Simpsonville Chiropractor
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dog-sleeping

Restorative Sleep: Getting Your Forty Winks

When we think of a healthy lifestyle, we immediately think of diet and exercise. But there is a third component to health that is often overlooked: restorative sleep. With our busy lifestyles, it is easy to stay up too late and get up too early, burning the candle from both ends. However, if we are to gain the maximum benefit from the foods we eat and the exercise we get, we must allow our bodies to get restorative rest.

Everyone is different, however most people find that they need a minimum of 7 hours sleep per night to function at their best. Less sleep than this on a regular basis may affect the functioning of our bodies. The purpose of restorative sleep is to repair tissues and cells that have been damaged and allows us to recover from the stressors of the day. Without this time for repair, our bodies begin to hold more muscle and joint stiffness. We will notice aches and pains that weren’t there before. We may become more irritable. Our cognitive function decreases. We become more easily confused or forgetful. It becomes more difficult for us to make decisions. And small problems begin to appear huge and insurmountable.

How Do We Get the Restorative Sleep We Need?

There is no magic time to get to bed or wake up. You need to find the hours that work best for you. Some of us are night owls, and some are morning people. After that, self disciple has to come into play. Here is how several highly-successful people get their sleep:

  • Bill Gates—midnight to 7:00 a.m.
  • Jeff Bezos—10:00 p.m. to 5:00 a.m.
  • Tim Cook (CEO of Apple)—9:30 p.m. to 4:30 a.m.
  • Jack Dorsey (co-founder of Twitter)—10:30 p.m. to 5:30 a.m.
  • Benjamin Franklin—10:00 p.m. to 5:00 a.m. (Remember “Early to bed, early to rise…”)

The important thing is to find what works for you, and be consistent in getting yourself to sleep early enough to be able to get the hours your body needs.

How Sleep Can Be Improved with Chiropractic Care

While we are asleep, a lot of activities take place in our bodies that are not under our conscious control. The function of our heart, breathing, and our digestive system happen without our managing them in the least. If we are not controlling them, what is? It is our nervous system. Whether we are awake or asleep, our nervous system is always “online.” But it needs regular maintenance, just as the rest of our bodies. The best way to keep the nervous system running optimally is to get regular chiropractic adjustments. Chiropractic care will help to remove any sources of nerve interference which reduce communication between the brain and body systems. The benefit is more efficient functioning and better overall health, as well as better, more restorative sleep.

Reference:

https://www.forbes.com/sites/alicegwalton/2015/11/13/the-sleep-habits-of-highly-successful-people-infographic/#65050ea26d7f

See also:

http://maronewellness.com/6-tips-to-help-you-sleep-without-pain-tip-1/

http://maronewellness.com/keep-your-spine-straight/

http://maronewellness.com/keep-your-body-long-and-symmetrical-as-you-sleep/

http://maronewellness.com/pay-attention-to-how-you-get-in-and-out-of-bed/

http://maronewellness.com/prepare-yourself-before-going-to-bed/

http://maronewellness.com/check-your-mattress-to-be-sure-it-is-supporting-you-properly/

Vegetables-for-Good-Health

What is Nutrition Response Testing?

One of the primary ways we assist patients in achieving better health is through Nutrition Response Testing (NRT). It is a precise, non-invasive method using the body’s natural reflexes to analyze organs and systems of the body. Reflex analysis techniques, such as NRT, rely on two of the body’s communication systems: the nervous system and the ancient Chinese acupuncture meridian system.

 

The nervous system provides a reflex. (A reflex is a weak or strong muscle response to a stimulus). If the practitioner puts pressure on a muscle and it remains strong, this indicates that the point is functioning properly. If the muscle is weak, this shows that there is an issue that needs to be addressed.

 

The Chinese meridian system provides non-invasive access to organs, tissues, glands, and all systems of the body. This works because of the electromagnetic fields that run through and around our bodies. These fields have either a positive or negative influence on each other. This electromagnetic influence is what the testing uses.

