4 Ways to Rise and Shine With the Power of Exercise

4 Ways to Rise and Shine With the Power of Exercise

By Editorial Staff

It’s 5:00 a.m. and you’ve just been roused for a quick trip to the bathroom, but that’s not nearly enough to get you out of bed and started with your busy day. So it’s back to the cozy sheets for another hour – time that could be well-spent on an endeavor that would accomplish two important things: help you stay fit and make certain it’s not hanging over your head the entire day.

We’re talking about exercise, of course, something too many people leave until the end of the day – only to find their motivation and energy have waned beyond repair. Here’s how anyone, even the “I’m not a morning person,” can rise and shine with the power of exercise.

1. Prepare the Night Before: Making sure you get your morning exercise in starts with proper preparation the night before, ranging from a sensible bedtime (allow for 6-8 hours of restful sleep) to nutrition (no heavy / greasy foods) to attire (set out your workout outfit so it’s ready to slip on in the early-morning darkness).

2. Give Yourself a Reason: Too often, the best plans are easily abandoned first thing in the morning, when fatigue and a sense of “Wow, this is going to be a busy day!” sends your body and brain into a flight (From exercise) mode. Combat this tendency by giving yourself a reason to get up and go, whether it’s a new routine you’re going to try, new goals you’d like to meet or even a new playlist to listen to while you’re working out.

3. Don’t Do It Alone: An exercise buddy is a great idea for all hours of the day, but if you’re trying to get to the gym in the early morning, you need a partner who’s on your side to remind you – and who you don’t want to let down. Skip a day when you’re a solo exerciser and you’ve hurt yourself; do it when you’ve got a partner and you’ve hurt them, too. Team up to motivate one another and ensure you get the job done.

4. Shake It Up: Just because you’re exercising in the morning doesn’t mean you can’t mix up your routine every now and then, particularly if convenience dictates it. Just be cognizant of the fact that if you work out at a different time of day, once or a few times in a row, it may be harder to get back to your morning exercise routine. The fact is, fluidity and consistency are both key to a healthy relationship with exercise, just as with anything else in life. You need to teach yourself how to prioritize your workouts without feeling you’ve let yourself down / given up just because you had to change up the time.

So use these strategies to start your morning with a great workout – and then get on with the rest of your day, confident that you’re building a better you and relieved that you’ve crossed “work out” off your To-Do List!

Addicted to Mobile Devices: Can We Break the Habit?

Addicted to Mobile Devices: Can We Break the Habit?

By Editorial Staff

You’ve probably suspected it for at least the past several years, particularly if you have a preteen or teenage child, but now teens themselves have confirmed it: they’re addicted to their mobile devices.

According to a survey conducted by nonprofit organization Common Sense Media, one in two (50 percent) of teens say they are addicted to their mobile devices. What’s more, nearly eight in 10 (78 percent) of teens check their mobile devices at least every hour, and 72 percent “feel the need to immediately respond to texts, social-networking messages, and other notifications.”

And teens aren’t the only culprits when it comes to being addicted: According to the survey, “Technology Addiction: Concern, Controversy, and Finding Balance” 27 percent of parents say they’re addicted to their mobile devices.

When parents were asked about teen addiction to mobile devices, and vice versa, the numbers were similar: Fifty-nine percent of parents said teens are addicted to mobile devices, while 28 percent of teens said parents are addicted.

If there’s any good news, it’s that many teens and parents share a concern for doing something about their addictions: According to the survey, approximately one in two parents “very often” or “occasionally” try to spend less time consumed with their mobile devices, while approximately one in three teens do the same.

For more data from this intriguing survey on mobile devices and the teen-parent dynamic in particular, click here.

Perfect Your Posture, Improve Your Health

Perfect Your Posture, Improve Your Health

By Editorial Staff

One hundred and thirty thousand years ago, when residents of the planet possessed complete Neanderthalic characteristics, posture wasn’t really that high on the list of health priorities, to say the least. At the time, we assume finding food, surviving the seasons and avoiding death by all manner of creatures were considerably more important. But this is 2011 and we can stand upright, walk upright and consider our health a precious asset. And yet, like the Neanderthals, our apparent disinterest in good posture remains.

Why is good posture so important? It’s pretty simple. When the spine is properly aligned with its natural curvature and the entire body – from the ears to the shoulders to the hips, knees and down to the ankles and feet – is in balance, we maximize spine health and avoid poor posture-related pain and dysfunction. Ideal posture creates ideal balance; it also optimizes breathing and circulation. And shouldn’t we all want to achieve that?

