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SPARC Chiropractic- Aurora Chiropractor
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THE LONG GAME
We've heard a lot lately regarding how certain nations play a long game in terms of regional influence and global geopolitics. The concept of a so-called long game is interesting in that it implies a more than common degree of patience and a commitment to outcomes that are evaluated over decades and generations, rather than months or years. Importantly, strategies and tactics that produce desired results in the international arena may be applied with success to the long-term #health and well-being of ourselves and our families.
In terms of good health, a person's unfolding strategy always consists of putting into place #lifestyle behaviors that appropriately support the desired long-term goals. For example, eating a #healthy #diet and engaging in regular vigorous #exercise have been proved of great benefit in the prevention and treatment of chronic diseases.1,2 Â The primary categories of chronic diseases include cardiovascular disorders, #diabetes , overweight/obesity, and cancer. Most person's long-term health goals would naturally focus on avoiding the onset of these various disorders and diseases or preventing their progression to a chronic state. If one is late in arriving at a decision to engage in self-care, as frequently happens in our society, the good news is that lifestyle behavior change is always beneficial. What is required, for all of us, is to adopt the perspective of the long game.

For example, obtaining the necessary long-term benefits of an exercise program requires a certain amount of dedication and persistence. Any exercise is good, but regular exercise is much better. Our bodies are dynamic and adapt positively to physiological and mechanical stresses, such as the stresses imposed by an exercise program. But that same dynamism will cause a metabolic breakdown of #muscle and bone if those tissues are not being worked and utilized consistently. Our bodies are very smart and are designed to work efficiently. Biochemical components of structures that are assessed to be unnecessary will be redirected to better purpose elsewhere. In other words, the "use it or lose it" principle applies. If we want to build strong muscles and bones that will serve us well and help us avoid injury over the course of many years, we need to engage in regular vigorous exercise ongoingly.
Thus, committing to the long game supports our desire for a long life of good health.3 Â There can be gaps, of course. People are very busy and there may be stretches, even lasting months, when there just isn't time enough to do necessary exercise. The solution is to minimize these gaps as much as possible, make sure the gaps don't become the new routine, and re-engage in regular exercise as soon as feasible. Adherence to our long game strategy will help achieve across-the-board wins in the areas of health and #well-being .
Regular #chiropractic care is an important part of the long view regarding your family's health and well-being. Even though we engage in healthy lifestyle activities, events frequently occur that have a negative impact on our health. The events themselves may be not obvious, hidden from view as a result of originating in our day-to-day environment or seemingly harmless mechanical stresses as we bump into things, trip over a crack in the sidewalk, or pick up a laundry basket filled with clothes.
But these little insults often have a cumulative effect in causing spinal misalignments and nerve interference. We're not aware of the health effects of nerve interference at the beginning. Over time, nerve irritation that results from spinal misalignments may cause neck pain, back #pain , and #headaches , and even problems with the digestive, endocrine, and immune systems. Regular chiropractic care, as a consistent part of your family's routine, helps prevent a wide range of problems from getting started, and helps us get better faster from the problems that may have brought us to our chiropractor's office in the first place.


Engberg E, et al: The effects of health counselling and exercise training on self-rated health and well-being in middle-aged men: a randomised trial. J Sports Med Phys Fitness 2016 Apr 5. [Epub ahead of print]

Davies MJ, et al: A community based primary prevention programme for type 2 diabetes integrating identification and lifestyle intervention for prevention: the Let's Prevent Diabetes cluster randomised controlled trial. Prev Med 84:48-56, 2016

Pandey A, et al: Relationship Between Physical Activity, Body Mass Index, and Risk of Heart Failure. J Am Coll Cardiol 69(9):1143-1146, 2017

http://sparcchiropractic.com/blog/b_81231_the_long_game.html
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When we think of healthful #lifestyle choices we generally consider requirements for a healthy diet and regular vigorous #exercise . We want to be sure we're eating a wide variety of foods from the primary food groups and that we're careful to watch our daily calorie intake. In the realm of exercise, we want to do a minimum of 30 minutes of vigorous exercise five days a week. These lifestyle recommendations apply to young and older adults, older children, and teenagers, that is, the entire extended family. But many people neglect to take into account the third pillar of #healthy lifestyle enhancement, that of getting sufficient rest. Obtaining sufficient restorative, refreshing sleep may be the most underrated and under-discussed lifestyle choice.1,2

The amount of sleep necessary to maintain good #health varies among individuals, but the minimum requirement is most often reported as seven hours. For most of us, getting less than seven hours of sleep a night on a regular basis will likely be insufficient to support physiological functioning. For example, the great philosopher Immanuel Kant famously got up at 5 am every day. But Kant went to bed at 10 pm, thus obtaining seven hours of restful sleep per night.

