July 2018 Health Newsletter

 



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Current Articles

» Time to Get Outdoors
» Dehydration and Your Brain
» Chiropractic and the Fourth Trimester
» Take off the Busy Badge
» Let's Stay on Track Over Summer
» Paleo Chewy Trail Mix Bars
» Ready to Hit the Greens
» June 2018 Calendar and Monthly Affirmation
» Chiropractic - Your Safe Option for Pain
» Why Older Women Should Eat Their Vegetables

Time to Get Outdoors  

Research indicates that average North Americans spend 90% of their live indoors.  Older adults tend to be more inclined to stay indoors, and concerns about sun exposure, air quality, or bug bites can reinforce our tendency to stay indoors.

Numerous studies conducted worldwide are showing the benefits of getting outdoors are real, scientifically credible, and accessible.  Here are a few reasons why being intentional about being outside, especially in green or forest settings, can improve your wellbeing from the inside-out:

  1. Increased vitamin D levels:  Sunlight hitting the skin kicks of the process of your body creating a biologically active form of vitamin D.  Vitamin D has demonstrated protective effects against osteoporosis, cancer, depression, and cardiovascular disease.  It acts as a broad-spectrum antibiotic.  15-20 minutes of sunlight exposure to bare arms and legs a few times a week can help bring your levels up.
  2. Being outside typically means more movement and exercise.  This is especially true of children.  One British study showed children are twice as active when they are outside.  Extra movement improves agility and mood, reduces disease.  Movement is medicine, our bodies are designed for it!
  3. Feel happier.  The combination of light exposure and movement improves mood.  Studies have shown that exercising in nature, “green exercise” can have added mood benefits and anxiety reduction. 
  4. Being outside is mentally restorative.  Walking in nature has been shown to improve short-term memory performance, and boost creativity.  Numerous research has shown how concentration and focus are also improved by time outside.
  5. Faster healing.  In a 2005 study, the University of Pittsburgh showed that hospital rooms with a view of nature helped improve patient’s recovery from surgery.
  6. Reduction of stress and inflammation.  Time outdoors change the physical expression the body, lowering blood pressure, heart rate and cortisol. 
  7. Reduced risk of nearsightedness (myopia), especially in children.

Finding time to be outside is important all year long, but if this a developing habit for you, there is no better time than the beautiful weather, sights and sounds of springtime.  You can use these warmer months to set up outdoor habits for yourself and your family that will carry on through cooler weather.  There are countless ways to enjoy your time outdoors, try something new, or rediscover an old favourite.  Let us know what you get up to on Instagram! @powerhealthchiropractic                                             

Author:Power Health
Source:May 2018 Newsletter
Copyright:Power Health 2018


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Dehydration and Your Brain  

Even mild dehydration diminishes your power to process new information, your memory recall, affects your mood and may cause headaches.  You may notice your feel tired and struggle to concentrate on the task at hand.    This happens because your body is very sensitive to changes in ions such as sodium and potassium in body fluids.  Severe or chronic dehydration can result in shrinking of the brain tissues.

A study from the University of Connecticut showed that when dehydrated you will perceive mental tasks to be more difficult even if your performance doesn’t suffer.  Research also shows that your brain will expend more energy to complete a task when dehydrated. 

Dr. Chelsea recommends we drink a litre of water for every 50 pounds of body weight.

Examine your urine colour—it should be very pale yellow.  Darker urine is a sign of dehydration.

Remember, that by time you are feeling thirsty you are already dehydrated.  And keep in mind that sometimes what we interpret as hunger, is actually thirst.  Reminders to drink water can be helpful—this can be particularly true for children, whose thirst mechanism is still developing. 

 

Author:Power Health
Source:May 2018 Newsletter
Copyright:Power Health 2018


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Chiropractic and the Fourth Trimester  

"During pregnancy, your spine and the soft tissues of your body undergo the most rapid transformation that they will go through in your entire life."

Learn more about the benefits of chiropractic care during the postnatal period, download your copy of Chiropractic and the Fourth Trimester.

