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Become Healthier & Happier. One step at a timeMon, 05 Aug 2019 21:32:20 +0000en-US
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1 https://wordpress.org/?v=6.5.31416388359 Quick and Dirty Ways to Calm your Mind
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Share this...FacebookTwitterPinterestGoogleLinkedinEmailPrint 1. Get Your Butt Moving Throw any excuse at it you want, but it doesn’t change the fact that NOTHING is a better stress reliever than physical activity. Yoga studios and gyms are always trying to get new business, so look for trial memberships and free classes to figure out what you like. Also, you don’t need to sign up for a fancy gym to get moving, you can always start walking more, jogging, and let’s not forget that healthy, consensual sex can be one of the best stress relievers out there. So, if that is an option for you, consider adding a little or a lot more of that to your life. Let stress motivate you to move. 2. Turn up the Volume and Dance Sing at the top of your lungs in the car, dance while you are getting ready for work, sing in the shower, dance down the aisle while you are shopping, etc. Just sing. Just dance. Find that song that gets you moving every time and put it on repeat. When you are getting stressed start singing it in your head. Whether it’s Michael Jackson (my personal fave), Metallica, Brittney Spears, Beyonce, or Little Nas, find your song and watch your stress transform into the best dance moves the world has ever seen. 3. Take Some Deep Breaths When you find yourself getting wrapped up in a conversation or an emotion that is overwhelming your sense of calm, stop and take a nice big belly breath. Focus on the air moving in through your nose or mouth, feel it filling your belly making it expand, notice the moment of pause, then feel your stomach slowly deflate as the air leaves your mouth and nose. Repeat this as many times as is needed. Believe me, slowing yourself down before you say or do something your regret or that is counterproductive to your goals is one of the most important life skills out there. Easier said than done, but luckily there are ample opportunities all around you right now to practice. 4. Stop and Smell Some Soothing Scents That was a mouthful. Anyways, aromatherapy is a quick an easy way to take the edge. Whether it is through a diffuser in your home or office, a roll on for your skin, or if you just pop the top off and sniff it, certain essential oils have been proven to decrease stress and anxiety. Try out scents like lavender, eucalyptus, chamomile, frankincense, and bergamot. Some companies even have their own anti-stress blends. 5. Pick up a Good Book Sometimes a little escape into someone else’s life can be a much needed respite from our own. Curling up with a good book with some tea or coffee is a perfect recipe for stress relief. Carve out some you time, grab that book you’ve been dying to read, turn off your phone and set the stresses of the world aside for an hour or two. 6. Take a Nice Hot Bath What’s better than trying a couple of these suggestions all at the same time… nothing… nothing is better. Drawing yourself a nice hot bath with some of the scents listed in #4 all while reading your favorite book and occasionally taking nice slow deep breaths will pretty much have you feeling like a Buddhist monk that has been meditating for decades. No seriously… it will 7. Introduce yourself to Meditation or Mindfulness Training Mindfulness comes in many flavors. Waking up early to watch the sunrise, pausing to admire an intracate spider web, or closing your eyes and feeling the wind on your face all count as mindfulness. There is also more structured types of mindfulness training like meditation. There’s a podcast by this guy Tim Ferriss, which if you haven’t heard of the guy, please do yourself a favor and check him out , he interviews the best of the best in their respective fields, and I do mean the best, to figure out how they set themselves apart. The one thing that almost all of them have in common is…yup you guessed it…meditation or something very similar to it. Not only do they meditate, but most of them attribute their happiness and success to it. Having a clear, focused mind is a rare superpower that you can actually develop through meditate. So why aren’t you? 8. Acupuncture & Massage While the idea of needles may not be your idea of relaxation, I feel like a puddle of happy (aka calm and relaxed) after an acupuncture session. If you have never tried it, I highly recommend it for all types of health issues, but definitely try it for stress reduction. Getting a massage to de-stress isn’t news to anyone, however most people see it as a luxury instead of a necessity. Let me break it down for you: Stress leads to tight muscles and inflammation, those two lead to dysfunctional movement which then leads to pain and injury. Self-care and injury prevention are absolutely essential to your health, so stop feeling guilty and go book that massage! 