Posted December 05, 2013
Sitting Is Killing You Slowly
You'll probably be surprised at how much evidence there is out there that sitting is terrible for our bodies, and not just for our lower backs. Studies have shown over and over that sitting long periods of the day (as we almost all do) has disastrous effects our cellular and metabolic health. Here's a quick list of how researchers have shown sitting affects the body: Almost immediately after sitting down, (1) metabolic activity and caloric consumption slow dramatically (70% less than even just walking). (2) Sitting several hours every day increases insulin resistance (leads to type-II diabetes) and (3) increases LDL (aka "bad cholesterol"). These effects in turn lead to lower energy levels, increased weight gain and even lower life expectancy and greater risk of colon and breast cancer.
Our Bodies Were Not Designed To Sit
The image below on the left shows proper spine curvature. The muscles around our spine are designed to support and work in relation to this natural curvature. With the spine in this alignment, the muscles of the low-back engage and relax naturally.
The image on the right illustrates how the curvature of our spine changes when we are sitting. The forward curvature of the lumbar section is gone. As a result, muscles are forced to engage to stabilize this un-natural curvature. This isn't necessarily a problem in itself, except that when we sit, we tend to sit for long periods of time. The muscles of our low-back barely move and end up tensing around this un-natural curvature of the spine. If we sit long/often enough, the tensing will persist even when we stand again (enter sore/tense low-backs). The more you sit without stretching the muscles, the worse the problem gets.
Exacerbating the problem is the fact that while your spine is in this un-natural curvature, it's also under compression (by the weight of your upper body). This means that for long periods of time, the discs and muscles of your low-back are being compressed while in an unnatural, static position. Again, not good.
Proper spine curvature Impact of sitting on the lumbar spine
Move It Or Lose It
For the average person who alternates between walking (legs at 180° relative to the spine) and sitting (legs at 90° relative to spine) in the course of a day, the legs rarely ever move beyond the 90° point (i.e. closer to the rib cage). This means that a huge portion of our potential hip and lower back mobility is never used. Our joints and muscles operate on a "move it or lose it" basis, meaning that they will slowly tighten and restrict range-of-motion over time when full joint range-of-motion isn't used regularly. Do you have trouble getting into a full squat (i.e. heels on the floor)? It's because you never do it.
So why should you care if you lose mobility in some of your joints? Simple - our bodies feel better when they're able to move naturally. Tight hips and low-back changes the way you walk and move in-general. Beyond that, loss of joint mobility is a slow and continual process. Even if your lack of mobility doesn't bother you now, it most certainly will down the road when the problem compounds after years of neglect. If preventative maintenance is what will motivate you to start fully using your joints today, great. But I promise you, you'll be impressed with how much better your body can feel in the short term with improved range-of-motion.
The Solution: Squatting.
In most traditional cultures around the world, lower back pain is almost non-existent, despite the fact that people living in these societies perform a lot more physical labor. The reason for this is pretty clear cut. Most people in traditional societies rarely, if ever, sit in chairs for long periods of time. If they need to rest, they squat. Put simply, it's what our bodies are designed to do.
When we squat, our lumbar spine extends, stretching the muscles in our low-back. There is little-to-no compression in the spine and stabilization is distributed between the muscles of the legs, hips and core. It's a perfect posture.
Aside from being a perfect resting posture, squatting has the added benefit of working to fix the damage you've done to your hips and lumbar spine from sitting in chairs your whole life. When the muscles in your low-back stretch, the chronic holding patters begin to release. Your hips move into that under-explored territory beyond the 90° point, and hip mobility will gradually return over time.
Learning To Squat Again
Go ahead and try to squat. Have your heels at about hip distance width and your toes pointed slightly outward. How close do your heels come to the ground? How comfortable it this in your knees, hips and low back? If this is comfortable and your heels are on the ground - congratulations, you are in the tiny minority. For everyone else - if squatting is uncomfortable and your heels are off the ground, it's because a lifetime of sitting in chairs has robbed you of your natural ability to squat. All small children can squat perfectly, and you could too at one point.
Want to reclaim your natural squatting ability? Here's how:
- Support Your Heels - Lack of achilles/ankle flexibility is often the main limiter for being able to squat comfortably. Relieving the strain on your achilles will not only make ankles more comfortable, but will in-turn relieve strain on your knees and hips as well. A rolled up towel or yoga mat makes a convenient bolster. As your flexibility increases, you can make the bolsters smaller until you no longer need them.
- Build Your Squatting Flexibility - There is a fair amount of flexibility required from the ankles, hips and low back in proper squatting posture, particularly of you want to hold the posture for a while. Again, your body naturally had this flexibility at one point, and would still have it if you hadn't spent decades sitting in chairs. Doing specific exercises to improve the flexibility of these joints can speed up the process of re-training your body to squat. Below is a video of squat-mobility exercises from natural-movement guru Ido Portal.
