Concussion Awareness: Falls Add Up

Concussions are an epidemic on the rise in kids sports.

As sports progress and young athletes get stronger and more comfortable pushing themselves, accidents happen. They went bigger than prepared for, the tree came out of nowhere, the defence was sloppy and aggressive. Whatever the reason they hit their head. Head injuries are the hardest to deal with as a parent, it is almost like dealing with an invisible injury. The signs are slight, the symptoms can range, or even not show up until later, and there is no timeline for recovery. The best thing we can do is be aware of possible head injuries, look out for the signs, manage the symptoms, encourage rest, and seek professional assistance for a quicker recovery.

All those little falls can add up to body misalignment issues or increase the likelihood that the next head injury is worse than the last.

But, are you aware that falls add up? Contact sports are called contact sports for a reason, you are contacted and bumped around while running at high speeds. Maybe they didn't hit their head at all, or it may not have seemed like a lot at the time, but all those little falls add up to body misalignment issues, and increase the likelihood that the next head injury is worse than the last.

40% of athletes with concussions return to play before they should, putting them at risk for additional injury.

How can we be proactive against injuries? Updated and regular replacement of protective gear should be top priority. Some helmets are dated with an expiration date and should be replaced if they are ever in a crash, show wear and tear, or are cracked. Preventative maintenance in the form of regular body work sessions like Craniosacral Therapy, strength & muscle training, stretching, rest, fueling the body for success with whole foods and a well balanced diet high in proteins are all key to keeping an athlete’s body healthy.

When talking to your kids about head injuries, be sure to use age-appropriate language when describing head injury signs and symptoms. “Being confused or foggy means a totally different thing to a high school athlete than a child at age 5.” Click here for more information on how to talk to your kids about concussions.

Make it stand out

Regularly inspect and replace protective equipment. If the gear shows wear & tear, has cracks, or has been in a crash,

replace it.

Returning to school & play should be a slow process in stages, increasing in increments only when the symptoms do not present themselves or get worse. If you wouldn’t run a mile on a broken ankle, taking a math test with a concussion might feel about the same. If symptoms present themselves, the rule of thumb is to pull back on the activities that may have triggered the symptoms.

There are things you can do to help speed up the recovery process and manage the symptoms such as remove screen time, give the brain time to rest, quiet time in nature, taking supplements such as Cover Three, Curcumin (both available at Elevate). Also eating lions main mushrooms, blueberries (polyphenols), grapes (resveratrol), turmeric, green tea and omega 3s (supplements or low mercury fish 2-3 times a week. Salmon, sardines are good options).

Craniosacral Therapy, gentle manipulation of the cranial bones, can ease symptoms, or lingering headaches and speeding up the recovery process. Acupuncture can encourage rest and resetting of the nervous system. Somatic Experiencing or Breathwork can be helpful in moving the trauma through the body and assisting with processing emotions associated with the injury.

More information on concussions can be found at concussion.org.

Melinda Choy's Five Months to 50! - Spring Reset: Two Approaches: Traditional vs Modern

We are finally into Spring after this long and quite treacherous winter. As I’m quickly heading into 50 I want to share an annual, if not, biannual practice that I’ve been doing to help support my goals of longevity and graceful aging. 

Traditional Chinese Medicine theorizes that the season of Spring is ruled by organs, the Liver and Gallbladder. After the long winter where our Qi resides deep in the body and we fill up on hearty, rich, nourishing foods, it’s time to lighten things up to avoid imbalances with the Liver and Gallbladder. Some of those imbalances can look like hormonal imbalance, depression, frustration, chronic pain and inflammation, gut issues, insomnia, headaches and allergies. 

Spring is where you will often see all the advertisements come through your social feed regarding cleanses, detoxes, and reset diets. I’ve experimented with a variety of them but two truly stand out for me and I often recommend them for different people and different reasons. Read below to see which might be a good fit for you.

The Traditional Approach - Ayurvedic Cleanse

Overview: This traditional Ayurvedic Cleanse is designed to offer deep nourishment through food, self-care practices and daily routines. The Ayurvedic cleanse puts extra emphasis on supporting the clearance and detox pathways of the liver, bladder, bowels and skin. 

The gist: A vegetarian mono-diet of traditional homemade kitchari (lentils and rice with specific spices with a turmeric base), vegetables, warm cereals and ghee, lots and lots of ghee. There are no processed foods in this cleanse. This cleanse is also guided with specific lifestyle protocols to rest and restore the nervous system with an emphasis on self-care techniques throughout the week.

Who can benefit: Anyone interested in resetting their gut by giving it a break from the variety of processed foods in the modern day diet. Anti-inflammatory, deeply nourishing, calming to the nervous system for those who are undergoing stress, and supportive in cleansing. 

My experience: The focus is on cooking (easy to make and easily pre-made) nourishing and warming meals. My skin had never felt or looked better. I can eat kitchari for days and never feel like I’m missing something. It’s such a great reminder of self-care and emphasizing the variety of tools that can be rotated in on a daily basis for both physical, mental and spiritual support. 

To sign up call the front desk at (530)541-9355, or click the link below to book online.