9. Give Yourself a Head Start With Supplements Using a product like Adaptocrinefrom Apex Energetics, Adrenal Complex or Adrenal Dessicate from Standard Process, or simply upping your Omega 3s via fish oil, can all help your body cope with the stresses of life. Sometimes, despite our best effort, stress can still get the best of us. When that happens our body pays the price. These supplements can help minimize the effect stress can have on your body such as lowered immune function, blood sugar difficulties, weight gain, and inflammation. Talk to your health care professional to see if these are right for you. Disclaimer: The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. Concerning External Links: Thank you for visiting the Feel Well Chiro website. As a courtesy and for the convenience of our users some pages of our website provide links to other websites not managed or controlled by Feel Well Chiro. Feel Well Chiro does not endorse nor does it control or take responsibility for the content or information on any external website. Share this...FacebookTwitterPinterestGoogleLinkedinEmailPrint]]>https://www.rtpchiro.com/blog/9-quick-and-dirty-ways-to-calm-your-mind/feed/0821The Holiday Balancing Act: Part 2
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Share this...FacebookTwitterPinterestGoogleLinkedinEmailPrint 9 Steps to Making Holiday Stress Your Ally and Not Your Enemy: Holiday stress. Between the bills, the parties, the overeating, over-drinking, family squabbles, and fighting the crowds at the mall, it is no wonder so many people are left with their heads spinning this time of year. Take back control this year with Dr. K’s Holiday Stress Dissolving Tips. 1. Get Your Butt Moving Throw any excuse at it you want, but it doesn’t change the fact that NOTHING is a better stress reliever than physical activity. Yoga studios and gyms are trying their best to get your business this time of year, which usually means lower prices and better incentives. Also, you don’t need to sign up for a fancy gym to get moving, you can always start walking more, jogging, and let’s not forget that healthy, consensual sex can be one of the best stress relievers out there. So, if that is an option for you, consider adding a little or a lot more of that to your life. Let stress motivate you to move. 2. Turn up the Volume and Dance Love Christmas music, perfect, turn some on and rock out. Hate Christmas music, perfect, opt for pandora, spotify, or whichever music outlet you use and rock out. Sing at the top of your lungs in the car, dance while you are getting ready for work, sing in the shower, dance down the aisle while you are shopping, etc. Just sing. Just dance. Find that song that gets you moving every time and put it on repeat. When you are getting stressed start singing it in your head. Whether it’s Michael Jackson (my personal fave), Metallica, Brittney Spears, or Phil Collins, find your song and watch your stress transform into enthusiasm and excitement. 3. Take Some Deep Breaths When you find yourself getting wrapped up in a conversation or an emotion that is overwhelming your sense of calm, stop and take a nice big belly breath. Focus on the air moving in through your nose or mouth, feel it filling your belly making it expand, notice the moment of pause, then feel your stomach slowly deflate as the air leaves your mouth and nose. Repeat this as many times as is needed. Believe me, slowing yourself down before you say or do something your regret or that is counterproductive to your goals is one of the most important life skills out there. Easier said than done, but this time of year provides ample opportunity to practice. 4. Stop and Smell Some Soothing Scents That was a mouthful. Anyways, aromatherapy is a quick an easy way to take the edge off this season. Whether it is through a diffuser in your home or office, a roll on for your skin, or if you just pop the top off and sniff it, certain essential oils have been proven to decrease stress and anxiety. Try out scents like lavender, eucalyptus, chamomile, frankincense, and bergamot. Some companies even have their own anti-stress blends. 