Sufficient rest enables our bodies to recover from daily stresses and strains and repair damaged cells and tissues. Getting less sleep than we need, over time, results in #muscle and joint stiffness and tension, otherwise unexplained aches and pains, impaired digestion with a wide range of symptoms, emotional irritability, and disordered cognitive function.3 Without sufficient sleep, people become more easily confused and forgetful. Decision-making becomes flawed. It becomes much more difficult to analyze and comprehend the big picture, whatever the undertaking. If these symptoms sound all too familiar, the source of the problem may frequently be identified as failing to get the amount of sleep you really need.
Thus, contrary to the six, five, or four hours of sleep a night that business "gurus" and "consultants" claim they thrive on, seven hours of nightly sleep is a basic requirement for the vast majority of people. Eight hours of sleep is great when you can get it. The question becomes, how in our very busy lives is it possible to get this amount of sleep? The solution lies in following, approximately, the lifestyle chosen by Kant (1724-1804), the giant of the Enlightenment who needed optimum good #health in order to support a lifetime of tremendously fruitful activity. Personal discipline comes into play. For example, arising at 5:30 or 6 am might work better for us, but we would need to make sure we go to bed at 10:30 or 11 pm.
Many may find, once they've become aware of the significance of this lifestyle upgrade, that seven-and-a-half or eight hours of sleep per night works best for them. The key is to get the rest that's right for you. Over time, you and all your family members will notice the difference, as each one begins to fulfill this necessary component of healthy living. The long-term result is good health, #happiness , and enjoyment in life.

How Regular #Chiropractic Care can Improve the Quality of Sleep

We are not in charge during our sleep periods, that is, what happens when we sleep is not under the control of our conscious selves. All our physiological mechanisms, known as vegetative functions, proceed on their own. Just as when we're awake, our heart, lungs, and digestive organs operate independently of our conscious instructions. But if we're not controlling these life-sustaining systems, what is? The nerve system is in control, both when we're asleep and awake. As our body's master system, the nerve system makes sure that all the physiological systems are online, all the time.
But the nerve system itself requires maintenance and upkeep. That's where regular chiropractic care comes in. Regular chiropractic care detects and corrects sources of nerve interference that would degrade the performance of our body's master system. By helping to optimize spinal alignment and reducing the effects of nerve interference, regular chiropractic care helps us function efficiently and effectively. The result is good health in the present and assistance with ongoing health and well-being in the future.

Dulloo AG, et al: Nutrition, movement and sleep behaviours: their interactions in pathways to obesity and cardiometabolic diseases. Obesity Rev 18(Suppl S1):3-6, 2017


Saunders TJ: Combinations of physical activity, sedentary behaviour and sleep: relationships with health indicators in school-aged children and youth. Appl Physiol Nutr Metab 41(6 Suppl 3):S283-S293, 2016


Chambers AM: The role of sleep in cognitive processing: focusing on memory consolidation. Wiley Interdiscip Rev Cogn Sci 2017 Jan 3. doi: 10.1002/wcs.1433. [Epub ahead of print]

