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York Chiropractic Clinic
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WAYS FOR A HEALTHY BRAIN

This week is Brain Awareness Week. This is a perfect time to explore ways to keep your noggin working and healthy. Below are easy, simple ways to keep your brain in good shape. 

A healthy diet is a healthy mind
There are many reasons to keep a healthy lifestyle and feed your body with foods that make you feel and perform your best. Diets that are low in saturated fats and cholesterol and higher in omega-3 fatty acids have been shown to promote brain health and protect brain cells. Taking a fish oil supplement with DHA or eating fish such as salmon can help improve brain development at any age. DHA, a type of omega-3, may also help prevent certain neurological disorders. Vitamin E and lutein can also help brain health. Incorporate leafy greens such as spinach and kale into your lunch or dinners. 

Keep your brain stimulated
At any age, brain exercises are a great thing to get into the habit of. Keeping your brain stimulated can help retain your memory as you get older as well as your capability to learn new skills. The brain is never done learning. Exercises like reading, crosswords, number problems and games like sudoku can help keep your brain stay active and working. If you find yourself experiencing chronic stress, practice daily meditation for as little as five minutes a day to help reduce inflammation and support immune health, which are both controlled by the same area of the brain. 

Socialize
Keeping in touch with friends and family and continuously working on building relationships helps your emotional state as well as your physical health. Surround yourself with people who challenge you, understand you and keep a positive tone. Join organizations or clubs you are interested in and make new connections. Feeling connected to others is always important for your mental wellbeing.  

Quit the bad habits
If you smoke, now is never a better time to quit. Consuming an excess in substances such as alcohol, cigarettes and other drugs can lower cognitive processes and decrease overall functioning and health. 

Acupuncture 
In Traditional Chinese Medicine it is believed that the spleen, kidney and heart organs all impact mental capacity and brain activity. These organs influence memory, concentration and recall. When one of these organs is experiencing deficiency or an imbalance, our brain can not function to its fullest. Acupuncture addresses the organs with specific points on the body to return the body back to balance and health. 

Call us today to make an acupuncture appointment!
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In this fast-paced world we find it’s pretty hard to slow down. Everyday stressors are the norm and although some stress is good, too much can hurt the body not only mentally but physically as well. Work, family, finances and everything in between can start to take a toll on your health. Below are tips that not only help to reduce stress but are good for heart health as well. 

Exercise

Not only is exercise a good way to relieve stress, but is great for strengthening the heart as well. Try getting some sort of physical activity for at least 30 minutes a day. Focus on activities that get your heart pumping. Exercise will reduce your stress and improve your overall health short term and long term. 

Give yourself a break

It is easy to forget to give yourself time to relax when you’re busy taking care of others. Schedule time devoted to yourself and what relaxes and makes you happy. Go for a walk, read a book or take a bath. These activities can calm you and clear your head. 

Meditate

Meditation and deep breathing has the power to slow your body and mind down. Try meditating for even just five minutes a day. Practice deep breathing to help lower your heart rate. When you’re feeling overwhelmed and handling too much, meditation is a great way to slow down. 

Break your habits

Consistent stress can lead to unhealthy habits such as drinking too much alcohol and smoking. Although you may feel these substances help you cope in the moment, the long term damage far outweighs the short term benefits. Both smoking and alcohol can cause heart damage. Turn to alternatives if you’re reaching for a cigarette or a drink and reach out to family and friends to help you break the habit. 

Acupuncture

Acupuncture is an effective alternative medicine that can help improve heart health as well as lower stress. By the specific placement of needles on acupuncture points, the treatment works to treat the entire body back to optimal health. Acupuncture can help reduce blood pressure, decrease stress and improve sleep. 

Massage Therapy

Massage therapy is another alternative treatment that is beneficial in lowering stress. The treatment has been shown to reduce heart rate, lower blood pressure and increase blood circulation. Through manual manipulation, massage can relax not only the body but the mind as well. 

Let go 

It can be hard to accept that things in life don’t go exactly as planned. Practice letting go of what you can’t control and accepting that the future is unknown. It is easy to stress about the future. Remind yourself to live in the moment.

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Looking East for Answers: An Oriental Medicine Guide to Weight Loss is now available!
 
In the second installment of the Looking East for Answers series, learn helpful tips for losing weight! Dr. O’Connor outlines a diet based on ancient Chinese and Japanese traditions and modern techniques to help with appetite suppression and cravings. The key to losing weight is understanding the psychology behind our eating habits. Learn about the different reasons why we overeat or eat poorly, and what you can do to create new, healthy habits. This simple approach is easy to follow and will give you the tools to end this struggle with your weight once and for all. 
 