- Squat Daily - The only way you're going to build the joint mobility needed to squat comfortably is by squatting every day. It's not like you don't have time. Just slowly start to replace your sitting time with squatting time. If you're having trouble holding a squat for more than a few minutes, any posture that moves your femur (upper leg bone) past 90° closer to your rib cage and alleviates compression on the low spine is better than sitting. This video offers a good list of intermediate postures that will work you towards a full squat.
Squatting: Practical Applications
In a world designed for sitting on objects (i.e. chairs), it can be tough to fully replace sitting with squatting. Squatting while driving is effectively not an option (I've tried). Squatting while working has its own challenges. A lot of office chairs have arms, which make squatting on top of them less than ideal. Tables, of course, are manufactured at a height appropriate for people sitting in chairs. Squatting on the ground brings you to somewhere around eye-level with the table - not ideal working conditions.
So what's the solution? Mix it up. As long as you're not sitting static in a chair for hours on end, you're a world better off than you were previously. During a work day (meaning in front of a computer), I'm constantly alternating between standing, squatting on the floor, squatting on my chair and sitting. If I'm just reading, I'll often use that time to squat on the floor and tilt the screen down towards me. When I need to be typing continuously, I'll alternate between sitting and crouching on my chair. Make a habit of moving every 10 minutes or so and you'll find your flow. I've found without question that my focus, energy and productivity go up significantly when I'm alternating between postures compared to sitting statically.
If you're lucky, your desk might adjust low enough to accommodate your squatting. You can also borrow the strategy I'm about to implement. I've ordered a pair of 11-Inch folding stools which, if all goes to plan, should allow me to squat at the perfect height above my normal desk.
A word also needs to be said about pants here. You'll learn quickly, jeans (and most pants) are not squatting-compatible clothing. If you're like me and your fashion sensibilities prevent you from wearing sweat pants or yoga pants every day, you'll need a better solution. Fortunately for us, my good friend, Dustin Klein, designed some amazing pants for his clothing company, Cadence Collection. They're stylish, well-crafted trousers, but they're made with 3% lycra fabric, meaning they stretch like yoga pants. It is not an exaggeration to say these pants have changed my life. Check them out here.
Finally, I leave you with this strange bit of squatting fanatacism:
Here's a guarantee: Over the next month-or-so, you'll eat a bunch of food that isn't normally part of your diet. Let's be honest, this period between Thanksgiving and New Years is socially-reinforced dietary indulgence at its zenith. And that's fine. I love eating loads of delicious food as much as the next gal/guy.
The problem with all this holiday indulgence is the risk of eating (a ton of) foods that will disrupt metabolism, cause inflammation and kill our energy levels and mental performance - with effects potentially lasting days after the meal itself.
Here's a bit of intelligent strategy you can use to "hack" your holiday eating so you don't end up feeling like rubbish for large chunks of the next month:
1. Supplements To Protect Your Metabolism
Your number one concern in holiday eating is not calories, or fat or tryptophan. It's toxins. Many foods that are traditionally included in holiday meals come with high-risk for toxin contamination. Grains (especially wheat and corn), turkey and other meats, dairy and beer are all notorious for contamination by mold toxins known as mycotoxins. (more on the mycotoxin problem here).
These toxins cause systemic inflammation and are known hormone and metabolism disruptors. Exposing yourself to significant levels of mycotoxins is a sure way to throw your body and brain out-of-whack for days after your meal.
Avoiding toxins is always the best strategy (more on this below), but unless you're eating very carefully at your holiday dinners, you're guaranteed to expose yourself to some level of toxins. Fortunately, there's preventative measures we can take to neutralize the effects of the toxins that do make it into our bodies:
- Chlorella Tablets - Chlorella is the most potent dietary source of chlorophyll, the compound plants use to turn sunlight into energy. When we consume chlorophyll in our diets, it becomes a powerful natural defense mechanism. In the body, chlorophyll binds to toxins such as heavy metals and mycotoxins and neutralizes them such that they cannot disrupt cellular processes. This process, known as chelation, allows the body to safely excrete the toxins. Chlorella is available relatively cheaply in tablet form. You can order them from Amazon, but to get them in time for Thursday, you can also get them Whole Foods or any other well-stocked natural foods store. Take a total of 3-4 grams (usually 3-4 tablets) of chlorella immediately before eating your meal.
- Pre-Loading Antioxidants - The body's primary strategy for neutralizing toxins is via antioxidants. Rather than binding to the toxins in the way chlorophyll does, antioxidants neutralize toxins by donating an electron to the toxin - in effect canceling the toxin's ability to oxidize and disrupt important enzymes and other processes in the body. On the day of your big meal, eating loads of antioxidant-rich foods will boost your body's built-in toxin defense system. Of the things that might make it to your dinner table, dark chocolate and artichokes are the best bets for providing the level of antioxidants necessary to have a big preventative impact. I suggest finding ways to include antioxidant-powerhouses like raw cacao or acai into your day. Our product, Synchro Genesis, is loaded with both raw cacao and acai (as well as chlorella). If you want to be particularly clever, bringing a dessert made with raw cacao to your dinner is a good way to sneak some antioxidants into your meal. May I suggest raw cacao truffles like Synchro Spheres?
