Zoom-based fitness actually works? How long do I have to stop drinking coffee before bed? Answers to those questions and more in this week’s Hump Day Hustling! Enjoy, and if you want to dive deeper with ICE Physio check out our Upcoming Course Dates and Locations
Respiratory Physiology in Pregnancy
Nerdy but rad
Fair warning, this article might be for the hardcore nerds among us, but those who deep dive will be rewarded with amazement. This paper is a clinical review that just dropped in Best Practice and Research: Clinical Obstetrics and Gynaecology outlining changes to the respiratory system during pregnancy. It talks about how progesterone and relaxin are two hormones that drive changes in function and lead to the rib cage widening and then linked it to how its’ effecting lung function and the associated muscles. Here’s why it’s super cool: Because the rib cage WIDENS pulling on the diaphragm, the diaphragm should theoretically THIN like our abdominal muscles. BUT IT DOESN’T and they think its because of the geometry and the increase in intraabdominal pressure of the growing uterus leading to a RESISTANCE TRAINING effect on that muscle. WHAT A REFRAME! IAP painted in a positive light as a way to maintain pulmonary function during pregnancy (not a resistance training program but internally modulated resistance training that helps mama breathe).
TLDR: the pregnant individual is incredible and her/ their lungs are working just fine.
Please tell us that doesn’t say 13 hours
It’s perhaps this generations most pressing question: How long before bed must I stop drinking coffee if I want to sleep well? We caution you on preceding if you’re not ready to handle the truth…
This Systematic review with meta-analysis was published in this month’s issue of Sleep Medicine Review. 24 studies included. All studies looked at the effects of caffeine on adults aged 18-65 using controlled, experimental designs who received a measured caffeine dose from researchers and had sleep measured by researchers
Findings: Overall, caffeine ingestion reduces total sleep time by approximately 45 minutes & sleep efficiency by 7%. Caffeine use increases the time to fall asleep by 10 minutes and adds 10 minutes to the time needed to reach full wakefulness after waking up for the day.
Going a level deeper, researchers examined the relationship between caffeine dose & time of day consumed. For those consuming a larger dose (>200 mg) such as that found in coffee, energy drinks, or pre-workout supplements, you should consume your caffeine approximately 13 hours before your planned bed time. For a moderate dose (~100 mg) such as a small coffee or energy drink, consume your caffeine 9 hours or earlier than your planned bed time. There appears to be minimal effect of small caffeine doses on sleep time (~50 mg – such as that found in tea or chocolate).
TLDR – If you want to rip a bunch of caffeine, do it as early as possible in the day, about 12 hours or so before your planned bed time.
LOVE this open access cohort study hot off the JAMA press because it goes beyond the generic “Eat More Plants” recommendation to acknowledge the fact that you can avoid animal foods and still have a diet full of harmful nonsense. Across 126,394 middle aged humans in the UK authors compared the effects of a healthy plant based diet full of fruit, vegetables, nuts, coffee, tea (a table is included in the paper for those wanting a complete list) and one full of unhealthy plant based foods (think refined grains, potatoes, and sugary drinks). The findings? “…greater adherence to a healthful plant-based diet was associated with a lower risk of mortality, cancer, and particularly cardiovascular disease. Opposing associations with higher risk were observed for individuals who adhered to an unhealthy plant-based diet.” It’s important for us to share the info that not all plant based diets are good diets with those looking to fight back against chronic disease!
Home-Based Fitness for the Win?
It’s a pilot study, but we’re still stoked
If the title of this open access article hot off the International Journal of Environmental Research and Public Health doesn’t get you fired up you might be signed up for wrong newsletter. Paper title: “Effect of Online Home-Based Resistance Exercise Training on Physical Fitness, Depression, Stress, and Well-Being in Middle-Aged Persons: A Pilot Study”.
Findings: “Our results suggest that online low-load resistance training improves fitness parameters and curbs depressive status”
To be fair the depressive status outcomes were mixed with favorable findings on the Center for Epidemiologic Studies-Depression Scale (CES-D) while no significant differences were found on Kessler Psychological Distress scale (K6) and Well-Being Index (WHO-5). Still the idea of being able to “meet people where they are at” and have promising effects on their physical and mental health is HUGE!
Pregnant or know someone who is? Buy this.
The ICE pelvic crew has spoken and spoken loudly, this pregnancy pillow is likely the best $19.89 you’ll every spend. Thank us later for either being more comfortable and getting better sleep yourself or perhaps more importantly giving that gift to someone you love!
Did you miss any of our ICE Physio podcasts last week? Well here you go!
Monday: “Load and lengthen the abdominals: Part 1” (Christina Prevett)
Tuesday: “The valley of disappointment” (Mark Gallant)
Wednesday: “Fatigue and Parkinson’s disease” (Alex Germano)
Thursday: “New leader series part 5: Attack where the enemy is not” (Alan Fredendall)
Friday: “Size matters, but nobody cares” (Joe Hanisko)
Thank You! – ICE Faculty
Upcoming In-Person Courses
- April 22-23: Older Adult LIVE (Oviedo, FL)
- April 22-23: Older Adult LIVE (Rogers, AR)
- April 22-23: Pregnancy and Postpartum LIVE (Oklahoma City, OK)
- April 22-23: Dry Needling: Upper Body (Scottsdale, AZ)
- May 6-7: Total Spine Thrust (Cincinnati, OH)
- May 6-7: Professional Bike Fit (Chicago, IL)
- May 6-7: Cervical Spine (Potomac, MD)
- May 6-7: Dry Needling: Lower Body (Hopkins, MN)
- May 6-7: Cervical Spine (National City, CA)
- May 6-7: Pregnancy and Postpartum LIVE (Grand Rapids, MI)
Upcoming Online Courses
- April 26th: Older Adult: Essential Foundations
- May 1st: Fitness Athlete: Pregnancy and Postpartum
- May 4th: Older Adult: Advanced Concepts
- May 9th: Rehabilitation of the Injured Runner
- June 5th: Primary Care PT
- June 5th: Persistent Pain Management
- June 5th: Fitness Athlete: Essential Foundations
- June 5th: Brick by Brick: Launching Your Practice
- September 17th: Fitness Athlete: Advanced Concepts
📢 On Virtual ICE next week we’ll be chatting “Crush the community workshop & create the content” with ICE faculty Julie Brauer! Not in our virtual mentorship program? Find out how to enroll and learn more HERE