When we think of healthful lifestyle choices we generally consider requirements for a healthy diet and regular vigorous exercise. We want to be sure we're eating a wide variety of foods from the p ...View Article
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Your extreme fatigue might be coming from hidden sources. Nixing these spirit-depleting factors from your life will automatically help reboot your verve.
It turns out that even moderate dehydration (which results in the loss of 3 percent of your body weight) can make you feel mentally sluggish and mess with your concentration. The next time you're feeling foggy or lightheaded, don't just assume you're in serious need of some food. Try downing a glass or two of water.
2. Cell Phones
Checking your cell before bed amps up brain activity, making it harder to doze off. Plus, any electronic gadget's artificial blue light can suppress the sleep hormone melatonin. A 2011 poll by the National Sleep Foundation found that 20 percent of people ages 19 to 29 are awakened by a call, text, or e-mail at least a few nights a week. Power it down well before bedtime.
Many drugs have veiled energy-sapping side effects. Chief among them are some classes of antidepressants and certain beta-blockers used to prevent migraines or treat high blood pressure. If you start a new med and feel more lethargic than usual, see doctor Bert for an alternative. (If there isn't one, take your dose right before bed.)
While working out zaps the stress hormone cortisol, prolonged sweat sessions--like, for example, regularly running for more than 30 minutes at a steady rate--can actually rev cortisol production. Interval training (bursts of intense activity) combined with strength training (free-weight and body-weight moves) helps keep cortisol in check.
5. Low Iron
The mineral shuttles oxygen around your body and removes waste from your cells. If you're not getting around 18 milligrams a day, your body struggles to function properly and you can feel worn out; low iron levels in your diet can cause iron deficiency anemia. If you feel sluggish, call our office and ask for a simple blood test to see if you should be taking a supplement.
For more information please call our office at 786-360-6355
|Regular Chiropractic Care, Wellness, and You|
|Just as combining strength training and cardiovascular exercise produces enhanced benefits in many areas of fitness, and food combining helps you get the most out of your daily nutrition, regular chiropractic care helps you achieve your goals of long-term health and well-being.
Regular chiropractic care is the "x factor" in obtaining high levels of health and wellness. Adding regular chiropractic care to the other healthful things you're doing increases the benefits of those activities. By identifying and correcting areas of spinal misalignment and helping remove nerve interference, regular chiropractic care helps your musculoskeletal, cardiovascular, digestive, and hormonal systems do their jobs better. As a result, your body is optimized to obtain the greatest benefit from all your other health-promoting activities. The combination of exercise, nutrition, and regular chiropractic care makes all the difference.
Certain things in life just go together naturally. In the kitchen, peanut butter and jelly is a classic combination. Another such pairing is apple pie and ice cream.Other categories of life experience, such as human performance, prize the association of freedom and creativity. And in the field of health care, exercise and nutrition are two pillars of a solid foundation for long-term wellness and well-being.
The combination of exercise and nutrition makes intuitive sense, of course, but it's useful and informative to drill deeper into this relationship. Regarding exercise, almost any type of this activity is beneficial.1 "Whatever works for you" is a time-honored principle in fitness. Swimming, running, bicycling, lifting weights, playing basketball, doing yoga, and walking all provide substantial benefit for people. What's best is to do the things you like to do. Hidden beneath the surface, however, is a very interesting fact. If you combine certain types of exercise, specifically, if you do both strength-training activities and cardiovascular exercises during the course of a week, you'll obtain enhanced results. Interestingly, both your strength and endurance will improve more rapidly compared to doing only one type of activity.
Beyond expedited improvement (and the great satisfaction many of us derive from lifting heavier weights in the gym and running faster on the track), improved strength and endurance are very closely linked to numerous important indicators of optimal health and well-being. It's the combination that makes the difference.2,3
Similarly, good nutrition is not only a matter of making sure that every food group is represented in your daily diet. Choosing foods from the fruits, vegetables, proteins, grains, and dairy groups is the key first step in all nutritional programs that provide lasting value. But, again, there are hidden relationships. Combining proteins and carbohydrates at every meal causes improved digestion and improved absorption of all nutrients. By more efficiently breaking down the food you eat and more effectively absorbing valuable nutrients, you derive enhanced benefit from the calories you're consuming. You gain more energy to use throughout the day and are able to perform at a higher level. As a result, your sleep is more restful and you wake up refreshed, ready to engage with whatever challenges the new day brings.
The principle behind the power of these various combinations is that of hybrid vigor. The concept is derived from studies of genetics in the 19th century in which it was discovered that cross-breeding often produced hardier plants. We, too, can harness this principle to become hardier ourselves, enabling us to enjoy long-term health, wellness, and well-being.
1Lackland DT, Voecks JH: Metabolic syndrome and hypertension: regular exercise as part of lifestyle management. Curr Hypertens Rep 2014 Nov;16(11):492. doi: 10.1007/s11906-014-0492-2
2Sigal RJ, el al: Effects of Aerobic Training, Resistance Training, or Both on Percentage Body Fat and Cardiometabolic Risk Markers in Obese Adolescents: The Healthy Eating Aerobic and Resistance Training in Youth Randomized Clinical Trial. JAMA Pediatr 2014 Sep 22. doi: 10.1001/jamapediatrics.2014.1392. [Epub ahead of print]
3Ho SS, et al: The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial. BMC Public Health 2012 Aug 28;12:704. doi: 10.1186/1471-2458-12-704