You can try multiple exercises. And here’s one of my go-tos. I just prepared this new video short for strengthening – Bulgarian Split Squats. It’s one of the best functional exercises you can do to get ready for winter sports. PLUS,  you can do it from the comfort of your own living room (or wherever you have a steady surface like a chair). The movement pattern helps to steady walking, as well as helping improve strength for winter sports like snowshoeing, cross-country skiing, downhill skiing, or snowboarding.

What are the benefits of the Bulgarian Split Squat exercise?

• Improves balance as the exercise is done one leg at a time
• Strengthens your hip and glute muscles, which will improve stability in the lower leg
• Strengthens quadriceps muscles that help keep proper alignment at the knee.
• Reduces back strain as the exercise puts less stress on the low back, and typically, is done with lower weights or with body weight alone.
• Improves core strength, as you are required to balance on one leg throughout the exercise

Remember – proper form is crucial! Watch the video here to set up properly and avoid injury.

Pro Tip: Start off Bulgarian Split Squats with bodyweight only. Progress toward working with dumbbells in your hands by your sides as the exercise gets easier.  

With Rolfing locations in Bellevue and Tacoma, Horan Holistic Health can help you with any lower body issue you have that might keep you from living your best life this winter – and anytime!

Let’s start with some straightforward stats: 2 billion people, which is 25% of the world’s population, are considered zinc deficient. Closer to 70% (on average), don’t have optimal zinc levels. Ok, you might say, but really, what can this one mineral mean to your health and happiness?

Here’s a table of the micronutrient’s functions and deficiency symptoms. Read through it, and when you do, make note of any noticeable symptoms.

Did any of the listed zinc deficiency symptoms sound familiar? It’s kind of wild that one micronutrient can affect so many crucial body functions and ongoing health, isn’t it? But zinc is an essential micronutrient. That means its presence plays a critical role in our health from conception until death. Yet stress levels, hormones, medications, and dietary changes can all impact zinc status.

Zinc is an essential micronutrient that plays a critical role in our overall health – from conception until death.

For instance, just look at this list of commonly prescribed and recommended medications, all of which can negatively impact zinc status: Spironolactone (combined with other meds to help treat blood pressure, reduce fluid build-up), Furosemide (a diuretic), thyroid hormones, systemic antibacterials (like these), and corticosteroids (like these).

So be sure to pay attention to any deficiency symptoms that come up and get your zinc status checked once a year at minimum – through a blood test, if possible.

How to Test for Zinc Deficiency

There are 2 typical ways you can test for zinc deficiency:

1. Bloodwork: you can go to a lab and get your serum zinc level tested through a blood draw.
   – Optimal levels are above 90 micrograms per Deciliter (µ/dl)
2. Home Test: zinc sulfate taste test. You’ll need to purchase a bottle of zinc sulfate liquid, place a capful in your mouth, and observe the sensations in your mouth. Below are the possible outcomes and indications:

• You Notice No Metallic Taste: Deficiency
• You Notice A Delayed Metallic Taste: Slight Deficiency
• You Notice Slight Metallic Taste: Zinc Levels adequate, but could be improved 
• You Notice Very Strong Metallic Taste: You Likely Have Optimal Levels

How to Improve Your Zinc Status

Because zinc is not stored in the body, it’s imperative to eat zinc-rich foods every day. Optimally, you’ll take in 12-15mg per day for a maintenance dose and up to 30mg per day to combat deficiency or to support a health condition. Below are some top zinc-rich foods.

Remember that if it’s difficult to get daily amounts of food options that can improve zinc status, you can take a supplement, as well. The 2 best forms of zinc in supplement form are:

• Zinc Picolinate
• Zinc Glycinate (or diglycinate)

You can get a 15% discount on all supplements through my online store. Just visit my website here then scroll to the bottom of the page to find the Fullscript link.  

For an energy-filled life, it simply makes good sense to ensure our body has what it needs to keep moving and feeling as good as we possibly can. If you would like to improve your zinc status or overall health, a Holistic Nutrition Professional like me can help! Contact me today.   

