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3 Things that Affect Vital Aging

Maintaining vitality while aging is more possible than people think!

Vital aging is focused on health and wellness and making certain lifestyle choices that will benefit you long-term. We have rounded up 3 of the best and most basic steps you can take to maintain longevity and vitality in your aging.

1) Combat Inflammation

At the root of many chronic health conditions and illness, even age-related ones is inflammation. Your diet is one of the best starting points to quell inflammation:

  • Consume a diet rich in fresh vegetables (particularly leafy greens), fish, and nuts
  • Steer clear of refined sugars, processed foods, and saturated fats
  • Incorporate turmeric as one of it contains, curcumin, a strong anti-inflammatory
  • Load up antioxidant-rich foods (veggies, fruits, fish, nuts, seeds) to protect your body from free-radical damage maintain cell and tissues health
  • Look into taking a fish oil supplement to control inflammation and heart health

2) Prioritize Regular Exercise

It’s amazing how regular and consistent exercise can add years to your life! From an overall standpoint, exercise assists in weight management, bone strength and muscle health.

  • Exercises helps with brain health, slowing down cognitive impairment
  • A recent Harvard study found that exercise can be nearly effective as prescriptions when it comes to protecting oneself against conditions like heart disease, stroke, and diabetes
  • University College London researchers revealed that physically active older adults faced a lower risk of developing chronic conditions like arthritis

3) Maintain a Positive Mindset

A negative outlook can have a hugely negative impact on your health. As studies continue to point out, there is a strong correlation between negative mindsets and poor health. One of the best ways to preserve your heart health is through a lighthearted and cheerful disposition!

  • Research reveals that those who regularly experience pessimism, worry, anxiety, anger, or hopelessness increase disease risk, notably heart disease, coronary artery disease and cardiac events such as heart attacks
  • These consistent negative emotions have been linked to health concerns like complications from surgery and slower recovery from bypass surgery

References

Aberdour, S. (2012, October). 5 Tips for Healthy Aging. Retrieved from: http://www.alive.com/articles/view/23651/5_tips_for_healthy_aging

Gupta, S. (2014, April 28). The Best Anti-Aging Medicine? Exercise. Retreived from: http://www.everydayhealth.com/news/best-anti-aging-medicine-exercise/

Mercola, J. (2013, July 25). Positive Outlook Linked to Reduction in Cardiac Events Such as Heart Attacks. Retrieved from: http://articles.mercola.com/sites/articles/archive/2013/07/25/positive-outlook.aspx

 

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Easy Ways to Fit in 10 Minutes of Exercise

Busy women who fit short bursts of activity into their daily schedules will reap many health benefits and even see results.

One study discovered that women who broke their exercise into 10 minute increments were more likely to consistently exercise over time. More so, the study revealed that these women lost more weight after 5 months than those who exercised for 20 to 40 minutes at a time.

The next time you’re stuck in an over-scheduled rut, remember some of these simple and portable exercise bursts to add into your day. Bear in mind that short bursts of exercise are a means of supplementing your fitness routine, not replacing it!

1) After you go outside to retrieve the newspaper or collect your mail later, go for a brisk 5-minute power walk up the street in one direction and then back the other way.

2) Squeeze in 5-10 minutes of jumping jacks while you’re waiting for dinner to cook or watching TV. A 150-pound woman can burn 90 calories in one 10-minute session!

3) Do some standing push-ups when waiting for a pot to boil or baking dinner in the oven. Stand approximately an arm’s length from the counter and push your arms against the counter. Push in and out for a few repetitions to tone the arm and shoulders.

4) Keep a set of free weights on a shelf in your bedroom or bathroom. During your bedtime routine, fit a few repetitions of some dumbbell exercises.

5) Briskly walk around the block several times while waiting for your child at an extracurricular activity or on your break at work. Add in 1-minute jogging bursts as your fitness levels improve.

6) Turn park visits with your kids into mini-workouts. Bring a ball to throw back and fourth to your kids and run for the fly balls.

7) Walk to restaurants or cafes on your lunch break at work that take you a bit out of your way.

