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We live in a world where most people are either working from home or sitting at their office desks all day. With a lot of work and family commitments, it even gets harder to get time to go to the gym. Lack of time for exercise is the most common excuse for our physical unfitness, which puts our physical fitness and health at risk.
But the truth is, we don’t need a lot of time to exercise. All we need is 10 minutes a day, and we will be healthier. And the perfect way to get started is walking.
Benefits of a 10-Minute Daily Walk
Have a look at some of the health benefits of walking and why walking should be our best partner for overall good health:
1. Promotes Heart Health
Walking helps improve heart health by lowering blood pressure, regulating blood sugar, and lowering cholesterol, all of which are major risk factors for heart disease.
2. Helps Maintain a Healthy Weight
A brisk walk a day can significantly help you burn calories by increasing your metabolism. Increasing your speed allows you to burn more calories than if you strolled at a moderate pace. You can start small before gradually working up to 10,000 steps a day.
3. Boosts Brain Function
Walking helps to improve concentration, attention span, and focus. Exercise increases the level of brain-derived neurotrophic factor (BDNF), which helps preserve the health of existing neurons and create new ones. Research shows that people who frequently walk in a week have more efficient decision-making abilities and better brain function. Experts explain that these benefits are a result of increased blood flow to the brain that occurs with exercise.
4. Reduces Risk of Chronic Diseases
Studies show that walking can significantly help reduce one’s risk for a variety of chronic diseases like obesity, type 2 diabetes, hypertension, sleep apnea, major depressive disorder (MDD), and gastroesophageal reflux disease (GERD).
5. Reduces Stress
Are you feeling frazzled or overwhelmed? Get out and take a walk. Walking helps reduce the stress hormone cortisol, which allows one to feel less stressed and more relaxed.
6. Improves Sleep
Walking regularly can help you sleep better at night. Physical activity naturally boosts the effects of melatonin, the sleep hormone. Studies show that healthy adults who walk daily report positive impacts on sleep quality and length.
7. Reduces Joint Pain
Most physical aches and pains result from tightness. When muscles, tendons, ligaments, and fascia aren’t used, they get tight, resulting in pain, especially in the lower back and joints. Walking helps our bodies stay flexible, limber, and pain-free.
Walk for Your Health
Don’t hide on the excuse of not getting time to exercise anymore. There is always a way to find 10 minutes out of your busy schedule to get out in the fresh air for a walk. It could be leaving the car behind when you pop to the local shop, getting some fresh air at lunchtime, or taking your dog for a brisk walk.
If you need more guidance on how staying active can benefit your health, how to start walking, or how to stay motivated, talk to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.
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Have you experienced trouble sleeping at some point in your life? Well, it is common among many people, especially adults. This is mainly triggered by the many factors that interfere with a good night’s sleep, like work stress, illnesses, and family responsibilities. But when insomnia persists day after day, it can become a real problem. Consistent lack of quality sleep can make one tired and moody and have severe effects on one’s health, like increasing the likelihood of developing type 2 diabetes, obesity, and heart disease.
Most people who have had trouble falling asleep or staying asleep tend to turn to sleep medications to help them have restful sleep. However, these drugs can have side effects like headaches, drowsiness, strange dreams, dizziness, appetite changes, and abdominal discomfort.
But the good news is that you can adopt habits that help you fall asleep quickly, stay asleep longer, and be more energetic and productive during the day. Have a look at some of the simple tips!
· Set and stick to a sleep schedule
The body’s circadian rhythm functions on a set loop that aligns itself with sunrise and sunset. Therefore, it is essential to have a consistent sleep and wake time to help achieve long-term sleep quality. Studies show that people who have irregular sleep patterns alter their circadian rhythm and levels of melatonin, which signal the brain to sleep. The recommended amount of sleep for healthy adults is at least seven hours. Set at least seven to eight hours of sleep and ensure you go to bed at the same time every day, including weekends. Consistency will help the body adapt to a sleep-wake cycle that gets you well-rested.