Article Resources:

• https://www.nature.com/articles/s41598-024-53202-0#MOESM1
• https://academic.oup.com/ndt/article/35/7/1171/5531255?login=false
• https://t-nation.com/t/zinc-and-the-female-sex-drive/281691

The most common complaint people come to see me for in my Rolfing practice is Low Back Pain. Funnily enough, I have found that one of the best “exercises” you can do to reduce your exposure to future low back pain is to NOT use your hands when getting in and out of a chair.  Go “hands free” – seems easy enough, right?

Yet we all do it without thinking. We’ll put our hands on the dinner table to help us get up from eating a meal.  We’ll put our hands on our thighs to help us get up from the couch.  We’ll put our hands on the bench or chair by the front door to squat or to sit when putting on our shoes.

Here’s the thing: Using your hands to get in and out of a seated position can create problems, like:

• Decrease your sense of balance
• Create muscular imbalances by overusing limbs that feel strong while underusing limbs that feel weak
• De-emphasize using your core muscles and hips to lift or lower in a controlled motion

That last one can lead to teaching your body to use muscles that are not designed to take you through particular movements, which can lead to over-stressing joints or muscles down the road more than they were designed to take.

Reduce Hand Use, Improve Stability

To be clear, I’m not saying that the occasional use of your hands for balance is going to cause catastrophic back pain.  What I am saying is that by not using your hands 5, 10, 15 times per day as you get in and out of various seated positions, you are giving your body the opportunity to:

• Improve your balance
• Improve your core strength
• Engage and maintain leg and hip muscles
• Encourage use of the correct muscles when hinging at the hips, which translates to picking things up off the floor without pain.

The biggest trick is to remain committed to paying attention. Because as I said, most of the time you don’t realize you’re doing it in the first place.  Support your awareness by placing reminders at your work desk or dinner table to help ensure you create this new healthy habit and stick with it.  Another option would be to have your spouse or partner let you know when you’re using your hands.

If you find that you struggle to get in and out of a seated position without pain in your low back, you may have a structural issue that we can resolve in my Rolfing office.  Feel free to schedule here through my website.

Tips for Teaching Your Nervous System New Range of Movement

I’m often asked if there are specific exercises to do after receiving a Rolfing session.  The answer is, “Yes, live your life…mindfully.”  That might sound non-specific, but what I mean is mindful movement.

Acupuncture, Massage, Chiropractic, Rolfing, or Osteopathy, while our treatment methods may vary, our overall goals are relatively simple. We are trying to get your physical tissues and nervous system closer towards its healthiest functional state: back to how it’s designed to move without restrictions, bad habits, or compensations.

Employ Mindful Movement

I believe the best actions you can take will be to follow up those sessions with mindful movement.  Continue to do movements that your body is used to doing, like walking, squatting, grabbing things out of drawers and cupboards, and using stairs.  But the key is to do them mindfully.  

Slow down. Do the movements slower, and make sure your body is in a good physical position to do the task. Mindful movement is about being conscious of how you’re moving. Rather than hurrying and making a sloppy move while picking up a load of laundry – like twisting and talking to your spouse or child at the same time. Stop and think about body position.

The key, at least for the first 24-36 hours after your session, is to “teach” your nervous system and tissues that they have different range of motion, and that the different range of motion is safe.  

The slower you move, the more time your nervous system gets to figure out whether something is safe or not. 

If you move too quickly, your nervous system doesn’t get the opportunity to assess, and subsequently, might not allow you to have that new range of motion or strength for fear of tissue being damaged.  So slow down, do movements that your body is used to, and think about your movements.

The First 24 Hours After-Care

Here are a few other items to consider for the first 24 hours after receiving a therapeutic session. The MORE of them you can do, the better! 

