EHFAEuropean Health & Fitness Association

MORE PEOPLE | MORE ACTIVE | MORE OFTEN

EHFAUpdateIssuE 32 - MAR 2014

p3 - DIAL Project

p10 - Cancer & Exercise

p15 - Epi Paleo template for optimised living

p20 - Upper-body Causes of Back Pain

EHFA Update 2

José CostaEU Policy Officerjose.costa@ehfa.eu

I’m 28 years old and my grandmother says I have beautiful eyes. I grew up in a small Portuguese city close to the Spanish border but it was in Lisbon – Portugal’s capital city and one of the most exciting places in the world – that I

spend the best years of my youth.

My first professional experience was in the Ministry of Foreign Affairs of Portugal. Two years later I moved to Belgium to join the European Commission as a trainee and get an inside view of the EU’s bureaucratic machine. After completing a Master’s in European Political Studies at the College of Europe (Bruges Campus), I came back to the Brussels bubble to follow EU policy developments in the fields of health, nutrition and physical activity for the soft drinks industry. Now it’s time to get more people, more active, more often.

I enjoy cooking, I collect beer mats and I never ever say never ever. Throughout my life I have lived in four countries but practiced only one religion: football. No one ever said it better than Bill Shankly (former football manager): “Football is not a matter of life and death: it’s much more important than that.”

Otilia VlasovEHFA Communications Officercommunications@ehfa.eu

Originally from Republic of Moldova, has graduated Economics in her home country, followed by a degree in Diplomacy and Russian Studies in Estonia and a Master degree in International Relations in France/Germany.

Having worked for the local branch of the global communication group WPP/ JWT, she managed projects and campaigns for such clients as Kraft, P&G, UNICEF, a.o. Her professional experience extends also to election observation, having been employed in Moldova for OSCE observation missions since 2007.

Speaks 6 languages and is interested in digital marketing and electronic governance, having cooperated in these fields with the EGov Centers of Moldova and Estonia. Enjoys traveling and reading.

Helpless cat lover.

EHFA Welcomes Two New Staff to the TeamEHFA are delighted to welcome two new members of staff to join the team at the Brussels office.

EHFA Update 3

Social Dialogue in Active LeisureSocial dialogue is defined by the International Labour Organisation as ‘all types of negotiation, consultation or simply exchange of information between, or among, representatives of governments, employers and workers on issues of common interest relating to economic and social policy’.

Why is this important for the active leisure sector?

Active leisure is composed of the fitness and outdoors sectors. According to Vocasport (2004), within the sub-sector of active leisure, it is estimated that there are 80,000 private companies which employ over 500,000 people. However, regarding social dialogue in the active leisure sector, what you find is that it is fragmented throughout Europe. Through establishing strong structures of social

dialogue in the active leisure sector, it will be possible to undertake more representative and efficient negotiations between employer representatives and employee representatives on. It is important in terms of developing a strong relationship between employers and employees and it potentially covers all employment issues and can include areas such as the establishment of salary pay scales and employment conditions, cooperation regarding the management of health and safety issues, qualifications, further training

EHFA Update 4

and career progression, and social security concerns.

Furthermore, strong structures of social dialogue in the active leisure sector will allow employer and employee representatives to engage to a greater degree with the institutions of the European Union, policy-makers and key stakeholders. Through this, we will be able to show that the active leisure sector has a strong unified voice while also proving that it has a lot to offer in terms of cooperation at EU level across a range of policy areas such as health, employment and education. Given that up to four-fifths of national legislation can be influenced by the EU, surely it is of the utmost importance for the active leisure sector to have a strong voice at the table when it comes to its representation in the European Union and its dealings with the European institutions.

The social Dialogue in Active Leisure (DIAL) project is an initiative to build the participation of employers and national associations and European organisations from fitness and the outdoor sectors in social dialogue. The DIAL project will work to build capacity in social dialogue in the active leisure sector across 14 Member States, these are: Belgium, Estonia, Finland, France, Germany, Greece, Hungary, Latvia, Lithuania, the Netherlands, Portugal, Romania, Spain and the United Kingdom.

The DIAL project will work with

representatives from these Member States from both the fitness and outdoors sectors in order to generate engagement and to work on the development of effective structures for social dialogue in the broader active leisure sector. The establishment of social dialogue in the active leisure sector is inevitable – however, the DIAL project provides the basis to test and develop the structures needed in order to have effective and efficient social dialogue. The first of these meetings will be taking place in Mijoux in France on March 7th to hold discussions with representatives from France, the Netherlands, Portugal, Spain and the United Kingdom. UNI-Europa will

EHFA Update 5

also participate in this meeting as it has been identified as the employee representative for the active leisure sector. We hope to have a successful discussion and for the meeting to act as a catalyst to begin progressing the objectives of the DIAL projects in each of the participating Member States. After all, the overarching context of the DIAL project is to promote the achieve leisure sector in order to support growth and economic issues while also working to create employment opportunities.

