Nutrition and a Healthier You
Reported in an article featured in The American Chiropractor, almost 70 percent of chiropractors discuss or look to healthy eating in their practice. The article states, “They see it as a valuable tool in treating the whole person and keeping their patients free of chronic diseases, including heart disease, diabetes, cancer, arthritis, and obesity.”
If we want to live our best and healthiest lives, we must practice proper nutrition.
Reported in an article featured in The American Chiropractor, almost 70 percent of chiropractors discuss or look to healthy eating in their practice. The article states, “They see it as a valuable tool in treating the whole person and keeping their patients free of chronic diseases, including heart disease, diabetes, cancer, arthritis, and obesity.”
If we want to live our best and healthiest lives, we must practice proper nutrition.
Foods that Promote Wellness
If you want to practice good nutrition, you’re going to have to do more than kick cake to the curb and forget about French fries. Nutrition is about more than removing junk food from our diet. It requires us to actively decide to make healthy eating a part of our lives and wellness plans. A good way to start is to add some of nature’s finest to your grocery cart.
Surveys and sources all across North America and Western Europe have determined the top 10 foods that are considered the healthiest, according to an article from Medical News Today. To jump start that healthy lifestyle, add some (or all!) of these super-foods to your diet.
Apples
Almonds
Broccoli
Blueberries
Oily Fish
Leafy Greens
Sweet Potatoes
Wheat Germ
Avocados
Oatmeal
The Positives of Healthy Eating
As tasty as those not-so-good for you foods are, if eaten in excess, they can cause negative impacts on our health. If you make healthy eating and proper nutrition a regular part of your routine, you’ll experience a wealth of benefits. Healthy eating promotes increased energy, weight loss, a reduction in medical bills, and can even add years to your life! That organic kale or wild Alaskan salmon may cost a little bit more, but you’ll save on less sick days and fewer drips to the doctor.
During your next visit, let’s chat about healthy eating and how it positively effects your health!
Chiropractic and a Healthy Heart
Show yourself some love, and take a moment to consider your heart’s health!
The World Health Organization reports that 17.3 million people are killed annually by heart disease. While this statistic is alarming, numbers like this help us to realize just how important heart health awareness is and what we can do to improve it.
Keep Your Heart Healthy
Show yourself some love, and take a moment to consider your heart’s health!
The World Health Organization reports that 17.3 million people are killed annually by heart disease. While this statistic is alarming, numbers like this help us to realize just how important heart health awareness is and what we can do to improve it.
The Connection Between Chiropractic and Your Heart
You may be surprised to learn that chiropractic care helps support your cardiovascular function. In order for your heart to regulate itself properly, it is dependent upon the integrity of your nervous system. Can you guess what type of care supports your optimum nervous system health? You guessed it, chiropractic! Given this connection, you can now understand the direct correlation chiropractic has to your overall health.
Studies have been done on a popular objective measurement of health known as Heart Rate Variability (HRV). These studies show the positive effect chiropractic care may have on HRV and a person’s ability to adapt to the environment. The authors of one particular study reported that “The decreased heart rate and increased total power from the HRV analysis indicated a healthy autonomic nervous system balance after correction of subluxations.”
Healthy Hearts for the Whole Family
We know your heart isn’t the only one that’s important to you – your family member’s heart health matters, too! You may be wondering what you can do to help keep healthier hearts. Here are a few suggestions for you and your family to encourage each other to maintain healthy hearts!
Exercise as a family
Cook heart-healthy meals like roasted salmon
Stop smoking
Spend time together making dinners that are low in saturated and trans fat. After cooking and enjoying that delicious meal, take walks as a family. And by scheduling regular chiropractic checkups, you and the ones closest to your heart will be on your way to a healthier heart and healthier spine.
Now that you’re thinking about your heart health, we’d love to help you support it!
Study Reference: Zhang J, Dean D: “Effect of shortterm chiropractic care on pain and heart rate variability in a multisite clinical Study.” International Research and Philosophy Symposium: Abstracts. Sherman College of Straight Chiropractic. Spartanburg, SC. October 910, 2004.
It All Starts with Your Feet
So, how is your foundation? We're on them for hours every day. We walk. We run. We wear shoes that don't fit, but they sure do look great! By the end of the day, our feet are exhausted, but, you figure, that's normal. Our poor, tired feet—we expect them to get us wherever we need to go, but rarely stop to think about the beating they take from walking us around.
How's Your Foundation?
