The 10 Warning Signs of Health

(From McDermott and O'Conner)

1. An increased awareness and appreciation of yourself
2. A tendency to set aside time each day to relax and meditate
3. A persistent ability to maintain close relationships
4. A persistent ability to adapt to changing conditions
5. A chronic appetite for physical activity and healthful food
6. Acute and chronic attacks of laughter
7. A compulsion to take pleasure and have fun
8. Repeated bouts of hope and optimism
9. A chronic condition of caring for your body
10. Recurrent rejection of worry

We are all programmed for health and success - how many of these are present in your life?

Work and Traffic and Family, OH MY!

 How Modern Day Stressors Affect Your Health.

It is widely known and supported by research that stress is a KEY contributor to disease and illness; therefore, the management of stress is essential to your optimal health! In fact, stress has been cited as the #1 proxy killer disease today and it is believed to be the cause of over 60% of all disease and illness. Stress, simply, is a human survival mechanism and is a normal and healthy reaction. Through a complex interaction of hormones, it acts to protect us from danger, be it internal (I’ve got a cold, again!) or external (That car is coming right at me at 80km/hr!).

In the time of our ancestors, the stress response was integral to survival – they were met with a single “fight or flight” episode, and acted accordingly. This episode would be dealt with immediately, within 90 seconds. In today’s world, life is not so simple. We are bombarded with many smaller, yet chronic, stresses on a daily basis – strict deadlines, lack of sleep, overwhelming chemical stresses due to obesity and fast food intake, etc. Even though our society has advanced in many aspects, our bodies have not adjusted significantly to account for the changes in our stressors.

In the modern age, humans turn on the stress response for purely psychological reasons - and we are doing it non-stop. We are bombarding our bodies with stress hormones to such a point that the stress response becomes more damaging than the stressor in the first place. When these hormones are present in our system, our body acts “stressed” and turns off other important systems, such as our reproductive system and our immune system, in order to preserve the energy for the stress response. In the simplest terms, stress disrupts our body’s ability to heal and repair itself.

The following are some significant research findings in the areas of stress:

-The arteries of stressed people have more plaque than the arteries of non-stressed people.

-Stress affected the hippocampus (area of the brain responsible for learning and memory) of rats and caused memory loss – short term memory was more affected and decreased the ability for learning.
-People in subordinate jobs have more stress hormones and decreased levels of dopamine (the ‘feel-good’ hormone) in the blood and brain.

-Chronic stress results in increased fat/weight deposition, and this fat is more concentrated along the midline.

-Maternal stress hormones are passed on to the fetus, creating a footprint for unhealthy habits in the adult.
-Stress, by way of stress hormones, increases the rate of DNA breakdown, causing faster aging.

As a chiropractor, I am faced every day with patients who are showing significant signs of stress physically. Chiropractic is a great way to alter the way your body handles stress. We need to begin to value stress reduction in order to promote a healthy lifestyle and longevity. Now is the time to take significant action steps to improve your future and live a longer, healthier and happier life!

Physical exercise isn't just good for your body...it's good for your brain, too!

If you think sitting in front of the TV or computer is going to make you smarter, think again! 

Scientific studies have proven time and time again that physical exercise helps you build a brain that resists shrinkage with age, as well as increases your cognitive abilities.  Exercise encourages your brain to function at it's optimum capacity by causing neurons (your nerve cells) to multiply and strengthen their connections with other neurons. This also helps to protect them from damage. 

Physical activity provides protective effects to your brain by producing nerve-protecting compounds and increasing blood flow to your brain. Activity also improves the development of new neurons as well as the survival of older ones.

It has also been found that regular physical exercise can alter the way damaging proteins reside inside your brain, such as in Alzheimer's disease, slowing the development of the disease. Animal studies have shown that, in mice who exercised, significantly fewer damaging plaques associated with Alzheimer's disease were found. 

I can hear you now: "Is it just exercise? Or diet too?"