· Be smart about what you eat and drink
What you eat and drink during the day significantly impacts your sleep. Some of the essential things to pay attention to include;
v Focus on a healthy diet: Your eating pattern has a significant impact on your sleep pattern. For instance, a Mediterranean-type diet that is rich in vegetables, fruits, and healthy fats, with a limited amount of carbs and red meat, may help you fall asleep faster and stay asleep longer.
v Don’t go to bed hungry or stuffed: Going to bed hungry or immediately after eating a heavy meal within a couple of hours of bedtime may cause discomfort, making it difficult to fall asleep.
v Limit caffeine and nicotine: Caffeine and nicotine have a stimulating effect that takes hours to wear off and can interfere with sleep.
v Avoid alcohol before bed: Although alcohol may make you feel sleepy at first, it affects your long-term sleep cycle, especially when you have not taken any alcohol.
v Avoid drinking too many liquids in the evening: Although fluids are healthy for your body, drinking lots of fluids at night may result in frequent bathroom trips, affecting your sleep pattern.
· Improve your sleep environment
A peaceful bedroom environment sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Keep your room calm, dark, and quiet. Some of the tips you can adopt include;
v Keep noise down: Avoid music in your bedroom. To eliminate noise from other people in your household, neighbors, and traffic, try masking it with a fan or sound machine. Earplugs can also help.
v Keep your room cool: You can sleep better in a slightly cool room that has adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
v Ensure that your bed is comfortable: Your bed should allow you to stretch and turn comfortably without becoming tangled. If you wake up complaining of a sore back or an aching neck, consider different levels of mattress firmness, foam toppers, and pillows that provide more or less support. A comfortable bed will help improve your sleep position.
v Reserve your bed for sleeping and sex: Avoid working, watching TV, or using your computer, phone, or tablet in bed. This helps your brain to associate the bedroom with just sleep and sex, which makes it easier to wind down at night.
· Exercise
Exercise increases the effect of natural sleep hormones like melatonin. Consider a daily brisk walk and enjoy better sleep at night. However, it is important to watch the timing of your workout. Exercising too close to bedtime can be stimulating. Instead, consider morning workouts that expose you to bright daylight.
· De-stress
Piled bills and a long to-do list can easily stimulate your stress levels, activating the fight-or-flight hormones that work against sleep. Learn to resolve your worries or concerns before bedtime by jotting down what’s on your mind and then setting it aside for tomorrow. Basic stress management tips like getting organized, setting priorities, and delegating tasks might also help. To relax, try meditating and deep breathing exercises.
Know when to seek help from a professional!
If you often have trouble sleeping, talking to a professional can help identify and treat any underlying causes. Contact Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, for assistance!
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Did you know that most people with Temporomandibular Joint (TMJ) disorders do not know whether they have them or what exactly causes such disorders? TMJ disorders refer to various conditions that result in dysfunction and pain in muscles and jaw joints that regulate jaw movement.
Researchers estimate that more than 10 million Americans are living with TMJ disorders. In most cases, the discomfort related to TMJ disorders is temporary and occasional and occurs in cycles. Although the pain may eventually disappear without or with minimal intervention, some individuals may develop long-lasting symptoms. The disorders result in tenderness and pain in the jaw joints and related ligaments and muscles. The common causes may include jaw injuries, teeth grinding, and arthritis.
Types of TMJ Disorders
Researchers have categorized TMJ disorders into three:
· Myofascial pain
· Internal joint derangement
· Arthritis-related disorders
It is possible to experience one or more of the disorder categories simultaneously with other comorbidities, such as sleep disturbances and chronic fatigue syndrome, which have similar symptoms. The majority of people experience relatively mild types of TMJ disorders, with symptoms significantly improving or disappearing spontaneously in months or weeks. However, the disorders may result in long-lasting, debilitating, and persistent pain in some individuals.
Symptoms of TMJ
TMJ symptoms vary widely and may include:
· Jaw pain
· Stiffness in the jaws.
· Difficulty opening or closing the mouth.
· Facial pain.
· Neck or shoulder pain.