So, how is your foundation? We're on them for hours every day. We walk. We run. We wear shoes that don't fit, but they sure do look great! By the end of the day, our feet are exhausted, but you figure that's normal. Our poor, tired feet—we expect them to get us wherever we need to go, but rarely stop to think about the beating they take from walking us around.
How Do They Move Us?
Our feet are complex structures. They consist of over 100 muscles, tendons and ligaments. Did you know that one-fourth of your body’s bones, 52 in total, are contained in your two feet? Being aware of how our feet feel and taking good care of them is incredibly important to your overall health. If you ignore your feet and don't give them the care that they deserve, serious health complications can develop.
How To Prevent Problems
Foot wellness is about more than the pain they might be feeling. If you fail to pay attention to the structure of your feet, conditions such as plantar fasciitis and stress fractures can develop. While this seems scary, there are things you can do to prevent future problems with your feet.
Wear comfortable shoes
Stand or walk on softer surfaces (for example, grass or dirt rather than concrete or stone)
Make improvements to your footwear, including wearing orthotics or other arch support, which may better absorb the shock your feet take and stabilize your foot's structure
Schedule an appointment to talk to us about your feet
Are Your Feet the Cause of your Pain?
Just like cracks in the walls, or windows that stick due to a settling house's foundation, many spinal problems may stem from a poor foundation (you guessed it...your feet!). On your next visit with us, we would be happy to discuss what you can do to help your feet carry your around better!
Tech-Free Zone
Technology provides new opportunities for us to stay informed, entertained, and connected. It provides us with countless benefits, but in some situations, our ultra-light, portable devices offer more distraction and harm than benefit. According to new research conducted by the British Chiropractic Association, more than half of us watch TV in bed as part of our nighttime routine. Many more are using other electronics in bed, and for those of us that do, we spend up to four hours staring at the screen! Many believe this can help them fall asleep, but if technology in the bedroom is leading you to back pain, is it worth it?
Technology: A Real Pain in the Neck
Technology provides new opportunities for us to stay informed, entertained, and connected. It provides us with countless benefits, but in some situations, our ultra-light, portable devices offer more distraction and harm than benefit. According to new research conducted by the British Chiropractic Association, more than half of us watch TV in bed as part of our nighttime routine. Many more are using other electronics in bed, and for those of us that do, we spend up to four hours staring at the screen! Many believe this can help them fall asleep, but if technology in the bedroom is leading you to back pain, is it worth it?
Pain and Sleepless Nights
Many of us are not aware that this seemingly harmless habit can lead to damaging effects. More time spent hunched over small screens or in uncomfortable positions can cause lack of sleep sleep, back and neck pain, spinal problems, and headaches. Slouching over cell phones or other small devices can even lead to changes in your mood, your memory, and your behavior.
Protecting Your Health
If you must use a device while turning down for the night, be sure to support your back with a pillow and that the gadget or TV is at eye level. Removing technology from the bedroom, or at least taking care when using it while in bad, is about more than just spinal health. Although those screens are small, their bright lights stimulate the brain, which leads to negative effects on the quality of sleep. Research shows that turning off the TV can lead to more optimal sleep, and a happier, healthier you.
The best way to prevent these issues and protect your mind and body is by turning your bedroom into a tech-free zone. Then, call us and schedule an obligation-free consultation to see how chiropractic can help you!
How Less Meat Can Benefit You
Meat Fact #1: Both American men and women eat almost DOUBLE the amount of protein needed for their body weight.
Meat is a staple in the majority of American’s lives. It is a key part of many of our Holidays from turkey during Thanksgiving to burgers and hot dogs on Fourth of July. It’s a daily part of most of our lives, and for many people it is the main component of very meal. The media, however, has recently shown us the drawbacks involved with the mass consumption of meat. Reports from the American Dietetic Association and the The World Health Organization explain that meat consumption may lead to an increased risk of certain types of cancer, obesity and cardiovascular disease.
The two biggest non-contagious disease killers in the world are cardiovascular disease and cancer, so protecting yourself from those risks is incredibly important.
Meat Fact #1: Both American men and women eat almost DOUBLE the amount of protein needed for their body weight.
Meat is a staple in the majority of American’s lives. It is a key part of many of our Holidays from turkey during Thanksgiving to burgers and hot dogs on Fourth of July. It’s a daily part of most of our lives, and for many people it is the main component of very meal. The media, however, has recently shown us the drawbacks involved with the mass consumption of meat. Reports from the American Dietetic Association and the The World Health Organization explain that meat consumption may lead to an increased risk of certain types of cancer, obesity and cardiovascular disease.