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The Modern Approach - Prolon Fasting Mimicking Diet (FMD)

Join Elevate in Early June for a Prolon Group Fast Guided by Melinda Choy

Overview: An evidence based approach using the benefits of prolonged fasting to reset the metabolism as well as promote a state of autophagy (damaged cellular cleanup to regenerate new cellular growth).

The gist: The Prolon FMD is a purchasable kit that supplies all the premade vegan, gluten-free/dairy-free meals, snacks and support materials for a 5- day fasting mimicking program. The average caloric intake of the program is about 750 calories/day. This allows the body to be in a fasting state with the benefits of still consuming small meals. Dr Valgo Longo recommends this program once a month for 3-4 months for long-term benefits. 

Who can benefit: This is suitable for those who may have reached a plateau in weight loss, have cardiovascular risks and metabolic issues. It’s a great strategy to help regain metabolic flexibility and kick start into the long term benefits of intermittent fasting. This is NOT for those who have a history of disordered eating habits or are under high levels of stress.

My experience: I enjoyed the ease and no brainer approach to this kit. It is food based with nourishing soups. I initially struggled as I’m obsessed with good food and fasting had never been a part of my routine. However, the benefits I received were incredible. I had a noticeable reduction in overall systemic inflammation. My skin was glowing. My energy was off the chart from burning ketones. I had lost the extra 12 lbs that I had put on through perimenopause and continue to keep it off with intermittent fasting. It’s an approach I’ll continue to use periodically to promote longevity.  

Melinda Choy's Five Months to 50! - Microneedling

5 months to 50 (almost 3 months really). It's a blizzard outside today and with canceling patients, what else to do but some home self care. First a 40 min workout on the Peloton and then some self microneedling.

Only certified & licensed practitioners can practice microneedling. As a California licensed acupuncturist, I can use various sized filiform (solid) needles in practice I've had 2 certifications in microneedling and now starting to offer it to patients at Elevate. This is not to be done on your own unless qualified and trained!

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Step 1: start with a clean face. I use all TOMA Skin Therapies products both at home and in the clinic. I wash my face nightly with their Rejuvenating Cleanser.

Step 2: Rub on topical lidocaine gel to act as a numbing agent for the microneedling. Let sit for about 15 min.

Step 3: Wash off the lidocaine gel.

Step 4: Start microneedling. The microneedling pen is an oscillating pen with about 12 tiny needles on it. There's various depths you can use depending on the area you're working. I've never done this on myself so it's a little backwards and I'm feeling like I'm tattooing my face and sensitive. I'm using 1mm-2mm on various areas. I'm working in hyaluronic acid and Toma's Phyto Stem Cell serum into my face. Microneedling is opening the surface layers of the skin to allow those beautiful products work their magic.

Step 5: switch heads to a nano needle (not a needle at all) to use on sensitive areas around the eyes.

Step 6: Cooling down with Toma's Cucumber Cooling Mask! Yes!! I need it since I can feel the burn now. It only takes about 5 min of the cucumber mask to work its magic and take that burn completely away. Sometimes I don't know if I should just eat it because it smells so yummy.

Step 7: Wash off the mask in icy cold blizzard faucet water.

Step 8: One last layer of @tomaskintherapies Phyto stem cell serum and have glowing skin for the next few days.

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The ongoing treatments should continue to improve the tone, elasticity and the pigmentation of my skin. This is only my second treatment so far. To learn more about microneedling click here.

Stav tuned to see the results at my 50 unveiling. I can't wait!

Melinda Choy's Five Months to 50! - Bathroom Essentials

Five months to 50….Four more now.

I use to be wash and go but maintaining elastic skin as I age has become essential in my daily routine, There’s never enough time in the day so I manage to keep my routine short and easy.

Jade Roller

This is a great tool for reducing under eye puffiness in the mornings and moving fluid and lymphs. Throw it in the freezer for an added bonus in reducing puffiness and inflammation.

Available at Elevate

Lure Essentials - Facial Cups

I generally use these once or twice a week with a facial oil after washing at night. The cups help to further move fluid as well as bringing more elasticity to the skin. It melts the tension in my face, especially around the forehead and laugh lines to reduce those stubborn wrinkles.

Available at Elevate

TOMA Skin Therapies

I’m professing my love and faith of high quality and clean beauty care to TOMA Skin Therapies. Developed by two acupuncturists where they kepp efficacy, quality and most of all environment in mind when developing products that combine modern science with traditional herbs. My skin has never looked or felt better. I start my day by washing my face with TOMA Skin Therapies using cold water for the extra wake up.

Available at Elevate.

Lure Essentials Myofacial and cellulite Body cups

I do my best to stay fit and move my body daily but sometimes I can see those pesky dimples on my abs and thighs. I keep my body cups in the shower for convenience of using soap for the glide and cupping my abs, arms, legs and thighs.

Ayurvedic Body oil

Tahoe Ayurvedic has custom designed some body oil for me based on my constitution and the season. Best applied warm after the shower or on days where I can practice Ayurvedic abhyanga to soothe my nervous system but also combat the winter dryness on my skin. Battling age, dryness and preimenopause is no joke on my skin. This technique has given me the extra natural suport to further age gracefully.

