Yet more scientific evidence of the benefits of chair massage

Previously I have explained what DOMS is, and why it plagues some people and not others and given you some ideas on how to prevent it.  Given DOMS can be so debilitating and demotivating I wanted to give you more tips on how to prevent DOMS. 1. Omega 3 Fatty Acids Omega 3 fatty acids, like those found in fish and flax oil, are a fantastic addition to your recovery arsenal. Your body can’t make them, so you have to eat them, they are found primarily in fish and wild game, and to a lesser degree in certain nuts and seeds.  They are powerfully anti-inflammatory and pro-recovery, and are protective to connective tissue, nerve tissue, and muscle tissue. 2. Protease Enzymes A study by Innerfield in 1957 showed that protease enzyme supplementation may have anti-inflammatory effects, and others have shown them to be specifically effective at reducing DOMS.  Protease enzymes include trypsin, bromelain, chymotrypsin and papain, and they help modulate the pro-inflammatory response by blocking pro-inflammatory prostaglandins and stimulating anti inflammatory processes.  If you go this route, make sure you get a formula that includes that piperine. This is an ingredient extracted from pepper that increases enzyme absorption by up to 60%.  You need this boost because enzymes don’t absorb that well in the gut. 3. Compression Tights Research found that marathoners who wore compression gear in the 24 hours after a race reported less soreness. The technical fabric supports muscle groups, reducing movement, which can result in less soft tissue damage. Compression can also boost circulation. However, to ensure the right level of compression, you’ll have to work out the size you need using your height and weight. 4. Foam Roller Most people are familiar with foam rollers and know that using it on sore muscles can alleivate the pain.  Remember using a foam roller may be painful and shouldn't be unbearable.  Personally I prefer receiving massage to foam rolling my own sore muscles.   Both sports and deep tissue massage can help alleviate DOMS too. References

In part 1, I looked at the impact of sitting on your muscles, but what happens in the rest of your body? Leg Disorders We are all familiar with the risk of deep vein thrombosis (DVT) if we take long flights.  This is because sitting for long periods of time slows blood circulation, which causes fluid to pool in legs.  This creates problems ranging from swollen ankles, varicose beings to dangerous blood clots. Soft Bones Osteoporosis is a disease marked by reduced bone strength leading to an increased risk of fractures, or broken bones. Bone strength has two main features: bone mass (amount of bone) and bone quality.  Osteoporosis is often called a “silent disease” because it usually progresses without any symptoms until a fracture occurs or one or more vertebrae (bones in the spine) collapse.   Weight-bearing activities such as walking and running stimulate hip and lower-body bones to grow thicker, denser and stronger.  Medical researchers partially attribute the recent surge in cases of osteoporosis to lack of activity. Garrett, Brasure et al, 2004, Physical Inactivity Direct Cost To A Health Plan, American Journal of Preventative Medicine; Vol 27 No 4, Pages 304–309 See http://www.ajpmonline.org/article/S0749-3797%2804%2900191-6/abstract?cc=y Weight Gain As the body slows down while in a resting and seated positions, the metabolism naturally slows down.  Calories are burned at a far lower rate, when you sit, you burn only about one calorie a minute!.  For some people this can lead to weight gain becoming an issues.  Being overweight is a known risk factor for many common chronic conditions including

• diabetes
• gallstones
• hypertension
• heart disease
• stroke

I will begin with a confession, I love dark chocolate.  So I am an avid reader of any scientific research on dark chocolate, as its always good to be able to justify eating chocolate for its health benefits! Recently a research team studied nine amateur cyclists to establish whether epicatechin, a type of flavanol found in the cocoa bean, would increase nitric oxcide production in the body.  Nitric oxide expands blood vessels, allowing more oxygen to get to vital organs, which boosts endurance and sports performance.  The cyclists were divided into tow grounds, with the first instructed to replace a normal daily snack with 40g of dark chocolate for two weeks, while the other group did the same for white chocolate. The two groups were assessed in cycling exercise tests in the laboratory to measure heart rates, oxygen consumption levels during moderate exercise.  The groups switched chocolate types after a one-week interval and repeated the tests.  The cyclists eating dark chocolate were found to use less oxygen and covered more distance in time trails compared to the cyclists eating white chocolate. So maybe dark chocolate shoulder become a staple part of endurance althlete's diets. Reference R K Patel, J Brounder, O Spendiff, 2015, Dark chocolate supplementation reduces the oxygen cost of moderate intensity cycling, Journal of International Society of Sports Nurition, 12:47.