http://sparcchiropractic.com/blog/b_80693_forty_winks.html
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WALK THIS WAY
Whether you're going out for a walk or a run, to the gym to lift #weights , or to the pool to #swim a few laps, the self-affirmation involved in the concept of "going out" or "going to" something for the sake of #exercise is quite substantial. For most of us, it takes an extra effort, an extra application of willpower, to get us out of our chair or off our sofa and get moving in the direction of #physicalacticity . For those who are able to overcome our own inertia and actually get out there and exercise, the rewards can be great!
The message to get out there and exercise comes to us from many directions. Often it’s our spouse or partners, family #doctor , or close personal friends who encourage us to exercise. Other times it’s the onslaught from newspaper, magazine, and blog articles that tell us we have to exercise. Radio and television programs feature droves of celebrity #fitness experts telling us about the miracles of this or that type of exercise. Implicit in this messaging is the notion that there's something wrong with us, that we're not being a good person if we're not doing what everybody else is.
However, despite the badgering of family and friends and the constant prodding of media sources, it remains true that exercise is very good for us and we all actually know this.1,2 The real missing piece for each of us is the recognition that exercise is in our self-interest and that we will proactively choose to take action on our own behalf. In other words, no one can convince us. We as individuals are the only ones who can make that difference.
How do you get to that place of choosing? First, by being willing to undertake a truthful self-assessment. If you find that you'd like to lose #weight , have more #energy , or have more restful #sleep at night, then you might choose to begin a program of regular exercise. You do this, not as a result of someone telling you that you need to, but as a course of action that you have chosen. Then, being a reasonable person, after approximately six to eight weeks of participation in your new activities, you assess the results. If you like what's going on, then you'll probably choose to continue.
And then, surprisingly, if you've reevaluated and reaffirmed a few more times, you may wake up one day to find that you have become a person who exercises. You no longer have to think about this. You no longer feel that exercise is a burdensome activity. You actually now enjoy these activities and authentically appreciate the wonderful results you have been obtaining. The hidden benefit, of course, is that your family, friends, coworkers, and your community at large are reaping the rewards, as well.3
Anunciacao PG, et al: Blood pressure and autonomic responses following isolated and combined aerobic and resistance exercise in hypertensive older women. Clin Exp Hypertens 38(8):710-714, 2016
Loprinzi PD, Sng E: Mode-specific physical activity and leukocyte telomere length among U.S. adults: Implications of running on cellular aging. Prev Med 85:17-19, 2016
Marson EC, et al: Effects of aerobic, resistance, and combined exercise training on insulin resistance markers in overweight or obese children and adolescents: A systematic review and meta-analysis. Prev Med 93:211-218, 2016 self-improvement lifestyle enhancementhttp://sparcchiropractic.com/blog/b_79990_walk_this_way.html

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THE FOUR SEASONS
Change is an undeniable force that impacts everything. Nothing in the physical world, either on Earth or in the Universe itself, is able to resist change and ultimate decay. Supernovas, for example, are the final explosive moments of massive stars. Our own changes through life are not as dramatic, but nonetheless, they are just as meaningful, often profoundly so.
Some #life cycles such as that of a leaf or butterfly are studied and appreciated as symbols of change. Yet, the physical changes we go through over the years and decades are often lamented instead of revered. We could mourn for our youthful selves, regretting our losses and wishing we could have retained what used to be, or we could return our perspective to the forces of life proceeding in and around us. In doing so, we come to realize we are not required to passively accept the march of time. In the context of physical #health , we may focus our attention on the things we are capable of doing to resist the impact of the passing years and maintain and even upgrade our levels of #fitness , health and well-being.
Realistically, physical structures do break down. For example, our intervertebral discs, the gelatinous shock-absorbers situated between pairs of spinal vertebras, begin to lose their maximum water content shortly after birth, owing to the ongoing effects of gravity. Thus, intervertebral disc degeneration is inevitable. But we can resist the process and slow the progression or loss, by pumping physiologic fluids back into the disc via physical activity and regular vigorous #exercise . In this way, we rehydrate our intervertebral discs to the available maximum, improving our flexibility, agility and #mobility as we do so.
Overall, lifestyle upgrades such as ensuring a healthy nutritious diet1,2 and engaging in regular vigorous exercise five times a week3 help us be proactive against the effects of the passage of time. We may not be able to run a six-minute mile at age 60, but that's not the point. What we can do is become much fitter and much healthier than we have been. We can lose weight and add pounds of lean #muscle mass, sleep more restfully, have more #energy throughout the day, upgrade our musculoskeletal adaptability, and improve our long-term health and well-being. We have the time that is ours to have.