- Fish Oil or Krill Oil (Omega 3's) - Our bodies need both Omega 3 and Omega 6 fats for optimal function, but a balance between the two is needed to keep systemic inflammation in check. Holiday meals tend to be heavy on vegetable oils, which are incredibly high in Omega 6 fats. Taking 2-3 grams of fish oil or krill oil before your meal will help preserve your balance. (more on Omega 3's here).
2. Know How To Indulge
Indulging in delicious foods is a huge part of the appeal of holiday meals, right? I certainly don't want to miss that element myself, nor do I want to suggest anyone else deprive themselves (unless you want to). But there are smart ways and dumb ways to indulge. Here's some guidelines:
- Don't Worry About The Calories - Or fat for that matter. You can eat thousands of calories of healthy calories in a sitting and you'll still come out in pretty good shape. Your body can only store so much fat from a single meal, so you're not going to add a pound of fat just because you ate a single giant meal. Having a huge amount of food in your stomach slows down digestion and prevents a huge release of insulin (the body's primary fat-storing hormone).
- You Can Eat Your Sweets - Sugar itself is not what's going to kill your energy levels for days to come, especially at the tail end of a meal when your stomach is loaded. Like I mentioned above, sugar is an issue when it digests really quickly and creates a big spike in blood sugar (and thus, insulin). All the food in your stomach prevents this from being too much of an issue. That being said, don't go too crazy with dessert or you may end up eating so much sugar that you negate some of the digestion-slowing effects.
Sugar and fruits are generally pretty low toxin, but watch out for desserts made with flour (like cake and pie crust), as they can potentially be mycotoxin-bombs (meaning the desert will negatively affect you long after the sugar is digested).
- Squashes, Potatoes, Greens - Go crazy. These are all very safe, low-toxin foods that you should feel OK about indulging in.
- Easy On The Grains - This is THE big thing to look out for in your holiday eating. Wheat and corn tend to be EVERYWHERE in holiday dishes. If you're not careful, you can end up subjecting yourself to a huge dose of mycotoxins. This is what WILL kill your energy levels and mental clarity for days after the meal.
Grains also tend to be some of the more pro-inflammatory foods out there. The gluten protein in wheat gets a lot of attention for this reason. If the foods you eat are creating a big inflammatory effect in your body, you're pretty guaranteed to feel and perform below-your-best for days afterwards.
- Easy On The Meat and Dairy - Same reasons as above. Meat and dairy accumulate toxins, and are the foods most likely to cause you to feel less-than-awesome in the days to come. I'm not necessarily saying to avoid these altogether, just load your plate with relatively safer foods and savor your smaller portions of the meat and dairy. The only exception here would be if your meat happens to be from a 100% pasture-raised organic source that never feeds their animals grains. If this is the case, eat to your heart's (or stomach's) content. (sorry, I can almost guarantee your turkey will NOT be pasture-raised).
- Watch Out For Fried Foods - Fried foods presents several risks. One, frying generally happens in vegetable oils that are rich in pro-inflammatory Omega 6 fats. On top of that, vegetable oils are also notorious for being contaminated with mycotoxins and toxic additives from processing. Also, if your cook uses a low- or medium-temperature oil for the (high-temperature) frying, you're going to be eating a ton of toxic oxidized fats as well. (more on Omega 6 here. more on cooking oil oxidation here).
3. Choose Your Alcohol Carefully
Drinking is a big part of most people's holiday celebrations. So drink intelligently. The risk from moderate drinking (heavy drinking obviously has its own dangers) comes primarily from exposure to toxins. Even fancy craft beers are made with low-quality grains that are almost-guaranteed to be contaminated with mycotoxins. All of your diligence about going easy on grains will be for naught if you wash your meal down with a few beers. Wine and liquor drinks make much safer choices. (more on the best alcohols here).
4. Hydrate! (Do It For Your Colon) - Eating a few thousand calories in one sitting and forgetting to hydrate throughout the rest of your day is a pretty sure way to some unsatisfactory bowel movements the next day(s). It's no secret - when your digestion is out of rhythm, your energy and cognitive performance will be affected as well.
Staying properly hydrated post-meal will also help your body clear out any toxins it's processed and is now trying to remove.
5. Don't "Veg Out" - Unfortunately, planting yourself on the couch the rest of the day post-meal is not the best idea. Going for a walk after your meal will allow your body to use some of the sugar that's in your bloodstream from early digestion (thus reducing the insulin response). Moving will also stimulate digestion and help prevent digestive issues.
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