Diet is another factor that cannot be overlooked when it comes to your brain functions. Eating whole foods is best for supporting optimum mental and physical health. Avoiding sugars (especially fructose) and grains can assist in normalizing your body's insulin levels. This is important, as these sugars put your body into a state of chronic inflammation that is known to disrupt your immune function and can cause deleterious effects to your brain. Sugar's also suppress one specific brain factor (called BDNF: brain derived neurotrophic factor), which is crucial for proper memory and seems to be involved in depression as well. 

So, get off that couch, eat well-balanced, low-sugar meals, and build a better brain for life!

The Top Ten Calcium-Rich Foods...They Might Surprise You!

Happy Monday, everyone!

   As more research arises about the potential dangers of calcium supplementation (see: http://www.cbc.ca/news/health/story/2012/05/23/calcium-supplements-heart.html), I have been spending some time researching and compiling the best ways to obtain this important mineral naturally. Here is a short breakdown of the 10 most calcium-rich foods. Which ones are YOU eating?! (Notice: no yogurt or milk on this list!)

1.   Sesame Seeds - raw sesame seeds possess almost 1000mg of calcium per 100g serving.

2.   Chia Seeds - Chia seeds are very high in calcium (as well as the beneficial Omega 3 and 6 fatty acids). A 3.5 ounce serving of these little seeds can provide about 631mg of calcium. Try adding chia seeds to beaten eggs, soak for 10 minutes, then make an omelette! 

3.   Dark, Leafy Greens - Spinach ranks very high in calcium, with 56mg of calcium per cup. A 100mg serving of collard greens packs a whopping 145mg of calcium. One cup of steamed bok choy contains close to 158mg. Kale contains 139mg of calcium and the spicy mustard green has 103mg of calcium per 100mg serving.

4.   Flax Seeds - These are not only high in calcium (256mg per 100g serving), but are also rich in omega 3 fatty acids and lignin, which may help prevent cancer and hot flashes! Make sure to use ground or whole flax seeds, as the refined flaxseed oil loses its calcium levels due to processing. I like to use these as a hidden surprise in baked goods - add to your cookies and cakes for an extra calcium punch!

5.   Quinoa - One cup of cooked quinoa offers approximately 60-100mg of calcium, not to mention a high amount of potassium, zinc and protein. Quinoa contains every amino acid - the building blocks of protein! I love to add these little grains to my salads, or as a substitute for rice in chicken soup!

6.   Oranges - One cup of freshly-squeezed orange juice can bring and extra 72mg of calcium to your morning. Not to mention all of that vitamin C, which significantly improves the amount of calcium your body can absorb. 

7.   Beans - Many commonly-found beans are quite high in calcium. Winged beans contain 442mg of calcium per 100g serving! Many white beans are also high in calcium (approximately 175mg per serving on average). Navy beans are also a great source, with 127mg of the mineral per cup.

8.   Broccoli - My favorite! One cup offers up about 74mg of calcium, along with 120mg of vitamin C (just like oranges, this will help increase the amount of calcium that is absorbed by your body). Broccoli also contains significant amounts of vitamins K and A, folate and dietary fiber. All-in-all, a delicious super food!

9.   Dried Fruits and Nuts - Dried figs are very high in calcium. About 5 of them will give you 135mg of calcium! Almonds are also high in this mineral - raw, or ground into nut butter, they possess 266mg of calcium per 100g.

10.   Dried Herbs - Dried savory spice contains an incredible 2132mg of calcium per 100g serving! Thyme, rosemary and marjoram can be substituted with savory spice in many dishes. Other dried herbs that are calcium-rich include: dill, basil, marjoram, thyme, oregano, poppy seed, mint, celery seed, sage, parsley, and rosemary. Skip the salt and use these spices to add flavor to your dishes...and a calcium boost!

Perfect Posture...While You Sleep!

Does posture matter when you are lying down and sleeping? Let’s all hear a resounding YES! In fact, most patients make their way into a chiropractor’s office with back or neck pain after a bad night of sleeping: “I don’t know what happened; I just woke up with it!” If this sounds familiar to you, read on!

The most common sleeping positions are:

1.       On your back

2.       On your stomach

3.       On your side/fetal position

Let’s start with the worst of the three: Sleeping on your stomach.

