HOW TO EAT RIGHT FOR YOUR BODY TYPE - What is somatotype?

Find more about Dr. Anthony Ancell and Orthopostural Dentistry.

Many people think that “body type” just describes the way someone looks. In fact, your body type can also provide information about how you respond to food intake and about your hormonal and sympathetic nervous system (SNS) characteristics.

Physique characteristics can thus be linked to metabolic differences between individuals. Once someone establishes their body type, they can then adjust nutrient intake to maximize body composition and health related goals.

There are three general categories of body types (somatotypes): ectomorph, mesomorph, and endomorph.

Very few people fall perfectly into one of the three categories. People are often a mix of characteristics. Additionally, years of training and good nutrition can change the outward appearance of one’s body.

For instance, a bodybuilder might be mistaken for a “natural” mesomorph when in fact, s/he is really an endomorph who’s trained and dieted hard; or an ectomorph who’s spent years guzzling protein shakes and doing the power lifts.

An ectomorph who’s gained a little weight around the middle from a sedentary lifestyle and poor nutrition might assume they’re more endomorphic.

However, most people can find their general tendencies in one of the three groups.There are 3 different body types, but most of us are a combination of these three
.

ECTOMORPH

An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.

TYPICAL TRAITS OF AN ECTOMORPH:

Small “delicate” frame and bone structure
Classic “hardgainer”
Flat chest
Small shoulders
Thin
Lean muscle mass
Finds it hard to gain weight
Fast metabolism

Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them. Cardio is and absolute no no! Keep trainings under 45 min, max 4 days a week.

MESOMORPH

A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.

TYPICAL TRAITS ON A MESOMORPH:

Athletic
Generally hard body
Well defined muscles
Rectangular shaped body
Strong
Gains muscle easily
Gains fat more easily than ectomorphs
The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake.

ENDOMORPH

The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat.

TYPICAL TRAITS OF AN ENDOMORPH:

Soft and round body
Gains muscle and fat very easily
Is generally short
"Stocky" build
Round physique
Finds it hard to lose fat
Slow metabolism
Muscles not so well defined

When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.
One final point I want to mention is that no matter what your body type you can build a big, ripped, muscular physique. Even the skinniest of guys can bulk up. Yes, it’s harder but if you’re willing to put in the hard work it can be done. And even an extreme endomorph can still get lean. For him it will be much much harder to maintain a fit body, but nothing is impossible if you are willing to reach your goal.

Dr. Anthony Ancell can help you find more ways to find the best diet and lifestyle components to improve your health and achieve an optimal body balance. Call us on 02 9363 5690 or book online

www.woollahradental.com 

Sources: http://tophealthnews.net/ http://wilderdom.com/

Can you regrow your gums?

Whither it be from hormonal changes, medications, illnesses, family history, bad baits such as smoking or simply a poor oral hygiene routine; gum disease is prevalent among many people. It starts off as inflammation or some bleeding around the gum line, known as gingivitis. At this stage the gums are easily irritated and can start to recede. If left untreated it can turn into periodontal disease which is when the “inner layer of the gum and bone pull away from the teeth and form pockets”, as stated in WebMD.

There are some natural methods that may help regrow gums if noticed at a very early stage. Providing gums time to heal is very important. This can be done by switching to an electric tooth brush with a soft head. The electric toothbrush provides a more controlled motion for effectively removing plaque, unlike using a manual toothbrush which is very abrasive on the gum line. Also flossing in between meals will help as it aides in removing substances that bacteria can grow on in the gum line.

Increasing the consumption of Vitamin C will promote regeneration and minimize inflammation. Vitamin C can be found naturally in foods such as kiwi’s, oranges, strawberries, asparagus and broccoli. There is also another natural technique called oil pulling that Dr Ancell can tell you about at your next appointment.

The loss of gum around you teeth is not only an aesthetic concern but is a health concern.  If you’re worried about your gums you should contact Woollahra Dental Practice to schedule an appointment with the knowledgeable hygienists. The team will advise you on the best treatment options to repair your gums.

OROFACIAL PAIN TREATMENT

source:wikihow.com

The treatment of chronic pain of the head and neck is a difficult diagnostic puzzle. In an acute injury, the pain is at the site of origin, in a chronic condition however, the brain and body have instigated a variety of compensatory mechanisms that may drastically alter the degree and location of symptoms.

At Woollahra Dental a diagnostic postural balance tests are used to prioritise treatment and identify the origin of the presenting systems, which may involve: muscle pain of the head, neck or back; dizziness or vertigo; migraine; pain in the arms, hands or shoulders; sleep deprivation; swallowing difficulty; and many other symptoms. Treatment involves jaw joint stabilisation using removable pivots or splints and mandibular postural appliances to correct any structural injuries. Referral to other medical and allied health practitioners is required if systems persist for treatment of biochemical, physiological, hormonal or respiratory disorders.

