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March 2024 Health Newsletter

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Current Articles

» Happy New Year!
» Better Sleep
» Unlocking Wellness: How Chiropractic Care Helps You Live Pain-Free 

» Too Much Food Variety in Your Diet Can Lead to Unhealthy Eating
» ADHD May Be on the Rise in U.S. Children

Happy New Year!

HAPPY NEW YEAR 2024

Resolution or no resolution? 29% of Americans will be making resolutions for 2024.43% made resolutions for 2023. Most people who make resolutions don't feel like they were sucessful. In fact, 80% quit by the second week in February. Most of this is due to unrealistic goals. 

Lasting change can come from the One Percent Theory or the Principle of Aggregating Marginal Gains. By improving 1% daily a person can improve by 37% in a year. The inverse failure is a 0% improvement over the course of a year.

The most common resolution is to lose weight. This is often a 50lb goal. January starts out well with regular gym attendence, drinking water, avoiding sugar, adding fruit and vegetables to the overall diet. After six weeks of little or no change to the numbers on the scale, the frustrated dieter gives up.

Flipping the script using Marginal Gains, lets revisit the weight loss goal. A 1% goal can be walking 20 minutes three times a week. Add invite a friend, spouse, or co-worker to this and it also gives an hour of personal-social interaction.

Another 1% percent can be drinking water.  Ideally  a person is supposed to drink 80 oz of water per day. Try drinking a glass of water with each meal. 

"Success is a few simple discipline, practiced every day; while failure is simple a few errors in judgement, repeated every day. -Jim Rohn

 

Author: James Clear
Source: jamesclear.com


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Better Sleep

How are you sleeping? People who sleep well are healthier on average. 4 in 10 Americans struggle to sleep due to racing thoughts. Your mind like your body, needs to be ready to rest. Calming your mind is the key to combating racing thoughts. Here are some helpful ideas to help you sleep better.

*Concentrated breathing- either Box-breathe in for 4 counts, hold for 4 counts, breathe out 4 counts, and hold your breathe for another 4 counts. There is also 4-7-8 breathing. Breathe in for 4 counts, hold for 7, and breathe out to the count of 8.

*Picuture your favorite place-think about it 

*Count back from 1,000- take deep breaths while counting. The concentration will pull you away from the mental race track

*Do a body scan-focus on relaxing one area at a time

*Listen to a bedtime story-there are great apps for this. Meditation and other calming apps work as well.

Article- Joan Chen at Consumer Reports

Have a Happy St. Patrick's Day and a very Happy Easter.

 

 

 

 

Author: Joan Chen
Source: Consumer Reports


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Unlocking Wellness: How Chiropractic Care Helps You Live Pain-Free 


Are you tired of living with persistent pain that hinders your daily activities? Have you been seeking a natural, drug-free approach to alleviate discomfort and regain control of your life? If so, chiropractic care might be the solution you've been searching for. Chiropractors are primary healthcare providers who primarily specialize in diagnosing and treating musculoskeletal conditions, providing relief from pain and promoting overall wellness through holistic methods. Let's delve into the basics of chiropractic care and how it can help you reclaim a healthier, pain-free life.

At the core of chiropractic philosophy is that proper alignment of the spine and musculoskeletal system is essential for optimal health and well-being. Chiropractors employ a variety of techniques to assess and address misalignments, or subluxations, that may be causing pain or dysfunction in the body.

The first step in your journey to wellness with a chiropractor typically involves a comprehensive evaluation of your medical history, lifestyle factors, and specific symptoms. This holistic approach allows the chiropractor to gain a thorough understanding of your unique needs and develop a personalized treatment plan tailored to address your concerns.

Central to chiropractic care are spinal adjustments, also known as spinal manipulations, which involve applying precise, controlled force to misaligned vertebrae to restore proper alignment and function. Through gentle yet effective adjustments, chiropractors can alleviate pressure on nerves, reduce inflammation, and promote the body's natural ability to heal itself.

In addition to spinal adjustments, many chiropractors may incorporate other therapeutic modalities into your treatment plan to enhance results and support overall wellness. These may include:

  • Soft tissue therapy: Techniques such as massage, myofascial release, and trigger point therapy can help alleviate muscle tension, improve circulation, and enhance mobility.