5. Pick up a Good Book Sometimes a little escape into someone else’s life can be a much needed respite from our own. Curling up with a good book with some tea or coffee is a perfect recipe for stress relief. Carve out some you time, grab that book you’ve been dying to read, turn off your phone and put the stresses of the season aside for an hour or two. 6. Take a Nice Hot Bath What’s better than trying a couple of these suggestions all at the same time… nothing… nothing is better. Drawing yourself a nice hot bath with some of the scents listed in #4 all while reading your favorite book and occasionally taking nice slow deep breaths will pretty much have you feeling like a Buddhist monk that has been meditating for decades. No seriously… it will 7. Introduce yourself to Meditation or Mindfulness Training Mindfulness comes in many flavors. Waking up early to watch the sunrise, pausing to admire an intracate spider web, or closing your eyes and feeling the wind on your face all count as mindfulness. There is also more structured types of mindfulness training like meditation. There’s a podcast by this guy Tim Ferriss, which if you haven’t heard of the guy, please do yourself a favor and check him out , he interviews the best of the best in their respective fields, and I do mean the best, to figure out how they set themselves apart. The one thing that almost all of them have in common is…yup you guessed it…meditation or something very similar to it. Not only do they meditate, but most of them attribute their happiness and success to it. Having a clear, focused mind is a rare superpower that you can actually develop through meditate. So why aren’t you? 8. Acupuncture & Massage While the idea of needles may not be your idea of relaxation, I feel like a puddle of happy (aka calm and relaxed) after an acupuncture session. If you have never tried it, I highly recommend it for all types of health issues, but definitely try it for stress reduction. Getting a massage to de-stress isn’t news to anyone, however most people see it as a luxury instead of a necessity. Let me break it down for you: Stress leads to tight muscles and inflammation, those two lead to dysfunctional movement which then leads to pain and injury. Self-care and injury prevention are absolutely essential to your health, so stop feeling guilty and go book that massage! 9. Give Yourself a Head Start With Supplements Using a product like Adaptocrinefrom Apex Energetics, Adrenal Complex or Adrenal Dessicate from Standard Process, or simply upping your Omega 3s via fish oil, can all help your body cope with the stresses of the season. Sometimes, despite our best effort, stress can still get the best of us. When that happens our body pays the price. These supplements can help minimize the effect stress can have on your body such as lowered immune function, blood sugar difficulties, weight gain, and inflammation. Talk to your health care professional to see if these are right for you. Disclaimer: The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. Concerning External Links: Thank you for visiting the Feel Well Chiro website. As a courtesy and for the convenience of our users some pages of our website provide links to other websites not managed or controlled by Feel Well Chiro. Feel Well Chiro does not endorse nor does it control or take responsibility for the content or information on any external website. Bala Share this...FacebookTwitterPinterestGoogleLinkedinEmailPrint]]>https://www.rtpchiro.com/blog/the-holiday-balancing-act-part-2/feed/0813Bust through pain with Dry Needling
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Share this...FacebookTwitterPinterestGoogleLinkedinEmailPrint Stimulate your immune system to heal you with dry needling Dry needling has become a go to treatment for stubborn trigger points and muscle conditions. The process is pretty simple: locate the target tissue and attack it with a thin acupuncture needle (5-10 acupuncture needles can fit inside the mouth of a typical hypodermic needle). In the case of trigger points, sometimes the muscle that is being treated will twitch or jump, this is a sign of trigger point release. When treating more chronic conditions like tennis elbow or piriformis pain, it is not as common to get the twitch response. Needle stimulation causes tissue relaxation and a return to its resting length, which, in turn, will allow proper blood flow, restore proper pH, and inhibit continuous inflammation. (2) Just inserting the needle into the body can provide enough stimulation to release natural opioid like chemicals to help kill pain (2). Trigger points (2): Decrease