Reduce Inflammation

• Avoid processed carbs (bread, pasta, crackers, chips, basically anything that’s been packaged)
• Avoid dairy, unless its been fermented (kefir, yogurt). Obviously, don’t have any if you’re allergic or sensitive to dairy. 
• Avoid caffeine 
• Avoid alcohol
• Avoid all forms of sugar

Add These

• Water – Drink at least 20oz after your session (more is better)
• EPA/DHA – (fish oil) 2g 
• Extra Virgin Olive Oil – 1 – 2 Tbsp (raw) drizzle on anything you’re eating
• Curcumin – 500mg
• Turmeric – 1 tsp
• Magnesium Bisglycinate – 120mg
• Dark Berries – Blueberries, Blackberries, Boysenberries, Raspberries

Movement

• Walk – at least 15 minutes with nothing in your hands
• Yoga – gentle yoga is fine, it doesn’t have to be power yoga!
• Household tasks – perform slowly, being mindful about your body movement
• Workout – IF you are going to work out: 
  • Only do workouts that you’ve done before
  • Slow down your speed of movement
    • It gives your nervous system time to react to its new range of motion

Relax

• Soak – Take a 15 – 30-minute Epsom salt bath to relax your body. Home spa day!

Every issue and every person are different, please make sure and ask your practitioner if there are mindful movements, specific movements or other activities, that should be avoided for your specific case.

Workplace Ergonomics Basics

• Sit AND Stand.  Try to spend roughly half your time sitting and half your time standing.  Humans weren’t designed to sit all day, nor were we designed to stand in the same spot all day on a hard surface.  The more frequently you’re able to move back and forth between sitting and standing the better, (i.e., 30 minutes sitting, then 30 minutes standing).

Pro tip: If you don’t have a Sit/Stand desk, you can stack some books or boxes on your desk and shift your screen up so that your screen is at the optimal height when standing. Or for a somewhat reasonable investment, you could opt for a desktop “converter” like this.

• Support for your Feet.  If you are going to be standing for an extended period (more than 45 minutes), consider wearing footwear with arch support.  The longer you stand on a hard surface without arch support, the more likely your arches are to temporarily collapse. That can create some bio-mechanical issues leading from your legs up into your pelvis and low back, causing low back pain.
• Elbows by your Sides.  Keep your elbows in line with your torso whether you are sitting or standing to make sure your arms are supported by your frame and not the muscles of your neck and shoulders.  When sitting or standing in front of your computer, drop your arms straight down by your sides, bend your elbows to 90°, and wherever your hands are, is also where your keyboard and mouse should be.  Don’t put your elbows out in front of your body.
• Align your computer screen to your Eye Height.  Lift your computer screen so that the middle of your screen is in alignment with your eyes, so that you don’t have to tilt your head up, down, left, or right.

Pro tip: I use a separate keyboard so that my elbows can be by my sides and the screen can be higher up, in alignment with my eyes.

• Look Far Away.  Spend no less than 5 minutes an hour looking out your window at any object that is far away as possible, which will give your eyes a much-needed break from focusing on short distances.
• Movement is your Friend!  In general, the more you can move throughout your day, the better.  Making time to get away from your computer as many times as possible throughout the day is paramount to staying healthy.

Ways to Move

Speaking of moving in support of practicing good workplace ergonomics, here are a few simple suggestions to get you away from your desk. 

• Get some water (hydration is always a good thing!)
• Use the restroom
• Do 10 body weight squats
• Do 10 pushups
• Do 25 jumping jacks
• Walk the office steps
• Take a 10 minute walk
• Grab your laptop and work outside for 30 minutes which is great for eye health (weather permitting). The more natural light you can get into your eyes, the better.

It pays to remember that too much standing or sitting in the wrong position can wreak havoc on our bodies just like playing too hard or exercising a lot using bad form. Healthy workplace ergonomics, whether in your home office or onsite, are essential to maintaining a healthy body. Remember,  check in with yourself often!

Christopher Horan is a longtime Certified Rolfer (CR) as well as a Certified Functional Nutrition Counselor (CFNC) through the Functional Nutrition Alliance. His practice offices are in Tacoma and Bellevue, Washington. 

Dangers of Prolonged Plastic Use

Plastic. It’s everywhere. Yes, we rely on its value as far as convenience and cost. However, making our lives easier and cheaper is coming at a price. Did you know that prolonged plastic use comes with health risks? From hormone disruption to cancer, infertility, and now, cardiovascular damage.

