Chiropractic News | Chiropractor Peoria IL Physical Therapist

Apr 23 2020

Good Health – smart ways to stay well, eat right, get fit

“Bulk Up To Slim Down” from Eating Well Magazine

According to various studies, on average, an American adult gains 1-2 lbs. each year. In order to prevent weight gain and encourage weight loss without going on a diet, The Journal of Nutrition says the secret is to eat more fiber! A study at BYU (Utah) found that middle aged women who increased their fiber intake generally lost weight. Those who decreased fiber in their diets gained.

***The conclusion? Boosting fiber by 8 grams for every 1,000 calories consumed resulted in losing about 4.5 pounds. Fiber helps you feel full and it has no calories.

***Recommendation: if you’re consuming 2,000 calories/day, aim to increase your fiber by 16 grams. The following foods will help you get your fill: raspberries, strawberries, chickpeas, and green beans.

Apr 23 2020

Athletes’ Recovery Accelerated Through the Use of Acupuncture

At Durbin Wellness Center athletes find themselves back on their feet at a fast rate, without the use of medication and pain killers.

For more information call our Peoria office at 309-682-6624 or our Morton office at 309-263-4673.

Apr 23 2020

Good Health – smart ways to stay well, eat right, get fit

Living healthier doesn’t have to be time consuming or complicated!
Taken from WebMD’s Health & Fitness section

1. How do you define working out?
a. going to the gym
b. turning the jump-rope for your neighbors kid
c. playing frisbee with your dog

2. How do you define good nutrition?
a. eating a vegetable at every meal
b. eating 2 vegetables at every meal
c. drinking a fruit smoothie for breakfast

3. Which of these is a healthy activity?
a. push-ups, sit-ups, or running the track
b. walking the dog after dinner
c. spending saturday afternoon snoozing on the sofa

Guess what? The correct answer to every question is A, B, and C!!! According to a movement called “Stealth Health” sneaking healthy habits into our lives is easier than we might think!

David Katz, director of Yale University’s Prevention Research Center, says doing something – no matter how small – is infinitely better than doing nothing. He also says there are at least 2400 ways to sneak healthy activities into daily living. Katz says, ” If you let yourself make small changes, they will add up to meaningful changes in the quality of your diet, your physical activity pattern, your capacity to deal with stress, and in your sleep quality — and those 4 things compromise an enormously powerful health promotion that can change your life.”

Apr 23 2020

Good Health – smart ways to stay well, eat right, get fit

6 Steps to a Healthier You!
Taken from “To Your Health” magazine

1. Beat the Leading Cause of Death
Heart disease is the leading cause of death in the US, responsible for at least 26% of all deaths. Finding natural ways to reduce your risk of developing heart disease can give you the most years with the people you love. Studies show that Vitamin D can help reduce cardiovascular disease and diabetes.

2. Engage the Body
Physical activity promotes a lean physique, of course, but studies have now identified that regular exercise also has a direct causal role in how long we can live. Physical activity in midlife helps to retain overall health later in life.

3. Slash Inflammation
While acute inflammation is an important way for the body to rid itself of infectious agents, chronic inflammation is often an unhealthy situation that is associated with heart disease, stroke, tye 2 diabetes, arthritis and a host of other afre-related debilitating diseases. Yoga reduces inflammation implicated in stress and premature aging.

4. Excite the Brain
Like your biceps, triceps, etc., the brain is a muscle and must be positively stimulated in order to maintain optimum performance. Challenging the brain improves cognitive function (mental exercises aid cognitive skills).

5. Maintain Healthy Relationships
As social creatures, humans respond positively to interactions with others, and this engagement is now confirmed to boost health and well-being as we age. Strong, functioning relationships benefit overall health.

6. Stay Well-Informed
According to Greek philosopher Diogenes, “The only good is knowledge, and the only evil ignorance.” Given today’s healthcare climate, we each must serve as our own health advocate. Staying well-informed may indeed be the best medicine. The majority of American adults rely on the internet for health information.

How many of these are you participating in on a regular basis?? These aren’t the only 6 ways to maximize your health, but they are a great place to start! There’s never a bad time to sit down and assess your current health and what you can do to improve it, especially when some simple behavior and lifestyle modifications can have a profound impact on your lifespan. Talk to your doctor for more information!

Apr 23 2020

Good Health – smart ways to stay well, eat right, get fit

Do You Get Enough of This Powerful Immune Booster???

Americans don’t get enough sleep to stay healthy! Only about 1 in 4 gets a full 8 hours of sleep! Yet research shows that a person’s sleep amount is an important predictor of reduced immunity and susceptibility to sickness and disease. Humans with shorter sleep times have been shown to be more susceptible to viruses, bacterial infections, cancer and obesity.

Beat viruses with a good night’s sleep: a study at Carnegie Mellon University showed that individuals sleeping an average of less than 7 hours a night had almost 3 times (300%) greater incidence of sickness that did those who slept 8 hours or longer. Also, those with lower sleep efficiency were more likely to get sick. Sleep efficiency is the ratio of time spent sleeping compared to time spent in bed.

A good night’s sleep reduces cancer risk: another recent study concluded that women who exercised and got a full night’s sleep had the lowest incidences of breast and other cancers. However, women who exercised but got less than 7 hours of sleep a night had significantly higher cancer risk.

Sleep can also reduce the risk of excess weight and obesity. Inadequate sleep alters the level of key hormones that regulate the hunger signal, causing appetite stimulation.

What should you do if you can’t sleep???
Stay away from prescription drugs because all they do is put you into a stupor that resembles sleep but is not sleep and does not confer any of the benefits of sleep. One of the best foods for the sleep deprived is sunflower seeds because they contain high levels of 4 nutrients that are very important for sleep. Taking a safe, high quality melatonin supplement for adults over 35 may also help promote healthy sleep.

*Article from www.alignlife.com

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