Page 2 – Sharing Chiropractic Health News and Advice Because We are Addicted to Good Health!

Winter Fitness Tips for the Rest of Us

October 25, 2018 blog@chiroaddict.com

Do you have family members, close friends or coworkers who just can’t wait for the winter weather to get here? Maybe they’re hardcore skiers or snowboarders. Maybe they’re ice skaters or hockey players. Or perhaps they’re all-season runners looking forward to a change of pace. Whatever they’re into, this article IS NOT FOR THEM. This article is for the rest of us.

One of the great challenges faced by many people who live in four-season climates is how to stay active and get enough exercise once the temperatures start dropping. When it’s cold and wet outside, few of us have the “Just Do It” mentality of Olympic marathoner Joan Benoit. She’s inspired a well-known Nike commercial that showcases her commitment. Joan (bless her) takes one look out the door of her Maine cottage at 5:25 in the morning, sees a raging snowstorm, and goes out for her morning run anyway. That’s why Joan is an Olympian.

But no matter how important we know it is to remain active during the cold months, most of us still need a little inspiration—and a plan. To help out, we’ve compiled a list of tips to help you get your winter exercise this season.

Outdoor Fitness Tips

Don’t let the cold weather keep you indoors. Bundle up, wear lots of layers, don’t forget your gloves and hat, stretch first, and then step out to enjoy the brisk air.
Remember your New Years’ Resolutions about exercise, and try to keep to them. Just a 10-15 minute walk every day before dinner can do wonders to keep you healthy and fit.
Buy yourself a pedometer and set a goal of walking 10,000 steps a day. If you’ve got a dog, his or her walks are great opportunities to add to your daily total.
Go for walks in the snow, or just go outside and rake leaves or do other work in the yard.
If you’re fit (check with your doctor first), rather than lamenting that accumulation of snow, go out and shovel some of it. It’s one of the best forms of exercise you can get provided that you use proper form and take the right precautions.
If you’re normally athletic and in good shape, consider learning a new winter sport such as skiing or snowboarding.
If you’re more sedentary, consider lower-impact sports such as snowshoeing, cross-country skiing, tobogganing, or skating.
Plan your social activities around your exercise plan, and allow your friends and family to get in on the fun—and the exercise—too.

Indoor Fitness Tips

Remember the benefits of exercising at home. Consider buying a treadmill or exercise bicycle and some hand weights or stretch bands and exercise in front of your TV instead of being a couch potato.
If you’re not really an exercise-at-home kind of person, consider joining a gym. They often have special membership prices at this time of year, and most of them also offer courses in things like yoga, martial arts or aerobics.
At work or on the way there, take the stairs rather than the elevator or escalator.
Turn your housework into an exercise program, staying active by dancing your way through the vacuuming, mopping, and window washing. It’s more exercise than you think, and it has the extra benefit of keeping your house clean.
If it’s really too cold to be outside, go to the mall and do some “mall-walking,” getting your exercise and your shopping taken care of at the same time.

Remember—every season offers its own unique opportunities to get healthy and stay fit. During the winter months, all it takes is a little creativity and a willingness to adapt. The change of pace can do you good!

If you haven’t been physically active in a while and you’re kick-starting a new fitness routine, we encourage you to check with your doctor first. This is particularly true if you have known health conditions or are prone to injury. We can be a great resource when it comes to designing structured exercise programs that help you meet your goals. Call or visit our office today!

Delicious but Healthy!

October 23, 2018 blog@chiroaddict.com

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Here’s a Grab and Go Breakfast Idea or Snack!

October 23, 2018 blog@chiroaddict.com

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Why Coconut Oil is a Healthy Fat

October 18, 2018 blog@chiroaddict.com

Information

Coconut oil has saturated fat, and we’ve been lead to believe that saturated fats are bad. But Dr. Bruce Fife explains the difference in the saturated fat found in coconut oil. He discusses how those fats are healthy for the body and how other saturated fats found in meats for example, are not as healthy.

An Easy Peasy Make-A-Head Breakfast Recipe!

October 15, 2018 blog@chiroaddict.com

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What You Should Know About the Flu Shot!

October 12, 2018 blog@chiroaddict.com

We hope you will take the time to watch!

What Everyone Should Know About Heavy Metal Poisoning

October 11, 2018 blog@chiroaddict.com

Even if you do not spend a lot of time in an industrial manufacturing environment, there is a chance that you may be exposed to heavy metals on a regular basis. Although it is not a common problem, you could be at risk of heavy metal poisoning (sometimes referred to as heavy metal toxicity) from such things as eating lots of large fish, getting some types of immunizations and painting your bedroom.

There are 35 metals that are considered toxic to us, though only 23 of them are actually categorized as “heavy metals”. Of these, the 15 most common (and therefore the ones to be most concerned about) are arsenic, bismuth, cadmium, chromium, cobalt, copper, iron, lead, manganese, mercury, nickel, selenium, silver, thalium and zinc. Some of these (such as copper, iron, manganese and zinc) are metals that our bodies require in trace amounts in order for us to maintain good health. However, an overabundance of any of these metals can lead to serious health problems such as reduced function of the brain and central nervous system, alteration to the structure of the blood and major organ damage.