8) When watching a TV program, jog in place during the commercials. A 150-pound woman can burn up to 45 minutes in 5 minutes!

9) Another ideal workout that can easily be done during light TV watching is leg exercises and lifts with small free weights.

References

The Editors of Prevention Health Books for Women. (2011, November). 25 Easy Ways to Fit in 10 Minutes of Exercise. Retrieved from: http://www.prevention.com/fitness/fitness-tips/fitness-25-fast-and-easy-ways-fit-10-minutes-exercise


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The Role of Chiropractic in Exercise and Sports

 

“After 6 weeks of chiropractic care, I stand erect, my shoulders square and pain free.  Even my golf game has improved as a result of full mobility in my shoulders.”

Danny F., Evolve Patient. Read his full testimonial here

Whether your dream is to compete in the Olympics or you’re exercising just to enhance your health, a balanced structural system is imperative before embarking on you path. Our bodies need to function optimally in order to exercise or compete without discomfort, pain or injury.

Chiropractic care plays a role in preventing and managing injuries, as well as performance enhancement. Many notable athletes, like Babe Ruth and Nolan Ryan Muhammad Ali have utilized chiropractic care.

The focus is on function. Chiropractors have a vast knowledge of how the musculoskeletal and nervous system works, and can analyze when an individual’s body is not functioning optimally, and when body biomechanics are incorrect or inefficient which may predispose an individual to injury.

The Role of Chiropractic in Prevention:

Pre-existing misalignments & imbalances of the spine, pelvis, extremities, and muscles/ligaments can predispose you to injury or less than optimal performance. For example a misaligned or twisted pelvis, short leg or flat feet may not only affect comfort and performance, but may also lead to injury. Your chiropractor will locate any imbalances and correct them in order to achieve optimal function. This in turn will improve performance, reduce the risk of injury, and enhance enjoyment.

Taking Care of Injuries

The primary cause of pain is damage to muscles, joints and nerves. Pain is a primary barrier to physical exertion; therefore it is important to take care of injuries that prevent you from enjoying physical activity.

Chiropractic plays an important role in the treatment and management of injuries for people of all ages. From overuse injuries such as tendonitis, to acute injuries such as muscle strains – chiropractors are trained to diagnose and treat such injuries effectively, so you can get back to enjoying what you love.

For people of all ages, a chiropractic evaluation is important to ensure your body is balanced and functioning efficiently, which will reduce the risk of injury, and allow for a greater level of performance and enjoyment.

 


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Make Your Child’s Immune System Resilient With These 6 Steps

It’s that wonderful time of the year when your children seem to be located right in line of the fire or shall we say the line of “cold, flu’s and fevers.”

Besides vigorous hand washing, sanitizing and scrubbing, there are a number of preventative measures you can take as a parent to bump up your child’s immunity. Having a healthy immune system is your child’s best bet in fighting off a cold or seasonal flu and fevers.

1) Eating Well
• Include foods full of phytonutrients such as blueberries, spinach, tomatoes and sweet potatoes
• Keep your kids away from the artificial sweets – they create imbalances in our gut bacteria, increase systemic body inflammation and reduces our body’s ability to fight infection
• Consider these immune super-foods for your kid’s snacks: kiwis, yogurt and pumpkin seeds
• Regularly sneak garlic (nature’s antibiotic) and mushrooms (rich in beta glucan, which has the ability to “activate” the immune system) into family dinners

berries2) Digestive System Health
The digestive system houses the largest part of our immune system; therefore a well-functioning digestive system is fundamental in developing a strong immune system.

Essential tips to assist in creating optimal gut integrity include:
• Avoid unnecessary antibiotic usage that destroy “good bacteria”
• Eliminate refined sugar and avoid other simple carbohydrates from your child’s diet
• Probiotic supplementation to help restore the “good bacteria” and support the digestive system
• Introduce your child to fermented foods, like kefir or sauerkraut, to promote beneficial bacteria

3) Chiropractic adjustments to boost the Immune “system!”
• Symptoms represent the body’s best efforts to heal itself
• By treating symptoms, you are suppressing the body’s natural response and inhibit the healing process
• Instead, the body’s defenses should be stimulated to allow the healing process completion, and in turn our immune system emerges stronger and better equipped to confront similar threats in the future

                                              THIS IS WHERE CHIROPRACTIC COMES IN!