muscle strength and flexibility Encourage continued muscle contraction Increase surrounding tissue acidity Reduce blood flow Decrease oxygen levels Contribute to an increase in inflammatory chemicals Trigger points are created by activities that require repetitive, continuous muscle use (ex. poor posture is notorious for creating trigger points in the upper shoulders and around the shoulder blade) and/or by trauma. See the definition of a trigger point to the right. When present, they prevent full muscle lengthening, thereby limiting range of motion, and weakening the muscle. (1) All of that translates to pain and dysfunction for you. Sometimes trigger points can go away on their own, but most times they don’t. They can be the unexpected driver of a wide variety of pain and dysfunction in your body because while a trigger point will create pain in it’s immediate vicinity, it also refers pain to other areas of the body. That’s what makes these guys so tricky, the pain going down your arm could actually be coming from a trigger point underneath your shoulder blade. Luckily, extensive research has been done by Drs. Janet Travell and David Simons to elucidate these referral patterns. To see some of these click here. The following can be effectively treated with dry needling: Tennis Elbow TMJ Headaches (migraines, tension, etc) Low back pain Neck pain Shoulder pain Whiplash Chronic pain Hip pain Tendonitis/Tendinitis Any many others Need To Knows Safe and Effective way to treat stubborn muscle conditions 5-10 Acupuncture needles fit in the mouth of a blood drawing needle Enhances blood flow to injured and oxygen deprived tissue Stimulates the release of your body’s own pain killing chemicals Is it safe/will it hurt? Dry needling is incredibly safe when performed by a trained professional. Because the needle is so thin the risks are very low and any discomfort is kept to a minimum. Most people cannot even tell a needle was inserted, but only realize it when the trigger point is reached. At that point, a sore sensation or a quick pinch may be felt. The side effects may include some soreness within the muscle being treated, some slight bruising, or some slight redness around the sight of needle insertion. If you have any fear of needles or have fainted in the past when getting a shot or giving blood, please let your healthcare provider know so that he/she can be adequately prepared and position you accordingly. Does insurance cover this? Currently dry needling is offered as a cash service in most offices, as most insurance companies have not allowed it as a billable service yet. Because more and more research is showing how effective it can be, it is anticipated that it will become a covered service in the future. If you are curious if dry needling is right for you, talk to me or a qualified healthcare provider to discuss your case. Dry needling has been proven to be an emerging therapy that is surpassing some of the traditional ways muscle pain has been treated in the past. So, before you accept that pain is a permanent part of your life, give this a try, it may be just what you need. 1. Bron, Carel, and Jan D. Dommerholt. “Etiology of Myofascial Trigger Points.” Current Pain and Headache Reports 16.5 (2012): 439–444. PMC. Web. 8 June 2017. 2. Osborne NJ, Gatt IT. “Management of shoulder injuries using dry needling in elite volleyball players.” Acupuncture in Medicine 2010;28:42-45. Dr. Kira Cervenka “The steps you take don’t need to be big. They just need to take you in the right direction.” Share this...FacebookTwitterPinterestGoogleLinkedinEmailPrint]]>https://www.rtpchiro.com/exercise-movement/dry-needling/feed/0175The Holiday Balancing Act: Part One
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Share this...FacebookTwitterPinterestGoogleLinkedinEmailPrint Let’s simplify the real health challenges of the holiday season into: Sugar & Stress. In Part One of The Holiday Balancing Act, we will focus on how to prevent sugar from wreaking havoc on your weight, your health, and your sense of well-being. To the right is a simplified look at what happens when you eat an unbalanced diet high in simple carbs (pastas, breads, sugar, candy, cake, pastries, white rice, etc.). This diet, which most of us slip into from Halloween to New Years, is the driving force behind inflammation, weight gain, lethargy, diabetes, and heart disease. Take a look… Now, the holidays are not a time to deprive yourself of all the amazing foods and beverages that you love, but there are ways to help keep those treats from derailing you for months to come. Here are 8 ways to save your waistline, energy levels, and sanity this holiday season. P.S. Don’t think for one second that you can’t cook up the most amazing holiday feast and still keep your blood sugar in check! Asparagus and cheese souffle, Bacon wrapped shrimp, butternut squash soup, sweet potato bacon tots, and Thanksgiving stuffing meatballs are just a few examples of delicious balanced dishes. Here is a longer list of tasty holiday recipes to help keep your blood sugar happy. 