A new study published in the New England Journal of Medicine, based on data from more than 200 people undergoing surgery due to stroke risk shows that nearly 60% had microplastics – or even smaller nanoplastics – in a main artery. Scarily, those 60% are “4.5 times more likely to experience a heart attack, a stroke, or death in the (approximately) 34 months following the surgery than those with plastic-free arteries.”

Limiting Day-to-Day Plastic Exposure

We don’t yet know the full scope of how plastic affects our bodies, and each body reacts differently to plastic – how it’s able to remove and break it down.  For me and my family, I choose to limit our plastic exposure to mitigate future health concerns.  We do this by using:

• Cloth produce bags
• Glass and stainless steel food and drink containers
  • Bringing our own container for leftovers when we go out for a meal
• High-quality water filter
• Whole food options, purchasing less processed & pre-packaged food
• Good laundry practices – clothes are a huge source of microplastics. We reduce exposure by:
  • Doing fewer, more fully loaded loads
  • Using cold water
  • Using less detergent
  • Drying laundry on a clothesline

Micro / Nano Plastics & Inflammation

The study also reveals that those who have micro or nano plastics in their blood often have higher level biomarkers for inflammation. It’s well-known that more inflammation places people at greater health risk. So if you’re already dealing with plaque or other cardiovascular issues, those plastics only make a bad situation worse.

While some exposure is out of our control, regardless of “best practices,” the less you interact with plastic, the better your future health. To learn more about holistic health approaches to boost your cardiovascular wellness, let’s talk. I’m diving into more cardiometabolic knowledge to help clients who want to adjust their overall approach to health to include proven functional nutrition methods.

Get in touch with Christopher Horan, CR, CFNC, to discuss how a holistic nutrition approach can transform your overall health. He is a Certified Functional Nutrition Counselor (CFNC) through the Functional Nutrition Alliance, as well as a longtime Certified Rolfer (CR). His practice offices are in Tacoma and Bellevue, Washington.

Reference Sources:
https://www.nejm.org/doi/full/10.1056/NEJMe2400683

https://www.scientificamerican.com/article/microplastics-linked-to-heart-attack-stroke-and-death/?_kx=hyPJ_CySsJG_gOPehS77aLXxT8ehqHCjzcT3WxAa3wiLK3a6e54t_jUwHsvkbdeZ.HKMsXE

Laundry Source: https://www.pbs.org/newshour/science/laundry-is-a-top-source-of-microplastic-pollution-heres-how-to-clean-your-clothes-more-sustainably

Funnily enough, someone asked me the other day about Magnesium, saying that during a visit to the neurologist, they were told to consider taking it as a supplement. Unfortunately, the doctor didn’t talk about any particular type of magnesium, just mentioned it as a suggestion for relaxation and anti-anxiety. What would have been even more helpful? Recommending Magnesium Glycinate as a supplement.

Known among functional nutritionists as a particularly absorptive form of the essential nutrient, Magnesium Glycinate also doesn’t have the laxative effects that other types (oxide and citrate) can. It’s also a good form to take to reduce inflammation and improve sleep, along with being helpful for alleviating anxiety.

You could use it to boost your magnesium levels quickly – which also helps prevent the vestibular migraines most often brought on through stress, lack of sleep, and dehydration.

Magnesium Taurate (taurine being the bonded amino acid) is another form studied that’s shown to help with migraine prevention. Consider that when you’re evaluating what type to take, especially if you’re struggling with high blood sugar levels and cardiovascular issues.

While I frequently hear Magnesium Citrate widely recommended as a general magnesium supplement due to it being well-absorbed and super easy to find, the flip side is that taking the recommended dose can be laxative. Of course, that’s a good thing if you’re constipated due to other medications or having given birth recently. You can reduce the daily dose to see if that makes a difference. Be prepared for the larger pill size, too.

The overall takeaway is that Magnesium is an essential nutrient. Our bodies’ very building blocks need it to function well, and as you can see from my last few articles, different forms have different uses. Not all types are created equal, and some may be contraindicative with certain medications or conditions.