Following jaw joint stabilisation, pain relief and a full range of jaw movements, restorative dentistry is undertaken (if required). This involves protecting compromised heavily restored teeth, improving aesthetics, reconstructing the correct intermeshing of teeth using restorative techniques (crown, bridges, implants or only) orthodontics, orthognathic surgery or cosmetic dentistry.

Call us today 02 9363 5690  or go to our website www.wollahradental.com 

Treatments of Chronic Orofacial Pain

The treatment of chronic pain of the head and neck is a difficult diagnostic puzzle. In an acute injury, the pain is at the site of origin, in a chronic condition however, the brain and body have instigated a variety of compensatory mechanisms that may drastically alter the degree and location of symptoms.

Diagnostic postural balance tests are used to prioritise treatment and identify the origin of the presenting systems, which may involve: muscle pain of the head, neck or back; dizziness or vertigo; migraine; pain in the arms, hands or shoulders; sleep deprivation; swallowing difficulty; and many other symptoms. Treatment involves jaw joint stabilisation using removable pivots or splints and mandibular postural appliances to correct any structural injuries. Referral to other medical and allied health practitioners is required if systems persist for treatment of biochemical, physiological, hormonal or respiratory disorders.

Following jaw joint stabilisation, pain relief and a full range of jaw movements, restorative dentistry is undertaken (if required). This involves protecting compromised heavily restored teeth, improving aesthetics, reconstructing the correct inter-meshing of teeth using restorative techniques (crown, bridges, implants or only) orthodontics, orthognathic surgery or cosmetic dentistry.

At Woollahra Dental we examine our patients to determine the causal sequence represented by the problem in question before commencing a treatment plan. This approach has proven to deliver a much higher level of care, where head and jaw pain problems are relieved before restorative, orthodontic or surgical procedures are undertaken.

www.woollahradental.com 

Ortho-Postural Dentistry - Dr Anthony Ancell

The Good Doctors / Health Podcast - 20: Ortho-postural Dentistry: A Broader View of Oral Health | Dr Anthony Ancell

Dr Anthony Ancell is not only a dentist in a private practice in Sydney, but he is also a world-leader in the concept of ortho-postural dentistry; how the shape and health of your mouth impacts your ability to breathe well, sleep well, your posture and much, much more.

Listen to a partial audio about Dr Anthony Ancell and his practice

Ortho-Postural Dentistry

Ortho-Postural Dentistry brings together years of research and understanding from the fields of sports medicine, neurology, orthopaedics, respiratory and whole body physiology and chronic pain treatment. The philosophy is based on rehabilitation of injured tissues, including worn teeth, with a view to restoring optimal function.

The system of treatment is based on aligning the skeletal system, which in turn results in a balanced muscular relationship. Minimal wear and stress to the supporting structures is therefore achieved.

 For more information and to find out how we can help please visit www.woollahradental.com

Interesting Approach to Breathing Exercises

Last year Dr. Anthony Ancell, offered his OPD students during the OPD Foundations Course an amazing performance. He brought in a brilliant Colombian didgeridoo player.

Dr. Ancell makes a great enphasis in the importance of breathing correctly to allow all the body functions to be performed with the best level of efficiency.

Master tuba player am Pilafian and Patrick Sheridan from Official Breathing Gym shared in one of their latest videos new techniques for better breathing for band members to play your best. They can be somehow weird and funny but it seems their techniques are very effective. Enjoy!

www.woollahradental.com 

source: OPD Foundations Course 2016 and The Breathing Gym.

Lack of Vitamin C Can Show in Your Gums

Woollahra Dental would like to share an Oral B article about how the lack of Vitamin C can show in your gums.

Gum tissue conditions can have many causes, but don’t forget to consider poor nutrition. Inadequate vitamin C can promote bleeding gums that can develop into gingivitis if left untreated. Vitamin C also helps the body perform maintenance and repair on bones, teeth, and cartilage, and it also helps wounds heal.

If you suffer from bleeding gums and your dentist rules out poor dental hygiene, reassess your diet. Be sure to consume plenty of foods rich in vitamin C. They aren’t hard to find. Oranges, carrots, sweet potatoes, and red peppers are especially high in vitamin C. Try to get your vitamin C from actual fruits and vegetables, instead of fruit and vegetable juices. Besides being high in sugar, most fruit juices are quite acidic, and they can promote erosion of the tooth enamel. Fruit juices are fine in small amounts, but drink them with meals, or use a straw if possible to minimize the juice’s contact with your teeth.