The two biggest non-contagious disease killers in the world are cardiovascular disease and cancer, so protecting yourself from those risks is incredibly important.
Without Meat, Where Will You Get Your Protein?
You’re probably thinking, “Where do I get my protein from if I don’t eat meat?” there are many protein-rich sources from plant-based foods, like quinoa, beans, seitan, and legumes. You can also consider food combining. Food combining pairs together complementary foods, like beans and rice. When combined, those foods result in the right combination of amino acids.
These choices will give your body what it needs, while you feel full and satisfied, just as you would with a meat-based meal!
Environmental Impacts
Another important consideration to make when thinking of meat consumption is the effect that it has on the environment. The Food and Agriculture Organization of the United Nations has reported that large amounts of greenhouse gas emissions are generated by the livestock industry. The livestock industry has also been considered largely responsible for the decrease of land and water quality in our world. It is important to consider the impact you can have on the planet when it comes to your dietary choices.
Find the Right Balance For You
Removing meat from your diet completely might not be a realistic option for you. But, you can still make a positive change. Many Americans are now practicing Meatless Mondays in their home. A quick search online can provide you with many recipes for healthy and delicious meals from plant-based proteins. Try visiting the website chooseveg.com and receive a free vegetarian starter guide. The best way to decide what is best for you and your family is to do some of your own research. With more knowledge about the subject, you’ll be able to find the best fit for you!
Are You Healthy?
If you look good and feel great, does that make you healthy? Not necessarily. So what does being healthy actually mean?
If you look good and feel great, does that make you healthy? Not necessarily. So what does being healthy actually mean?
Whether it's the latest health scare or the newest fad diet, there's almost always something health related in the news. However, most of these stories never really discuss what it to be healthy.
Health is More Than How You Feel
The World Health Organization, defines health as "a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity." However most people tend to ignore their health until obvious symptoms arise. This is a reactive approach to health as opposed to a proactive approach.
So let's flip the approach around and get proactive with the help of regular chiropractic care to get you healthy and keep you healthy.
Chiropractic: A Proactive Approach to Health
Most people seek out the help of a chiropractor due to back or neck pain (reactive approach) Once they learn more about how chiropractic care can restore their nervous system, they typically choose to stick with chiropractic for good. Consider it wellness care (proactive) that you'll receive regularly even if you feel great.
Visiting a chiropractor when you're nonsymptomatic is a great way to stay nonsymptomatic!
Being Proactive About Your Nervous System Health
Staying healthy is a lot easier than getting healthy. A big part of your health is keeping your nervous system functioning at its best so it can fend of illness. Chiropractic adjustments allow your nervous system to work at its optimum level giving you your best chance for health.
Boost Your Energy Levels
How many times a day do you wish you had more energy? More energy at work, more energy to play with your kids, more energy to spend time with loved ones, serve others, etc. You might go for the cup of coffee or the afternoon energy drink, but you can actually follow these steps to gain more energy naturally:
How many times a day do you wish you had more energy? More energy at work, more energy to play with your kids, more energy to spend time with loved ones, serve others, etc. You might go for the cup of coffee or the afternoon energy drink, but you can actually follow these steps to gain more energy naturally:
Move
If you feel restless after sitting in the same spot for hours, get up and move around. Do you ever have an urge to run around outside? This is energy itching to be released. If we ignore that energy we naturally have inside us, we actually end up wasting that energy instead of boosting it. Inactivity, such as sitting, drains our body of energy. So get up a move!
Indulge in some peanut butter
Skip the coffee or Red Bull and go for some apples and peanut butter, or a peanut butter smoothie. Peanut butter is an amazing source of protein and nutrients that can greatly increase your energy levels.
Visit Your Chiropractic Regularly
Chiropractic keeps your nervous system functioning at its highest potential. This means your body is able to produce more energy than it would otherwise. So give us a call to schedule your next appointment with us.
Water: The Oldie but Goodie
Can you remember the last time you drank a glass of water? That may seem like a silly question but water is typically neglected when we're thirsty. Coffee, orange juice or tea is normally the first choice of the day. Soft drinks are served at most parties and restaurants. Even non soda drinkers tend to pour themselves a glass of fruit juice before a glass of water. Athletes often go for a Gatorade or Powerade or other sports drink before water.