That’s why I encourage you to work with a professional holistic nutrition counselor to ensure that you’re choosing the one that will best work for your needs. Avoid under- or overdoing it with your magnesium intake just like you would with any other supplements. If you’ve not taken magnesium because you have trouble swallowing pills, be sure to check my dispensary for powders, as those are gaining popularity.

Reference Sources:https://www.healthline.com/nutrition/magnesium-types

As I talked about in my last post, magnesium deficiency is widespread. But there are many different types of magnesium, so you’ll want to choose the one that best suits your overall objectives for holistic health. In this post, I’m going to cover both topical and energizing forms of magnesium.

Topical Magnesium: Magnesium Chloride & Sulfate

Let’s start with one form of Magnesium that many of us are familiar with – Epsom Salts, aka Magnesium Sulfate. If you’ve been sore or achy, chances are someone’s suggested you soak in Epsom Salts. You may not know that its counterpart, Magnesium Chloride, is far more effective from a topical perspective. Look for it in topical forms of lotions, sprays, or soaks. Good for relaxation and ease of sore muscles, yes, and also handy for severe headaches, even migraines.

The topical form also protects against stomach upset, which can happen if you’re already taking oral magnesium or are simply highly sensitive to some forms.

Energizing Forms of Magnesium: L-Threonate & Malate

Typically, people hear of magnesium supplements and think “relaxing, take at bedtime.” However, Magnesium L-Threonate and Magnesium Malate tend to do the opposite and are recommended to be taken in the morning because they’re each considered an energizing form of Magnesium.

The coolest thing about Magnesium L-Threonate – at least in my opinion – is it’s effective against brain fog, improving cognition, and being energizing. Tests as far back as 2010 showed that it can help to improve memory. Plus, it can easily penetrate the blood brain barrier (BBB). You can take it with another form of magnesium, as well, and on its own, it doesn’t promote bowel movements like the more laxative forms do.

Magnesium Malate is another energizing form of the essential mineral and is less likely to cause stomach / GI upset (in case you’re wondering, the most laxative versions are Magnesium Citrate and Magnesium Oxide). It’s also rated as highly bio-available, particularly when taken along with a healthy diet, which means it absorbs well.

Always check for contraindications with other drugs. Also, avoid Magnesium Malate if you have migraines.

Please be aware that this form of magnesium could interfere with other drugs you may be taking, like diuretics (often prescribed alongside high blood pressure medication), antibiotics, and malate may interfere with certain drugs, such as diuretics, antibiotics, and bisphosphonates (medications for osteopenia or osteoporosis). One other caution that goes along with it being stimulative is if you suffer from migraines, particularly Vestibular Migraines, you’ll want to avoid Magnesium Malate.

In my next post, I’ll cover the properties of Magnesium Glycinate, Magnesium Citrate, Magnesium Taurate, and Magnesium Oxide.

Please remember, as with all supplements, work with a professional holistic nutrition counselor to ensure that you’re not under- or overdoing it with your magnesium intake. Or any other supplements.

Reference Sources:

• National Library of Medicine
• International Journal of Molecular Sciences
• Magnesium Malate Uses, Benefits, Side Effects, and Dosage

Magnesium is a naturally occurring mineral in many everyday whole foods and snacks: pumpkin seeds, roasted almonds, brown rice, and spinach, to name just a few (more here on the National Institute of Health’s site). Overall, magnesium is heavily involved in cellular metabolic and biochemical processes. With it being so readily available, how is it that being magnesium deficient is so common?

According to the NIH article cited above, as much as 75 percent of us in the US fall into the range of magnesium deficient. No surprise that processed foods are one of the culprits – refining and processing strips the nutrients out of foods. But sometimes, our bodies work against us.

The kicker: it’s really hard to test for magnesium deficiency using blood tests, etc. Most of us simply have to figure it out on our own based on symptoms or with the help of a professional, like a functional nutrition counselor.

For instance, subtle symptoms may already exist – you have trouble sleeping well, suffer from anxiety, or get frequent muscle cramps.  You’re also highly likely to be deficient when you’re a diabetic, suffer from other insulin-resistant issues, have a Vitamin D deficiency, or deal with Crohn’s or Celiac disease – just to name a few chronic health issues.