  • Therapeutic exercises: Chiropractors may prescribe specific exercises and stretches to strengthen muscles, improve flexibility, and promote proper posture, complementing the effects of spinal adjustments.

  • Lifestyle modifications: Depending on the chiropractor and location of their practice, they may be able to additionally offer guidance on various things including ergonomics, nutrition, exercise, and stress management strategies to support your overall health and prevent future injuries or pain flare-ups.

  • Education and empowerment: One of the hallmarks of chiropractic care is patient education. Chiropractors empower you with knowledge about your body and how to take an active role in your health and well-being, equipping you with the tools you need to live a vibrant, pain-free life.


Whether you're suffering from back pain, neck pain, headaches, or joint discomfort, chiropractic care offers a safe, non-invasive approach to addressing a wide range of musculoskeletal issues. By addressing the root cause of your pain and promoting natural healing from within, chiropractors help you not only alleviate symptoms but also improve your overall quality of life.

It's important to note that chiropractic care is not a one-size-fits-all solution, and outcomes may vary depending on factors such as the severity of your condition, your overall health status, and your commitment to following your chiropractor's recommendations. However, many patients experience significant relief and improved function after undergoing chiropractic treatment.

If you're ready to break free from the grip of pain and reclaim your vitality, consider exploring the benefits of chiropractic care. By restoring proper alignment, relieving pressure on nerves, and promoting holistic wellness, chiropractors help you get back to doing the things you love with greater comfort and ease. Take the first step towards a healthier, pain-free life today by scheduling a consultation with our office today!

Author: ChiroPlanet.com
Source: ChiroPlanet.com


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Too Much Food Variety in Your Diet Can Lead to Unhealthy Eating

The American Heart Association (AHA) is now questioning the assumption that eating a diverse array of foods is good for your health. This has been a diet recommendation for years, but doctors and nutritionists don’t agree on what an "array" or "variety" of food means. In fact, including a wide variety of food in your diet may actually be unhealthy. According to new studies, diversity in food choices is tied to poor diet, including eating refined sugars and grains, processed food, and sugar-laden drinks. Doctors once recommended getting a variety of food in your diet because it helps you get all the vitamins and nutrients you need. However, with the rise of cheap junk food and its availability, people are confusing variety with quality. The AHA Behavioral Change for Improving Health Factors Committee reviewed fairly recent studies on the topic of food variety in the diet, including its impact on obesity and eating patterns. Overall, they came to the conclusion that diversity in the diet doesn't necessarily connect to healthy habits. In fact, they discovered evidence suggesting that eating a wider variety of foods is tied to eating more food in general, poor eating habits, and gaining weight. Instead, researchers promote eating a large variety of healthy foods, including whole grains, veggies, and fruits.

Author: ChiroPlanet.com
Source: Circulation, online August 9, 2018.


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ADHD May Be on the Rise in U.S. Children

According to a new study published in JAMA Network Open, diagnoses of children with ADHD (attention-deficit/hyperactivity disorder) have increased significantly since 1997. Researchers found that the diagnosis rate for children with ADHD increased from 6.1% in 1997 to 10.2% in 2016. However, according to Dr. Wei Bao, there could be lots of reasons for this dramatic rise. For example, doctors are much better at diagnosing ADHD than they were 20 years ago. Dr. Bao also said that more people today are aware of the condition and its symptoms, which can lead to more kids getting screened and subsequently diagnosed. Bao and his fellows are researchers at the College of Public Health at the University of Iowa. They came to their conclusions by reviewing the National Health Interview Survey over 20 years. In particular, they honed in on answers to one question: Whether survey-takers' children had ever been diagnosed with ADHD or ADD (attention-deficit disorder). For scope, the most recent iteration of the survey from 2015-2016 collected data on over 18,000 children from age 4-17. Of that number, nearly 2,000 received an ADHD diagnosis. Though the research results are startling, experts advise parents and doctors to take the increase in children with ADHD with a grain of salt. This is because ADHD is commonly misdiagnosed.

Author: ChiroPlanet.com
Source: JAMA Network Open, online August 31, 2018.


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