“The beauty of Chiropractic is the fact that it works with natural means.  It puts nothing new into the body, nor does it take away any natural gland or organ.  Chiropractic simply releases life forces within the body, sets free rivulets of energy over nerves and lets nature do her work in a normal manner.” - BJ Palmer

 

Author:Courtney Meltvedt, DC
Source:Pathways to Family Wellness Magazine #45
Copyright:ICPA 2015


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Take off the Busy Badge  

We have all done it, you know the scene—you run into a friend or acquaintance and they ask you how you’ve been, and you answer “BUSY”.  It seems we have gotten use to wearing busy like a badge, a sign of achievement and fullness.  But if we look back at the definition, is busy really how we want to see our life?  Busy  comes from the Old English word bisig which means to be continually employed, careful, anxious.  Other definitions include not at leisure, not accessible, cluttered with small details. 

The truth is, our lives are intentionally full with physical things, activities, jobs and commitments that we have chosen to bring in to our lives.  We have said yes to the various places our time is invested.  If our schedule doesn’t sit right with us, if we find ourselves saying “too busy” to pursuits and people who are important to us, we need to re-evaluate all that we have said yes to.  I don’t think anyone wants to be inaccessible to those people or opportunities that are important to us. 

By changing the language we use to describe our life, we change our own perspective and regain self-efficacy.  Busy indicates something else is running our life, “’I can’t meet up because Busy won’t let me.”  The other problem with Busy, is that it shuts down conversation, our ability to connect and learn more about each other.  When we are asked how we are, and we answer with Busy, it is a dead end to communication.  There are other ways we can answer—ways that shift our sense of control and positivity, and ways that help us accept our own role in how we choose to fill our days:

Instead of Busy

  1.  Intentionally full with…
  2.  Rich
  3.  Engaged
  4.  Wholehearted
  5.  Captivated
  6.  Productive
  7.  Dynamic
  8.  I’m really excited about _____ right now.
  9.  I’m learning a lot about….
  10.  I’m  investing a lot of time  in _______.  Or I’m focusing on _____ right now.

 

Author:Power Health
Source:June 2018 Newsletter
Copyright:Power Health 2018


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Let's Stay on Track Over Summer  

What have you planned for the summer?  June is a great time to have a  look at your calendar and plan your chiropractic care around your holidays to make sure you are feeling your best.  A few reasons why maintain your care plan is important:

  1.  Each adjustment builds on the last. 
  2.  Sleeping in different beds at hotels, cabins, or in a tent can result in discomfort.
  3.  Summer sports may mean we are moving in different ways.  Chiropractic keeps us better able to  adapt.
  4.  Chiropractic care supports the immune system.  No one wants to  be sick on vacation.
  5.  Keeps our body ad nervous system functioning optimally for all the exciting changes come September.

Let’s book ahead!

 

Author:Power Health
Source:June 2018 Newsletter
Copyright:Power Health 2018


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Paleo Chewy Trail Mix Bars  

These bars are sooo good, and stay together better than many of the other gluten-free "granola bars" we've tried.  They are gluten-free, dairy-free and nut-free, so they are lunchbox friendly!  Find the recipe from Predominantly Paleo here

Author:Jennifer Robins
Source:Predominantly Paleo
Copyright:Predominantly Paleo 2018


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Ready to Hit the Greens  

Stretching before and after your tee time is extremely helpful in increasing your range of motion, and reducing injury risk.  Golfing involves not only rotation through the upper body, but also walking on uneven ground, standing for periods of time, bending and lifting.

  • Stretch before and after.  Some areas to pay attention to are the achilles tendons, calves, quadriceps, hamstrings, hips, hip flexors, upper back, wrists, pectorals, and shoulders.
  • Strengthen your core, which is the key to stabilization.  Keep in mind that the core is not just the abdominal muscles, but extends up to the shoulders and down through the pelvis.
  • Use a foam roller to relieve tightness.
  • Use clubs that are the right size for your body.  If you have wrist or hand pain, consider specialized grips.
  • Maintain hydration on and off the course.
  • Bend your knees and squat to pick up your ball, tee.  Lift with your knees and engage core when lifting golf bag.
  • Ask us how chiropractic and active release technique can support your golf game.