Mangano KM, et al: Dietary protein is associated with musculoskeletal health independently of dietary pattern: the Framingham Third Generation Study. Am J Clin Nutr 2017 Feb 8. pii: ajcn136762. doi: 10.3945/ajcn.116.136762. [Epub ahead of print]
Via MA, Mechanick JI: Nutrition in Type 2 Diabetes and the Metabolic Syndrome. Med Clin North Am 100(6):1285-1302, 2016
Buscemi S, Giordano C: Physical activity and cardiovascular prevention: Is healthy urban living a possible reality or utopia? Eur J Intern Med 017 Feb 16. pii: S0953-6205(17)30069-9. doi: 10.1016/j.ejim.2017.02.007. [Epub ahead of print]http://sparcchiropractic.com/blog/b_79871_the_four_seasons.html

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CHIROPRACTIC IS THE KEY TO A BETTER OPERATING SYSTEM
A computer’s operating system is the vital component that enables the device’s hardware and software resources to function as one. But when the system is compromised by malware or a computer virus, its performance can suffer or even lead to a total device crash. Our bodies, and the systems that keep us operating, can be compared to the interworking of a computer. Our hardware is our #muscles and tissues, our software is #nerve signals, and our operating system is the nerve system itself. Just like a computer’s operating system, it is our nerve system that enables our hardware and software resources to function together as one.
The #nervousystem is composed of the brain, spinal cord, spinal nerves, and the peripheral nerve system, the latter consisting of large, long branches of the spinal nerves and numerous successively narrower and smaller branches of those branches. The brain, as the center of the nerve system, originates signals that coordinate the activities of all the other physiological systems.1 These signals are transmitted down specific pathways to reach specific target structures. These targets – the cells – that comprise the tissues and organs of your cardiovascular, respiratory, lymphatic, gastrointestinal, and endocrine systems, are what keeps you alive. The cells do their job and then transmit responses back to the brain via the nerve system. These responses consist of status reports, requests for additional materials, and other information regarding local conditions. The brain processes this new information and issues new instructions.
It's easy to see how the now commonplace analogy between the brain and the computer came to be. However, it's critically important to recognize that the brain is most definitely not a computer. Regardless of the ability of lightning-quick systems to rapidly sort through huge masses of data, such processing speed and relative accuracy are not the manifestations of intelligence. Rather, these computer feats are wonderful mechanical accomplishments owing to human ingenuity. In the absence of human designers and programmers, there would be no supercomputer.
In contrast, human consciousness utilizes the human brain to arrive at new solutions to problems. These novel solutions are emergent, meaning they could not be predicted by analysis of the information at hand. Computers are not capable of emergent behavior. Thus, our animating principle not only guides the functioning of our bodies, but may also guide our choices, decision-making, and functioning in the world.
#chiropractic #chiropractor #health #exercise #manipulation

Resources:
Banos O, et al: The Mining Minds digital health and wellness framework. Biomed Eng Online 2016 Jul 15;15 Suppl 1:76. doi: 10.1186/s12938-016-0179-9.
http://sparcchiropractic.com/blog/b_76746_chiropractic_is_the_key_to_a_better_operating_system.html

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START 2017 ON THE RIGHT PATH
New Year's resolutions, beloved by some and loathed by others, are an integral part of the New Year's tradition. We wish our relationship to the new year to be one of joy and anticipation, and we hope that we'll be able to forge some new habits and accomplish some new things that will further the welfare and #well-being of families and ourselves.
For most of us, #exercise and a #healthydiet are at the top of our New Year's resolutions lists.1 We may have made such commitments in the past, only to fall by the wayside of our exercise routines or see the pounds we worked so hard to lose slowly creep back as we became less committed to our #nutrition plans. The resignation that lies concealed behind the all-too-thin veneer of lifestyle upgrade optimism is ready to leap forward at the slightest opportunity and slam the brakes on any forward progress we’ve made.
We need to be on the lookout for such internal negativity and put a stop to it before it hampers our mental and physical abilities to fulfill our New Year's resolutions. Memories of the lack of previous success may be at the forefront of our consciousness whenever we think about recommitting to healthier ways. The only way we can set ourselves in motion is to acknowledge those memories and past experiences and then reorient ourselves and focus on what we intend to accomplish in the present.
In order to successfully fulfill our New Year's resolutions, we need a #rehabilitation plan to get away from the addictive hold our memories have on us. The center of this plan is an intentional focus on what there is to do today. We help ourselves by setting out #goals for today and then committing ourselves to accomplishing those tasks. We gain personal power, day by day, when we complete our daily list. Gradually, step by step and meal by meal, we begin to build new habits of #health
Our exercise and nutritional plans begin to become realities as we accomplish our daily, weekly, and now monthly goals. Soon we begin to have more energy throughout the day and sleep much more restfully at night. We stand taller, our skin appears brighter, and our sense of well-being and self-confidence begins to be noticed by our families, friends, and coworkers. Now we are well on the way to fulfilling our New Year's resolutions and enjoying long-term health and well-being.2,3http://sparcchiropractic.com/blog/b_76092_start_2017_on_the_right_path.html

