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The latest research performed by Brigham and Women’s Hospital (BWH) supports earlier findings that use of a light-emitting electronic device adversely impacts your health.  Participants reading on iPads [but also “eReaders, laptops, cell phones, LED monitors, and other electronic devices, all emitting blue light] took longer to fall asleep than participants reading printed books, were less sleepy in the evening, and spent less time in REM sleep.  The [electronic device] readers had reduced secretion of melatonin, a hormone which normally rises in the evening and plays a role in inducing sleepiness.  Additionally, [electronic device] readers had a delayed circadian rhythm, indicated by melatonin levels, of more than an hour.  Participants who read from the [electronic device] were less sleepy before bedtime, but sleepier and less alert the following morning, even after eight hours of sleep.

http://www.brighamandwomens.org/about_bwh/publicaffairs/news/pressreleases/PressRelease.aspx?sub=0&PageID=1962

“In the past 50 years, there has been a decline in average sleep duration and quality,” stated Charles Czeisler, PhD, MD, FRCP, chief, BWH Division of Sleep and Circadian Disorders.   “Since more people are choosing electronic devices for reading, communication and entertainment, particularly children and adolescents who already experience significant sleep loss, epidemiological research evaluating the long-term consequences of these devices on health and safety is urgently needed.”   

 

It is well established that short-wavelength or “blue” light is the most melatonin-suppressive; this is the type of light typically emitted by devices such as televisions, computer screens, and cellphones. http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

 

Why do we care about our melatonin being suppressed?  Melatonin suppression caused by exposure to light-at-night and shift work has been definitively linked with

Obesity and metabolic syndrome: http://informahealthcare.com/doi/abs/10.3109/07853890.2011.586365

Cardiovascular disease: http://onlinelibrary.wiley.com/doi/10.1111/j.1600-079X.2010.00773.x/full

Depression: http://www.ncbi.nlm.nih.gov/pubmed/21476953

and Cancer (specifically colorectal, breast, and prostate): http://www.ncbi.nlm.nih.gov/pubmed/16596308  http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/pharmacologicalandbiologicaltreatment/melatonin

  

What can we do?

“There are a few possible solutions for reducing your exposure to blue light at night”, claims Chris Kresser. 

“One that is commonly used in the ancestral health community is a program called f.lux, a program that makes the color of your computer’s display adapt to the time of day, warm at night and like sunlight during the day. This program can be installed on computers, iPads, and iPhones, and may have a significant effect on your melatonin secretion when using these devices at night. 

A better option, in my opinion, is to use amber-lensed goggles once the sun has gone down. These blue-blocking lenses are highly effective in reducing the effects of blue light exposure, and in most cases completely eliminate the short-wavelength radiation necessary for nocturnal melatonin suppression. (22, 23, 24) These goggles have been shown to improve sleep quality as well as mood, simply by blocking blue light and simulating physiologic darkness.

The main reason I recommend using these goggles is because normal room light alone is enough to suppress melatonin at night, and unless you’re shutting off all the lights in your house when the sun sets, you’re still at risk for disrupting your melatonin-driven circadian rhythms. (25) While f.lux is a useful tool for your backlit devices, it’s nearly impossible to address all sources of melatonin-suppressing light in today’s world of modern technology and late-night work and entertainment habits. Amber-colored goggles are one of the only tools available to completely eliminate all blue light exposure at night, without ‘going off the grid’ and powering down your entire house after 7 PM.” 

The two amber-colored goggles Chris recommends, which have received rave reviews from his patients, are the Uvex and Solar Shield brands.

See Chris Kresser’s site for links to supporting resources: http://chriskresser.com/how-artificial-light-is-wrecking-your-sleep-and-what-to-do-about-it

When it comes to injuries, there is one thing you should always do: seek medical advice. We are trainers, but not trained in recognizing how serious an injury is, whether it is minor or not. So, just as you go to experts when it comes to training, you should do so when it comes to injuries. If a physician is unable to tell you what went wrong and all he can say is that you shouldn’t exercise, you went to the wrong one.

That being said, there are couple of things you can expect from trainers and coaches, mainly in relation to injury prevention and rehabilitation. Before I go into that, let me introduce a couple of distinctions. Injuries are either a result of an accident or of simply overusing your body. (Of course, there are accidents, which happen due to overuse, but let’s not go there now.) You cannot really do anything to prevent accidents, in the sense that you cannot predict completely how and when they occur. Let’s say, you stand on the bus in a sloppy position, then it breaks suddenly and you fall and hurt your shoulders.

Injuries due to overuse are a different animal. One can distinguish between two types. One type occurs when you simply push hard and don’t allow your body to recover from previous workouts. Pain in the shoulders, knees, hips, or what you have is the result of performing basic movements. These should disappear once you introduce proper recovery methods such as rest days, good food, sufficient intake of Omega 3 to just name a few.

The other type of overuse occurs because one muscle group takes over some work from another group due to poor movement patterns and insufficient muscle recruitment. Not engaging the core properly when doing push ups/pull ups, presses is an example, how shoulder pain can surface. Tight hamstrings with zero gluteal activation, sets you up for lower back pain. Surprisingly, mostly the source of the problem is not where the pain actually surfaces or manifests itself.

In any case, if you ever wondered why we crawl/roll in seemingly weird positions during our warm up, there you have your answer. The aim is to activate the proper muscle groups and increase your mobility in the hips, ankles and shoulders, before we stress and tax them during our WODs or strength sessions. There is not one person who is not restricted in mobility in one or all of these areas. A warm up in the class can only play a minor role in setting you up for better and more efficient movement, so I encourage each of you to work on these areas on your own as well. RCFN coaches would be happy to assist you to get some additional fun stuff to improve your movement patterns.

As a starter, we will post some videos here from which you can select means to your own torture. Here is the first one for the shoulders. Super D is the guy with bands. Even Kelly Starrett went to learn from him some stuff. Enjoy!

Source: Reebok Crossfit Duna


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