Winter Fitness versus Winter Hibernation

Winter Fitness versus Winter Hibernation was originally published on http://www.americanchiropractors.org

Winter fitness is critical in cold climates. Your heart, lungs and muscles know no season. We all need regular exercise and activity to stay healthy regardless of how cold it is outside.

If you hibernate during the winter, it will have fitness consequences. Not paying attention to winter fitness in your 20’s will be different than in your 60’s. The consequences for cumulative poor health choices snowball as we get older. As with any health habit, consistency is the key to fitness.

In your 20’s and early 30’s, you have an opportunity for building speed and power that will be unlike any time in your life. As we watch the Olympics, we realize the competitors are all young. Not young as in “50 is the new 30” young. As in actual young—25.

When a 30 year old chooses not to participate in winter fitness, they are going to lose their athletic performance but odds are, in a month they will gain it back quickly. Between 20-35 is really the time to pay attention to intervals. Core training to keep your body from becoming injured is also critical. Now is also the time to take care of little injuries and get yourself back in the game. How many of us know 55 year olds who are still blaming that bum knee they injured in high school for their 50 lb weigh gain?

As we reach middle age, between 35-50 you have the opportunity to build your endurance if you pay attention to winter fitness. Consistency becomes much more important as you lose your fitness a lot quicker than when you were young. Those years are the most easy to fall off the bus with raising kids and traveling for work. When you are short on time, make sure to still get it done. If you need to start bike commuting to work to make sure you get exercise, do it. If you have an opportunity to do a workout class at lunch through your company, take advantage of it. Injuries will inevitably limit when you can do. My choice at 35 was continuing to play tennis and be sore all the time or find something without so much stop and start. If this age group takes the winter off, they will lose their entire base or habit.

If you can’t do your full workout, at least do a partial workout each day to keep it top of mind. Instead of watching your kids sports practices, do your own workout.

As you hit the 50-65 year demographic, hopefully you start to find more time for yourself. Now is the time to set your body up for a happy retirement. If you’ve let others rule your calendar, now is the time to recommit. Some of the fittest people I know are in their 50’s and 60’s. Fitness has been a life long habit and priority for them. If it hasn’t been for you, it is never to late to start. With some quality instruction and consistent chiropractic care for the injuries that inevitably pop up, you can become fitter.

How you manage your excuses now will determine how you spend your retirement. Will you still be hiking and biking? Or will you be making excuses for your injury from 30 years ago? As a reminder, manage your joint health NOW. At Active Family Chiropractic, we can help you.

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What is Health?

What is Health? is available on ACC Blog

Almost everyone says that health is their biggest asset.  For example when a mom is pregnant and she is asked about what sex she wants the baby to be, her response is almost always, “I don’t care just as long as the baby is healthy.”

So if health is the biggest asset we have, what is the definition of health?  The scary part is that I can ask a room of 20 people that same question and get 20 different answers!  Most of the definitions are some version of “health is when I fell good and am out of pain.”  Although that is the most common answer, it is a very flawed thought process that in my opinion is a contributing factor in America’s healthcare crisis.

Symptoms are not a good indicator of health! Five out of six people with heart disease or cancer have no symptoms.  The have no symptoms, but are definitely not healthy.   In the same light symptoms are actually good things.  For example, look at a fever.  A fever is the body’s natural defense against foreign invaders.  It strengthens the immune system during an infection and helps to build protection for future infections, among other things.  So does it make sense to artificially lower a fever?  NO!

Health is how you function! Your nervous system is the master control system of the whole body and controls and coordinates the function of the body!  So since that is true it makes sense that in order to reach optimal health, it is extremely important to have a properly functioning nervous system.   That is my goal as you chiropractor; we remove the interference in your nervous system so that you can reach optimal health.   It is that simple.

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2 of the Best Sugar Substitutes

The following blog post 2 of the Best Sugar Substitutes is republished from AmericanChiro

Sugar, particularly refined sugar, is present in a large amount of the foods we consume regularly.

“Refined” refers to a chemical process that sugar goes through to remove impurities and, consequently, happens to remove beneficial nutrients. Too much refined sugar can lead to many health problems, including diabetes and cardiovascular disease.

Cutting back on sugar is a part of a healthy lifestyle. You may consider replacing refined sugar with sugar substitutes, but it can be confusing to navigate your options and make a healthy choice.

