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Energy Zappers 

1. Dehydration
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.

3. Medication
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.)

 4. Overtraining
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 

The Long Game

We've heard a lot lately regarding how certain nations play a long game in terms of regional influence and global geopolitics. The concept of a so-called long game is interesting in that it implies a more than common degree of patience and a commitment to outcomes that are evaluated over decades and generations, rather than months or years. Importantly, strategies and tactics that produce desired results in the international arena may be applied with success to the long-term health and well-being of ourselves and our families.

In terms of good health, a person's unfolding strategy always consists of putting into place lifestyle behaviors that appropriately support the desired long-term goals. For example, eating a healthy diet and engaging in regular vigorous exercise have been proved of great benefit in the prevention and treatment of chronic diseases.1,2  The primary categories of chronic diseases include cardiovascular disorders, diabetes, overweight/obesity, and cancer. Most person's long-term health goals would naturally focus on avoiding the onset of these various disorders and diseases or preventing their progression to a chronic state. If one is late in arriving at a decision to engage in self-care, as frequently happens in our society, the good news is that lifestyle behavior change is always beneficial. What is required, for all of us, is to adopt the perspective of the long game.

For example, obtaining the necessary long-term benefits of an exercise program requires a certain amount of dedication and persistence. Any exercise is good, but regular exercise is much better. Our bodies are dynamic and adapt positively to physiological and mechanical stresses, such as the stresses imposed by an exercise program. But that same dynamism will cause a metabolic breakdown of muscle and bone if those tissues are not being worked and utilized consistently. Our bodies are very smart and are designed to work efficiently. Biochemical components of structures that are assessed to be unnecessary will be redirected to better purpose elsewhere. In other words, the "use it or lose it" principle applies. If we want to build strong muscles and bones that will serve us well and help us avoid injury over the course of many years, we need to engage in regular vigorous exercise ongoingly.

Thus, committing to the long game supports our desire for a long life of good health.3  There can be gaps, of course. People are very busy and there may be stretches, even lasting months, when there just isn't time enough to do necessary exercise. The solution is to minimize these gaps as much as possible, make sure the gaps don't become the new routine, and re-engage in regular exercise as soon as feasible. Adherence to our long game strategy will help achieve across-the-board wins in the areas of health and well-being.

Regular chiropractic care is an important part of the long view regarding your family's health and well-being. Even though we engage in healthy lifestyle activities, events frequently occur that have a negative impact on our health. The events themselves may be not obvious, hidden from view as a result of originating in our day-to-day environment or seemingly harmless mechanical stresses as we bump into things, trip over a crack in the sidewalk, or pick up a laundry basket filled with clothes.

But these little insults often have a cumulative effect in causing spinal misalignments and nerve interference. We're not aware of the health effects of nerve interference at the beginning. Over time, nerve irritation that results from spinal misalignments may cause neck pain, back pain, and headaches, and even problems with the digestive, endocrine, and immune systems. Regular chiropractic care, as a consistent part of your family's routine, helps prevent a wide range of problems from getting started, and helps us get better faster from the problems that may have brought us to our chiropractor's office in the first place.

  1. Engberg E, et al: The effects of health counselling and exercise training on self-rated health and well-being in middle-aged men: a randomised trial. J Sports Med Phys Fitness 2016 Apr 5. [Epub ahead of print]
  2. Davies MJ, et al: A community based primary prevention programme for type 2 diabetes integrating identification and lifestyle intervention for prevention: the Let's Prevent Diabetes cluster randomised controlled trial. Prev Med 84:48-56, 2016
  3. Pandey A, et al: Relationship Between Physical Activity, Body Mass Index, and Risk of Heart Failure. J Am Coll Cardiol 69(9):1143-1146, 2017