Sure, if you are a snorer, this position may help with that, but as far as your back and your neck is concerned, this is not a good way to get your Z’s! Sleeping on your stomach forces your back into extension, which acts to jam your spinal joints and shorten your back muscles. It also puts unnecessary strain on your neck, as pillows tend to be quite a bit higher than the mattress. When lying on your stomach, you have no choice but to turn your head and neck to one side or the other in order to breathe. Try this now: Turn your head to one side and keep it there for 15 minutes…tough, eh? Now try it for 7 hours – this is what is happening to your body when you sleep on your stomach. No wonder your neck hurts when you wake up in the morning! As humans, we are creatures of habit and sometimes this position is a hard one to break. Also, while sleeping, we toss and turn – no one person stays still all night long!

TIP: If you are a stomach sleeper, break the habit by wedging a body pillow next to your body. When you instinctively try to roll over on to your stomach, the pillow will prevent you from rolling all the way over.

Next, let’s talk about the best sleeping posture: Sleeping on your back.

Sleeping on your back makes it easier for your neck and spine to maintain a neutral position throughout the night. You are not twisting or forcing any unnatural curves on your back and it is also the best position for balancing your body weight and keeping your internal organs aligned. This position is also great to control acid reflux, and can minimize the risk for wrinkles as your face is not rubbing against your pillow! All good reasons to sleep this way!

Now, let me make something clear – sleeping flat on your back is NOT a good position! This forces your spine to be “straight” and our spines are not meant to be straight! Our natural spinal curves must be supported for a proper sleeping posture while on your back.

TIP: Place a pillow under your knees to keep your back in proper alignment throughout the night. This will also prevent you from rolling over while you are asleep. Do not use a pillow that is too thick! You want to just fill the space between your neck curve and the mattress. Thicker pillows are better for side-sleepers – read on to find out why…

Lastly, and still a great sleeping position: Sleeping on your side.

This position is also a good one, but there are things to look out for! Sleeping on your side, do you ever notice how your knees turn down and tug on your hips? How about your shoulders? Ever wake up with shoulder pain, or tingling in the arms and fingers? Sleeping on your side improperly can cause these early morning symptoms!

TIP: Sleep with a pillow between your knees while on your side. This will prop up your top hip and keep your spine and lower extremities in a much more comfortable and anatomical position (see the image below). Also, use a thicker pillow! This is a common mistake – you want to fill the space between your head/neck and the mattress. If you are sleeping on a thin pillow, your neck will tilt down and can cause the nerves and blood vessels that go from your neck to your downside arm to become squished. This can lead to the “why is my arm still asleep!?” feeling when you wake up!

Until next time, sleep well and live happy! 

How can a 0 calorie drink can cause weight gain?!

   Hi again, everyone! It has been over a month since my last post – please accept my apologies, I recently got married and moved my practice! Needless to say, it was a crazy and wonderful July!

   Today I have posted a video that will hopefully have you thinking twice about the foods you consume, specifically diet sodas. In this video, you will be introduced to the Acid-Alkaline balance in your body and how the foods/drinks that you enjoy can shift this balance.

   To sum it up, diet sodas, a 0 calorie drink, can increase your weight due to their end effect on your metabolism. Being so high in acidity, diet soda will cause your blood to also become acidic. In response to this, your body has to regulate your acid-alkaline balance and does so by leaching precious minerals. Two important minerals to consider in this specific example are Calcium and Iodine.

   The leaching of calcium causes osteoporosis. If you have a family history of osteoporosis or osteopenia, or have the condition yourself, diet sodas will wreak havoc on your bone density!

   Iodine is a mineral found in your body that regulates your thyroid gland. Your thyroid gland acts to control your metabolism. If iodine is being taken away from the body to alter an acidic environment, your thyroid cannot function properly – thus, weight gain!

The Single Most Important Thing You Can Do For Your Stress

Hi again Readers!

Today I'd like to share with you yet another inspiring video from Dr. Mike Evans on the single most important thing you can do for your stress. We ALL have stresses, big and small - no matter the size of the stress, they can become overwhelming in this fast-paced world in which we live! Only YOU have the power to change your outlook on life!