CHIROPRACTIC Adjustments aim to support the natural defense systems of the body. Chiropractic care optimizes whatever genetic abilities an individual has to resist disease and supports your child in reaching their full genetic potential. Therefore, spinal and nervous system checkups are imperative in strengthening the immune system and protecting your child against illness.

Read the FEATURED ARTICLE (link) to learn more about the relationship the Key Role Wellness Chiropractic Plays in Strengthening the Immune System.

4) Exercise
• Make sure your child stays active regularly, even when it is more challenging during wintertime
• Moderate physical activity has been shown to boost the immune system and will help keep your child resilient to virus exposure

5) Sleep
• According to some studies, sleep deprivation limits the body’s activity of white blood cells, which help to fight off infections and diseases
• Make sure your child is getting the recommended amount of sleep so their bodies can sweep up free radicals, promote healthy white blood cell activity, and deal with bugs

sleeping baby6) Vitamin D
• Scientists have found that vitamin D is imperative in activating our immune defenses and that without sufficient intake of the vitamin – the killer cells of the immune system — T cells — will not be able to react to and fight off serious infections in the body
• Schedule regular outdoor exposure and consult with a health professional about finding the right vitamin D supplement for your child

References

Shaw, G. A Nutritionist Speaks: How to Promote Your Child’s Digestive Health. Retrieved from: http://www.webmd.com/children/features/digestive-health

University of Copenhagen. (2010, March 8). Vitamin D crucial to activating immune defenses. Retrieved from: http://www.sciencedaily.com/releases/2010/03/100307215534.htm


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The Immunity and Exercise Connection

Battling off colds and flu viruses, managing bacteria and viruses we encounter daily, and attacking the “bad” cells that form in our body are just a few of the many incredible things our immune system does for us. The strength of or immune system is impacted by many factors, most notably our age, gender, diet, medical status, stress and fitness levels. It’s so important that we carefully consider all these various lifestyle aspects to ensure we are doing everything in our power to keep our immune system balanced.

One of these factors that we definitely want to ensure we’re taking care of is exercise. The relationship between exercise and our immunity is a fascinating one which doctors are still continuing to do research on the link between. Along the way, they have discovered some significant truths in how exercise boosts the immune system.

exercise ball girl

Generally speaking, research has revealed that regular and moderate exercise is beneficial to your immune system

Here’s how:
• Exercise boosts your immune system by providing a boost to the cells in your body that are assigned to fight bacteria
• More recent studies show that there are actually physiological changes in the immune system that happen when a person exercises
• After a person exercises, the cells capable of killing bacteria and viruses circulate at a more rapid pace through the system
• Even though this boost only lasts a few hours after exercising, it is usually enough to keep you much healthier than if you didn’t exercise
• In people who don’t exercise, these cells appear to work at a much slower level
• Studies have shown that people who work out regularly take half as many sick days annually than those who don’t exercise consistently
• For those who exercise regularly, there is a decrease in prolonged inflammation
• Contributes even more directly by promoting good circulation, enabling cells and substances to travel freely throughout the body and be more efficient
• Exercise has been shown to aid in the increasing production of macrophages, which are cells that fight the types of bacteria that can trigger upper respiratory diseases
• Exercise also slows the release of stress-related hormones, and stress is shown to increase the likelihood of illnesses

Exercise for Immunity:
• To help the body resist various diseases and viruses, aim to exercise at a moderate intensity for at least 40 minutes per day
• Don’t overdo it! Too much exercise can negatively impact immunity strength
• High intensity endurance activities (marathons, racing) lasting 90 minutes and over can increase your susceptibility to infection for up to three days
• Keep your exercise routine consistent and progressively challenging, but be sensible about the gradual changes and variety in your program

References

Brown, J. (2013, March 11). How Exercise Affects Immunity. Retrieved from: http://www.coreperformance.com/knowledge/wellness/how-exercise-affects-immunity.html