So if you’re ready to lose weight and live healthier, visit www.shop.lookingeastforanswers.com to buy the book today!
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5 Ways to Eat Without Overeating this Holiday Season
Moderation
We’ve always the heard the saying to enjoy everything in moderation, and that is definitely true when it comes to holiday foods. Don’t try to deprive yourself during the holidays, it most likely won’t go over well. Having an extra holiday treat here and there won’t kill you. You’re allowed to indulge a bit, just keep portions small when it comes to holiday desserts and make sure you limit how often you eat them. Going the whole season without any treats is cruel and will most likely end in binging later, so have your guilty pleasures, just keep them in moderation.

Watch the alcohol
The holidays are a time for celebration, which most likely means more alcohol. Not only does alcohol add on empty calories, but can also lead you to eating more while drinking. If you are at a gathering, limit yourself to one or two drinks to cut down on the unhealthy cravings you might be feeling afterward. 

Focus on the protein
Protein-packed foods are a great way to fill up without adding a lot of sugar and empty carbohydrates. Pack your plate with low-fat meats like turkey and chicken. If you’re vegetarian, eat more of the tofu than the side dishes that are most likely to be sugar and carbohydrate heavy. 

Fill up on the water
Don’t forget about water! The holidays are an easy time to drink more sugary beverages than normal. Substitute drinks for water, and drink a lot of it. Not only is water essential for your health, but drinking a glass before a meal can fill you up more as well, preventing you from overeating. 

Take your time
Eating too fast is one of the easiest ways to overeat. When you don’t give your body the chance to digest food and feel full before you stop eating, chances are you’re going to end up eating more than you want. Eat slowly and enjoy each bite to give your body a chance to catch up. This way, you’ll end up getting full faster and eat less. 

Most of all don’t forget to enjoy the holidays and the delicious food that comes with it, don’t be afraid to indulge a little!
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7 Tips to be Stress-Free During the Holidays 

Keep a routine
It is especially easy to lose your normal routine during the holidays due to festivities and the special occasions that tend to happen this time of year. Don’t abandon your healthy habits, keep your usual routine of diet and exercise, which is especially important when holiday foods and drinks come around. Try keeping a calendar to keep better track of your schedule.

Prioritize
It is easy to take on too much during this time of year. On top of your normal schedule, there is the obligation to see family, attend gatherings and gift-giving. You can only do so much! Prioritize and don’t be afraid to say no if you simply don’t have enough time to commit to something. The holiday season is busy and overwhelming, but it doesn’t have to be. 

Watch the wallet
There is nothing that will stress you out more in the long run than spending too much money during the holidays. Make a budget and stick with it. It is incredibly easy to overspend during this time. Budget and allow yourself to spend a certain amount for the entire season, you’ll thank yourself after the holidays are over. 

Make time for yourself
Although it is the season for giving, make sure to make time for yourself too. It can be stressful and overwhelming when you try to constantly please others. It is ok to say no to events that you may feel obligated to go to. One of the most important ways to stay stress-free this season is to give yourself time to relax. Do yoga, read or any other activity you like to do to relax. 

Try acupuncture 
There is no better time than now to try acupuncture. If you are feeling under the weather, stressed and not at your best health, acupuncture can help. Acupuncture can help lower stress levels, boost your immune system and leave you feeling relaxed. Give it a shot!

Give Back
Volunteer at your local food back or donate to a clothing drive. Giving back to the community is always important, but especially during the holidays. Spending time helping out doesn’t just help others, but can benefit you as well. 

Don’t sweat the small things
Holidays are meant for family, friends and for celebration. Don’t sweat the small stuff. This is a time to relax and be thankful for the people in your life. Material objects come and go, but relationships will be there and are the most important thing of all. Put your job and your stress on the backburner for a bit and enjoy the people who mean the most around you.
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Did you know magnets have been used since ancient times, for their health-promoting effects? Today, magnets are used for pain relief of sprains, sore muscles, headaches, nausea, insomnia, and many other conditions. Magnet therapy can help fade scars, and are completely safe. 

You can learn where to buy them and how to use them in my book: Looking East for Answers, How Oriental Medicine Techniques Can Work For You, available today!

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Tips for Cold and Flu Season

As the temperatures continue to change, one of winter’s challenges is fending off the colds and flus that makes their rounds in our communities. Most people don’t realize how effective Traditional Chinese Medicine (TCM) is for preventing and treating these ailments, so keep reading for info, tips and nutritional advice. 

Coming Down with Something?