Why it’s Important to Take the Right Form of Magnesium

You’ve likely never had to think too much about magnesium, so you may be unaware there are multiple types, each with its own strengths. An intake process with a qualified FxN counselor can help you more efficiently identify the type of magnesium that best suits you, the cause of your symptoms, and your body’s tolerance for supplements.  Avoid wasting time with the incorrect form. 

I’ll go into more detail on the various types in the next post, but they are:

• Magnesium Glycinate
• Magnesium L-Threonate
• Topical Magnesium: Magnesium Chloride & Sulfate
• Magnesium Malate
• Magnesium Citrate
• Magnesium Taurate
• Magnesium Oxide

As with anything you’re going to ingest, be sure to read the full ingredients list – the shorter that list, the better! You want to avoid fillers and additives (gelatin, magnesium stearate) that may irritate your system. Taking the correct form will address magnesium deficiency and ensure you’re absorbing key nutrients in the most beneficial way.

Contact Christopher Horan for more information on holistic nutrition or pain-free movement. He is a Certified Functional Nutrition Counselor (CFNC) through the Functional Nutrition Alliance, as well as a longtime Certified Rolfer (CR). His practice offices are in Tacoma and Bellevue, Washington.

Imagine a situation where you have a health concern – say digestive issues are causing extreme discomfort, brain fog is affecting your personal and work life, or anxiety and depression are taking their toll. Your doctor or other care provider looks at the symptoms, matches them to a pre-determined diagnostic code, then prescribes the protocol medication(s). Maybe they recommend minor adjustments to diet or exercise. Sound familiar? This is your health getting the same treatment that works (at least on the surface) for 80% of those with similar symptoms. 

How – when each body is unique – does this address your unique self? Here’s when working with a Functional Nutrition Counselor can make a difference.

Known as the Pareto principle, the 80/20 rule means that “for many events, roughly 80% of the results come from 20% of the efforts made.” Now, to apply that definition to the health sector and typical treatment, if you’re one of the 80% that responds well to that 20% effort from traditional medical protocols, that’s awesome. If not, what do you do? Where do you turn for help with your health concern?

Flipping the 80/20 Rule in Your Favor

How listening to your whole self – body, diet, lifestyle, habits – will lead the way.

More and more, we hear of people who simply cannot find relief, much less healing. Maybe you see countless specialists, feel like a pincushion from pokes and blood tests, take meds that mess with your system, and still feel like crud. What needs to change? The approach.

Understand that your entire body system needs to be considered. And that’s what functional nutritionists do. We look at the whole body – not only the part that’s exhibiting the illness or discomfort. Going deeper to find the root cause of the problem, not simply tackling the symptom, is only one way the holistic practitioner goes beyond the 20% effort.

The bioindividualized healthcare approach.

As practitioners, we call this approach “bioindividualized” healthcare. It’s care that’s tailored to what’s going on with your body systems – and it’s far from a cookie-cutter solution.

That means that there isn’t one magic bullet that’s going to fix everything. Not one standalone supplement or one “superfood” will suddenly propel you to 100% holistic health. To believe that is to fall into the very path that brought you to see me in the first place – the one that relies on that old 80/20 rule.

For example, as someone who looks at what you put into your body from a holistic nutrition standpoint, I’m going to ask “Why” you feel the way you do. I’m also going to discuss your environment, activities, and more. And keep digging until we get to the root of the issue. 

When you work with me as a Functional Nutrition Counselor, our goal is to heal you, not just provide temporary relief. You’re an active participant in rebuilding your health. We begin with a free, no-risk, telephone discovery session, then build from there. Are you ready to not only feel temporarily better but to be in overall better health? Let’s get started! Call 425-449-6458 or email me via the website today.

Christopher Horan is a Certified Functional Nutrition Counselor (CFNC) through the Functional Nutrition Alliance, as well as a longtime Certified Rolfer (CR). His practice offices are in Tacoma and Bellevue, Washington. Functional Nutrition counseling is offered via online video, as well.

Reference: Inspired by “Field Guide to Functional Nutrition” by the pioneering Andrea Nakayama, Functional Medicine Nutritionist, Educator, and Speaker.