May is National Correct Posture Month, so we thought it was high time to get you out of your slumped, bent-back, round-shoulders position that is likely all too common if you work at a computer, spend considerable time texting or checking e-mail on your cell phone (who doesn’t these days?), or engage in any of the countless activities that put your back, neck and spine at risk courtesy of poor posture. It’s time to stand tall, walk tall and improve your spinal health, all at the same time!

For tips on the best ways to perfect your posture, look no further than Straighten Up America, a health promotion initiative developed in 2005 with an admirable vision: to educate the public about the importance of good posture and spinal health, to the point that “every American will take two or three minutes every day to care for their spinal health, just as they care for their dental health.” Straighten Up, which partners in promoting the nation’s health with the President’s Council on Physical Fitness and Sports, is designed to get children and adults up and moving while they improve their posture and spinal health. The Straighten Up program also includes healthy lifestyle recommendations congruent with the goals and objectives of Healthy People 2010, America on the Move, Steps to a Healthier US and the 5 A Day programs.

One of the earliest tests of this program proved quite encouraging: After five weeks of daily practice of “Straighten Up” exercises, more than 80 percent of participants reported improved posture; just under 80 percent said they had strengthened their core muscles; and 80 percent reported that after performing the exercises, they now sat and stood more upright, and their backs felt more comfortable in that position.

Are you and your family ready to perfect your posture? Here are a few Straighten Up exercises; to download the complete list and for more information, visit www.straightenupamerica.org.

The Butterfly: Standing and with head held high, belly button in, place your arms behind your head and gently pull your elbows backward. Slowly and gently press your head against your hands while counting to two. Relax, breathe, and repeat three times.

Tilting Star: With head high and belly button in, spread your arms and legs into a star. Breathe in and slowly stretch one arm over your head and slide your opposite arm down your leg. Slowly tilt your star to the opposite side. Relax. Repeat two times.

Twirling Star: In the star position (hands and legs forming a star; see Tilting Star description), turn your head to look at one hand. Slowly twist your entire spine to watch your hand as it goes behind you. Relax and repeat (each side) two times. Keep your head high, belly button in.

Is Lack of Sleep Killing Our Teens?

Is Lack of Sleep Killing Our Teens?

By Editorial Staff

We all know how important sleep is – if you don’t, go without it (or without enough of it) for a few days and then see what happens, even in the short term.

Now consider the established consequences of chronic sleep problems: increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke, among other health issues.

Who’s suffering? Anyone can experience sleep problems, whether short or long term, but research is revealing one population may be at particular risk: teens – and some of the consequences are issues that already keep worried parents awake at night.

A study by the Centers for Disease Control and Prevention suggests teens who get less than seven hours of sleep a night are more likely to engage in one or more risky health behaviors including texting and driving, drinking and driving (or riding with a driver who’d been drinking), or not wearing a seat belt than teens who get nine or more hours of sleep nightly. Of course, all of the above behaviors increase the risk of serious injury or death.

So, how can you help teens get better sleep? The Cleveland Clinic offers the following advice to help ensure teens get adequate sleep on a nightly basis:

• Be Consistent: Teens need approximately nine hours of sleep a night to function optimally. To achieve this, try to maintain a consistent sleep-wake schedule throughout the week and even on weekends.
• Nap Wisely: A good nap is a great way to rejuvenate, but limit them to 20-30 minutes in the early afternoon only to avoid difficulty falling asleep at night.
• Exercise Matters: Consistent exercise of at least 30-60 minutes a day, four-plus times a week, will help teens sleep better – but make sure to avoid exercise within 2-3 hours of bedtime.
• Eat Smart: Going to bed hungry (or too full) can cause sleep problems, so eat healthy meals throughout the day and a light snack 1-2 hours before bedtime.
• Preparation Is Key: A quiet, comfortable, dark bedroom is ideal for proper sleep. Another key: Keep it clean (a challenge for many teens) and relaxing.

To read the clinic’s complete list of sleep recommendations for teens, click here. If you’re a teen or the parent of a teen who’s having trouble getting adequate, restful sleep, talk to your doctor about these and other solutions.

Think Straight: Concussion Facts

Think Straight: Concussion Facts

By Charles Masarsky, DC, FICC

If you’ve done any research on concussions, you have probably already familiarized yourself with the Zurich Statement¹ and the Center for Disease Control and Prevention’s fact sheet,² among other relevant literature.

