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Experts Say, Stand Two Hours a Day!
For office dwellers around the world, back, neck and hip pain are often part of daily life. Countless studies have shown that sitting all day can lead to serious health issues and because of this, I often recommend a variety of stretches to help break up the day for my patients.
Recent guidelines published in the British Journal of Sports Medicine repeat these sentiments. In fact, employers are now being urged to change their “workplace culture” from sedentary to a social, more mobile office place. These new guidelines recommend that those who work at their desks all day, need to spend at least two hours of office time standing or moving. Two hours can be expanded to four for additional health benefits.
The guidelines also include several other suggestions aside from walking or standing for two hours:
- Take regular breaks from seated work with the help of stand-up desks or work stations.
- Avoid prolonged standing, which can be just as harmful to the body as prolonged sitting.
- Change your posture to help alleviate pain and fatigue.
- Employers should warn their employees about the dangers of prolonged seating.
These recently published guidelines are based on a variety of studies which have shown the dangers of sitting for eight-plus hours a day in an office. Other health risks associated with a sedentary office life include heart disease and diabetes.
It’s recommended that the two (or eventually four) hours spent up and about in the office should be spread out throughout the day. Standing for the entire two or four hours can lean to blood pooling or varicose veins, to name a few conditions. Employees may want to take a lunchtime walk or opt for taking the stairs instead of the elevator in order to increase the amount of active time in their day.
The sit-to-stand adjustable work desk has proven helpful for many. Essentially you can convert the desk to easily accommodate for seated work as well as standing breaks. If you are having trouble visualizing what I mean, check out this example on Amazon.
According to an article on the topic, some employers are taking small steps, like eliminating personal waste bins and using a communal waste instead, to encourage additional movement throughout the day.
While it may take some time for all employers to get on board with these more progressive office ideas, many new companies now offer stand-up alternatives.
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7 Foods to Boost Your Mood
While many doctors are quick to take out the prescription pad, I prefer finding natural ways to boost mood and energy. Nearly 14.8 million American adults are affected by a depressive disorder. One natural way to boost mood and energy levels is to change what we are feeding our bodies. In addition to this, exercise, chiropractic care and other natural remedies have lead to vast improvements in thoughts and behaviors.
Here are 7 foods to start working in to your diet today!
1. Mussels
Vitamins and minerals (or lack thereof) are often contributing factors to our mood. Mussels have more naturally occurring B12 than most other food sources. B12 is known to protect the brain by preserving the myelin sheath which insulates the brain and helps you stay sharp as you age. Other mood balancing nutrients present in mussels include zinc, iodine and selenium. These nutrients help balance the thyroid and keep hormones steady.
2. Swiss Chard
If you feel like your energy level is lacking, make a meal with swiss chard. It tastes great in a salad or sauteed alongside a healthy meal! The reason that swiss boosts energy is that it is filled with magnesium. This nutrient is responsible for promoting biochemical reactions within the brain that result in an extra energy boost.
3. Chocolate
This is one mood boosting food that many of us already love! While the key to everything is moderation, chocolate (specifically dark chocolate) has a positive impact on mood. According to research, eating 1.4 ounces of dark chocolate daily for two weeks can reduce cortisol (the stress hormone) thanks to it’s antioxidant levels.
4. Fish
Omega-3s are a great way to boost your mood naturally. In fact, our bodies do not produce them on our own and often many people supplement with fish oil or by eating fish to take advantage of this nutrient. When ingested, levels of both dopamine and serotonin increase in the brain.
5. Saffron
This spice is specifically helpful for women who are expressing the symptoms associated with PMS. Saffron has been found to produce results similar to those associated with the prescription anti-depressant Prozac.
6. Greek Yogurt
Studies have found that lack of calcium can manifest itself in the body in forms of anxiety, decreased memory, slow thinking and depression. Greek yogurt is packed with calcium and can be a tasty addition to a meal or a simple, healthy snack.
7. Coconut
The scent of coconut has been associated with a slower heart beat and a reduction in the bodies natural “fight or flight” response. Inhaling the scent of coconut has been found to lower blood pressure as well.