Some of the topics which are being prepared for consideration by employers for social dialogue in the active leisure sector include contracts of employment for its workers, the effect of the working time directive, recognition of relevant qualifications and certifications, agreement of the main occupations in active leisure, improving mobility of workers for employment and education (Carte Professional), health and safety at work (employees and customers)

among others. The DIAL project will be producing its findings and recommendations at the end of 2014. Upon completion of the project, the outcomes, findings and lessons will be promoted to policy-makers and practitioners at local, national and European levels. The aim of this being to multiply the outcomes of the project. This would add an extra ‘return on investment’ to all of those who have contributed to the project and would work towards developing relationships with as many future possible beneficiaries as possible.

The role of EHFA in the DIAL project

Furthermore, EHFA and EC-OE have been identified as European organisations that are representative of employers, business associations and individual companies in the active leisure sector in the Eurofound ‘Representativeness of the European social partner organisations: Sport and active leisure industry’. According to the Eurofound study,

EHFA Update 6

EHFA and EC-OE, and the other organisations examined, “each within its own domain – largely remain unchallenged in their position as EU-wide representatives of the sector’s employees and employers”. Regarding EHFA, the basis for this is that the majority of EHFA’s affiliated members are not themselves directly involved in collective bargaining in the fitness sector.1 In fact, prior to the start of the DIAL project, EHFA had already began to establish EHFA-Employers which will act as a European level representative for employers in the health and fitness sector. The purpose of EHFA-Employers is

1 Representativeness of the European social partner organisations: Sport and active leisure industry’ http://www.eurofound.europa.eu/docs/eiro/tn1105058s/tn1105058s.pdf

This action has been funded with support from the European Commission (DG Employment, Social Affairs and Inclusion). The information provided in the DIAL project reflect the views only of the authors, and the Commission cannot be held responsible for any use which may be made of the information contained

therein.

“To unite qualifying associations into a confederation to look after the interests of

employers established within the European Union that professionally run Health and Fitness facilities

and related activities, in the area of social dialogue.”

Social dialogue is a key priority for EHFA and it is one which we believe is of the utmost importance for health and fitness operators throughout Europe. This was indeed the reasoning which saw the conception of the original idea for the DIAL project. As the project advances throughout the year, we will ensure to keep all of our members updated on its progress.

EHFA Update 7

The Department of Sports Science and Clinical BiomechanicsUniversity of Southern Denmark

&Healthy Ageing Network of Competence (HANC – INTERREG IVa)

Would like to invite you to a seminar series on the role of exercise, physical activity and sedentariness for active and healthy ageing.

- Your Invitation to a free seminar series -

Moving old age; the role of exercise, physical activity and sedentariness for active and healthy ageing

EHFA Update 8

The seminars are free and do not require registration. Please feel free to distribute this invitation.

For further information please contact:

Paolo Caserotti

pcaserotti@health.sdu.dk (+45) 6550 3444

Niels Ørtenblad

nortenblad@health.sdu.dk(+45) 6550 3433

HANC:

http://healthy-ageing-network.eu/

http://www.hanc-project.net/

Background

The oldest population is rapidly increasing in numbers. This goes for a large number of European and other developed countries, as well as for the least developed countries. According to the most recent projections the number of older European citizens (65+ years) will increase from 87 million in 2010 to 148 million in 2060. From a public health perspective, the ageing societies represent one of the most serious challenges for the future economic sustainability of the health care systems. From the individual perspective reaching older age may indeed be a very positive and enriching experience, but also a serious challenge which may turn into poor quality of life.

Aging is associated with a progressive and generalized deterioration of physiological function which progressively translates into functional impairment, increased rate of disability and dependency. Also, chronic diseases, including metabolic syndrome, sarcopenia, and cognitive impairment, are more prevalent with increasing age. However, regular exercise and everyday physical activity have consistently been identified as essential strategies for controlling body weight, modifying the trajectories of physiologic decline, reducing the risk of major chronic diseases and have been indicated as one of the key pillars supporting medical treatments.

These seminar series “Moving old age” will address key aspects on the role of exercise, physical activity and sedentariness for active and healthy ageing. During each seminar a main theme will be addressed by one or more renowned speakers.