While public awareness of the problem is much greater today than it was 10-15 years ago, there is still much confusion among the general public. Here are some important points to be aware of and discuss with your doctor:

You Don’t Have to Hit Your Head to Hurt Your Brain

Many people still think a blow to the head is required to get a concussion. There is now widespread scientific consensus that an injury to another part of the body can transmit enough force to the head to cause concussion. Therefore, all sorts of trauma, including sports injuries, assaults, slip-and-fall incidents and whiplash, can cause concussion.

A Concussion Doesn’t Always Result in a Knockout

While a dazed feeling is common, loss of consciousness actually afflicts a minority of concussion victims. This fact still surprises many people.

The Concussion You Have Immediately Isn’t Necessarily the Concussion You Have Eventually

The severity of the concussion may not be apparent until hours or days after the trauma. If this is not understood by those in close contact with the concussion victim, deterioration can be easily missed.

You Can’t Just Snap a Picture of a Concussion

Ever suffered a blow to the head, but an MRI was done and found no concussion? The misconception that standard imaging will rule out concussion is still prevalent. A careful history and physical exam are essential in evaluating and following the concussion victim.

Concussions Don’t Always Go Away by Themselves

Sadly, concussion victims are too often told to “walk it off,” even today. While a majority of adults recover from signs and symptoms of concussion within 10 days (3-4 weeks for children and adolescents), a significant minority develop post-concussion chronicity.

An Injury That Hurts Your Brain Hurts Your Spine

The misconception that doctors of chiropractic have no legitimate role to play in managing the concussion victim is unfortunately widespread within the health professional community, as well as the lay public. It surely boggles your imagination that someone could emerge from a concussive injury and not have new subluxations or exacerbation of existing ones.³ Recent clinical findings indicate failure to correct these subluxations can be a factor in chronicity of concussion symptoms.⁴

References

1. McCrory P, Meeuwisse WH, Aubry M, et al. Consensus statement on concussion in sport. The 4th International Conference on Concussion in Sport Held in Zurich, November 2012. Br J Sports Med, 2013;47:250-258.
2. “Facts for Physicians About Mild Traumatic Brain Injury.” Centers for Disease Control and Prevention, Department of Health and Human Services.
3. Masarsky C. “The Concussion-Subluxation Complex.” Dynamic Chiropractic, Nov. 15, 2015.
4. Masarsky C. “Post-Concussion Patient Care: Relevance of the Chiropractic Adjustment.” Dynamic Chiropractic, Aug. 1, 2014.

It’s American Heart Month! Four Ways to Show Your Heart Some Love

Home » Blog » It’s American Heart Month! Four Ways to Show Your Heart Some Love

It’s American Heart Month! Four Ways to Show Your Heart Some Love

By Editorial Staff

Everyone knows Feb. 14 is Valentine’s Day, but not as many people are aware that the entire month of February is American Heart Month! So while you’re showing that special someone how much you care, don’t forget to show your heart some love and help it do what it needs to do every second, every day for what is hopefully a long, enjoyable life: work nonstop without failing.

Help make it easier on your heart by yes, taking these four heart-healthy tips to heart.

1. Make Your Heart Work (So It Will Work for You): Any heart health conversation begins with a discussion of exercise, particularly the kind that helps strengthen your heart. Cardiovascular exercise (“cardio”) is a great way to strengthen the heart, but any form of moderate-intensity exercise is heart healthy, particularly when it’s performed consistently (at least 150 minutes a week). Tip: Even taking a brisk, 30-minute walk most days of the week is good for your heart, particularly compared to the all-too-common alternative: sitting around.

2. Handle the Pressure: Blood and oxygen are both fairly important to your livelihood, correct? Well, if the heart and its affiliated arteries aren’t functioning well, blood and oxygen don’t move as well throughout the body, which as you might expect, can create serious problems – most dramatically in the form of a heart attack or stroke. Tip: To keep blood pressure in the safe range, limit saturated fat and sodium (salt) intake, exercise regularly and relieve stress whenever possible.

3. Let Your Heart Rest: A good night’s sleep is a vastly underestimated contributor to heart health (and overall health, by the way). Research suggests approximately seven hours a night is ideal when it comes to artery health (better than five or nine hours a night). Tip: Create a sleep routine that prepares you for relaxing, refreshing slumber.

4. Don’t Stress Your Heart: Stress is a killer, literally and figuratively, and in the case of your heart, too much stress can lead to a heart attack, pure and simple. In fact, research suggests more heart attacks occur on Mondays than any other day of the week, suggesting stress associated with the impending work week / return to the workplace may be the cause. Stress also makes people more likely to abandon healthy behaviors that protect the heart, such as exercising, eating right, not smoking, etc. Tip: Try these easy stress-reducing tactics to keep your stress levels low and your heart-health levels high.

