I had a great conversation with Dr De La Cruz about many aspects of running, its physical and mental health benefits, how to start out running for various age groups and people with different  health conditions. For regular runners, he also talked about how to prevent injuries, improve performance, and last but not least, what we should watch for our diet.   

Dr. De La Cruz is a Sports Chiropractor in Pasadena, California and a Certified Strength and Conditioning Specialist. A competitive distance runner himself, Dr. De La Cruz specializes in treatment and injury prevention for runners.

Through his private coaching business-Adrenaline Running,  De La Cruz has helped many  distance runners reach their personal goals, such as completing their first marathon, running a personal best, qualifying for Boston or qualifying for the USA Olympic trials. He has coached five women to qualify for the 2020 USA Olympic Trials in the marathon and has several other athletes within reach of the qualifying marks.

I hope you will benefit from this episode either you want to start running or a seasoned runner! If you have any questions, please leave message on Instagram @simplehealthinfo

Enjoy the show!

Source:

https://www.delacruzdc.com/

We all have our everyday worries. How can we set right mindset and a different perspective to effectively manage them and live a productive and happier life? We will discuss about it from different angels:

Did you ever worry about a text message or email sent unanswered? It sounds like trivial but it could easily get you stuck in a wheel of negative thoughts and endless worries. In this scenario, we tend to create stories or add meanings to the unresponsiveness.....

When you worry about something, it‘s key to Distinguish between what you can control and what you can’t. if anything are out of your control, it’s better for you to make peace with it and let it go....

Try to get a different perspective, ask yourself, how important will this be in one month? In one year? In 10 or 20 years?  This, too will pass.......

We will also talk about self acceptance and worries:

Because one believes in oneself, one doesn’t try to convince others. Because one is content with oneself, one doesn’t need others’ approval. Because one accepts oneself, the whole world accepts him or her.

Source:

https://www.healthline.com/health/worrying

https://www.sciencedaily.com/releases/2014/03/140307111016.htm#:~:text=Only%205%25%20of%20people%20put,themselves%20at%205%20or%20less.

https://kidshelpphone.ca/get-info/10-ways-practice-self-acceptance/

https://www.vdh.virginia.gov/workforce-wellness/wellness-topics/self-acceptance/#:~:text=Self%2Dacceptance%20is%20defined%20as,but%20still%20fully%20accept%20yourself.

https://www.betterup.com/blog/how-to-ground-yourself?hsLang=en

https://www.skilledatlife.com/how-the-past-and-future-cause-unhappiness-and-anxiety/

https://www.psychologytoday.com/us/blog/the-mindful-self-express/201805/4-surprising-ways-worry-less-backed-science

https://bemorewithless.com/worryless/

https://www.webmd.com/balance/guide/causes-of-stress

Acupuncture is an ancient Chinese healing practice. But it’s gaining traction in US today and going mainstream in medicine according to an article published on Time health and Medicine section. Research on acupuncture has been extensive in the last decade .The National Institutes of Health finds that acupuncture for pain relief tends to have the most evidence, especially for conditions that have become chronic like osteoarthritis and lower back pain, as well as tension headaches. For cancer patients, research also shows acupuncture may help reducing many symptoms associated with cancer treatments so cancer patients can live more comfortably and have a better quality of life. Many people who are looking for non-pharmaceutical path for wellness also use Acupuncture as a great alternative option.

Today I talked to New York state licensed Acupuncturist Paul Kempisty. Our conversation covered the philosophy behind Acupuncture, how to assess the illness of patience, how to use needles and its efficacy on pain management, depression, infertility and as a complementary therapy for cancel patients. We also touched on cosmetic acupuncture in the end. The interview was fascinating, fun and very informative. I enjoyed it a lot and I hope you will too.