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The Mental Health Benefits Associated with Chiropractic Care
Most often people associate chiropractic care with lessening the aches and pains of daily life. These may be caused be frequent exercise, sitting at a desk all day, a past car accident or countless other injury producing events. But what if that main cause of your daily pain isn’t physical but mental? According the the Anxiety and Depression Association of America, major depression at any point in time impacts roughly 3 to 5 percent of all people and there is about a 17% lifetime risk of a person developing this condition. Additionally, roughly a half of all those diagnosed with depression also suffer from anxiety.
While medications are most often prescribed for anxiety and depression, many prefer to take the route of holistic healing. When it comes to my patients, I have worked with many suffering from mental health issues and the results speak for themselves. But how could chiropractic care most associated with physical pain help emotional healing?
Here are some interesting facts regarding how chiropractic care can help with mental health as well.
Study Results from the Journal of Upper Cervical Chiropractic Research
A study designed to test the correlation between chiropractic care and its impact on mental health was published in the Journal of Upper Cervical Chiropractic Research on June 20, 2013. This study cited prior research that showed of the 2818 patients undergoing chiropractic care, 76% reported an improvement in their mental/emotional health. Additionally, these 76% also reported positive changes in stress and increased life enjoyment in the months after receiving chiropractic care. Similar findings have also been reported in the American Journal of Psychiatry. So how can having a properly aligned spine impact your mental health?
How Chiropractic Care Improves Mental Health
Decreases Mind-Clouding Pain
One reason that chiropractic care can help mental health is be decreasing any physical pain that may be clouding the mind. As anyone with chronic pain can attest to, this discomfort can have a serious impact on mood and mental health. As the spine becomes aligned and pain decreases, anxiety and depression sprouting from pain are proven to lessen throughout treatment. This was further illustrated by a study of participants complaining of anxiety or depression who underwent 12 sessions of chiropractic care. As a result, muscle tension decreased and mental clarity increased as well.
Decreases Chronic Pain, a Common Cause of Depression
When chronic pain is a part of your daily life, not only is it hard to focus but suddenly you are no longer feeling well enough to be social and take part in activities you once loved. Studies have proven that depression occurs at a rate of three to four times higher in those with chronic pain when compared to their healthier peers. The cycle of chronic pain and depression can continue on and on unless it is broken. Regular chiropractic adjustments have proven to decrease pain, depression and anxiety and allow for a healthier (mentally and physically) existence.
Changes Misalignments Which Impact the Nervous System
Our moods are regulated by our body’s chemistry. This chemistry in your organs as well as your brain is all regulated by the nervous system. Misalignment of the spine (specifically the first, second or third vertebrae) can cause pressure in the area of the brain steam which can cause interference neurologically and chemically. Often people turn to medications that are used to alter their brain chemistry but those looking for a non-medication therapy often find that re-aligning these vertebrae can do wonders for their mental state.
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4 Stretches for Office Dwellers
Working a typical 9 to 5 job is part of daily life for many people. No matter how much you love your career, chances are your body doesn’t. Sitting all day is a leading cause for many health problems including back and neck pain, especially if you are staring at a computer screen all day. In addition to coming in for regular chiropractic adjustments, here are several stretches that can help reduce the strain and stiffness associated with sitting for a prolonged period of time each day.
1. Chest Stretch
Because sitting at a desk all day generally leads to hunching over, you may notice tightness in your chest. One great way to combat this is to purchase a resistance band (you can find one in many different athletic stores) and keep it at your desk. You will simply sit or stand (whichever you are most comfortable with) and hold the band above your head in a wide grip. Once you are arms are stretching the band over your head, lower then down a bit so that you can really feel that stretch opening up your chest muscles. Hold the stretch anywhere between 10 to 30 seconds. Keep in mind that this shouldn’t hurt but it is normal to feel a bit of a stretch.
2. Spinal Twist This is a very simple exercise you can do at your desk. Sit with your feet planted n the floor with your back straight. Make sure to contract your abs and use your arms to help support you as you twist your torso to the right. Hold the stretch for 10 to 30 seconds and then switch the to the other side and repeat.
3. Hip Flexor Stretch Hips are bound to get tight when you are seated all day. In order to stretch out the hip flexors, move to the front of your seat but shift your body so that you are facing toward the left. Next move your right leg to extend it behind you, keeping your knee as straight as possible. While sitting tall, be seated so that your tailbone is firmly underneath you. Continue to do this exercise 2 to 3 times on each side.