EHFA Update 9

Seminar series: Moving old ageThe role of exercise, physical activity and sedentariness for active and healthy ageing

Department of Sports Science and Clinical Biomechanics, University of Southern DenmarkHealthy Ageing Network of Competence (HANC)

Friday 14th March 12.30-14.30, Lecture hall U140Seminar 1: Role of Resistance and speed training in the older population

Daniela Caporossi: Resistance training in the elderly: redox homeostasis and molecular adaptation

Barbara Wessner Research Platform Active Ageing - Influence of strength training and nutritional supplementation on physical performance and molecular markers in institutionalized elderly

Andrea Macaluso: Adaptations to speed training with body weight unloading in older women

Friday 21th March 12.30-14.30, Lecture hall U140Seminar 2: Inactivity immobilization and (re)training in the older population

Annemarie Koster: Sedentary behavior as a health risk factor independent of physical activity

Giuseppe De Vito: Neuromechanical aspects of agingMarianne Andersen: Testosterone and body composition in ageing men.Lars G. Hvid: Functional implications of disuse and retraining in older individuals

Wednesday 26th March 12.30-14.30, Lecture hall U55Seminar 3: Ageing, physical activity and cognitive function

Kaare Christensen: Physical and cognitive functioning among the growing population of the oldest-old: A Failure of Success or a Success of Success?

Marika Berchicci: The benefits of physical exercise on the aging brain: The role of the prefrontal cortex.

Paolo Caserotti: Active life-style intervention in public health care settings for older adults with poor physical function: the HANC project.

For further information please contact:Paolo Caserotti pcaserotti@health.sdu.dk Tel: (+45) 6550 3444

orNiels Ørtenblad nortenblad@health.sdu.dk Tel: (+45) 6550 3433

EHFA Update 10

According to the January 2014 Cancer Research UK publication, in 2011 (the most recent figures) cancer diagnoses hit above 330,000 in the UK. Cancer Research UK makes this statement. These figures reinforce the vital need for more research to better prevent, treat and cure cancer. As the population ages, more people than ever before will be told:

‘you have cancer’Research for years now has consistently told us that exercise and physical activity along with healthy nutrition are our best allies in efforts to prevent cancer. Research is growing exponentially showing us that they are also key partners in cancer recovery, remission and that dream of being declared “cancer free”. We as health and fitness professionals are in a position to offer cancer patients the physiological, psychological & emotional strength to impassion them on the cancer free journey.

We know as health & fitness professionals and enthusiasts, that exercise is the one and only “medication” with absolutely no bad side effects. In the war on cancer, as other chronic illnesses exercise is key in both prevention and treatment. A lifestyle to prevent cancer is a lifestyle that protects us from all of our chronic illnesses, mental & physical, and it all starts with creating a hostile environment within destroying cells as they become cancerous so they cannot multiply and we never hear those dreaded words “you have cancer”. In other words, we need to create our “biochemical terrain” that is able to annihilate the inevitability of cells becoming cancerous because of a biochemical terrain that enables cancer to flourish.

3 biochemical “terrain setters” I would like to discuss here are:

• Glycemia• Oxidation• Inflammation

CANCER & EXERCISEby Shira Litwack

EHFA Update 11

Oxidation:As we know from exercise science, our fitness, health is completely dependent on how efficiently we use oxygen. Yes we need oxygen to live however our health, protection from the degradation of aging, cancer prevention is all about keeping a balance within between oxidative stress (producing free radicals) and antioxidants, our best cancer prevention. Cells deprived of too much oxygen (estimated at 35%) can also morph into cancer cells - balance.

Inflammation:Another key to cancer prevention (and heart disease, aging, immunity, depression……) is inflammation, we need tight control over inflammation. We throw around the concept of inflammation a lot in the cancer world, obesity, heart disease, aging….Leading causes: smoking, lack of sleep, lack of exercise, activation of stress hormones, alcohol, sugar, Omega 6 oils such as vegetable oils, trans fats…..Inflammation is a critical part of our body’s innate immunity - its attempt to heal itself, however when it becomes a chronic condition, this “inflammatory state” the immune system attacks healthy tissue, mistaking them for harmful pathogens.

Glycemia:Simply put…cancer cells have a voracious appetite for sugar. As seen in our obesity & diabetes epidemics…..so do our populations, hence we are throwing gasoline on fires, fuelling cancer. Controlling blood glucose levels is an absolute must in controlling cancer

Even if a cancer is removed, that is only the start on the road to remission and the declaration of “cancer free”. The biochemistry has to be to be able to attack and destroy any hidden cancer cells from multiplying, violating the patient once again, usually in a more toxic, vengeful form.

As a cancer exercise specialist I continuously have the pleasure of facilitating people to launch retaliatory attacks on cancer with exercise. Addressing, fixing our biochemical terrain, and so much more…..

The right exercise, in the right amount, can help regulate all of these biochemical markers.

Glycemia: Let us all count the ways……but really our muscle mass is the real hero here. ..taking sugar out of the blood stream into the muscle…..just as strength training is a diabetics best friend. Sugar feeds cancer. Exercise reduces Insulin resistance, lowering levels of blood insulin, a growth factor, discussed further below.

EHFA Update 12

Inflammation: Again our muscle mass is key here to control the inflammatory chemicals secreted by cancer cells. A sedentary lifestyle allows protein loss from body tissues. Inflammatory responses are like wildfire without exercising the muscles, leading to muscle wasting and destruction of the immune system. Cachexia is an unfortunate side effect of many cancer treatments, exercise is the best retaliatory defence.