Paul Kempisty's websites with contact info:

http://peekaysherbs.com/

http://www.iloveacupuncture.net/

Other source:

https://time.com/6171247/acupuncture-health-benefits-research/

https://www.webmd.com/pain-management/features/acupuncture-pain-killer

https://en.wikipedia.org/wiki/Acupuncture

https://acupuncturela.org/celebrities-acupuncture/

https://www.elle.com.au/health-fitness/why-celebrities-swear-by-acupuncture-7465

Morning time could be stressful and how you manage it could have different impacts on the rest of your day.

Today we will share with you a few morning routine ideas that only takes about 20 to 30mins yet powerful to get you with the right state of mind to start your day. Also we will share some tips on how to be calm and focused even on the days you have to skip your morning routines.

How do you take a deep breath effectively? so you can utilize 100% of your lung capacity, bring more oxygen to your blood and improve your performance either you are an athlete or an office worker. Today, We will talk about the differences between chest breathing and belly breathing or also called diaphragmatic breathing, the benefits of the latter and how to practice belly breathing.

Source:

https://www.healthline.com/health/diaphragmatic-breathing#benefits

https://www.health.harvard.edu/healthbeat/learning-diaphragmatic-breathing#:~:text=Diaphragmatic%20breathing%20(also%20called%20%22abdominal,lower%20or%20stabilize%20blood%20pressure.

https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

https://www.verywellmind.com/the-benefits-and-steps-of-box-breathing-4159900

https://www.runnersworld.com/uk/training/a29410946/training-diaphragm-running/

Book by Dr Belisa Vranich : Breath, The simple, revolutionary 14-day program to improve your mental and physical health.

https://flipbelt.com/blogs/flipbelt/breathing-running#:~:text=Belly%20breathing%2C%20also%20known%20as,to%20take%20in%20more%20oxygen.

https://www.healthline.com/health/exercise-fitness/how-to-breathe-while-running

Calm App https://www.calm.com/

How do I reset my biological clock to sleep better? Can I just take Vitamin D pills instead of staying outdoors to expose my skin to the sun? If I’m concerned about the chemicals used in sunscreen products, can I be out in the sun without them? In today’s show, we will provide you the data to help answer those questions and also introduce you some practical solutions that you can incorporate into your daily schedule.

Source:

The Vitamin D Solution: A 3-Step Strategy to Cure Our Most Common Health Problems By Dr Michael Holick

https://www.verywellhealth.com/morning-sunlight-exposure-3973908#citation-4

https://www.mountsinai.org/health-library/tests/25-hydroxy-vitamin-d-test

https://www.mygenefood.com/blog/sun-derived-vitamin-d-vs-supplements-is-there-any-difference/

https://chriskresser.com/vitamin-d-more-is-not-better/

Do you enjoy going out to be in the sun? Or are you concerned about getting skin cancers from sun exposure so you rather stay indoors most of the time? Or maybe you are somewhere in between.  In today’s episode, we will talk about some of the many great health benefits that sunlight has offered to our mind and body, and by minimizing the exposure to sunlight, you may be running into some health risks you definitely don’t want.

Hope you enjoyed our show! 

Follow up on Instagram @simplehealth

Sources:

Book: The Vitamin D Solution: A 3-Step Strategy to Cure Our Most Common Health Problems, By Dr Michael Holick

https://www.medicalnewstoday.com/articles/326167#other-sources

https://selecthealth.org/blog/2020/07/7-health-benefits-of-sunlight

https://www.sclhealth.org/blog/2020/05/the-real-health-benefits-of-getting-some-sun/

https://www.webmd.com/a-to-z-guides/ss/slideshow-sunlight-health-effects

https://www.sciencedaily.com/releases/2013/05/130507195807.htm

https://onlinedoctor.lloydspharmacy.com/uk/skincare-advice/whys-my-skin-better-in-summer

https://www.verywellhealth.com/morning-sunlight-exposure-3973908

https://www.business-standard.com/article/health/positive-effects-of-exposure-to-sunlight-on-various-diseases-117121500206_1.html

Simple Health podcast shows provide you with easy to understand, simple approaches without the complicated medical terms. You'll be happy to learn that most of the approaches we discuss use resources that are easy to access to everyone and are available at no cost.

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