 

What is Involved in a Nutrition Response Testing Visit

NRT begins with an analysis using muscle testing. Each point tested relates to a specific organ or function within the body. In the testing, the practitioner is looking for weakened organs or systems; he is also looking for specific stressors such as food sensitivities, immune challenges, scars, metals, and chemicals in the body which may prevent the body from healing. These reflexes are able to show a weakness in the body before there is actual manifestation of disease through symptoms.

 

Based on the results of the testing, the NRT practitioner will make recommendations for dietary/lifestyle modifications. These can include whole food supplements, herbs, or homeopathic remedies to bring the body back to balance. By using reflex testing, each issue is dealt with as the body reveals it is ready to tackle the issue.

 

If you are suffering from allergies, headaches, fatigue or even a chronic health complication such as diabetes or heart disease, chances are you could benefit from Nutrition Response Testing (NRT). Call us for a free consultation at 864-963-9304.

 

See also:

http://maronewellness.com/services/nutrition-response-testing/

 

 

blue-for-weight-loss

7 Tips for Success in Your Weight Loss This Year

We’ve begun a new year! Have you set weight loss as a part of your new goals? Follow these tips to help you in your new endeavor.

 

  • Write down all of the reasons why you want to lose weight—all of the things that will keep you motivated and focused. Read the list every day. Post it on the fridge and other places where you will see it throughout the day.
  • All diets come to an end. Prepare for the end of the diet as well as you prepare for the beginning. Be sure you have plans in place to adopt a healthy lifestyle after the diet is completed.
  • Develop habits that can help, not hinder, you in your goals. If your goal is to exercise first thing in the morning, lay out your exercise clothes the night before. If you want to eat healthier, be sure that you have healthy foods at arm’s reach. Put a bowl of fruit on the counter at home or healthy snacks in your top desk drawer at work.
  • Keep tabs on your hunger level. Rate it on a scale of 1-10. When you are about a 5, eat a snack. The goal is to keep you from getting overly hungry where you will be more tempted to binge.
  • Studies show that when we are sleep deprived, hormonal changes take place that make us feel hungrier. Be sure to get enough sleep. Seven to nine hours is ideal.
  • Eat at home as much as possible. Restaurants design their food to taste good, not to help you lose weight!
  • Serve your food in courses. Rather than piling all your food on a plate at the same time, serve them one at a time. Begin with a soup and filling vegetables, such as a salad. By the time you have finished with these and are ready for the more calorie-dense foods (meat and dessert), you will already be near full or already full.

 

And, here is a bonus tip: Use a lot of blue—on tablecloths, dishes, the walls, etc. Blue acts as an appetite suppressant. (How many fast-food restaurants do you see using blue? They’re going to use yellow, red, and orange to encourage you to eat, so these are the colors you should avoid in your own eating areas.)

 

If you are looking for a plan to shed those extra holiday pounds or more, please give our office a call to see if our ChiroThin Weight Loss Program would be right for you. Our patients average 20-35 pound weight loss in just 42 days! We would love to have you join the ranks of successful newly-thin people.

See also:

http://maronewellness.com/15-tips-for-lowering-the-fat-in-your-diet-without-losing-the-flavor/

http://maronewellness.com/services/chirothin-weight-loss-program/

 

*The information in this article is not intended to diagnose or treat any medical condition and does not substitute for a thorough evaluation by a medical professional.  Please consult your chiropractor or physician to determine whether these self-care tips are appropriate for you.

Garlic: A Healer for Centuries

Garlic comes with a lot of emotion. Some love it; others are repulsed by the smell—or at least don’t like “wearing” the smell if they eat too much! However, garlic was used for centuries as a natural healer and preventative. The ancient Egyptians, Babylonians, Greeks, Romans, and Chinese all used this herb as a medicine. Before Olympic events, the ancient Greeks gave garlic to their athletes to help reduce fatigue and improve athletic performance.

 

The offensive odor of garlic comes from a sulphur compound called allicin. That compound, however, is loaded with potential health benefits. Garlic contains at least a little bit of almost any nutrient we need. Most nutritionists recommend taking 900 – 1500 mg./day.

