to promote fellowship, physical fitness through cycling, and raise monies for various ministries of the United Methodist Church in the Western North Carolina Annual Conference (WNCC).

The first ever Cycle to Lake Junaluska benefit ride will take place this June 16-18, in the days leading up to Annual Conference. Over the course of three days and 160+ miles, we will ride from the WNC Conference Center in Charlotte to Casar UMC where we will spend the first night (62 miles).  The next day will bring the challenging climb to Black Mountain UMC where we will spend our second night (53 miles).  The last day will be an unhurried ride in the rolling valleys circumnavigating Asheville to Lake Junaluska (47 miles).

What’s Included In The Ride:

  • Indoor camping and limited RV camping
  • Ken’s Bike Shop mechanic at camp (fees may apply)
  • Printed maps and cue sheets
  • Marked roads and route SAG support
  • Rest Stops with drinks, fresh fruit & assorted snacks
  • Restrooms at host sites and at some rest stops
  • Shower facilities each day and night

Riders may choose to ride one day or all three. T-Shirts and cycling jerseys are available for purchase.  There will also be a “swag” bag of gifts from our sponsors, including the Clergy Health Initiative’s Pastor & Parish curriculum – a wonderful resource for strengthening relations between clergy and congregations and promoting the health of pastors. As a benefit ride in support of the various campus ministries in Western North Carolina, donations will be accepted.

This year’s route is outstanding and our overnight hosts will be providing great food and activities each evening. We may not be Holy Rollers but through three days of pedaling we may certainly become “spirited spinners” of our wheels.  For brochures, registration and more information go to the C2LJ website and sign up today.

-Mark Andrews (pictured below with his bike)Mark Andrews

Walking Lenten Devotional

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With Ash Wednesday just a week away, here is some information about a new Lenten practice you might want to consider.  Published by Church Health Center, Walking to the Cross is a devotional designed to be used during the 40 days of Lent.  The guide Walking to the Crossencourages you to incorporate walking, along with reflection and prayer, into your daily Lenten practices.  From the booklet: “Just as Jesus traveled the long journey to the cross, we believe that walking is an act of spiritual and physical devotion.”

Each week of the program starts with a psalm and the chance to set a “movement goal” for yourself.  This goal is entirely personal and can range from simply increasing physical activity to a specific daily number of steps/miles goal.  You could challenge yourself to try types of physical activity you’ve never engaged in before, such as yoga, a Zumba class, or even jump roping in your office.

You can purchase print copies of Walking to the Cross for $4 each (bulk discounts are available) here or here.  A Kindle version for $2.99 is available here.  An abbreviated online version is available for free here.

-Katie Huffman

Research briefs

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Below are summaries of 3 recent research studies that have practical implications for taking care of your health.

Dental hygiene and your heart
Healthy gums make healthy hearts.  Researchers from Columbia University have shown toothbrush-with-toothpaste-2-by-gustavorezendethat improving gum health can slow the progression of atherosclerosis, the narrowing of arteries which is associated with heart disease and strokes.   It’s been widely accepted that the bacteria responsible for producing periodontal disease also contribute to atherosclerosis; the good news from this study is that improving gum health can actually reverse the progression of heart disease.  To reduce harmful bacteria in your mouth, it is recommended you brush your teeth at least twice a day and floss daily in addition to making regular visits to a dentist.  Read more: Dr. Weil’s Daily Health Tips or Columbia University Mailman School of Public Health.

Improving HDL effectiveness with weight training
WhileTwoDumbbells we’ve heard that high levels of HDL (good cholesterol) can protect against heart disease, new research is showing that how well the HDL functions is even more important.  UCLA researchers looked at the effects of weight training on HDL effectiveness, and they found that regular weight training contributed to better-functioning HDL, regardless of participants’ overall weight (overweight participants’ HDL was just as effective as lean participants’).  Dr. Andrew Weil, founder of the integrative medicine movement, says, “This suggests that physical fitness may be the best measure of healthy HDL function and, by extension, the risk of heart disease.”  Participants in this study engaged in resistance training 4 days a week.  Read more: Dr. Weil’s Daily Health Tips or Science Daily.

