Tag Archives: Balance

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simplify your health

Simplify Your Family’s Health

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Life is not complex.  We are complex.  Life is simple,
and the simple thing is the right thing.
– Oscar Wilde

Minimalism can provide many benefits to your life, be it less stress, more money or more time. What many people don’t realize is that it also applies to your family’s health and well-being. We are often told we couldn’t possibly figure out how to improve our health on our own, that it is a very complicated process. The truth is – it isnt.

If you follow these simple yet essentials tips your family’s health will improve, without leaving you overwhelmed (or broke!).

Move your body in a way you enjoy.

Traditional “exercise” is not mandatory. Sure, you can join a gym if you’d like but it’s not necessary – and the downside is your children can’t exercise with you. So, instead – why not walk more?

It’s that simple. Move your body way more than you currently are and your health will improve. Walking is a refreshing alternative to complicated aerobic routines and overpriced gym memberships –  it’s free, enjoyable and already a part of your everyday life. Plus, the whole family can be involved – even the dog!

The benefits of walking are endless – so let’s just name a few: it helps prevent and reduce the severity of chronic disease (like high blood pressure and diabetes), it also improves mood and mobility. The best part about these benefits is that it doesn’t take much time from your day to achieve them. Thirty minutes a day is where we see start to see great health benefits.

Besides these health benefits – there’s also quality and uninterrupted time as a family: Being outdoors and breathing fresh air promotes a sense of calmness that can lead to bonding time and better conversations. In addition, you’re leading by example -setting a great example by modeling good healthy exercise habits that can reap future benefits in a child’s attitude towards exercise and fitness.

If walking isn’t your thing – do something else. Hiking, pillow fights, dancing to music, bike rides, jumping on the bed, whatever your kids enjoy – anything to get your family moving.

Eat Clean

This one truly is simple – research has proven what matters most: make sure your diet consists mostly of real, minimally processed foods.

To successfully implement this into your life remember we often eat what’s convenient, and if you buy it and keep it in the house, you’ll eat it – so don’t buy it in the first place. The following are some basic ground rules to follow when eating clean. Eat more organic and/or local fruits and vegetables, and remember the fresher the food, the more potent the nutrients. Drink more pure filtered water (Divide your weight by 2, aim to drink that number in ounces). Eat a handful of raw nuts/seeds everyday. When it comes to meat and dairy – choose products where animals live as close to their natural state as possible -free-range, cage-free, grass-fed, raw milk etc.). Lower your intake of inflammatory/mucus producing foods (dairy, sugar, wheat) and instead aim to eat more raw foods that contain powerful enzymes and phytonutrients (try juicing).

You can even involve your children by letting them help make a green smoothie; this can be any combination of several greens, avocado, coconut oil, and a little fruit. They deliver great nutrient-dense antioxidants and phytonutrients from vegetables with the fruit added to sweeten and lessen any bitterness from the chard, kale and spinach. They taste great and your children will learn about new foods and become more comfortable in the kitchen. Just remember the 3 main ingredients should be plants, fat, and protein (not all fruit/sugar).

Make Sleep a Priority

Sleep is often the single most undervalued behavior in our lives—and yet it is the one with the most immediate power to improve our lives in every waking moment. Getting a good night of sleep is one of the cornerstones of health, your body needs this time to repair and heal. Research shows that inadequate sleep can have disastrous effects on your weight loss efforts, impair your concentration, and weaken your immune system.

When it comes to bedtimes – the earlier is truly the better. Now, I know early bedtimes may not be possible with some families’ schedules, which is totally understandable. But for those who can do it – I strongly urge you to try.

Research consistently shows that putting kids to bed early is beneficial for their physical, emotional, and cognitive development. Not only do kids tend to sleep more when the lights go out sooner, but they also may get a greater proportion of restorative sleep, too. Early kid bedtimes are also great for parental sanity. Sipping a glass of wine in silence? Snuggling up with your spouse to watch a grown-up movie for once? It’s really quite lovely.

In addition- sleep that happens earlier in the night tends to be more restorative than sleep that takes place later at night and in the early morning. So putting your kid to bed early may ensure that a higher proportion of her sleep is the extra-restful kind. And well-rested kids behave quite differently than sleep-deprived kids.