Vitamin C is water-soluble, which means that the body doesn’t store it long-term and you need to consume it every day. Multivitamins or vitamin C supplements can help you get enough, especially if you are ill or following a restricted diet and you have problems eating a variety of fruits and vegetables. Many multi-vitamin formulas contain vitamin C, or you can find it an individual supplement. The Institute of Medicine recommends 90 milligrams per day for men older than 18 years and 75 milligrams per day for women older than 18 years.

Find more about a holistic approach to dentistry in our website www.WollahraDental.com
Visit our practice in the East of Sydney at 27 Queen Street, Woollahra NSW 2025

Source: Oral B

4-7-8 Breathing for children and adults

This is a great breathing exercise we found from gozen.com and would like to share with you a video on how to use a very basic and simple exercise and how to explain it to children.

For both adults and children to help alleviate anxiety. Basic breathing exercises that encourage breath control can help release stress. Feel free to modify it so it suits your comfort level and needs.

What do the lungs do?

The amazing process of breathing. Something most of us take for granted yet so esential for our existence, for our survival.
In this TED ED talk by Emma Bryce, is explained how the transport of oxygen to the body's cells allow the functionality of it to remain while also while also clearing your system of the carbon dioxide that this work generates.
In this talk Emma Bryce takes us into the lungs to investigate how they help keep us alive.



When you breathe, you transport oxygen to the body’s cells to keep them working, while also clearing your system of the carbon dioxide that this work generates. How do we accomplish this crucial and complex task without even thinking about it? Emma Bryce takes us into the lungs to investigate how they help keep us alive.

Lesson by Emma Bryce, animation by Andrew Zimbelman for The Foreign Correspondents' Club.

Source: TED.com lessons

www.woollahradental.com

Breathe to Heal

We would like to share something we encounter in our patients often and it's the importance or breathing. People underestimate the immense power of breathing and this becomes a crucial part of the way they live and handle life.

With anxiety, stress, and sleep dysfunction skyrocketing around the globe, it's time we look at the unspoken reasons why. These debilitating challenges can be meaningfully impacted with ten to twenty minutes of breathing exercises per day. Max Strom,who has taught breath-work for 20 years, reveals his insights into the healing power of the breath.

Max Strom teaches personal transformation, mindfulness, and yoga worldwide and is known for inspiring and impacting the lives of his students. His Inner Axis method addresses the internal aspects of our life and our potential for physical and emotional healing. He is the author of "A Life Worth Breathing," and, "There is No App for Happiness."

Woollahra Dental Practice - visit our website and find more about how our holistic approach can help you get a great and complete health.



Source: Breathe to Heal | Max Strom | TEDxCapeMay

What Happens When you Breathe through your Mouth and not by the Nose

This is one of the best videos we have found that explain what happens with mouth breathers. We see it all the time in our practice.



If your child is a mouth breather you do need to see a Dentist/Doctor/Ear Nose and Throat specialist as soon as possible to see if you can change it back to the correct nasal breathing.

Read more about what we can do to help and give us a call 0293635690 or email us to discuss further our approach to your health.

www.woollahradental.com 

Diaphragmatic Breathing Technique

Breathe in slowly and deeply so that you feel your belly rise under your hand. You may also notice your lower rib cage move wide under your other hand – remember the focus is upon keeping the upper chest muscles relaxed and using the diaphragm to breathe. This technique can be cued by thinking to “breathe into the belly”.

Breathe out by letting the rib cage fall back to resting. You should feel a gentle rise and fall of your belly under your hand.

www.woollahradental.com

Woollahra Dental Practice - Dr. Anthony Ancell

Dr Anthony Ancell, principal dentist at Woollahra Dental Practice has developed the OPD .
OPD (Ortho Postural Dentistry) Model.

OPD course 2016 - Dr. Anthony Ancell from Woollahra Dental and  celebrity chef Pete Evans sharing their knowledge with the course participants

Incorporating innovation, knowledge and experience to deliver a higher level of patient well-being.
It is Dr Ancell's experience that many patients simply cannot achieve vibrant health without the input of a variety of Allied Health Practitioners from the full spectrum of those medical fields that have evolved over the ages of man. One has to ask WHY these various fields of activity exist and are maintained over time.

Ortho-Postural Dentistry brings together years of research and understanding from the fields of sports medicine, neurology, orthopaedics, respiratory and whole body physiology and chronic pain treatment. The philosophy is based on rehabilitation of injured tissues, including worn teeth, with a view to restoring optimal function.

The system of treatment is based on aligning the skeletal system, which in turn results in a balanced muscular relationship. Minimal wear and stress to the supporting structures is therefore achieved.

If you'd like to learn more about OPD contact us 02 9363 5690