Here are two of the best sugar substitutes you can use to swap out refined sugars:

Natural Sweeteners

Natural sweeteners are thought to be healthier than table sugar or other sugar substitutes because they are less processed. However, the vitamin and mineral content in natural sweeteners are not significantly different than regular sugar.

Natural sweeteners have a high caloric value but are more slowly absorbed and metabolized in the body leading to lower and slower rise in blood sugar. As such, natural sweeteners are good for individuals with diabetes, but not so much for weight loss and dieting.

Examples

• Honey
• Fruit juices and nectars
• Molasses
• Maple syrup
• Agave

Artificial Sweeteners

Artificial sweeteners are synthetic sugar alternatives that may be made from naturally occurring substances. While they aren’t the healthiest sugar option, they are an attractive alternative to refined sugar because they do not add any extra calories to the diet and are generally much sweeter than regular sugar. A little goes a long way with artificial sweeteners. However, be cautious when using artificial sweeteners in place of sugar.

Examples

• Aspartame
• Sucralose
• Stevia

Hidden Culprits

Look out for the following terms that are different ways of saying refined sugar:

• Words ending with the suffix “-ose” such as sucrose, glucose, fructose, maltose dextrose, lactose
• High fructose corn syrup
• Evaporated cane juice
• Fruit juice concentrates
• Cane crystals
• Corn sweetener

Consider making a habit of checking food labels for hidden refined sugars where you might not expect it, such as condiments, pasta sauces, breakfast cereals, and crackers to name a few.

Click here for some tips to help you navigate food nutrition labels.

Your chiropractor is educated in basic nutrition when it comes to inflammation. Sugar is one common source of inflammation in the body, which can contribute to existing muscle or joint pain. Talk to your local chiropractor for more information about how your diet can be impacting your spine, muscle, or nervous system and to learn more about how you can manage your sugar intake.

 

Resources

Artificial sweeteners and other sugar substitutes. Mayo Clinic Website. 2018. Available at: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936. Accessed January 8, 2018

from American Chiropractors Directory - Feed http://www.americanchiropractors.org/chiro/2-of-the-best-sugar-substitutes/

8 Tips for Winter Walking

The blog post 8 Tips for Winter Walking is courtesy of http://americanchiropractors.org/

Whether you’re going outside for some exercise, running an errand, or simply getting to and from a vehicle, winter walking can be hazardous.

There are some precautions you can take to make sure you get to your destination safely. Here are 8 tips to avoid a slip and fall on snow or ice:

1. Choose the right footwear: there are some great options for winter boots that provide slip-resistance. Look for these features: rubber soles, non-slip tread
2. Plan ahead: Give yourself extra travel time so you can walk without being rushed
3. Don’t be distracted: Avoid walking and using your phone at the same time
4. Be on the lookout for ice: Avoid icy patches when possible. When in doubt, assume that all dark and wet pavement surfaces are slippery
5. Be prepared: If you don’t have salt for your stairs, driveway, or walkway, use sand or non-clumping cat litter to sprinkle on icy surfaces outdoors. If possible, only walk on paths that receive maintenance. Don’t take shortcuts where snow isn’t regularly removed
6. Use support: Use handrails when available and steady yourself on the door frame of your car when getting in and out of a vehicle
7. Don’t compromise your balance: Avoid carrying items in your arms as that may cause you to be unbalanced. Walking with your arms swinging at your sides is the best way to maintain balance. Make sure to keep your hands out of your pockets to help with balance and walking posture (don’t forget your gloves)
8. Walk like a penguin: When the terrain is super slippery, try practising these “penguin-like” techniques for stability:
   • Keep your feet “flat-footed” (place your whole foot down at once—this also slows your walking speed)
   • Take short strides or shuffle your feet forward
   • Keep your knees slightly bent and feet pointed out. Lean forward slightly

Make sure to check for weather updates before you heard out and sign-up for weather notifications. Take care of yourself this winter!

If you’re experiencing any winter-related aches and pains, reach out to your local chiropractor.