When kids (and adults) are sleep-deprived, their bodies release hormones including cortisol, adrenaline, and noradrenaline, which give them a second wind at bedtime and also make it harder for them go back to sleep early in the morning.

If sleep is an issue it’s worth noting – if you follow the other tips we mention here (walking more, eating cleaner, and getting adjusted) – your sleep will most definitely improve.

Remove Interference

Chiropractic care can literally change your family’s life, and enable you to live a pain-free life full of energy and vitality. That’s because chiropractic adjustments help reduce or eliminate pressure on your nerves—the same ones responsible for your everyday bodily functions. Chiropractic will help eliminate pain and inflammation, reduce fatigue, and restore normal balance and nerve flow to all your organs, giving you the energy, drive and peace of mind to go out there and live life the way it was meant to be lived.

Your child’s spine is affected by a multitude of things: starting with birth, leading to crawling/walking and slips and falls, to backpacks, texting, and computers as they grow older. If statistics are what motivates you – consider this – in the US alone, over 200,000 children are taken to hospital each year to have playground injuries assessed. Other likely times that our children will become misaligned include learning to ride a bike, sporting activities or hobbies, and minor or major car accidents.

The expertise of the chiropractor is in checking the child’s spine for misalignments that impair nervous system function therefore affecting overall body function. By removing the interference to the nerves, many of these conditions can improve and/or resolve naturally – without drugs or surgery. Regular chiropractic check ups are a key component in growing healthy kids.

Focus on the lifestyle, not the goals.

Strive to make eating well and moving your body in an enjoyable way part of your family’s daily life. Enjoy the journey and do these things for the right reasons – and you’ll improve your health, fitness and quality of life.


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chiropractic and yoga

Improve Your Yoga Practice

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Are you having trouble doing certain yoga poses on your list? It might not be just your balance or flexibility that’s holding you back – it could be a sign of a structural shift in your spine. Read on to learn how regular chiropractic care can enhance your yoga practice and have you saying “ohm” in no time.

chiropractic and yoga

Restoring Health and Balance

Your body craves alignment. When we are properly aligned – our bones – not our muscles, do the bulk of the work to support our weight, reducing effort and strain.

When the muscles around your spine tighten up, your first instinct may be to stretch or try things like yoga to loosen those muscles up. But the reality is that oftentimes, your muscles are tense because the joint itself is locked up and affecting your nerve roots that supply those muscles.

Chiropractic adjustments help to improve posture, range of motion, and flexibility.  These are all very important parts of a strong yoga practice, so one can see how routine adjustments are beneficial to practice. When the spine shifts out of place it can cause your muscles to hold themselves in tough positions in order to cushion what lies beneath. It’s your muscles’ way of protecting what is essentially an unstable joint.

When movement and alignment are restored, the muscle doesn’t have to be as tense anymore – that is, it doesn’t have to work to protect an unstable joint by holding everything locked into that position.

In this way, we find that chiropractic is complementary to restorative yoga. You can combine them to help you recover from injury, or even if you’re just trying to get yourself into positions that don’t seem to be working for your body. The problem may lie in your muscles, but it could also lie in your spine.

Yoga Practice

Yoga practice addresses the mind, body, breath and spirit. We live our lives through our nervous system, constantly assimilating and responding to internal and external stimuli. Whether our responses can be controlled or not, becoming aware of our body and mind stuff offers a means to take the reins and steer toward balance.  Removing impediments to the body’s natural flow of energy (whether it’s through movement, chiropractic care, breath, meditation, diet or otherwise) engenders vitality and a balanced state of health.

Like chiropractic, yoga is another tool to help realign the body.

What’s more, postural awareness is an important practice within yoga, both on and off the mat. Posture has an obvious impact on spinal health, but it also impacts our emotional and bio-physiological health. Through awareness, we can shift ingrained movement and holding patterns within our bodies (such as hunching over cell phones and computers), as well as learn to respond to external stressors in a more mindful way. Chiropractic care is one such way to realign the body and its nervous system thereby offering balance and health.