 

Health Benefits of Garlic

  • Lowers LDL cholesterol levels
  • Lowers blood pressure (High doses are needed, but sometimes they have been found to be as effective as blood pressure medications.)
  • Improves circulation
  • Strengthens the heart
  • Thins the blood
  • Antibiotic
  • Stimulates the immune system
  • Relieves symptoms of arthritis
  • Helps with  blood sugar disorders, allergies, bronchitis, asthma, and yeast infections
  • May prevent viral infections
  • Protects against microbes such as herpes and candida
  • Can detoxify heavy metals in the body (In one study, garlic reduced lead levels in employees in a car battery plant by 19%)
  • Shown to decrease incidence of colon cancer by 35% (in a study of 41,000 women taking 1 or more servings daily)
  • May reduce the risk of Alzheimer’s and dementia

 

Incorporating Garlic Into Your Nutritional Plan

When you read a recipe, it may talk about “bulbs” or “cloves” of garlic. An entire head of garlic is called a bulb. Within a bulb, there are sections called “cloves.” (Each bulb may contain 10-20 cloves.) These cloves need to be crushed to release their full health benefits. The best way to prepare garlic for a recipe is to crush it and then let it stand for 10 minutes. This keeps the maximum nutritional value intact. Cooking garlic, as with most foods, does reduce its benefits.

If you would like to add more garlic into the foods you prepare, these are some delicious ideas: Rosemary Garlic Hasselback Potatoes, Oven Roasted Garlic, Roasted Garlic Soup with Olive Oil Croutons, Linguini with Arugula, Garlic, and Parmesan, or Thai Style Green Beans. Another good way to get more garlic in your diet is to add in a high-quality capsule as a supplement.

 

*The information in this article is not intended to diagnose or treat any medical condition and does not substitute for a thorough evaluation by a medical professional.  Please consult your chiropractor or physician to determine whether these self-care tips are appropriate for you.
Choose Healthy Eating

Eating Healthy In a Way You Can Stick With It

The holidays will soon be upon us, and that can wreak havoc on our diet and eating healthy habits! Have you ever decided to eat healthier—“This year is going to be different”? A typical scenario might look something like this: You know it is important to watch your diet and weight. You choose a super-strict regimen which then takes all the pleasure out of eating. This forces you to avoid social opportunities because you know you’ll blow it. How well does that work? Probably not very well.

“Weight management really should be about focusing on eating healthy foods that you like, rather than trying to stay away from foods that you like,” says Katie Rickel, PhD, clinical psychologist and weight-loss expert in Durham, North Carolina. A diet that will work must contain both foods that are healthy for us and foods that we enjoy eating. The secret is knowing when you can indulge, and when it is time to stop.1

  1. Rather than choosing a rigid diet that is focusing on the foods you cannot eat, instead focus on foods that you will. According to Vanessa Patrick, PhD (University of Houston), “’I can’t’ signals deprivation, which makes you more likely to cave, whereas ‘I don’t’ signals determination and empowerment, making your refusal more effective.”
  2. You need guidelines, but allow flexibility within those guidelines. Don’t be too specific, as in “I’m going to eat 3 oz. of Brussels sprouts every night.” Instead think of what those foods have—antioxidants, vitamins, etc. What else also has those same nutrients that your body needs?
  3. Only eat at meal times or at planned snack times.
  4. Forgive yourself when you slip.
  5. If your foods of choice are not available, find the closest substitute that will fill you up–and enjoy the meal.

What are your biggest challenges to weight loss or weight management? Please share any comments below.

1 The idea of eating healthy without obsessing over it comes from the ­ book 20 Pounds Younger by Michele Promaulayko with Laura Tedesco, Rodale, 2015.
*The information in this article is not intended to diagnose or treat any medical condition and does not substitute for a thorough evaluation by a medical professional.  Please consult your chiropractor or physician to determine whether these self-care tips are appropriate for you.

Take the 1% Challenge

A few years ago Tom Connellan wrote a book that became a best seller. Its title is The 1% Solution for Work and Life. In the book the author challenges the reader to make just a 1% change for the better in each area of life. It isn’t difficult, and over time 1% plus 1% plus 1%… adds up to a significant change. It’s a great challenge for us to become better than we have been in any area of life.

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