8 Ways to Avoid the Blood Sugar Roller Coaster: 1. Eat a breakfast with 20-30g of protein in it. Start your mornings with a meal or snack that is high in protein. You don’t have to get too fancy here: Bacon, eggs (scrambled, fried, poached, omelet, etc), sausage, ham, protien shake, steak, salmon, chicken. A high protein breakfast will help you avoid the blood sugar roller coaster all day and help keep you feeling full longer. Bagels, bread, donuts, pastries, all sabotage the rest of your day, don’t let them. For some inspiration to shake up your morning routine, here are some low carb breakfast ideas. 2. Skip the fruit juice and eat the whole fruit instead Look at the nutritional label of your favorite fruit juice. You might be surprised to see that the sugar content in a glass of orange or apple juice is similar to a can of Coke. Save your waist line and your mood and just eat the apple instead of drinking it. 3. Don’t Go to Bed on an Empty or a Carb filled Stomach This will cause your blood sugar to go haywire while you sleep and it can wake you up in the middle of the night if your blood sugar drops too low. Eat some nuts, some cheese, a boiled egg, a few swigs of a protein shake (that is low in sugar), or anything else that is low carb. 4. Throw Some Protein or Fat on Your Bread or Pasta I get it, bread is good. Bread is really good. So, if you just have to have that piece of toast, bagel, or Italian bread (my personal weakness especially if it is made in Brooklyn) make sure you compliment it with eggs, meat, avocado slices, butter and/or veggies. Same thing goes with pasta. **or dare I say try zucchini noodles or spaghetti squash** 5. At a Party, Share a Dessert Plate with a Friend The holidays bring out some of the most decadent and downright delicious desserts. To avoid a sugar coma, try sharing a plate of desserts with a friend. This way you each get to try a little of everything without feeling obligated to finish it. It also never hurts to think of this quote often said by my office manager in regards to deliciously dangerous treats, “that will look better on your hips than mine”. 6. Snack, Especially before a Holiday Party Snack to your hearts content but make sure it is full of fat and protein. Plan ahead. Get some zip lock bags and fill them with nuts and or seeds and stash them in your purse/briefcase/work bag/workout bag, desk, night side table, and car. The high protein snacks will help curb your appetite and curb the damaging effects of all that sugar. 7. Take it Easy on the Booze Alcohol is an incredibly easy way to shoot up your blood sugar. Try cutting back a little and like every other step I’ve mentioned before, balance it out with a high protein/fat meal or snack. The worst thing you can do is drink on an empty stomach! Instead of a glass of wine or a fruity sugar filled concoction, try a white Russian or spiked Eggnog (just make sure they are made with full fat cream or milk). 8. If You Know You Will Need a Little Extra Help, Start Taking Some Gymnema or Glycoberine. Gymnema is an herb used to help anyone who is struggling with blood sugar levels including those with Type I or Type II Diabetes. This herb helps reduce sugar cravings. Glycoberine is a supplement that has been shown to keep blood sugar levels down. Gymnema is what you would take right before the party and Glycoberine would be what you would take throughout the whole season to keep your blood sugar levels in check. Want to know if you have the symptoms of unstable blood sugar levels? Click on the picture below to take a short quiz to find out! Disclaimer: The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. Concerning External Links: Thank you for visiting the Feel Well Chiro website. As a courtesy and for the convenience of our users some pages of our website provide links to other websites not managed or controlled by Feel Well Chiro. Feel Well Chiro does not endorse nor does it control or take responsibility for the content or information on any external website. Share this...FacebookTwitterPinterestGoogleLinkedinEmailPrint]]>https://www.rtpchiro.com/blog/holiday-balancing-act-part-one/feed/0424