April 2024 Newsletter
The first time I remember running by choice was when I joined track in eighth grade. Why did I join? To be candid, I was afraid my butt was too big. Surrounded by peers who were much fitter and faster than myself, I was quickly humbled into focusing on the running rather than my figure. By the end of the season I had gotten my mile time under 7 minutes, which wasn’t winning me any medals, but it was the fastest I’d ever run, and I was proud of myself.
Since then running has been a part of my life (except for the few years in which I couldn’t run due to migraines). Running is one of those paradoxical sports–it hurts, it’s at times torture, but I love it and keep coming back for more.
This spring I’m training for a 5K. I haven’t signed up for a particular race, but the goal is to be able to run a distance of 5K. I want to wake up, put on my sneakers, queue up some tunes, and run each morning a little further than before until it doesn’t feel hard and it actually feels good.
This month I encourage you to get active in any way you like. During the pandemic, exercise took the form of playing Just Dance on the weekends with my niece and nephew. When the local rec center reopened, I tried water aerobics. Start with whatever sounds appealing to you. What did you enjoy as a kid? (Rollerblading!) Can you recreate that experience now? (Heck yes!) What have you always wanted to try but have yet to embark on? (Kickboxing!) Could now be the time? (YES!!!)
With exercise, the first priority is to enjoy yourself. The health benefits are secondary, in my opinion. There are so many things we feel like we ought to do or that we actually must get done, and I don’t think exercise should be one of those things. Make your exercise take the form of something you actually want to do.
As a chiropractor, I want you to live a joyful life without limits. I want you to be able to do whatever activities you love to do, without pain or injuries holding you back. Is that what’s keeping you from the fun of exercise? If so, I’m here for you. I promise to use all that I know to help you the best that I can, so that you can get back to doing what you love to do.
Yours in health,
Announcements
Sequoia Chiropractic’s clinical care hours are MTWF 9am-2pm. If you have a new injury that needs urgent care outside of these hours, call or text 626-346-0977. Feel free to leave a voicemail or text ANY TIME and Dr. Phillips will return contact as soon as possible.
If your business or organization would like to arrange a guest talk or article by Dr. Phillips, email drphillips@sequoiachiro.com.
Did you know Sequoia Chiropractic has special rates for families and groups? Leave a voicemail or text at 626-346-0977 to get started.
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Book Recommendations
I love to read, and in each newsletter I recommend a book or two pertaining to health. You can find them at your local library, or to purchase a copy, head to Sequoia Chiropractic’s bookshop.org storefront.
All About Love: New Visions
bell hooks
I first read this book about ten years ago and felt it was time for a re-read. bell hooks methodically takes readers through her ethic of love, imploring us to behave in ways that nurture one another’s spiritual growth, as well as our own. It’s one of those books that leaves a reader with a list of ear-marked quotes to internalize. I’ve been reflecting especially on what it means to take her philosophy into the workplace (both chiropractic and tutoring) as well as in the literal driver’s seat. The latter is one of the toughest places to have a love ethic!
A Psalm for the Wild-Built
Becky Chambers
Science fiction is not my usual genre, but I loved this little novella. Sibling Dex is a traveling monk who encounters a robot named Mosscap on his journey to find meaning in a future version of the world transformed by AI’s development of consciousness and humanity’s damage to the environment. As someone who perpetually contemplates what makes life meaningful, and whether I am using my time well, I felt a bit dumbfounded by the epiphany that Mosscap helps Sibling Dex arrive at. This book is for anyone who wonders what their purpose is, yet also wonders if that’s the right question to ask.
Health Affirmation
Your body is the interface between yourself and your environment. It’s what allows you to exist in the world with the rest of us live beings. It’s the source of all sensations whether delightful or agonizing.
I’ve lost count of the patients that have gotten up from the adjusting table warning me, “Don’t get old,” lamenting the aches and pains that come with age. But come on, what’s the alternative? To age is a blessing, and whatever you can do to relish it–do that.
To further contemplate this quote, check out Jenn Shapland’s article about the exercise that changed her relationship with her body.
Nutrition Spotlight: Magnesium
Magnesium is an essential mineral that the body requires you to ingest from food. Magnesium is important to be in balance with calcium for bone health and appropriate muscle tone. Magnesium helps with mood, calms anxiety, and supports healthy sleep. It’s crucial for female health, reducing symptoms of PMS and period cramps. Magnesium helps prevent migraines. It can relieve constipation.
How do you know if you’re getting enough magnesium? There is no lab test that can accurately measure levels of magnesium in the body. Eating magnesium-rich foods is always a good start. Magnesium-rich foods include:
Pumpkin seed kernels (a.k.a pepitas)
Nuts: almonds, cashews, peanuts
Spinach
Black beans
Wheat
Sadly, food today is not as nutritious as it once was. The soil does not have the mineral reserves to feed the plants that grow within it, and in turn feed us the minerals we need. This is one reason why supplementing with magnesium can be beneficial.
What types of magnesium supplements work best? You want a form of magnesium that is absorbed well by your intestines. Magnesium citrate and magnesium chelates such as magnesium glycinate are absorbed best. If you tend toward being constipated, go for magnesium citrate. If not, choose magnesium glycinate.
The most cost-effective magnesium supplement I have found is Doctor’s Best Magnesium Glycinate. However, the tablets are the size of miniature bricks and thus difficult to swallow. If swallowing large pills is an issue for you, you can give Pure Encapsulations a try instead.
Order magnesium supplements and more at Sequoia Chiropractic’s Fullscript storefront, where all orders automatically receive a 10% discount and ship directly to you. Curious to shop before you buy? You can make a patient account with no obligation to make a purchase, and you’ll have access to all Dr. Phillips’ favorite supplements in the Fullscript catalog. To receive Dr. Phillips’ expert nutritional guidance, call 626-346-0977.
Do you, like me, prefer a form of exercise that requires no equipment, no teammates, and no athletic prowess? Then perhaps running is for you.
So, how to get started? Martinus Evans, founder of the Slow AF Run Club, suggests starting out with 15 seconds of running alternating with 90 seconds of walking. This is a great starting point for true beginners, especially if you are concerned about joint pain. Here’s a fun read about his running journey.
If you’d like a little more structure to your running plan, try Hal Higdon’s 30/30 or 30/60 plan. You can find a variety of training programs at his website.
If you’re a runner at any stage, check out @runrx on Instagram, an account that offers great tips to avoid running injuries and often features her cute ol’ bulldogs within frame.
Spring has sprung!
Go forth and have fun!
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