Oxidative stress: Now here we do have to be very careful of balance, slow and steady wins this race. The right type and dosage of exercise produces enzymes that reduces free radicals. However, too much exercise can produce free radicals.

Besides the regulation of these terrain setters, exercise also provides many other profound aspects of cancer recovery:

Surgery and radiation: tightness, muscular imbalances, postural implications, scar tissue…just a few of the expected inevitabilities, especially if amputation was necessary. The proper combination of strength and stretching can restore the body and in many cases surpass pre surgery levels of strength, flexibility, range of motion and cardio respiratory status

Exercise during treatment: Studies agree as harrowing as treatment can be, exercise can increase stamina, strength, self esteem, and control pain, which are all often debilitating during treatment.

Maintaining a healthy body fat level is front and center for cancer recovery. Depending on the cancer an increase in adiposity (breast, prostate, colon) can dangerously threaten recovery. Consistent physical activity and exercise is critical here.

Blood Coagulation: yet another serious threat to cancer recovery and immune function. Being sedentary cripples the clotting system. Exercise increases blood circulation and makes the blood more fluid. Our power pump muscles (various leg muscles) force blood to travel back to the heart. This is why the advice of “bed rest” is really an enemy of illness. Improved circulation delivers more oxygen and nutrients to tissues, and reduces the chance of embolisms.

Exercise can also boast enabling greater NK cell activity - Natural Killer cells from our immune system. Exercise also increases macrophages, anti cancer compounds from immune cells.

An effective exercise program will also allow the cancer patient proper sleep, another crucial component to recovery. Just 30 minutes of aerobic exercise can drastically reduce treatment fatigue and improve quality of sleep dramatically.

EHFA Update 13

Exercise improves absorption of nutrients which is often compromised in cancer treatments.

And to me personally, the coolest part of exercise and cancer……the appropriate form of exercise before chemotherapy treatments can dramatically increase the effectiveness of treatment, by actually altering the permeability of cell membranes.

As health & fitness professionals we are all familiar with the hormonal balance provided by exercise, controlling stress responses, Growth factors including estrogen, insulin which promote breast, ovarian, endometrial lung, prostate cancers and other solid tumor cancers.

Diarrhea is a common side effect of radiation. Aerobic exercise can reduce this potentially deadly side effect by 25%.. If constipation is the issue, the right exercise can decrease bowel transit time.

Lymphedema is the swelling that occurs when lymph fluid builds up in the soft tissues of the limbs. It is caused by a problem in the movement of waste products (lymph) away from a limb (arm or leg). Lymphedema usually occurs in parts of the body where larger numbers of lymph nodes have been removed, such as the armpit (axilla), groin or pelvic area. This is a very painful possible complication of cancer surgeries, especially breast cancer. Careful exercise is a precise science & art in both the prevention and relief of lymphedema.

Exercise programs must be individualized to each particular patient. Depending on the type of cancer, and the biochemical and metabolic status of each patient, exercise protocol will vary. Are we most concerned with cachexia, excess adiposity, motivating the person, cardiac fitness,

EHFA Update 14

depression, anxiety, minimizing side effects of treatment…all of these plus many more factors will impact how we individualize the fitness program.

About Shira:Medical fitness Professional, health coach in exercise, nutrition, addiction recovery, proud member of EREPs

email: shira@BestinHealthRadio.com

Master trainer for CETI…..Cancer Exercise Training Institute and has recently brought the live workshops to Canada and now the UK.

The Cancer Exercise Training Institute provides health and fitness professionals with comprehensive coursework on 25 types of cancer, surgeries and treatments, breast reconstruction, prevention & management of lymphedema & cancer pain and fatigue. The Cancer Exercise Specialist Advanced Qualification was developed for health and fitness professionals seeking to attain a higher level of mastery and work with cancer patients in post-operative exercise and quality-of-life programs.

The course is available online, however the intimacy and inspiration from a live workshop sets our standard of care to an even higher level of professionalism, and yes great listener and friend. This is why Andrea Leonard, President of the Cancer Exercise Training Institute, offers the live workshop free to anyone who has already taken the online program - just so our cancer exercise specialists have had that experience of learning and sharing the passion of a live workshop.

Contact:

Cancer Exercise Training Institute Canada:

http://bestinhealthradio.com/BestInHealthRadio.com/Cancer_Exercise_Training_Institute_Canada.html

https://www.facebook.com/CancerExerciseTrainingInstituteCanada?ref=hl

EHFA Update 15

THE EPI-PALEO TEMPLATE for an Optimised Life Where diet and lifestyle meet physics and where taking ownership of our own change redefines our greatness.

By Giovanna Bertoldi

I am on an amazing personal journey of discovery I want to share with you. This summer I came across articles in the media telling me that beneficial changes to my lifestyle and diet could in principle change my DNA.