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Hiking Your Way to Health
As autumn’s outdoor temperatures begin to moderate, many of us look forward to opportunities for vigorous #cardiorespiratory   activities that we put aside in the heat of the summer. It's much easier to hike in the spring and fall, even in the peak afternoon hours, because the sun’s intensity is less harsh.
Hiking is tremendous fun and is a wonderful form of vigorous #exercise   for the entire family, including the youngest through the oldest.1 Hiking combines both cardiorespiratory and strength training activities, which train not only your heart and lungs but also the large #muscle   groups of your legs, including the quadriceps, hamstrings, and the gastrocnemius/soleus muscles of your calves. However, hiking is not like other forms of exercise. As you cannot really do a hike gradually, it's important to have acquired a good level of #fitness   before you begin to hike. Also, hikers need to be prepared and take along specific supplies. When you hike, it's best to expect the unexpected, and certain basic supplies are critically necessary.


In terms of fitness preparation, beginning hikers should be able to walk four miles at a brisk pace.2 This will allow you to hike a two-mile trail at a modest incline, covering a total of four miles out and back. Doing such a hike a few times will then provide the preparation needed for increasing your hiking distance. Hiking preparation also includes #strengthtraining   In a comprehensive strength training program, you train all major muscle groups once a week. This is done by performing "split routines" such as training chest and back, shoulders and arms, and legs on separate days. Your comprehensive strength training program works synergistically with your cardiorespiratory exercise. Doing one form of exercise benefits the other activity and the result is substantial improvement in your fitness levels. The overall result is that you are appropriately prepared to hike.
Regarding supplies, every hiker needs a backpack. Your backpack will contain a hat, sunglasses, sunscreen, a two-liter water bottle, some trail mix and #protein   bars, a GPS-capable phone, a map and compass (as low-tech backups to your phone's GPS), and a lightweight rain slicker or waterproof poncho. Each of these items is necessary for a safe and enjoyable hike. You don't want to run out of water or snacks. You don't want to get sunburnt or rained on. And you certainly don't want to get lost. By Murphy's Law, the supply that you neglect or forget to bring, is the one you will need on that hike. The best policy is to always be prepared.
With appropriate preparation, hiking will provide you and your family years of enjoyment of the natural world and will enhance your health and well-being for years to come.
Sources:
Gutwenger I, et al: Pilot study on the effects of a 2-week hiking vacation at moderate versus low altitude on plasma parameters of carbohydrate and lipid metabolism in patients with metabolic syndrome. BMC Res Notes. 2015 Mar 28;8:103. doi: 10.1186/s13104-015-1066-3
Walker JR, et al: U.S. Cohort Differences in Body Composition Outcomes of a 6-Month Pedometer-Based Physical Activity Intervention: The ASUKI Step Study. Asian J Sports Med 2014 Dec;5(4):e25748. doi: 10.5812/asjsm.25748. Epub 2014 Dec 1
Hartescu I, et al: Increased physical activity improves sleep and mood outcomes in inactive people with insomnia: a randomized controlled trial. J Sleep Res 24(5):526-34, 2015
http://sparcchiropractic.com/blog/b_73916_hiking_your_way_to_health.html