Mindfulness exercises can reduce blood pressure
About 30% of adult Americans have prehypertension, a condition where their blood Silhouette_yogapressure is higher than normal but doesn’t yet require medication management.  In a study out of Kent State University, researchers looked at the effect of mindfulness-based stress reduction (MBSR) training on prehypertension.  Results showed that participants who participated in an 8-week series of three types of MBSR- yoga, body scan exercises, and sitting meditation– had statistically significant lower blood pressure readings at the end (there was a decrease in both the systolic and diastolic readings).  Such an improvement in blood pressure for prehypertension patients could mean delaying or even preventing the need for medications as well as a reduction in risk of heart attacks and strokes.  Read more: Dr. Weil’s Daily Health Tips or Medical News Today.

-Katie Huffman, inspired by Dr. Weil’s Daily Health Tips blog

First image courtesy of OpenClipArt user Gustavaorezende; second and third images courtesy of wikipedia; all via CreativeCommons.

Re-framing “self-care”

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The following thoughts have been excerpted from a blog post entitled, “Self-regulation over Pastor Hesterself-care,” by Dan Hester, on his personal blog, ParsonDan.  Pastor Hester is a Group 3 Spirited Life participant and currently serves at St. Andrew’s UMC in Charlotte.  

“Much has been published about clergy self-care. Most of what I have come across makes the simple point that if I am in better shape, then I can be more effective as a pastor. A smaller portion of the material reminds me that God doesn’t need me to die for anyone; that’s already been handled. The burgeoning and much needed movement of positive psychology adds that God really doesn’t want anyone to be miserable, and self-care can help us enjoy this good life. I cannot find much fault with any of these points of view. Oddly enough, however, neither have I found much motivation to actually make needed changes in my life from these insights. Where I have found some recent motivation is with a systems thinking based view of the problem.

Systems thinking would rather talk about self-regulation than self-care. Self regulation is the basic functioning that makes self-differentiation possible. It’s what gives me responsibility for what’s mine, and leaves to you what is yours. Self-regulation is the capacity to choose wisely, based on solid-self principles and not on the anxious needs of the moment…

The language of self-care hasn’t always been effective for me. I think that ineffectiveness is because the phrase never conjured up any consequences apart from my own body and mind. But, when I think systems about the consequences of my choices, somehow the language of self-regulation connects with me. Through systemic thinking, I know that these decisions are not just about my own body, they reverberate across all my relationships. My excuses for not exercising usually have to do with lack of time. I can replace the important work of exercise with other important work. But if I see exercise as a building block of personal integrity, if I see it as a gateway decision to other important decisions, if I see it as a self-regulating act that has implications into my family and congregation, then that decision becomes irreplaceable and thus I have a little more success with it. I emphasize a little.

…I want to positively affect the lives of my family, my congregation, and myself. The best way I can do that is through doing my part in the emotional systems that connect us all, and practice self-regulation. Self-regulation is taking responsibility for my own condition, focusing more on my own resiliency rather than the environment, trying my best to act on my best thinking rather than my anxiety, ridding myself of the notion that the rules of biology don’t apply to me, and creating a repertoire of responses rather than banging away with one tool only. In the long run (no pun intended) this kind of practice will help me stand up for my convictions. It means I’ve upped my exercise regimen from zero to two or three times a week. Big whoop, right? But at least I’m moving.”

-Dan Hester

To read Pastor Hester’s blog post in its entirety, click here.  

Keeping germs at bay

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As pastors, I can imagine that you’re exposed to more than your fair share of germs each and every day: you regularly make visits to sick people in their homes and in hospitals; you shake countless hands on Sunday mornings; you enter and exit the same doors that the church preschoolers use; you rub shoulders with other community leaders at breakfast meetings; you simply go to the grocery store!