4. Hamstring Stretch This standing stretch is quick, easy and effective. While in a standing position soften your right knee so it is slightly bent and extend you left leg out with your heel on the floor. Once your left leg is stretched out, tilt your toes toward the ceiling so you will start to feel a bit of a stretch. Hold this position for 20 to 30 seconds and then switch from side to side for 2 to 3 times.
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The Psychology of Exercise
There are no two ways around it, when you exercise regularly you feel better (well, mentally if not physically and I take care of the physical aches and pains for you!). I know from both a personal and professional stand point that patients and friends and family alike often tend to be in better spirits when they are active and getting regular exercise each day.
There have been countless studies showing not just the physical but also the psychological benefits of exercise and while checking current news articles today, I came across a study that now shows that exercise may not just help those with depression, it may actually help prevent depression from occurring in some people.
Now that’s pretty incredible!
The study was recently published in the journal Medicine & Science in Sports & Exercise. It appears that exercise can be particularly beneficial for women who, as they age, often develop depression.
The study looked at 10 years’ worth of data from nearly 3,000 women between the ages of 42 and 52. Essentially all data came from self-reported questionnaires which asked questions about depressive symptoms and amounts of exercise. The result was pretty overwhelming! Of those women who reported 150 minutes (or more) each week of moderate intensity exercise (which is the current public health recommendation for exercise) fewer of these women reported any type of symptoms of depression.
Still not convinced? Here are some other fascinating facts about what exercise does to the body and mind:
- Exercise increases norepinephrine, a chemical which helps regulate the brain’s response to stress.
- Many studies have shown that depression can be treated as effectively with exercise as it can be with antidepressants.
- Exercise is a self-confidence booster!
- Working out in our golden years can help prevent cognitive decline. Even earlier on, between the ages of 25 and 45 can boost chemicals which will help prevent the hippocampus (the part of the brain responsible for learning and memory) from degenerating.
- Those suffering from anxiety disorders have noted a decrease in anxiety after working out.
- Studies with mice have shown that exercise can boost brainpower. This is because levels of BDNF (a protein in the brain) are increased as a result.
- Productivity on the job is increased among those who workout regularly.
- Levels or seratonin and dopamine are elevated in the brain as a result of exercise. These chemicals are linked with positive moods and outlooks.
- Creativity and intuition are also known to sharpen.
- Sex life is improved among those who work out regularly, according to many studies.
So what do you think? Does this give you even more incentive to hit the gym this weekend? Your body and mind will thank you.
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Exercise Modifications for Athletes With Lower Back Pain
Many of my regular patients are athletes and exercise enthusiasts. Some play professional sports while others routinely attend cross-fit classes, dance or aerobics. Unfortunately, regardless of the particular exercise routines, many come to me with complaints of lower back pain. For these athletes exercise and pain go hand in hand. If you take notice of those movements which are causing you discomfort, however, you can easily modify them so that the pressure is taken off your back. By doing this, you can allow yourself to heal (and prevent further injury) while I help to get you back in alignment.
Here are some common exercises that you can modify to reduce the impact on your spine.
1. Exchange Back Squats for Front Squats
While squats produce great results they can also cause back strain if done improperly. Of course, there are modifications (which I will get to in a moment) but first and foremost, remember this – whenever you do a squat, be sure to keep your back flat. If you over-arch or round your lower back, you are putting serious pressure on your spine. Try and keep your back as neutral as possible anytime you do a squat exercise. This may eliminate a majority of the strain you have been feeling. If this still doesn’t seem to help, there are other ways to exercise these muscles without causing further damage.
The most common type of squat many lifters do is the barbell back squat. Even when done correctly, there is still a high risk of injury. Changing to a front squat can actually yield great results with far less pain for many athletes. In fact, the activated muscles are the same as those used in the back squat. If you aren’t sure how to do a front squat on your own, be sure to ask your trainer but it looks like this.
2. Keep Ab Exercises Low
Full situps can cause strain to the lower back. You can get some great ab definition by keeping your movement lower when activating the muscles. Try decreasing the height you come up when doing a situp or crunch. Lie on your back so that you have the full support of the floor and bring your knees into your chest. Raise your head and neck up slightly (supporting with a rolled towel if necessary) and hold this position while pulling your belly button toward the floor. Repeat this several times.