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HAMSTRINGS, CALVES, and QUADS
Many of us are continually amazed at the frequency with which professional baseball players suffer season-threatening #muscular   injuries. There they are, running hard down the first base line trying to beat the throw from the shortstop or third baseman when suddenly, they pull up lame and must hobble to reach base safely despite their sudden #injury   In other scenarios, the batter or runner is not even running full-out, but rather moving at moderate speed, and still they suddenly bend over, grabbing their hamstring or calf #muscle  
What's going on with these world-class #athletes  ? Aren't they in great shape and supremely conditioned? Why do so many players get hurt and have to spend significant time on the disabled list? The answer frequently lies in a failure of sufficient preparation, that is, a failure to adhere to a consistent, long-term program of #stretching  
This analysis also applies to us non-professional athletes. We want to make sure our #exercise   efforts are time well spent, and all of us want to avoid exercise-related injuries that slow us down. Despite the best preparations, still injuries can happen, but there are steps one can take to minimize the likelihood of sustaining an injury, regardless of severity. A regular, consistent stretching program will go far toward protecting us from muscle strains that interfere with our activities. The key is to incorporate stretching in your overall exercise program and make sure to devote sufficient time to this important preparatory activity.
The large muscle groups of your legs, your quadriceps, hamstrings, and calves, provide for locomotion and support all activities that are done while standing and even some that are done in a sitting position. The four quadriceps muscles act to extend the knee,1 the three hamstring muscles act to flex the knee,2 and the two primary calf muscles enable you to rise up on your ankle and foot and take a step. If any of these large muscles are not ready to work, injury may result. Stretching prepares your thigh and leg muscles for physical work. Stretching carefully, with intention, will help you succeed in your exercise activities and maximize the #healthbenefits   .3
Sources:
Pourahmadi MR, et al: Effects of static stretching of knee musculature on patellar alignment and knee functional disability in male patients diagnosed with knee extension syndrome: A single-group, pretest-posttest trial. Man Ther 22:179-189, 2016
Ichihashi N, et al: The effects of a 4-week static stretching programme on the individual muscles comprising the hamstrings. J Sports Sci. 2016 Apr 26:1-5. [Epub ahead of print]
Konrad A, et al: Effects of acute static, ballistic, and PNF stretching exercise on the muscle and tendon tissue properties. Scand J Med Sci Sports 2016 Jul 1. doi: 10.1111/sms.12725. [Epub ahead of print]
http://sparcchiropractic.com/blog/b_73575_hamstrings_calves_and_quads.html

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HYDRATION FOR HEALTH
According to the U.S. Geological Survey, approximately 71 percent of the earth's surface is composed of water. Similarly, 60 to 70 percent of the average adult #human body is composed of water. If you're a 120-pound female, you're made of at least 72 pounds, or 36 quarts, of water. If you're a 175-pound male, you're carrying around at least 105 pounds, or 52 to 53 quarts, of water. In either case, that's a lot of liquid. But that water isn't in your body for ballast. It's there for work. Water provides the medium in which all our physiological processes take place. In other words, water makes our lives possible.
This makes sense when we consider that the proportion of water on earth and in our bodies is approximately the same. Water is the conduit that makes things happen. From the perspective of complex biological organisms, without water there are no organs, no tissues, and no cells. And if there are no cells, there is no life.
Thus, water is essential to our survival. But our internal supply of water is dynamic. We use up more or less water depending on our activities. Of course, being more physically #active causes more water to be consumed in metabolic processes such as releasing #energy from ATP adenosine triphosphate) molecules.1 Rebuilding ATP supplies requires water as well. Additionally, your kidneys maintain dynamic control over the amount of water in your blood as one of the primary means of regulating blood pH, which must be in a very narrow range of 7.35 to 7.45. Even minor deviations from optimal pH levels can result in symptoms such as#fatigue , #headache , increased heart rate, muscle pain, and jaundice. Maintaining sufficient water intake is as important a requirement for good health as is regular #exercise , a healthy#diet , and obtaining necessary rest.
The question naturally arises, how much water should I drink each day? Drinking sufficient water takes a little bit of effort, but there is a big payoff. In fact, the recommendation to drink more water is possibly the most important nutritional advice one could receive. If one is not drinking enough water, any other nutritional improvements will have less of an impact. Specifically, the recommended daily intake for adults is 64 ounces of water each day. This amount is approximately two quarts or half a gallon of water daily.
Importantly, you can never really drink too much water, as your kidneys will immediately excrete the excess. But obtaining too little water is always a danger. Hikers and those living or working at altitude know that by the time you feel thirsty (or your mouth feels dry), it's too late.2,3 The solution is to make sure you're hydrated throughout the day. Such actions will help your metabolic processes and overall physiology maintain a steady state. The result will be increased energy levels all day long and improved long-term health and well-being.
1. Graham MJ, et al: Low-Volume Intense Exercise Elicits Post-exercise Hypotension and Subsequent Hypervolemia, Irrespective of Which Limbs Are Exercised. Front Physiol 2016 May 31. doi: 10.3389/fphys.2016.00199
2. Thornton SM: Increased Hydration Can Be Associated with Weight Loss. Front Nutr 2016 Jun 10. doi: 10.3389/fnut.2016.00018
3. Johnson EC: Hormonal and Thirst Modulated Maintenance of Fluid Balance in Young Women with Different Levels of Habitual Fluid Consumption. Nutrients 2016 May 18. doi: 10.3390/nu8050302
http://sparcchiropractic.com/blog/b_70358_hydration_for_health.html