The problem lies in the fact that the body cannot metabolize heavy metals easily, so they bioaccumulate in the soft tissues. Arsenic, lead and mercury are the most frequent sources of heavy metal toxicity.

Symptoms of heavy metal toxicity include chronic pain, general discomfort and fatigue, brain fog, chronic infections, food allergies, gastrointestinal problems, dizziness, headaches and/or migraines, mood swings, depression, anxiety, and feelings of numbness, tingling and burning in the extremities.

If you have many of the above symptoms, there are a few tests you can take to determine if you have heavy metal poisoning. Tests that can determine the presence of heavy metals in your body include a blood test, urine test, x-rays, fecal analysis and a hair and fingernail analysis.

Conventional treatment for heavy metal poisoning usually involves some form of chelation therapy that uses a chelating agent to remove heavy metals from the body. During chelation (from the Greek word meaning “claw”), the chelating agent binds to the heavy metals in the body so they can be excreted.

Following are some tips on how to reduce your risk of heavy metal poisoning:

Eat large fish such as tuna sparingly. Fish at the top of the food chain bioaccumulate heavy metals such as mercury, which is why scientists and nutrition experts advise that you eat fish only twice a week. If you want to get more oily fish in your diet, stick with small fish such as sardines, which are low in heavy metals.

Have any mercury fillings removed from your teeth. Ask for glass ionomer or composite (resin) fillings, which are not only better for your overall health, but are comparable in price and better for the long-term health of your teeth. If your dentist insists on using mercury fillings, change dentists.
Ban smoking from your house. Not only can second-hand smoke affect your health and the health of your family (particularly your children), but so can “third-hand” smoke. Studies have found that even those who smoke outside still carry the residues of tobacco smoke on their clothing and in their hair (which is why you can always tell who is a smoker when in an elevator with them). These residues include arsenic, lead, polonium and other carcinogens.
Eat organic food as much as possible. Conventional agriculture uses a lot of heavy metals in food production, from fertilizers and insecticides to storage.
Ceramic dishware from some foreign countries can contain heavy metals such as lead and cadmium in their paint. Check to ensure your dishware is free of these substances.

Taco Soup Makes a Healthy Fall Dinner Choice!

October 8, 2018 blog@chiroaddict.com

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Easy Guacamole Recipe for a Healthy Snack!

October 5, 2018 blog@chiroaddict.com

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Raking Leaves and a Pain-Free Fall

September 28, 2018 blog@chiroaddict.com

With summer becoming a distant memory, the leaves will soon be turning colors and falling from the trees, blowing about your yard, driveway and sidewalk. So it’s only natural that your thoughts are turning to the day you’ll need to get the rake out and start to work. However—as with all maintenance and household tasks that require some physical exertion—it‘s very important for you to take a few common-sense precautions against accident and injury.

Fall yard work, leaf raking and other outdoor activities carry numerous risks, including upper and lower back strain, neck strain, and shoulder pain. Just like sports, this type of physical activity can increase your chances of getting hurt if your body isn’t properly prepared for it. You can avoid these types of injuries by warming up, stretching and maintaining good posture as you go about your work.

Athletes are able to reduce the risk of injury by warming up and stretching. You can use this approach too. The American Chiropractic Association (ACA) recommends 10-15 minutes of stretching exercises such as trunk rotations, side-bends and knee-to-chest pulls. When these are combined with a short walk or some jumping jacks (which help to stimulate circulation) and followed by additional stretches, the body is ready for the sort of manual labor associated with raking and yard work.

While raking your yard, good posture can also prevent back problems—make sure you keep your back straight and your head up! Use common sense while working: lift with your legs and bend with your knees, taking care that you don’t strain your back while picking up bundles of leaves and grass. If you’re likely to carry heavy items, hold them close to your body to help prevent back strain. In order to take the pressure off your back, rake using the “scissors” stance: put your right foot forward and the left one back, then reverse after a few minutes. When using a lawn mower, try to use your core body weight to move it as opposed to your arms and back.

Also, remember that it’s important to pace yourself and take frequent breaks. This is particularly important when the weather is hot. If this is the case, also be sure to drink lots of water and wear sun-protection such as a hat, sunblock and sunglasses. Switching tasks regularly can help prevent repetitive motion injuries in vulnerable muscle groups—change body positions, or simply move onto another job for a short period of time before returning to the previous one.

Investing in extra protective gear (maybe some gloves to prevent blisters, a mask if you’re prone to allergies and protective eyewear) can make life easier while taking on outdoor chores. Ergonomic tools with extra padding, larger or curved handles are less tiring to use over a long time period.

One of the most useful things you can do to help prevent accidents and injuries is to have a plan for what you want to accomplish and to make sure that you have realistic expectations about how much you can get done in the time available. If you’re unaccustomed to physical labor, chances are pretty good that you’ll feel a bit stiff or possibly sore the next day. If this happens, you can use ice to soothe the discomfort. Of course, chiropractic care is always available if you need it.

As chiropractic physicians, we’re experts in diagnosing and treating a wide variety of conditions that affect the musculoskeletal and nervous system. We know from experience how easy it is for fall clean-up to unexpectedly go wrong. Please be smart and take reasonable precautions!