Available with Tahoe Ayurveda

Melinda Choy’s Five Months to 50!

No makeup, no filters, what’s left of hair coloring, all raw and exposed as I embark on my next 5 months until my 50th birthday.

These photos were taken prior to my first microneedling treatment with acupuncturist & licensed esthetician Tracie Endelson at my clinic Elevate Wellness Center. My goal is to do one treatment once a month to reduce my fine lines and wrinkles, promote cellular turnover and collagen and elastin production and fade out some of the sun damage from all the years of swimming and surfing and playing in the sun.

As a licensed acupuncturist with an emphasis in functional medicine women’s health, I have an array of natural lifestyle and therapeutic approaches to aging gracefully. Do I do all of them myself? Nope. Am I perfect in my personal approach? Nope.

My journey is about transparency. The difficult decision, conflicts and emotions we wrangle as we age. I’m not really that into showing myself on social media as it makes me uncomfortable. I’d rather show off all the cool stuff my kids do. I’m challenging myself to put myself out there as I don’t share this journey alone. I know many women who are seeking perfection and the wisdom to stopping the aging process. I’m here to put it out there including the experiments, the imperfections, the flaws that have made me who I am.

I’m learning every day on how to best care for myself so that these next 30-maybe even 50 can be full of ease and grace. I hope you’ll follow along on the journey. Maybe we’ll learn a few things!

Using Your Breath

Your breath can be a powerful tool to regulate your nervous system. Different breathing techniques can create different physiological states in the body, and lead to shifts in mood and energy level. Here are some simple breathing techniques to explore this autumn season:

To relax

4-7-8 Breath

1. Empty your lungs with a long exhale

2. Gently breathe in through your nose for 4 seconds

3. Hold your breath for 7 seconds

4. Purse your lips and steadily, forcefully blow the air out of your mouth, making a "whoosh" sound, for 8 seconds

Repeating these steps up to four times is likely to bring your nervous system into a more restful and relaxing place.

Note: Some folks may not be able to hold their breath, or breathe in and out for this many seconds. If that's the case, feel free to shorten the number of seconds, but keep the ratio the same. For example, you might inhale for 2 seconds, hold your breath for 3.5 seconds, and exhale for 4 seconds.

Simply making your exhale (the out-breath) a few seconds longer than your inhale (the in-breath) sends a message of safety to your body and brain. In this way, lengthening your exhales can relax your nervous system.

To release pent-up energy, get un-stuck, and bring a sense of aliveness into the body

Lion's Breath

1. Take a long, slow inhale through your nose

2. Open your mouth and stick out your tongue, reaching your tongue down toward your chin

3. Exhale forcefully through your mouth, making a "ha" sound, as in a deep sigh.

Bonus - When you stick out your tongue, cross your eyes up toward the center of your forehead. You will be making a silly face, AND releasing lots of energy and tension.

These breathing exercises may have an immediate effect on your nervous system, so pause after you complete each round of the exercise to check in with how you feel. You can continue to use any of these exercises until you feel a shift.

You are invited to book a Somatic Experiencing session to learn more about how to use your breath as a tool for regulation.

Supporting Mothers & Mothers To Be

At Elevate Wellness Center we support new mothers & families from fertility through birth and postpartum care. 

Janine Blanchard is our German trained Osteopath and specializes in working with babies, children and women in all phases of life by providing skilled and precise manual therapy such as Craniosacral Therapy, Visceral (Organ) Manipulation and Structural Bodywork.

A woman’s body goes through many changes during both pregnancy and postpartum in response to hormonal shifts, the baby’s growth and the birthing process. Caring for a woman with therapies that can support and comfort the structural changes in pregnancy and postpartum healing is essential. 

It is important that we as a society provide more supportive strategies for pregnancy and postpartum support. Hands on, structural therapies, not only can target areas of discomfort (low back/ hip pain anyone?!) and improve structural balance through body work and manipulations, we can also increase pelvic mobility and create space for babies to grow into, potentially optimizing fetal positioning and labor outcomes.

Women need further support postpartum as some experience pelvic floor weakness, organ prolapse, discomfort during intercourse, incontinence, hemorrhoids, scar tissue pain after c-section as well as upper body tensions/wrist pain from holding, rocking, bouncing and nursing a newborn. These are all treatable and common symptoms through body work, soft tissue manipulations, and movement explorations. 

Janine Blanchard can help a new mama’s body regain its proper alignment with manual therapy skills such as fascial and joint mobilization, muscle release techniques and  knowledge of anatomy and biomechanics (corrective posture, stretches and exercises), Elevate provides a safe and comforting space to assist a women’s changes through all the transitions of becoming a mother.

At Elevate Wellness we love to support new mothers & families and if you’re not quite ready to leave your little one bring them in with you! If you would like to learn more about our services at Elevate or about Janine, give us a call or check out our website at www.elevate-wellness.com. Let us help you get back to your optimal place in your body. 

Janine Blanchard, RCST®, Osteopath (Germany), LMT # 72872

Medical Disclaimer

The information above is not advice, and should not be treated as such.

The content in this article is for informational or educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals.