WARNING

You are using an outdated browser. Please upgrade your browser to improve your experience.

Close [x]

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 

Avoiding Painful Leg Cramps

Combating Alzheimer's

The time is now to protect yourself from Alzheimer's - a disease affecting around 4.5 million Americans (some as young as 55). Below are few simple ways to keep a fit mind:

1. Try the Sunday crossword puzzle in the newspaper.

2. Eat foods or supplements containing omega-3 fatty acid DHA.

3. Do a puzzle a week that requires logic, like Sudoku, Kakuro and Nurikabe.

4. Play games that involve strategy, like chess, dominoes or bridge.

5. Take up a new musical instrument, or learn a new language.

Your mind has finally stopped racing and you've just nodded off, only to be rudely awakened by a deep knot of sudden pain in your thigh, calf or in the arch of your foot.  Athletes and high heel wearers alike are often awakened from sleep by the infamous nocturnal leg cramp or "charley horse." And though these occasional cramps usually are not serious, they are undeniably painful and downright annoying.

Check your H20 levels

The exact cause of leg cramps is not known, however, they are most often associated with dehydration and electrolyte imbalance. That said, and you've heard it before, drinking the optimal amount of water - 7 to 8 eight-ounce glasses of water per day - is the first line of defense against "charley." Staying hydrated is also important for overall health, so the water speech bears repeating!

Stretch those stems

Also, simple stretches before bed can stave off cramps. Try this simple stretch before you hop into bed each night:

  1. Stand facing the wall, 30 inches away.
  2. While keeping your heels on the floor, lean forward, put your palms on the wall, and slowly move your hands up the wall as far as you can reach comfortably.
  3. Hold the stretched position for 30 seconds. Release.
  4. Repeat steps 1 through 3 two more times.

Just remember, when stretching, to take it slowly. Jolting right into a deep stretch and quick bouncing motions through the stretch are mistakes that can cause injury.

Supplement your regimen

If you're still bothered by occasional cramping, your diet may need slight supplementation. According to Charles Kuntzleman, EdD, associate professor of kinesiology at the University of Michigan at Ann Arbor, taking a daily supplement of 400 IU of Vitamin E is usually very helpful. If the cramps persist, your body may be experiencing a lack of calcium and magnesium, found in dark green, leafy vegetables such as kale and broccoli. Dr. Kuntzleman suggests supplementing with daily dosages of up to 1,000 milligrams of magnesium and 500 to 1,000 milligrams of calcium.

How can chiropractic help?

Circulation is crucial for rushing nutrients from food and supplements to the areas of the body that need healing most. Chiropractic adjustments can improve circulation and greatly reduce healing time. Remember to inform your chiropractor if you're experiencing muscle cramps.