Concussions and What You Can Do

Concussions

TBI. Traumatic brain injury. Such a nice euphemism for a concussion, isn’t it? That’s what it is, after all. Someone’s brain was violently smashed against the inside of their skull which resulted in deep and, in many cases, permanent damage. One concussion is not all that bad; however, a second soon after the first can be crippling.

Additionally, after the first one, others come easier. The damage compounds upon itself over time even. Watch any interview with career boxers like Larry Holmes. By the end of his career he could barely form a sentence. As a veteran, myself, I can attest to the compounded damage and deterioration. Pay just a little attention to Veterans who have had a few concussions. You will see similar issues shared with professional athletes.

The Center for Disease Control says that between 500,000 and 3 million people in America are treated for concussions each year. Even on the low end, that is a huge amount a damage. Particularly when you consider how much work goes into trying to recover from the damage, to regain the skills lost, regain the physical functions that were basic non-issues just days prior to the injury.

Among the multitude of symptoms that can manifest after head trauma, the primary signs of a concussion to look for include:

·         Headache

·         Nausea/Vomiting

·         Dizziness/Balance Problems

·         Blurred Vision

·         Sensitivity to Light

·         Sensitivity to Noise

·         Numbness in any part of the Body

·         Can't Concentrate/Mental Fog

·         Can't Remember Events just before the injury

·         Can't Remember Events just after the injury

How does one recover from concussions? Does it just take time or is there something that can be done to strengthen the brain tissue itself? The good news is that, yes, there is something that can be done to assist in recovering from the damage. This practice can benefit the brain and body even if you have not had a concussion.

Tai Chi Chuan

Tai Chi translates to The Grand Ultimate. As a philosophy, it has existed for millennia in both India and China. The martial practice of Tai Chi Chuan around 1,000 to 1,500 years ago in China. Tai Chi Chuan means The Grand Ultimate Fist. For more information regarding the history of this art, there are several fantastic articles at YMAA.com, Yang’s Martial Arts Academy.

Practicing this art, as Catherine Kerr of Harvard Medical School (HMS) and many other studies have confirmed, is a unique culmination of physical and mental concentration and coordination. It brings together mindfulness meditation, light to moderate aerobics, and awareness of self and surroundings and one’s relation to them. It is a practice in moving mindfulness meditation.

Harvard scientists confirmed in 2011 that mindfulness meditation thickens the cortical structure in the hippocampus. This is the portion of the brain that governs learning and memory. By thickening the tissue here, essentially improving the function of the hippocampus, patients are able to learn new skills and improve in memory related tasks as opposed to patients with similar injuries who did not participate in tai chi chuan exercises. Due to this, the Veterans Administration has included Mindfulness Meditation exercises as part of its programs for Veterans dealing with traumatic brain injuries (TBI), PTSD, and anger and impulse control among other issues.

Practitioners also show improvements in up to eight regions of the brain (2). Regions associated with motor and executive functions are two important areas to consider. These benefits have been realized by hundreds of veterans through the SHARE Program at the Shephard Center in Atlanta, GA. As a veteran with TBIs, I started practicing tai chi chuan while at the SHARE program several years ago and still practice today. I continue to experience improvements and changes after five years of practice.

How Much Time is Needed?

As mentioned above, changes have been noted in several regions of the brain. This includes the lingual sulcus (LS). The LS encodes visual memories, logical order of events, and speech processing. Practice in amounts as small as 30 minutes per day twice a week have resulted in changes that are easily seen and tracked on a brain scanner.

One area changed is the Anterior Cingulate Cortex (ACC) behind the frontal lobe. This area is associated with self-regulatory processes. These include, but are not limited to, frustration tolerance, behavior inhibition, and self-regulation. Patients participating in studies of 24 weeks in length have shown improved affect in these characteristics (1).

The thickening of the matter in the prefrontal cortex and resultant tests from several studies show that sturdy participants showed improvements in the portions responsible for executive function and attention. Study participants demonstrated increased capacities to recall lists and tasks as well as complete said lists and tasks. There is also a corresponding increase in thickness of the cortical matter of the hippocampus. This part of the limbic system also governs learning and memory. It is also vulnerable to stress-induced injuries such as PTSD. Being able to repair damage to these tissues and regions is extremely hopeful for patients struggling with these issues.

More importantly than seeing these changes on a scanner, these changes are seen in how the practitioners improve in their ability to function in daily life. By thickening the tissue in the frontal cortex and in both the hippocampus and amygdala. These last two are part of the limbic system and are important to us in that they play a major role in memories, decision making, and emotional reactions. 

Conclussion

Both Tai Chi Chuan and mindfulness meditation have shown to increase tissue density in the frontal cortex, as mentioned already. Tai Chi Chuan increases tissue density in the limbic system. This thickening, as with increased tissue and activity in the frontal cortex, results in improved functions. Test subjects show improved memory recall and better emotional control and response to situations.