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TODAY'S FORECAST
Regardless of the type of weather, meteorological events have a big impact on all of us. Beyond the sunscreen, floppy hats, raincoats, umbrellas, snow shovels, and de-icers, there are the physiological effects of weather itself. Many of us are all too familiar with the dramatic increase in aches and pains experienced by those who are sensitive to changes in barometric pressure, temperature, and humidity. Importantly, there are several action steps that may be taken to help ameliorate the sometimes significant discomfort and improve the daily living of persons afflicted with "weather pains."
Inflammatory disorders, such as the various types of #arthritis   ,1 are especially sensitive to weather patterns. Arthritic #inflammation   affects synovial tissue (the layer of cells lining the joint), ligaments that hold joints together, and muscle–tendon units that cause #jointpain   to move through a specific range of motion. All of these connective tissues contain numerous pain receptors whose primary purpose is to prevent injury. But pain receptors become problematic when they're firing, not as a signal of potential damage to the joint and its supporting connective tissues, but rather as a response to swelling of the joint structures caused by inflammation. Conditions such as #osteoarthritis   (when moderate or severe) and rheumatoid arthritis result in ongoing inflammation and, therefore, ongoing pain of greater or lesser degree. Any external process that increases joint swelling will uncomfortably increase arthritic pain. Other conditions with proposed links to inflammation, such as migraine #headache   ,2,3 are also be susceptible to changes in meteorological phenomena.
As the only way to control the weather we're experiencing is to move to another locale (but as those who move know all too well, each sector of the globe has its own unique climate issues), it's best to employ more practical measures that focus on things we can actually control. These methods are directed toward turning down our internal thermostats, in other words, reducing the sources and causes of physiologic inflammation.
The three primary techniques for reducing one's susceptibility to weather pains are eating a healthy diet, #exercising   for at least 30 minutes five times a week, and obtaining sufficient rest. In terms of a healthy diet, consuming five portions of fresh fruits and vegetables each day is a primary tool for reducing inflammation. Eliminating preservative- and additive-containing prepared foods is another important step. Gluten is another well-known inflammatory trigger. If you suspect you may be gluten sensitive, you could place yourself on a six-week gluten-free trial and evaluate the results. #exercise   is necessary for everyone, and those with inflammatory conditions should consult with their chiropractor or other family doctor to learn what types of exercise they may safely engage in. Finally, those with "weather pains" will greatly benefit from getting an appropriate amount of sleep. Getting by with less rest is not heroic and may be damaging. Seven hours of sleep each night is probably an acceptable minimum, and an average of eight hours of sleep each night will likely result in greater benefit.
These important lifestyle enhancements will not eliminate inflammatory disorders, but they will make the effects of these conditions much more tolerable. These lifestyle improvements will help you better withstand your own climate's weather idiosyncrasies and help support your long-term health and well-being.
Sources
Timmermans EJ, et al: Self-perceived weather sensitivity and joint pain in older people with osteoarthritis in six European countries. BMC Musculoskelet Disord 5: 66, 2014. Published online 2014 Mar 5. doi: 10.1186/1471-2474-15-66
Okuma H, et al: Examination of fluctuations in atmospheric pressure related to migraine. Springerplus 4: 790, 2015. Published online 2015 Dec 18. doi: 10.1186/s40064-015-1592-4
Vencloviene J, et al: Effects of Weather and Heliophysical Conditions on Emergency Ambulance Calls for Elevated Arterial Blood Pressure. Int J Environ Res Public Health. 12(3): 2622–2638, 2015

http://sparcchiropractic.com/blog/b_69963_todays_forecast.html
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