I am intrigued. I want to find out more...

This is when I came across Dr. Jack Kruse (www.jackkruse.com) a well known and respected US neurosurgeon. His Epi Paleo template for optimised living brings us a foundation shaking proposal for a lifestyle change that challenges what modern main stream medicine has been and is upholding about diet, lifestyle and disease.

The reader of his recent book1 and website collection of blogs is met with a deep and detailed insight from a physics and biochemistry angle on how you can improve your lifestyle and combat disease through a multi level change approach. The journey is unlike anything else you may have encountered.

“Personally I feel I am not just changing my dietbut my entire view of the world. “

Right from the word go, in his words we sense the depth of thinking that brought him to re-formulate his own knowledge:

"What I saw and what I was doing as a surgeon, often felt incongruent to what the reality was for the patient”2

1 TheEpiPaleoRx:TheprescriptionfordiseasereversalandoptimalhealthbyDr.JackKruse2 quote from the opening paragraph of the Quilt document, lines 17-18), http://jackkruse.com/the-quilthow-to-beat-agin/

EHFA Update 16

This thinking stems from Dr. Kruse own journey both as a clinician and as his own "biohacker”. In the first instance he tells us, he found the elements of his traditional medicine background didn’t offer him the immediate exact answers to his patients problems.

In the second instance he formulated a brand new vision to cure his own weight problem by branching his own mind into a dimension of our world we would probably never associate with diet and lifestyle. For example, if we look at macronutrients he looks at electrons and protons and how they interact at subatomic level.

With patience and an open mind, I try to move away from linear thinking into this multidimensional world that seems futuristic and surreal. You learn that water plays a major role in all cellular processes, that leptin and insulin are fundamental in hormonal pathways and how and to what extent for example your environment harms you with man made electromagnetic frequencies from the technology around you. All often told in way above average biochemistry and physics knowledge.

As I engaged myself into this train of thought and began my own Epi Paleo journey, I realised one potential benefit. Let’s assume in principle we take this type of ownership of our lifestyle choices and education. This involves change on our part. If we could view personal positive change capable of unlocking our door to a better future, we could plausibly and realistically create the conditions for “preventative” medicine to develop.

If we need less treatment by being more healthy long term our current healthcare systems could be less burdened financially.

EHFA Update 17

Acknowledgement and help from them on our road to what is defined as “Optimal health”3 may involve rethinking how the educational and healthcare journeys could develop on both sides. We may be able to keep intact the essential healthcare elements we hold valid in our respective cultural beliefs.

The framework of the Epi Paleo template centres on interconnecting sets of principles (this list is not exhaustive)4:

• Cellular homeostasis determines it's fate• Leptin sensitivity and resistance determines energy balance• Cellular inflammation brings incorrect cellular functioning• The value of dietary principles needs• The relationship between the brain and the gut and how this is central to health• The role of immunity for health • The relationship between cellular function and oxygen in oxygen reactive species (in relation

to this topic there is a key role of our evolutionary development I understand as oxygen reactive species, making us for example more adaptive to cold environments.

The diet is only one of the components not the only component - I heard him say

“it’s not all about trim”.

What does the Epi Paleo template include

There are three main levels:• A low carb or a ketogenic diet to stimulate our hormonal system to become sensitive to

leptin5

• A progressive adaptation to cold (especially immersion in cold water), the Cold Thermogenesis protocol

• Regular blood tests to check and eventually adjust the levels of your own template. • A rethink on how we have structured our living environment to minimise non native electro magnetic frequencies (EMF)

3 by Jack Kruse himself as the purpose for his vision 4 These are some of the many fundamental principles set in the Quilt document which can be found at www.jackkruse.com, http://jackkruse.com/the-quilthow-to-beat-agin/5 More detailed information can be read at http://www.jackkruse.com/the-quilthow-to-beat-agin/#Leptin

EHFA Update 18

• 1. Low carb or ketogenic diet A brand new food pyramid that doesn’t count calories. From best to next best:6

• Shellfish (oysters) other than crustaceans• Crustaceans• Fish• Meats: offal and organ meats, grass fed animals wherever possible• Grass fed skeletal meats: where the level for Paleo has been traditionally pitched • Pastured eggs• Nuts and seeds

Iodine (central to thyroid function) has a main role in the food choices of the diet. It is important from an evolutionary point of view. Sea broths with sea vegetables seem to be a favourite alongside meat broths. Sourcing the ingredients wasn’t difficult, organic ingredients can be found at certified level and it is possible to source locally. Eating in season is important to respect circadian cycles. The amount of dietary carbohydrate can be adjusted according to a persons’ context7.

6 Taken from the Epi Paleo book Appendix A pp. 226-2307 Context is summarised here as a set of personal health circumstances that bring you to consider a certain course of action.

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2. Cold Thermogenesis This involves the practice of lowering your body temperature to train your body to produce heat during extreme cold. This protocol is included progressively and begins with face immersion. This helps with brain adaptation to thinking the environment has changed. Benefits of CT include, according to information in support of the Webminars available

• Lowering body fat• Lowering blood sugar• Cutting food cravings• Fixing thyroid issues• Improving deep sleep quality

The CT protocol is also said to be used in competitive sports for performance and having tried it I see similar benefits in sleep, overall energy and tolerance to cold in general8.

3. Blood testsAre a central part in the monitoring of the changes and progress in this lifestyle. There are I see 16 sets of tests that can be done9. Of importance are the hormonal function tests especially reverse T3, which shows leptin resistance. I wondered how this would represent a challenge as we live in different healthcare systems.

4. A restructure of our living environmentLevels of non native EMF cause cellular inflammation during exposure reducing our nervous system’ ability to connect with the earth natural magnetic field (Schumann resonance) as a base for cellular timing and circadian rhythms10.

There is a real sense of urgency in Dr. Kruse voice when we come to know about this modern times topic, which has been explored in TV programs in the UK before.

Exposure to EMF we learn, can contribute in giving us:• Headaches, blurred vision• Poor sleep and memory loss• More seriously heart arrhythmia and cancer

8 ParagraphfromthesupportingdocumentsenttomembersbeforetheThermogenesiswebminar.9 These are listed in full in the Epi Paleo book.10 Cf. footnote 8

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The website offers extensive knowledge blogs on EMF and there is a video on how to reduce EMF in your house. I have taken steps as suggested to reduce EMF in my own house and lifestyle, via circuit breakers to switch off EMF signals, and I have changed my mobile to a simpler phone. Adjustments to perceived convenience feel like small hurdles compared to the risks I feel I am preventing in my future health. If you want to try this, the Epi Paleo does not leave you on your own. There are plenty of support groups and there is a forum where as far as I know no question has been left unanswered.

About Giovanna

I have worked in the fitness industry freelance in the UK for a total of 7 years. I come from a Police Service and public service interpreting background. I was one of the first qualified interpreters in Norfolk. I studied in a UK university for my language degree when I first emigrated from Italy in 1989 at the age of 18. I speak 4 languages Italian, English, French and Russian (Russian not so well now..)

My love for competitive sports took me to the fitness industry after 9 years in the police service. I began racing in swimming in 97 and competed in 2 World masters championships, one in New Zealand in 2002 where I have my best memories. I have been a time trial cyclist for 6 years for a local Norfolk club. I haven’t got enough of racing yet, I wonder if I ever will..

Family circumstances brought me to Corsica where in the last year I represented women’s triathlon at league level for the FFTRI. My latest interest is freelance writing which I have wanted to do for a long time.

I am currently based in Corsica where I live with my father.

EHFA Update 21

Upper-body Causes of Back Pain (and How to Fix Them)

By Justin Price

Justin Price is the creator of The BioMechanics Method®, which provides corrective exercise education for health and fitness professionals. His techniques are used in more than 25 countries by specialists trained in his unique pain-relief methods and have been featured in Time, Newsweek, The Wall Street Journal, The New York Times, Men’s Health, and on WebMD and Discovery Health.

www.acefitness.org

article kindly supplied by

EHFA Update 22

Lower-back pain is a fact of life for a significant number of adults, which means it is likely your clients will turn to you for help in relieving their pain so they can return to the activities they enjoy. In part one of this two-part series, we covered a series of musculoskeletal assessments and corrective exercises you can use to identify and target imbalances in the lower body (i.e., feet, ankles and hips).

This second article explores upper-body causes of lower-back pain. You will learn how the upper body should move when it is functioning correctly, how postural and movement imbalances in the upper body can lead to lower-back pain, and several simple and effective corrective exercise strategies you can integrate into your personal-training programs.

Reviewing the Lower BodyUnderstanding how the structures of the lower body work during common activities, such as walking, running and lunging, is vital to comprehending how upper-body issues can contribute to back pain. As such, here is a brief recap of what should happen when the lower body is functioning correctly. As you transfer weight forward and from side to side as you step forward, the feet should roll inward and toward each other (i.e., pronate). When the feet pronate, the ankles should also roll in, which helps rotate the lower leg, knee and thigh toward the midline of the body. The femur (i.e., thigh bone), which fits into the pelvis to form the hip socket, should also rotate inward in time with the lower leg, foot and ankle (Kendall et al., 2005). When all of these body parts are working together correctly, the lower back experiences less stress because the forces of gravity and impact (i.e., ground reaction forces) are dissipated evenly throughout the structures of the lower body.