At True Health, we have countless patients who have combined yoga with chiropractic care. In doing so, they’ve found that they have become more flexible and limber over time. Joints that were typically stiff were now lubricated and moving more easily because of regular adjustments. Yoga poses that were once forced into completing have become more fluid to move through. Most importantly, their yoga practice has become that much more fun and fulfilling!

How has chiropractic care enhanced YOUR yoga practice? Share your story with us in the comments!


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5 Tips for a Healthy Thanksgiving

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healthy thanksgiving

Whether you’re hosting Thanksgiving this year, or simply showing up to eat, the holiday’s can be stressful for the health-minded individual.  The good news: We’ve got 5 excellent tips to keep your holiday the way it should be – filled with family, relaxation and health!

 

1. TURKEY TROT: Start your day off with a brisk fall walk (or run!). Starting your day with exercise is a great way to boost your confidence and keep your health at the forefront of your day (chances are there is a 5K kicking off first thing in the morning in your neighborhood). It’s also important to have some non-food related activities planned (after dinner walk, playing catch, etc.) instead of eating as the sole entertainment.

2. ADD GREENS: Get some color on your plate! Adding delicious, colorful salads and leafy greens to the table before and in addition to turkey time will satisfy your body’s craving for nutrients and prevent over-eating during the main event. Use caution around the junk carbs that your family may push on you – like stuffing, dinner rolls, and pies.

3. SHOW SUPPORT: Support others who are practicing healthy habits during the holidays- don’t sabotage your family or friends by guilting them into over indulging. Be thankful and grateful for what you do have in your life and share with others.

4. DON’T STRESS: No matter how many quality ingredients you put on the table, if you’re weighed down with STRESS during the holidays, you’re not functioning at optimal health! Adjustments help you to better adapt to the stress of the holiday season.

5. DRINK UP: Don’t get too excited – we’re talking about water, it’s important to balance any alcohol intake with water consumption. Plus, staying hydrated is one of the best ways to keep from overeating.

Happy Thanksgiving from True Health Family Chiropractic!

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One Size Does Not Fit All

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one_size_does_not_fit_all

There is no “one size fits all” in our practice.

As a Structural Chiropractor, my responsibility is to to look beneath the symptoms, and address the primary cause of your condition. If we can correct a structural issue and create changes that will not only eliminate the patient’s pain but also improve their overall quality of life, then we would be negligent not to do so.To simply address the pain, is like cutting the heads off all the dandelions on your lawn, and hoping that the dandelions will never return. For some patients, that means a few weeks of adjustments – for others, it could mean months.

The reason that we conduct such a thorough examination on the first visit – using only objective measurement – is so that we can recommend to the patient, exactly what they need. Your spine is the foundation of your body, and all of the organs, muscles, and connective tissue are built around it. Our job is to reset your body in such a way that will counter some of damage that is often discovered during the examination. This will allow the body to heal, thus leading to reduction, and hopefully elimination of any secondary conditions.

Using the findings from examination, we determine how to specifically make the appropriate corrections to your spine. Rest assured, at True Health, you will always get customized chiropractic care based on YOUR individual needs.


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Your Body’s Circuit Panel

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Your Body's Circuit Panel

Think of the electrical system in your home. When a power surge stresses the system, a circuit breaker trips to prevent the house from burning down. Now, what if the circuit that was tripped powered the refrigerator? The food inside would start to spoil unless you could get the power turned on before it was too late. As you can see – the problem is not the refrigerator, but the power to the refrigerator.

The tripped circuit breaker OBSTRUCTS the refrigerator’s power source preventing the refrigerator from operating efficiently. In regard to your body, when a structural shift is present, your nervous system is underpowered.

Why is this important? Your nervous system connects to every system in your body. From your muscles and bones, down to your organs like your heart and stomach. It even controls things like your immune system. In many ways, it’s like the electrical system of your house with your brain stem acting as the power source.

When our body has stress beyond our ability to adapt properly (like too many Christmas light strands plugged into a circuit), then the breaker will keep tripping (a recurring shift in the spine and associated secondary conditions).

Make sure your electrical system is working by getting all the necessary structural corrections, at True Health Chiropractic.


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