3. Switch out the Leg Press for a Ball Squat
If the leg press is done improperly, the spine may become compressed and cause lower back pain and strain. In some cases, even if the exercise is done as instructed injury can still occur. If you want to work these same muscles without causing excessive strain you can try the ball squat instead. This will engage those same muscles with less risk of inuring or re-injuring your spine. That’s because the type of resistance and the position of your body are entirely different during the ball squat than they are in the leg press. Through the use of a stability ball, your back with have proper support. Talk to your trainer about modifying your program if the leg press is causing issues for you. Here is what it looks like .
4. Avoid Jumping Fully Off the Floor
Many cardio exercises like jumping jacks, jump squats etc. require both feet to come up off the floor. If you are finding that these movements are causing you pain then be sure to keep one foot on the ground at all times. You can make the same motions you would if you were jumping but simply step instead of hop.
The good news is that any trainer who is well educated in what he or she does will be able to modify your exercise routine to accommodate for your injuries. In fact, becoming inactive as a result of lower back pain can lead to even larger issues so keep up the exercise (as long as the injury is not too severe). Strong core muscles are effective in reducing back pain and injury and building your overall strength will also ensure your health for longer. With this in mind, simply look at these modifications as a new challenge and always, ALWAYS listen to what your body is telling you when you work out. There is a difference between fatigue and pain so be sure not to ignore important indicators that an injury is occurring.
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Chronic Fatigue Syndrome – How Chiropractic Care Can Help
It’s not uncommon to feel tired every now and again, after all most of us lead very active and busy lives. What is uncommon however is extreme fatigue that can be debilitating and can’t be explained by any underlying condition. This is the little know illness called chronic fatigue syndrome (CFS).
For some people, this may only last a few months, for others a few years. In many cases the symptoms come and go over several years.
While the exact cause of chronic fatigue syndrome is largely unknown, the wide range of theories spans from a viral infection to perhaps periods of excessive stress. Many sufferers report feeling joint pain and difficulty sleeping. These (in addition to many other symptoms) often lead to irritability and moodiness.
Symptoms include:
Fatigue
Loss of Memory or Concentration
Sore Throat
Enlarged lymph nodes in armpits and neck
Unexplained muscle pain
Joint pain that has no redness or swelling
Headache
Restless sleep
Exhaustion that lasts more than 24 hours after mental or physical exercise
Typically most patients suffering from CFS will seek the diagnosis of a general practitioner or specialist and then often head to the chiropractor secondarily in search of relief. What makes chronic fatigue syndrome a tricky condition to diagnosis is that there is no test that will give you a definitive answer one way or another. Once other potential health problems have been ruled out however, it’s time to look for ways to bring back energy and keep symptoms at bay.
For many with CFS, this is where chiropractic care fits in.
Spinal alignment leads to energy conservation
Often patients naturally see an increase in their energy once their bodies begin to be properly aligned. Any misalignment can cause the body and it’s necessary systems to not function at their peak. When this happens, we experience a whole variety of issues ranging from back and neck pain to fatigue. This is one reason that patients suffering from CFS often find some relief during regular chiropractic adjustments.
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How to Combat the Effects of Sitting All Day
If you work a 9 to 5 desk job, sitting all day pretty much goes with the territory…
You wake up, get ready (maybe even workout) and then head to the office. While working out is a great way to improve strength, stamina and overall health, new studies have shown that even working out can’t combat the damage caused by sitting all day!
So what are you to do? I’ll get to that shortly, but first let’s look at the impact the office life can take on our health.
While perhaps obesity is the first condition brought to mind when you think of a sedentary lifestyle, it is far from the only one. In fact otherwise healthy people may begin to see a decline in their health and wellness simply from remaining in a seated position all day. Countless studies have shown that sitting for prolonged periods of time increases the risk of heart disease, diabetes, cancer and even death. From a chiropractic standpoint, the damage to your spine, hips and overall alignment is plentiful.
More than half of the hours an average person is awake are spent sitting, according to a recent USA Today article on the topic. Additional studies suggest that between 50% and 70% of Americans spend six or more hours of each day sitting! If you consider all the time spent at your desk, driving and watching TV at night, it’s no real surprise that those hours add up.