A Quick Look at How the Upper Body Should WorkWhen you transfer your weight forward during activities like walking and running, your body must also resist the downward pull of gravity so it doesn’t topple over forward. It achieves this goal by constantly adjusting the position of your bones and joints and using muscles to ensure you remain balanced. When you take a step forward, for example, the opposite leg stays back. Similarly, as you swing one arm forward the other one swings behind you. As your torso tips forward your hips bend backward. All these opposing movements are designed to help maintain your center of gravity, keep your body upright, and prevent the structures of your lower back and body from getting overworked.

EHFA Update 23

How Upper-back and Shoulder Dysfunction Can Lead to Lower Back PainNow let’s take a look at how dysfunction in the upper body can lead to back pain. Most of us spend a lot of the day sitting while hunched over computers, driving, watching television, eating and looking down at handheld computer devices. Over time, these activities cause the upper back to round forward too much (i.e., excessive thoracic kyphosis) and the shoulder blades to move forward on the rib cage (i.e., protract) (Price and Bratcher, 2010). As the upper back rounds forward, the head also moves forward of its optimal position.

The human head weighs 8 to 11 pounds. For every inch the head is forward of optimal position, it doubles its effective weight to the body. Therefore, if a woman’s head is 1 inch forward of its optimal position, and her head weighs 10 pounds, the effective weight of her head to her body is 20 pounds. A 20-pound weight hanging forward of the body, coupled with the fact that the upper back is also rounding forward, means that all of the structures of the lower back must compensate to prevent her body from falling forward and off balance when she is standing and walking or moving forward. Because the lower back has a natural backward arch (i.e., a lordotic curve), it arches further backward to hold up the upper back and head. This compensation and overworking of the lower back is called excessive lumbar lordosis. It can lead to muscle fatigue, disc degeneration of the lumbar spine and a whole host of musculoskeletal problems (American Council on Exercise, 2010).

Moreover, when the upper back is rounded forward as described above, the rib cage drops down at the front, the shoulder blades protract and the arms swing across and in front of the body (Rolf, 1989). These changes in position to the torso, shoulders and arms create immobility in the upper body. Specifically, they inhibit the ability of the thoracic spine to rotate and the arms to swing freely when walking or running. This immobility in the upper back and shoulders means the upper body cannot adequately assist in balancing the body and transferring gravity and impact forces through the lower body and back. Unfortunately, the structures of the lower back experience more stress as a result.

Assessments for the Upper BodyAssessing your client’s head, neck, upper back, shoulders and arms can help you evaluate the position and condition of these structures to determine if they are working correctly. Here are two assessments for these important areas.

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Position of Head

This assessment evaluates the position of your client’s head and helps you determine whether it is forward of its optimal position.

How to Perform:Ask the client to sit on a stability ball or the edge of a chair with the feet and head facing forward. Look at the client’s cheekbone, just below his or her eye where it protrudes the most. Place one forefinger on that part of the client’s cheek and the other on his or her collarbone below that same cheek. Determine the position of your forefingers in relation to each other. Ideally, your forefingers should be vertically aligned. If the top forefinger is forward of the bottom forefinger, this is indicative that the head is forward of optimal alignment (Figure 1).

Position of HandsThis assessment can be used to evaluate the position of the arms, shoulder blades and thoracic spine. When the spine rounds forward, the shoulder blades protract and the arms internally rotate, making the back of your client’s hand(s) visible when he or she is facing you. Therefore, evaluating the position of your client’s hands can also enable you to assess the position of his or her shoulder blades and thoracic spine.

How to Perform:Instruct your client to stand in front of you in a comfortable position. Look at his or her hands and make a note of how many fingers are visible to you. If your client’s arms, shoulder blades and thoracic spine are in the correct position, you should see only his or

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her thumb, index finger and part of the middle finger. If you can see more than this (or the backs of the client’s hands), it is indicative that the arms are internally rotated, shoulder blades are protracted, and the thoracic spine is rounded forward (Figure 2). Also make a note if one arm is more internally rotated than the other (as evidenced by seeing more fingers on one side). This can mean the shoulder blade on that side is more protracted, which can affect the ability of the arm on that side to swing backward and the torso to rotate when walking or running.

From Assessment to ExerciseWhat follows are six exercises to help improve neck, shoulder, arm and thoracic spine function. Performing these exercises regularly will help alleviate pain in your client’s lower back (as well as in the rest of the body).

Corrective Exercises for the Neck, Upper Back, Shoulders and Arms

TheraCane On Neck

Sitting at a computer, driving, texting, watching television, cooking and reading can all cause the shoulders to round and the head to move forward. This can lead to excessive muscle tension in the neck and shoulders, and also make the lower back work harder as it tries to arch backward to keep the head and shoulders upright.

Instruct your clients to use a TheraCane to apply steady pressure to any sore spots he or she may feel on the back of the neck, from the top of the shoulders to the base of the skull. Perform for three to five minutes every day.

Tennis Ball Around Shoulder Blades

When the upper back rounds, the head drops forward and the scapulae move away from the spine. This causes tension in the muscles

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that help retract and depress the shoulder blades and hold the head up (i.e., rhomboids, trapezius) (Gray, 1995). This exercise rejuvenates and reconditions these muscles, thus taking unnecessary stress off the lower back.