You’ve only got one heart, so treat it the way it deserves to be treated. Your doctor can assess your heart health, and discuss these and other ways to keep your heart healthy this month and every month, year after year.

Top Fitness Trends for 2016

Home » Blog » Top Fitness Trends for 2016

Top Fitness Trends for 2016

By Editorial Staff

OK, here goes, from bottom to top: the top 20 fitness trends for 2016 according to the American College of Sports Medicine (ACSM), which published its annual fitness forecast in the November / December 2015 issue of ACSM’s Health & Fitness Journal.

The trends are based on a survey of more than 2,800 health and fitness professionals worldwide.

20. Outcome Measurements

19. Core Training

18. Circuit Training

17. Smartphone Exercise Apps

16. Flexibility and Mobility Rollers

15. Sport-Specific Training

14. Outdoor Activities

13. Wellness Coaching

12. Worksite Health Promotion

11. Group Personal Training

10. Yoga

9. Exercise and Weight Loss

8. Fitness Programs for Older Adults

7. Functional Fitness

6. Personal Training

5. Educated, Certified and Experienced Fitness Professionals

4. Strength Training

3. High-Intensity Interval Training

2. Body-Weight Training

1. Wearable Technology

Are you ready for the new (or just better) you in 2016? Then consider getting involved in one or more of these fitness trends this year. Whether you’re the teacher or the student (or both), lifelong health and wellness is all about finding the most inspiring ways to stay healthy, and these 20 trends sure fit the bill. Talk to your doctor for more information, along with other great ways to get and stay in shape. For details regarding each of the top 20 trends, click here.

Cough Relief the Natural Way

Home » Blog » Cough Relief the Natural Way

Cough Relief the Natural Way

By Editorial Staff

While we’re mired in the thick of another cold and flu season, it’s time to remind parents of two important points: First, the Food and Drug Administration says cough and cold medications are not appropriate for children ages 6 and younger and may actually be dangerous; and second, research suggests honey may be the best treatment of all for helping children suffering from cough and related symptoms.

Let’s deal with the safety issue first. Over the past several years, the FDA has progressively investigated over-the-counter cough and cold medications, many either with dosing instructions for adults and children or for children only, depending on the type/brand. With little research done involving children only (after all, what parent would want their child to be the guinea pig in one of those studies?), the general protocol was for dosing recommendations to be extrapolated from adults to children. In other words, there was little to no hard data providing any sort of a basis for how much of a given cough/cold medicine should be administered to children – or if it should be administered at all.

Eventually, the FDA figured this out and ruled that cough and cold medicines were inappropriate for children under the age of 2, then extended the ban to children under age 6.

Even the medications still considered appropriate for the 6-plus age group (at least for now) have come under fire, with more than a few product recalls for quality-control issues that resulted in a number of products (cough and cold, allergy, fever) made by several drug manufacturers being removed from the shelves for several months in 2010.

Wouldn’t it be great if our kids had something natural to help them get rid of those nasty coughs, or at least minimize their duration? Well, perhaps they do: honey. For example, in a 2007 Pennsylvania State University College of Medicine study involving 105 children ages 2-18 with upper respiratory infections, children who were given buckwheat honey (between 1/2 and 2 teaspoons prior to bedtime, depending on age) coughed less and slept better than children who did not receive any honey or who received honey-flavored dextromethorphan (the primary active ingredient in many cough and cold medications).

Talk to your doctor for more information, and keep in mind that honey is not recommended for children in their first year because it may contain botulism spores, which can be harmful to young children’s underdeveloped immune systems.

Healthy Habits for the New Year

Home » Blog » Healthy Habits for the New Year

Healthy Habits for the New Year

By Editorial Staff

Yes, it’s about that time of year again: time to review your 2015 accomplishments – more specifically, the resolutions you made at the start of the year – and make your 2016 list.

How’s the year gone for you? Did you take your healthy resolutions to heart … or are you doomed to repeat them (unsuccessfully) in 2016? Here’s a simple game plan for success in the new year: health and wellness resolutions that are manageable, achievable and make you feel great!