Can you remember the last time you drank a glass of water? That may seem like a silly question but water is typically neglected when we're thirsty. Coffee, orange juice or tea is normally the first choice of the day. Soft drinks are served at most parties and restaurants. Even non soda drinkers tend to pour themselves a glass of fruit juice before a glass of water. Athletes often go for a Gatorade or Powerade or other sports drink before water.
So why is water the last choice?
Water is typically the last choice because most other drinks contain sugar or artificial sweeteners. The sugar rush typically wins out over water since some consider it to be a boring drink. However, water is essential to your health.
Your body is 85-95% water, so it's important to replenish the body with something it needs in it's natural form. Water keeps your body hydrated so that it can replenish itself and keep you healthy. A hydrated body allows your spine to move and function properly, while keeping your muscles and joints loose.
Drinking eight glasses of water throughout the day is the recommended amount to stay properly hydrated, but the amount may vary per person. Consult with us today about how to up your daily water intake to improve your health.
Benefits of Fish Oil
Have you jumped on the fish oil bandwagon yet? We probably shouldn't call it a bandwagon, since it's a proven health benefit. Fish oil can be easily taken in capsule or liquid supplement form. Taking fish oil boosts your Omega-3 fatty acids, as well as Vitamin A, C, and D. Here are some of the many benefits of taking fish oil:
Have you jumped on the fish oil bandwagon yet? We probably shouldn't call it a bandwagon, since it's a proven health benefit. Fish oil can be easily taken in capsule or liquid supplement form. Taking fish oil boosts your Omega-3 fatty acids, as well as Vitamin A, C, and D. Here are some of the many benefits of taking fish oil:
Improving your immune system
Enhancing your memory and concentration
Reducing the risk of heart disease
Reducing inflammation
Strengthening your bones
Strengthening your hair
Decreasing the risk of certain cancers
Improving your skin
Preventing complications from pregnancy
Helping with eye conditions such as glaucoma and macular degeneration
The reason fish oil is so helpful is because our bodies simply cannot produce Omega-3 oils on their own. The best way to supplement that is to eat or take fish oil. These fats can be eaten by having fish twice per week, if you prefer to get your Omega-3s directly from the source. Avoid fried fish since that reduces the nutritional benefits. The alternative is to take a fish oil supplement (as pictured above).
How to Choose a Quality Fish Oil Supplement
You want to look for a high-quality fish oil supplement. So many vitamins that you can buy off the shelf are low quality and don't give your body what it needs. The two main fatty acids in fish oil are EPA and DHA. Look for a fish oil supplement with:
A minimum of 500 milligrams combined of EPA and DHA
No fishy smell or taste (an indication that it has gone bad)
Certification that only non-endangered fish species were used
If you follow these guidelines, your fish oil supplement will provide you with all the valuable benefits that Omega-3 oils have to offer.
Walking Toward Better Health
Do you prefer walking, jogging, hiking, or running? No matter your preference, do at least one of these daily for 30 minutes. Research has shown that walking for 30 minutes a day helps with heart health. Plus, it's free and fun!
Do you prefer walking, jogging, hiking, or running? No matter your preference, do at least one of these daily for 30 minutes. Research has shown that walking for 30 minutes a day helps with heart health. Plus, it's free and fun!
So, in addition to helping keep you healthy, we think walking will also make you happy here's why:
Time spent in the great outdoors gives you a boost of Vitamin D and more energy
Cardiovascular exercise helps boost your metabolism and strengthen your heart
Walking helps improve blood pressure levels
Walking keeps your weight in check
The 30 minutes spent walking allows you to enjoy your beautiful surroundings
Walking Ideas to Keep You Entertained
If you're the type of person who likes to switch things up or keep your routine entertaining, try these ideas to make your exercise routine more entertaining:
Try a sunrise stroll: Have your coffee prepped the night before and take a walk while watching the sun go up. It's a great way to start the day while getting your heart healthy walk out of the way early.
Sunset walking session: Go somewhere with a great sunset view and walk around until the sun begins to go down. Be sure to sit down and enjoy the peaceful view!
Change your walk with the seasons: As each season changes, find a different walking route that will allow you to appreciate the new weather.
Act like a tourist: Most locals avoid tourist attractions due to the crowds. But, walking around popular tourist attractions can be a good change of pace.
Participate in a charity walk: There are so many charitable walk options out there for you. You'll be helping the community while helping yourself.
Pick a Park: Parks are made for our enjoyment. Try your heart healthy walk in the park and enjoy whatever it has to offer.
All you have to do is commit to walking 30 minutes a day and you'll be well on your way to better health.