A good stretching hand-out available at https://www.chiropractic.on.ca/public/your-back-health/quick-easy-stretches-prevent-golf-injuries/

Author:Power Health
Source:June 2018 Newsletter
Copyright:Power Health 2018


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June 2018 Calendar and Monthly Affirmation  

Calendar of Events

June 8-11—Office closed

June 28—Office open 9-11

June 29—Office closed

 

Monthly Affirmation:

I have more than enough time to do everything I want.  Time expands for me.

 

 

 A special note of congratulations to all our recent high school and post-secondary graduates!  This is such an exciting time and we wish you well on your future endeavors.  Wonderful things are heading your way! 

Best wishes,

The Power Heath Team

 

 

Author:Power Health
Source:June 2018 Newsletter
Copyright:Power Health 2018


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Chiropractic - Your Safe Option for Pain  

Pain is a serious issue for many people. In fact, 25.3 million people in the U.S. suffer from chronic pain. The bigger problem is what can happen if you turn to over-the-counter or prescription drugs to get relief. Fortunately, chiropractic care is as effective as pain medication in managing sustained pain syndromes, and it eliminates the side effects and risk associated with short and long-term use of medicine. Letís walk through some steps that demonstrate how chiropractic care works effectively. Recent research published in the Journal of the American Medical Association shows that nonsteroidal anti-inflammatory drugs (NSAIDs) such as acetaminophen, ibuprofen, and other common pain relievers are better than opioids in providing relief of recurrent pain in the back, knees, and hips. NSAIDs also help increase patientsí ability to perform daily activities like going to work, talking a walk, or sleeping soundly.† So, you can be safer by relying on NSAIDs over opioids. However, another study appearing in the Journal of the American Medical Association showed that spinal manipulation by a qualified chiropractor over six weeks reduced back pain and improved function as much as NSAIDs, but without risks normally associated with over-the-counter or prescription pain relievers. Following this logic, chiropractic care remains one of the safest, most effective options to consider when seeking treatment for back pain. Non-invasive, simple, and drug-free, chiropractic is a great way to manage pain and improve mobility so you can return to normal daily life as quickly as possible. To discuss options, contact a doctor of chiropractic near you and get treated today.

Author:ChiroPlanet.com
Source:.
Copyright:ProfessionalPlanets.com LLC 2018


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Why Older Women Should Eat Their Vegetables  

An Australian study of 954 women aged 70 and older has found that the more vegetables older women eat, the less likely they are to develop plaque accumulation in their arteries. Lauren Blekkenhorst, a nutrition researcher at the University of Western Australia and lead author of the study, found that study participants averaged 2.7 servings of vegetables per day. Using a food questionnaire to categorize responses, researchers determined that women who consumed three servings of vegetables per day had artery walls that were about 5 percent less thick than women who ate less than two servings. One of the most beneficial types of vegetables for artery health was found to be the crucifer family ó cabbage, Brussels sprouts, cauliflower, and broccoli. For each third of an ounce more cruciferous vegetables participants ate, they had a corresponding 0.8 percent less artery wall thickness. This means even a small increase in vegetable consumption can have big benefits for vascular health. Blekkenhorst hypothesizes that eating vegetables may make arteries healthier because it leaves less room for junk food. In addition, the vitamins and minerals present in vegetables have been shown to reduce oxidative stress and inflammation, which can lead to better cardiovascular health. Although the study was not meant to predict long-term cardiovascular health, it does show how easily your diet impacts vascular health. Adding just a serving or two of vegetables to your diet each day can make help you stay healthier, longer.

Author:ChiroPlanet.com
Source:Journal of the American Heart Association, online April 4, 2018.
Copyright:ProfessionalPlanets.com LLC 2018


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