More resources for winter health:

• 9 Tips to Stay Active during the Winter Months
• How Lack of Sunshine Can Impact Bone Health
• Tips for Fighting the Winter Blues
• 7 Ways to Make Your Snow Shovelling Safer
• Shovel Light

from American Chiropractors Directory - Feed http://www.americanchiropractors.org/chiro/8-tips-for-winter-walking/

TrueVine Chiropractic – Marshall Story

The article TrueVine Chiropractic – Marshall Story is courtesy of http://americanchiropractors.org/

TrueVine Chiropractic – Marshall Story from True Vine Chiropractic on Vimeo.

Healthy by choice, not by chance.

We are consistently told that our health problems come from either genetics or bad luck, and that once we are sick, the best we can do is control and cover up symptoms.  At True Vine Chiropractic, however, we know that there is always a cause for health problems and the best way to heal is to find and correct the cause.

The post TrueVine Chiropractic – Marshall Story appeared first on TrueVine Chiro.

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Tingling Numb Fingers

The following post Tingling Numb Fingers is republished from www.americanchiropractors.org

Do you ever wake up with tingling numb fingers? I certainly have had a problem with this at times. Tingling numb fingers are one of the most common complaints in my office. Fingers that are tingling and numb can be cause by multiple different problems.

Diagnosing the Problem
The first step when someone visits my Plymouth chiropractic clinic with tingling numb fingers is taking a detailed history. My questions revolve around investigating which fingers are numb and tingling. Different nerves affect different fingers. Each nerve that supplies your hand takes a distinct path. Your radial, ulnar and median nerves can all be caught in different places. Each nerves will cause different symptoms. A quick google search will provide you with many interesting diagrams detailing the nerve pathways throughout your upper body: https://www.pinterest.com/explore/axillary-nerve/?lp=true

Once someone explains their problem in a detailed way, I can determine the potential problem areas. Nerves can be caught as they run through your spine. Nerves can be entrapped as they run down your arm. They can become entrapped through your cubital or carpal tunnel. If you have tingling in your hand, pay attention to which fingers are tingling and numb. Also, pay attention to where in your arm you feel the symptoms.

Developing a Treatment Plan
After we gather all the information, I can work with my patient to develop a treatment plan. Depending on which nerve is entrapped the treatment is different. On some of my patients we need to do deep muscle work to make all the tissues in the arms glide better. Some people need to make changes in how they sleep; perhaps not falling asleep with their elbows bent or their neck scrunched up. Some people need their necks adjusted and others their wrists bones.

The bottom line is that you can’t resolve your tingling numb fingers on your own. If this problem affects you, please see a highly recommended chiropractor to help resolve your problem. I am always happy to help you at my Plymouth chiropractic office if you call me. 763-553-0387 www.activefamilychiropractic.com

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Lower Back Pain from Sitting

The blog post Lower Back Pain from Sitting Read more on: www.americanchiropractors.org

Lower back pain is one of the most common complaints that chiropractors address. Lower back pain from sitting seems inescapable in our tech driven world. There are however plenty of ways to combat it. Common sense goes a long way in improving your lot and there are a lot of tools that will improve your life and your spinal health.

The first thing you can do is free.  Keep a bottle of water at your desk and drink; a lot. Nature’s call will force you get up from your desk regularly AND you will stay hydrated. Making sure you get up and take a small walk around the building every hour is a great way to make sure you prevent lower back pain from sitting.

Exercise is also an important tool to combat lower back pain. Strengthening your core keeps your body more stable and resistant to injury. Here is a video that I made with basic core exercises: https://youtu.be/bUWDEvZxj9Y While it’s clear I will never star in Hollywood, doing these regularly will go a long way in strengthening your body.

If you really want to avoid lower back pain from sitting, the obvious answer is don’t sit. Does that mean I think standing desks are the perfect cure? No. Standing desks come with their own challenges. The key to avoiding lower back pain is varying your position frequently. If you have a standing desk, get a thick mat to stand on and go back and forth between sitting and standing frequently throughout the day.

One of the best things you can do to relieve the damage that comes to your lower back from sitting is to get adjusted by a chiropractor regularly.  A weekly adjustment is the best insurance policy you can buy to combat the long term effects of sitting. It will help your nervous system work properly to fire your muscles in patterns that your nerves are meant to fire and activate. It will also help knock the “fuzz” out that builds within your fascia and winds everything up into muscular patterns that cause compensation and pain over time.

At Active Family Chiropractic, we are always here to help. Conveniently located in Plymouth, we are just a quick phone call away.

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