Sore or scratchy throat? Fatigue, headache? Feeling under the weather and wanting to avoid windy areas? Maybe a mild fever or chills? It feels a bit different for everyone, but when you start to feel the very beginnings of a cold/flu, the best strategy is to ‘sweat it out‘. Certain foods such as “cong bai“, i.e. scallion / green onion (see picture — the most important part is the white part of the stalk), peppermint or mulberry leaf (good for when you have an early stage sore throat or early cough), ginger (good for when you feel chills, thin phlegm, and have no sore throat), etc. are used at this stage. Make a hot tea out of some of these ingredients, take a warm bath and then get under the covers to sweat! Make sure you replenish your sweat with lots of fluids.

For children, you can make a paste out of cong bai and fresh ginger, and put it in their belly button or rub it onto their chest. To encourage them to eat it, you can combine with brown sugar. These foods also work well in a chicken soup with garlic.

Try these and the cold preventing tea we carry, it's been working well for all of us in our office.  

Check out our website for more tips!

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Steps to Help Your Diabetes
There are about 29 million people in the United States who suffer from type 2 diabetes, an illness that is becoming increasingly common and is also highly preventable. With lifestyle changes, diabetes can be managed and prevented. 

Aim for a healthy weight

When you have extra weight, this can cause an increase in blood sugar. Maintaining a healthy weight can keep your blood sugar at more normal levels and better overall health. 

Exercise

Exercise is very important when it comes to managing or preventing type 2 diabetes. Regular exercise can help lower weight, lower stress levels, blood pressure, cholesterol and triglyceride. Even just by adding in walks into your day can make a difference. Aim for 30 minutes of aerobic exercise at least four times a week. 

Diet

Having a healthy diet is a lifestyle change, and that can be hard for people. 

Keep carbs in check, they tend to affect your blood sugar the most. Know how many carbohydrates are in the food you’re eating to keep them at the level you need to be for managing your blood sugar. 

Avoid processed sugar. Sugar in the form of sucrose or high fructose corn syrup can spike blood sugar rapidly. For people with diabetes, it is especially dangerous. 

Be on top of your schedule

Diabetes requires an everyday awareness as well as a schedule when it comes to medication and insulin. If you have trouble remembering to take your medication or test yourself regularly, try setting reminders on your phone or keep a calendar near by. Consistency can make all the difference. 

Try acupuncture 

Neuropathy is one result of diabetes, acupuncture can help reduce this nerve pain by boosting the release of endorphins, the body’s natural pain reliever. Acupuncture has almost no side effects and is a great complementary option to reducing chronic pain.
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Steps to Stay Smoke Free

So you’ve quit smoking, or maybe you’re trying and not sure how long you will last. Either way, quitting is not easy, and staying smoke-free in the long term is even harder. You may have periods of time when you’re feeling confident and a cigarette is the last thing on your mind, or you may all of a sudden have intense cravings. Below are some ways to help keep you smoke-free for a better, healthier life. 

Stay positive
Having good and bad days are a part of life, and same goes for quitting smoking. Some days are going to be easier than others, but it is important on the bad days to remind yourself why quitting is worth it. Health should be number one in your life and according to the CDC, quitting smoking will lower your risk of lung cancer, heart disease, stroke, respiratory complications and more. If you have been a smoker, you know the side effects well. Staying positive and motivated to keep the bad habit away will pay off tremendously in the long run. Talk to others who have quit or join a support group. It is always great to hear from others who are going through the same experience as you and to see success stories. 

Know your triggers 
Smokers usually have triggers that give them the urge to light up. Be aware of what these are and find ways to avoid them. Common triggers include stress, drinking coffee, after a meal, drinking alcohol, if someone else is smoking or feeling restless. Once you know your triggers, you can know how to handle them in a healthy manner that doesn’t include smoking. When you start to feel an urge, try deep breathing or go on a short walk. Keep your mind and body occupied. 

Take up a new hobby/activity
Kicking a bad habit is the perfect time to take up a healthy one. Spend more time exercising or doing something you enjoy. Activities like biking, swimming or yoga are not only fun but also beneficial for your mental and physical health. If feeling stressed or down is a trigger for you, becoming more active can help lower these symptoms. 

Don’t give up 
The decision to quit smoking was probably one of the best lifestyle choices you could make. You already took that first step, and although it may seem like an uphill battle, staying smoke-free will add years on to your life and improve your quality of life tremendously. Don’t give up, and don’t get down on yourself if you cave. It is never too late to quit smoking and begin the journey to better health. 
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Did you know that the herb feverfew is helpful for both back pain and headaches? Learn other helpful herbal remedies in my book: Looking East for Answers: How Oriental Medicine Can Work For You, available today!

www.lookingeastforanswers.com

https://twitter.com/NoelleOConnor_

lookingeastforanswers@gmail.com

https://www.facebook.com/Looking-East-for-Answers-1636415513291454/
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