You’ve no doubt heard these tips before, so consider this a reminder to ramp up your efforts to stay well this winter:no-germ-zone-md

  • Wash your hands: This is a no-brainer, but it’s one of the best ways to stay healthy.  Click here to see the science of washing of your hands.  No access to soap and water?  Keep a bottle of alcohol-based hand sanitizer in your purse, briefcase, or car.
  • Eat a balanced diet and stay hydrated: Include lots of fruits and vegetables in your diet, and cut down on sugar to help booster the immune system.  How much water should you drink?  One doctor suggests dividing your weight by 3; this is how many ounces of fluid you should drink a day (plus one glass of water for every caffeinated or alcoholic beverage).
  • Stay back: If you can, keep about 6 feet between yourself and someone who’s sick.
  • Rest well: It’s recommended that adults get 7-8 hours of sleep every day, but you probably have found your own magic number.
  • Exercise: Keeping your body strong is another immune-booster.  And don’t forget about taking care of your mind through meditation, a gratitude journal, taking time off, reading, yoga, or your own favorite stress-reducing activity.
  • Get a flu shot: According to the CDC, January is not too late to get yours!

Let us hear how you try to keep those germs at bay.

-Katie Huffman

Based on “How the fit stay healthy in cold-and flu-season,” by Gabriella Boston at Washington Post Wellness; image by Laurel Holland via Creative Commons and Clker.com

Walking Reflections

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The folks over at CREDO (the Episcopal clergy health offering) have developed a creative and meaningful companion guide for a 30-day walking program.  Along with an introductory and closing piece, “Walk and Be Well” includes 28 reflections to accompany a daily walk (pace and distance of your choosing).  You can download these 7-10 minute long fit_walk_225reflections onto an mp3 player and listen as you walk, or you can read them as motivation before you exercise.  Topics include meditations on the human body, the multi-dimensional benefits of exercise, the spiritual implications of pursuing health, and other inspiring words to get you moving.

Walk and Be Well can be done individually, but it seems like it also might work really well for partners or small groups.  Let us know if you give it a try.

-Katie Huffman

Image courtesy of Health Magazine, via Creative Commons

The benefits of yoga

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After having been away from my exercise routine for several months, I’m at a point where I’m ready to get back to the gym.  My body and brain are making it loud and clear that it’s time.

When I think of exercise, images of treadmills, weight machines, and spinning bikes come to mind because that’s what has always been part of my routine.  But in the background, I hear the faint voices of friends (and some pastors, too) urging me to give yoga a try.  To be honest, I’ve never really thought of yoga as exercise and have been skeptical of people who rely on it for their primary source of aerobic and strength training.BodyOnYoga

I came across this infographic on the Eat Smart Move More Weigh Less blog and followed the link to the Huffington post article where it originated.  It was fascinating to see how many parts of the mind and body are impacted by yoga and to read about some of the emerging research to support these claims.  (Click on the image at right to see a larger view and to read the article).

I’m searching for something to fulfill a mind-body need, and I think throwing yoga into the mix of my regular workouts might be just the thing.  If you are a yoga fan, what have you found to be its greatest benefit?

Katie Huffman

Holiday Challenge

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The holidays are just around the corner!  While the days between Thanksgiving and Christmas are usually filled with joy and merriment, they can also be filled with extra calories and less time for exercise.

This year, to help you keep your waistline in check (did you know that the average adult gains 1-5 pounds during the holidays and never gets these pounds back off?) consider signing up for the Maintain, Don’t Gain Holiday Challenge.  Sponsored by Eat Smart Move More NC, the Holiday Challenge runs from November 25-December 1 and encourages holiday challengeweight maintenance during the holiday season.  By signing up, you’ll get weekly newsletters with tips and recipes, have access to weight/activity tracking charts, and receive support and motivation from other participants.

Sign up for the Holiday Challenge here.

I signed up for the Holiday Challenge and have already found some great recipes that I hope to try soon.  Check out these: pumpkin spice latte and maple roasted sweet potatoes.

-Katie Huffman