When it comes to your spinal alignment, the way that you sit (and even how you sleep) can impact your comfort as well as your health. One of the most common impacts of prolonged sitting is that the hip muscles begin to tighten from lack of movement while in the hinged position throughout the day. You may start noticing back pain or neck stiffness as well. While sitting in the office all day every day isn’t likely to change for many of us, we can help our bodies minimize the impact.
So how do you combat the damage of the 9 to 5 lifestyle?
Get up at least every 30 minutes
Sitting at your desk for hours without getting up isn’t only mind-numbing but it’s unhealthy for your joints, muscles and spine health. Begin the routine of standing up for at least 5 minutes before returning to a seated position again.
Stretch
Don’t be afraid to look silly, stretching in your office or cubicle is a great way to keep muscles loose and back pain at bay. Try even doing a few stretches with co-workers. Not only will your body feel better, but a break from staring at the computer screen can help boost productivity. Try getting into a nice hip flexor stretch at least once daily. This will help keep your hips from tightening up throughout the day.
If in person communication is possible, do it!
In our digital world, co-workers may be 50 feet away physically but just a click of the mouse is all it takes to ask a question or reach out. Break out of the habit or relying on digital communication. If you need to speak to someone in your office, use this as a moment to get up and stretch.
Set a reminder
If you find that you are the type to lose track of time and get buried in work, try setting a timer to remind yourself to get up and stretch. Chances are that once you get used to doing this, you won’t even need to set it anymore.
Get adjusted
While chiropractic adjustments are important no matter your line of work, if you are sitting the majority of your day, your body is out of alignment. Many of us slouch in our chairs, cross our knees, lean too far forward or have a variety of other posture problems in addition to just simply sitting. All this pressure and discomfort will begin to add up. Come in for a free consultation and we will let you know if Arcadia Health and Wellness can help you!
Check out this great infographic with easy-to-do desk stretches from Lifehack.org!
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5 Tips for Keeping Your New Year’s Resolutions
As we ring in the New Year, many of us have a list of things we hope to accomplish. For some, it’s heading to the gym more regularly, for others it may mean spending more time with the family or maybe losing 10 pounds. While these resolutions are easy to make, they aren’t quite as easy to keep. As February rolls around, several of these well-intentioned promises we made to ourselves are left behind. Did you know that 63% of people say they are still keeping their resolutions after two months?
This year, try these 5 tips for getting in the right mindset for 2015.
1. Don’t put pressure on yourself
One of the biggest mistakes that we make is to over-commit to self improvement. What I mean by this is that we throw too much in to the mix. Say our goal is fitness-based. It’s better to commit to “making healthier decisions” than it is to say “I am going to lose 20 pounds.” When we make a goal so singularly focused, there is an excess amount of pressure applied to us. Commit to your goals and understand that you may stumble along the way! That’s completely alright, which leads me to the second tip.
2. Take setbacks in stride
You will have setbacks. If you can’t accept this in stride, you will be setting yourself up for failure. Many people have ‘black or white’ thinking when it comes to goal setting. Basically, the all-or-nothing mentality. You slip up, you quit. This is an unhealthy pattern of thinking and leads to perfectionism. You have made a resolution to change things in your life because they are obviously important to you – so why abandon it so easily just because of one little mistake? Keep your eye on the goal and keep moving toward it! Even if it’s one step forward and two steps back at some points, it’s all part if the journey toward self improvement.
3. Involve family and friends
Studies have shown that when we have the support of people we care about, we are much more likely to reach a goal. There may be times we want to quit or on the other hand, moments of triumph and if we can share these with the people we love, it helps us to continue on a positive path. It can be fun to make resolutions with your friends and family. Not only does it help to say these positive changes out loud but it also is great to have accountability.
4. Track progress
Nothing happens overnight, which is why it is very important to keep track of all the small steps in the right direction. By tracking your progress, you will have a visual reminder that your hard work is paying off. This can be a great tool for you to use when you are discouraged or feel like it is taking so long to achieve your goal.
5. Ask for support when you need it
If you feel yourself losing sight of your goal, be sure to speak up and ask for support. By involving friends and family (as you have now already done) you have a built-in support group. Whether you are simply trying to get in shape or quit smoking, it’s a great idea to speak up and ask for help when you are struggling!
Have a safe and healthy New Year from all of us at Arcadia Health and Wellness!
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