Outside of personal my experience and interviews along the way over the past several years, studies referenced include:

Ncbi.nim.nih.gov Tai Chi and Qigong for the Treatment and Prevention of Mental Disorders

Ncbi.nim.nih.gov Tai Chi Chuan Baduanjin practice modulates functional connectivity of the cognitive control network in older adults

a.      This is also applicable to younger patients who have sustained brain injuries

Journal.frontiersin.org Mild Traumatic Brain Injury and Delayed Alteration of Memory Processing

Bibliography

1.      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5294576/

2.      http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0061038

2017 January Tabata Challenge Day 3

Wendy Repovich of Eastern Washington University writes in the abstract of her report on short term, short duration, HIIT and Tabata-style exercises that the Tabata protocol of 20 seconds of give-it-all-you-have followed by 10 seconds of I-gotta-be-crazy for eight rounds is an effective training model.

Her study looked at this method for a short duration of testing. That is, the test period lasted for three weeks. Exercise days were Monday, Wednesday, and Friday. This study was aimed at specifically intra-abdominal fat, IAF. IAF is the fat deep inside the body cavity. This is the stuff that is packed around our internal organs. Yes, we need some, but not anywhere near the extent that far too many people have. This is the stuff that gives us that big ol’ “beer belly” look. Who wants that? Really? No way.

We already know that increasing VO2 max, improving body composition and strength, as well as numerous other benefits come from this style of training. A great extra which Dr. Repovich found was that cognitive function improves, too.

Yes, getting moving, getting the heart beating, having some time outside in the fresh air all help. Were you aware that exercising also helps your brain create new brain cells? It sure does. There is an exhibit at the Maryland Science Center, a fantastic place to go if you’re in that area, which demonstrates this very nicely. I saw it several years ago and was told that the exhibit was one of the Center’s permanent displays. At any rate, strenuous activity actually makes you smarter. It builds your brain while building your body.

Some of the points Dr. Repovich et al left unanswered include doing Tabata protocol workouts on consecutive days and for more than three weeks. Folks, if you are doing this with me, you are part of science! Well, maybe not, but you are darned sure getting a great workout.

As for the 2017 January Tabata Challenge, the repetitions are increasing in both numbers and my capacity to perform is getting better. This is only, only, day three.

Post your comments. I want to see your results and how you feel with these changes to your life and person.

Links:

http://dc.ewu.edu/srcw_2014/10/?utm_source=dc.ewu.edu%2Fsrcw_2014%2F10&utm_medium=PDF&utm_campaign=PDFCoverPages

http://dc.ewu.edu/cgi/viewcontent.cgi?article=1009&context=srcw_2014

The Benefits and Importance of Stretching Are No Stretch

     Better flexibility brings better performance in your chosen field of athletics. It decreases your risk of injury through moving your joints about its full range of motion. Stretching also enables your muscles to work at higher levels of efficiency. Stretching also increases blood flow to your muscles. In this it helps with recovery from exercise by speeding nutrients into your muscles and lactic acid out. Stretching should be done at a minimum of three times per week.

      Improves range of motion in joints and muscles – how far a muscle/joint can move without injury; We get this by applying constant pressure to a muscle group in order to lengthen it. This lengthening improves the range of motion and reduces the stiffness and soreness. You should not, however, stretch after your workout, just before.

Warm up then stretch

      First, warm up. Get your blood pumping a bit and your muscles loosened up some in order to elevate your core temperature. This has neuromuscular benefits as it improves the brain-body connection and function. This can also psychologically get you pumped up for your routine. Warm ups also help to increase metabolism (prime the pump to burn more calories). Studies have proven that warming up and doing passive stretches, that it is not bouncing but holding the static stretch, improve muscular performance during your workout. The result is that your muscles work at higher levels of efficiency.

Improves muscular coordination

      Nerve-muscle impulse, or the time it takes for messages to get from your brain to your muscles, is a factor in how our body moves. Say that you are having a hard time walking due to stumbling or tripping over your feet. This may be due to brain messages not being transmitted effectively to the muscles in your legs.

Here are some Do Nots to keep in mind

• Stretch the muscle groups that you will be using
• Do NOT bounce, hold the stretch for 30 seconds
• Do not try to balance and stretch. Yes, it is fun and a great way to show off. It is also a great way to fall on your kiester, get hurt, and sideline yourself early on in your fitness routine.

      Do stretch for tension, not pain. If you are experiencing pain, as in. “Oh, now that is NOT right.” Stop. See your doctor. Stretching will, as in must be and will be, done daily. At least, I am going to be doing the stretches herein daily. It's part of my challenge to me and to you.