Instruct your client to lie on the floor with the knees bent and head resting on a pillow. Pull one arm across the chest and place a tennis ball under the shoulder blade of that arm. Find a sore spot, hold to the release tension, and then move the ball gently to another spot. Hold for 20 to 30 seconds on each sore spot. Perform at least once per day.

Note: Do not roll around vigorously when performing this exercise.

Chest/Front Of Shoulder Massage

Rounded shoulders can also lead to restrictions on the front of the body. Massaging the front of the shoulders and chest can enable clients to be more upright and pull the shoulder blades back correctly. Use this exercise as a warm-up to the “Why Stretch” exercise that follows.

Have the client lie on the floor with one arm

outstretched and his or her head supported with a pillow, if needed. Instruct the client to use the opposite hand to massage the front of the shoulder and chest. Spend at least two to three minutes per day on all the sore areas. Clients also can perform this exercise by lying face down and placing a tennis ball under the chest and front of the shoulder.

“Why Stretch”

This is a great exercise to help retract and depress the shoulder blades and externally rotate the arms. It can be performed at any time during the day, sitting or standing, and will help encourage the upper back to the function better to take stress off the lower back.

Stand or sit and bring the arms out to the sides

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and slightly behind the body. Rotate the palms upward. Squeeze the shoulder muscles in the middle of the back to help pull the shoulder blades and arms back. Do not shrug. Hold this position for 10 to 15 seconds. Perform two to three repetitions once per day.

The “Wave Goodbye”

This exercise strengthens the muscles that help keep the torso upright, depress the shoulder blades and externally rotate the arms, thereby preventing the lower back from having to arch excessively to keep the body upright and balanced when moving.

Have your client stand against a wall with the lower back flat to the wall and elbows bent

with the upper arm parallel to the floor (palms facing the floor). (Instruct your client to keep the pelvis tilted so the lower back is as flat to the wall as possible. This will ensure the lower back does not “cheat” as the client tries to perform the exercise.) Push the head and shoulders back to the wall, keeping the elbows slightly forward of the wall and tucking the chin in. Slowly rotate the backs of the hands toward the wall, while keeping the shoulders back and down. Hold this position for three to five seconds, and then slowly rotate the hands back to the starting position; rest and repeat. Perform three to six times at least once a day.

Wall RotationsSufficient mobility of the thoracic spine is extremely important in helping the upper body decelerate forces (i.e., gravity and impact) to the lower body and prevent the structures of the lower back from experiencing excessive stress. This exercise is designed to encourage the thoracic spine to rotate and the shoulder blades to retract when walking or running.

Have your client stand in a split step about 18 inches away from a wall, with the foot closest to the wall forward. Rotate the torso toward the wall until both hands can be placed on the wall. When the client can reach the wall, have him or her use the hands to help rotate even further toward the wall. As he or she rotates, make sure the hips stay square (i.e., do not let the hips move forward, backward or to the side). Instruct your client to keep the shoulders level and to not lean as he or she rotates. Keep the head facing forward and straight. Perform this exercise at least three to six times per day on each side.

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When the structures in the upper body (i.e., thoracic spine, shoulders, arms and neck) are not doing their jobs well, the muscles of the lower back must take up the slack and end up becoming overworked. This causes muscle tension, which places pressure on nerves and shows up as pain. Retraining the upper body to function better can enable the workload to be spread evenly throughout the body and take stress off the lower back.

Become a BioMechanics Method® Corrective Exercise Specialist

Want to learn more about how you can help your clients who have low-back pain?

The BioMechanics Method® Corrective Exercise Specialist online course (TBMM-CES) is specifically designed to give fitness

professionals a step-by-step process for working with clients who experience muscle and joint pain. Created by Justin Price, one of the top musculoskeletal assessment and corrective exercise experts in the world, this course will give you the postural assessment,

anatomy, corrective exercise and program design skills necessary to help clients become

pain free. This self-paced study course is valued at 8.0 ACE CECs and includes digital

textbooks, videos and online quizzes.

References American Council on Exercise (2010). ACE Personal Trainer Manual (Fourth Edition). San Diego, Calif.: American Council on Exercise. Gray, H. (1995). Gray’s Anatomy. New York: Barnes & Noble Books. Kendall, F.P. et al. (2005). Muscles Testing and Function with Posture and Pain (5th ed.). Baltimore, Md.: Lippincott Williams & Wilkins. Price, J. and Bratcher, M. (2010). The BioMechanics Method Corrective Exercise Educational Program. The BioMechanics Press. Rolf, I.P. (1989). Rolfing: Reestablishing the Natural Alignment and Structural Integration of the Human Body for Vitality and Well-Being (revised edition). Rochester, Vt.: Healing Arts Press.

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