• The 30-Minute Rule: No matter the day, no matter the deadlines, find at least 30 minutes (at once or in 10-minute blocks) to be physically active. Whether it’s taking an after-dinner stroll, biking to work, walking the dog or playing tag with the kids, find ways to inject motion into your daily life.
•  Keep the Couch Clean: Limit your television time (and especially your kids’ time) as much as possible. In general, there’s a direct correlation between time spent on the couch and two unhealthy habits: moving less and snacking more.
• Ditch Dessert: Change your mindset when it comes to eating dessert every night. You can do it by only treating yourself to dessert a few nights a week or by expanding your definition of dessert to include fruit, yogurt or even a non-sugary snack (crackers and cheese, carrots with spinach dip, etc.).
• 
• It’s a Water World: And we don’t just mean in the sense of drinking more, which has numerous health and weight-loss benefits. We also mean swimming more (exercise), taking more relaxing baths (stress relief) and when weather permits, enjoying more outdoors time with friends and family.
• Time Outs Aren’t Just for Kids: Stress can be a killer, both literally and figuratively. From a resolution perspective, it can waylay even your best efforts, putting you in an irritated, agitated mood in which you’d rather sit on the couch and eat a gallon of ice cream than stick to “the plan.” When you’re feeling stressed, take a time out; a few deep breaths, a quick walk and a little time to process your thoughts can go a long way.

Make 2016 your best year ever by taking these and other healthy-living tips to heart. Don’t think you can do it alone? Then make your resolutions with your partner or a friend and encourage one another to shared success. You’ll both be grateful you did.

Take Control of Holiday Stress (Before It Takes Control of You)

Home » Blog » Take Control of Holiday Stress (Before It Takes Control of You)

Take Control of Holiday Stress (Before It Takes Control of You)

By Editorial Staff

Yes, the happy holidays are upon us, and as discussed last newsletter, the glorious days of indulgence can lead to weight gain if not managed properly.

But the holidays are dangerous to your health and wellness for another reason: stress. Whether it’s the end-of-year deadlines at work, the mad rush to get your holiday shopping done (and the financial burden therein), the hectic one-party-after-another schedule or endless other factors, the holidays can increase your stress levels exponentially. Here’s how to de-stress the holidays and allow you to enjoy the end of the year (and the beginning of the new one) without blowing a gasket.

Put it on the calendar: As your days become busier and busier, the potential for stress overload increases. How can you manage all your errands and responsibilities? The same way you’ve (hopefully) done it throughout the year: by putting it on a calendar. The only way to survive the hectic holidays is to make not only a calendar of the entire holiday season and pencil in all important dates and deadlines, but also to create a daily To Do List – and make sure all your “to-do’s” get done in an orderly fashion. You’ll be amazed how great you feel when you’ve organized your hectic day onto a single sheet and then cross off one task after the next as you complete them.

Go to your happy place: Stress reduction goes way beyond the physical; it becomes an exercise in mental relaxation. This holiday season, continually remind yourself to “go to your happy place” whenever you’re faced with a stressful situation. Drowning in a sea of mall shoppers? Find a bench and take a 5-minute break – or go outside and walk for a few minutes, breathing the fresh, crisp air. Can’t take another critical conversation with your in-laws? Switch the conversation to something you know will elicit a positive reaction / interaction. Find your happy place amid the chaos and help keep your stress levels low.

Schedule some free time: Back to that calendar / To Do List for a moment. If you’re going to take control of holiday stress, you’ve got to schedule some free time for yourself while you’re scheduling everything else. You can tell yourself you’re going to do it, but if you don’t put it on the calendar, you’ll likely end up skipping it – and suffering the stress consequences. So schedule an end-of-day bath, a 20-minute midday walk or an early-morning read of whatever book you’re working through – or schedule all three! After all, during the holiday season, there’s plenty of stress potential in the air. Balance it with consistent, rewarding free time and give stress the boot.

Feed a little peace of mind: Last issue, we talked about ways to avoid holiday weight gain with sensible eating / lifestyle habits. This advice works just as well when it comes to fighting stress. After all, if you can’t fit into your holiday outfit, you’re riddled with guilt because you’ve gained back all the weight you lost for the previous 11 months, and your stomach’s in knots from that third piece of pie, it’s hard to stop stress from overwhelming you. So while you’re enjoying those holiday indulgences (sensibly and moderately), up your intake of stress-relieving foods such as avocado, salmon, green tea, oatmeal, blueberries, leafy green vegetables and a host of other healthy options.

Holiday stress can ruin what should be an amazing time of year for you, your family and loved ones. Make the holidays memorable by taking control of stress – before it takes control of you. Ask your doctor about these and other doctor directed personal training to help brighten your day.