Warm up

Fast Walking 10 minutes Or Jump Rope 3 minutes

Jumping Jacks 25

Seal Jacks 25

– This requires some explanation. It will also require some getting used to and a good bit of laughing at yourself as you get accustomed to this. The only difference between these and jumping jacks is what you do with your arms. You start out with your feet together and your arms out straight in front of you, hands together. When you jump and spread your feet apart you spread your arms out your sides so that you would look something like a starfish. You jump up and pull your feet together and you swing your arms together out in front of you just as you did when you started. Please, keep your arms as straight as possible throughout the exercise.

Standing Side Bend

     This stretch will work on your Abdominal Obliques which are located between your floating ribs and the tops of your hip bones.

          Stand with your feet together and reach up over you head with both

hands, put your hands palm together. Interlace your fingers and point your index fingers if you have to in order to keep your hands together. Inhale as you point and stretch upwards, exhale as you bend to your right side. Take 5 slow breaths then return to the middle. Repeat on the left.

Forward Hang

     This stretch will work your frontal deltoids and your rotator cuff. The deltoids are your shoulder muscles and are in three parts or heads. The rotator cuff is the thin and vitally important layer of connective tissue that provides smooth and painless movement for this ball and socket joint. Believe me, you do NOT want to go through ANY kind of joint pain here.

    

     Reach behind you and put your hands together with your fingers interlaced. If you can't mange this, you can use a small towel. It's all good, you're working on it! Feet should be shoulders width apart. Now, bending at the hips, lean forward, exhale, and raise your hands towards your head. This movement is done at the shoulder and is where you will feel some stretching.

      

     The below picture shows the beginning portion for illustrative purposes. Start here and then bend forward at the hips and try to allow gravity to bring your hands toward your head while keeping your arms straight.

Seated Back Twist

      This is mainly for the Erector Spine. These are the muscles that are along each side of your spinal column. Their purpose it to keep your spine erect and flexible. There are a multitude of things going on back there, as this picture plainly shows. As anyone who has had back problems can attest to, as well. Which is why it is vitally important to maintain a healthy and strong back. If you have ANY problems with this one before trying it, see your doctor. I do NOT want you to aggravate an already existing issue.

      Honestly, this is one of my favorites! It has helped me out of SO much back pain over the years. Sit down and extend your left leg. Cross your right leg over your left so that your right foot is as close to your left hip as possible. Place your left elbow on the right side of your right knee. Press back with your left elbow lightly. This should be forcing you to twist tightly to the right. It should be tight and make breathing a little difficult due to that tightness. Hold this for 5 slow breaths and then repeat on the other side.

Quad Stretch

     The Quadriceps are the four muscles that make up your thigh.

      Standing near something for support, reach behind you with your right hand and grab your left foot. Gently pull up on your left foot and hold it steady. You should feel and look somewhat like a bow without an arrow. Hold this for 30 seconds. Do it 2 or 3 times and then repeat on the other leg.

Hamstring

     What we call the Hamstring is the Bicep Femoris, Semitendinosis, and the Semimebranosus. These muscles are located on the back of the leg opposite the thigh muscles.

      Stand with your feet together. Do not lock your knees in this, but keep them just slightly bent. Bend at the hips and let your upper body hang down. Reach a little bit further. Hold this for 30 seconds. Repeat this two more times.

Calf Stretch

     The calf is the meaty portion of your lower leg. It's also the spot where many of us get the dreaded and hated Charlie Horse … I know that is where I get them when I do get them …

      Stand one or two steps from a wall or telephone pole or something stable. Step in with one foot and keep the heel of the back foot down. Also, keep that back leg straight and in line with your hips and shoulders. Lean in towards the wall, or whatever you're using. You can have your hands up on that vertical surface. If you don't feel a gentle, tight pull in your calf you need to move your back foot further back and try it again. Hold this for 30 seconds and repeat 2 more times.

Chest Stretch

     Pectoralis Major and Minor are your chest muscles.

      Lift one arm up so that your upper arm is straight out to the side and your forearm is straight up in the air. Place the upright portion of your arm against the wall, pole or whatever you used for the calf stretch. Now, turn so that you feel the stretch across the muscle of your chest. That is the pectoral muscle. Hold this for 5 slow breaths then repeat on the other side.

Lat Stretching

     Latisimus Dorsi are the large muscles that go from the back of your shoulders down to the base of your spine. They also wrap inwards from around your rib cage.

      Stand with your feet a little more than shoulders width. Raise your right arm over your head and grab your right wrist with your left hand. Bend to your left side and pull on your right arm with your left hand. Hold for 5 slow breaths then repeat on the other side.

      This stretching routine is to be done as part of a daily workout routine, as I alluded to above. One that I will be doing as part of a video fitness blog and posting soon. I really hope to see you there. Please, join me on what will be a 2 month trek to better flexibility, strength, and stamina.

      At any rate, please consider the importance of stretching and how you could integrate it into your daily routine. Apply these simple stretches so that you may find and enjoy more flexibility and less pain in your daily life and mobility.

      Happy living!