· Jaw popping.
· Earaches.
· Headaches.
· Migranes.
Ways of Alleviating TMJ Disorder-related Discomfort
How can you manage TMJ disorders and attain a stage of comfort? To effectively combat TMJ discomfort, developing the correct diagnosis and establishing treatment goals is essential. The following are some of the tips you can use to manage TMJ disorders and alleviate discomfort.
Physical therapy: Physical therapy improves joint functioning and manages the pain caused by the disorder. Although this therapy cannot completely fix complex joint issues, it is useful because it helps the affected person attain comfort. Dentists may advise using physical therapy in conjunction with splint therapy for the best results. Stabilization splint therapy: Your surgeon or dentist will fabricate a dental appliance that holds your jaws in position and fits over the teeth. This helps to guard your jaw joints and ensure the supporting structures of your teeth are free from damage. Self-care techniques: These include practices such as eating soft foods, applying ice packs, shunning extreme jaw movements, relaxation, and stress reduction techniques, and embracing gentle jaw relaxation and stretching techniques to manage the symptoms. Pain relievers: Short-term use of over-the-counter pain relievers should temporarily alleviate pain and relieve jaw discomfort. Your physician or dentist can only prescribe stronger pain medications, muscle relaxants, anti-inflammatory drugs, or antidepressants when necessary. Irreversible treatments include surgeries and implants, which professionals should administer. Sometimes, they can worsen the condition and permanently alter the bite.Do you think you have a TMJ disorder? Simple self-care techniques should help alleviate the symptoms and discomfort. If otherwise, you should ensure you receive further treatment that is conservative, reversible, customized to your specific needs, and based on a reasonable diagnosis. Call 252-335-2225 to schedule a visit with Dr. Jason B. Jones - 706 W. Ehringhaus Street - Elizabeth City, NC 27909.
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Chronic fatigue is a debilitating chronic condition characterized by extreme physical and mental tiredness, which does not subside even after sleeping or resting. The severe fatigue can last for over six months.
There is no known test for chronic fatigue syndrome (CFS), and its diagnosis is based on a patient's symptoms after ruling out other conditions with similar symptoms, like depression, sleep disorder, or anemia. The unfortunate thing is that there is no proven cure for CFS, and most treatment only focuses on symptom relief. However, the good news is that natural remedies can help boost your energy from CFS symptoms.
How can I Combat Chronic Fatigue and Regain Energy?
Although it may be complicated and overwhelming to cope with CFS, the following are some of the tips and strategies that can help you navigate and combat the illness and regain energy.
Practice Good Sleep Hygiene: Start by improving your sleep quality by establishing a consistent sleep schedule, avoiding stimulants before bedtime, and creating a comfortable sleep environment to help you get enough rest and reduce fatigue.
Maintain a Healthy Weight: Obesity is a significant risk factor for CFS. Losing weight through exercise and a healthy diet can help improve sleep quality.
Avoid Alcohol and Sedatives: These substances can affect the quality of sleep that you get, resulting in CFS.
Elevate your Mood: Mental health is essential in elevating CFS, refocusing, and paying attention to the things that bring you joy. Instead of looking for information about CFS that inflicts more fear, you can divert your attention to exciting things that can help elevate or improve your mood, like physical activities.
Engage in Exciting Activities: Allow yourself to be carried away or absorbed in any activity you choose. Finding flow is effective in helping people recover from CFS and depression after allowing themselves to be immersed in the activities that interest them. Doing the things that bring you joy and fun speeds up the healing and recovery.
Brain retraining: Retraining your brain can entail following a systematic plan, compass, and road map to alleviate the symptoms of CFS and regain energy. CFS makes you feel overwhelmed and overloaded; thus, the essence of brain retraining programs toward recovery is to relieve such burdens. Although the retraining may take time, the resulting change is incredible in managing CFS and regaining energy.
Cognitive behavioral therapy (CBT): CBT helps with energy management, where you receive advice on how to best utilize your energy without worsening your CFS symptoms. In one study, standard CBT was an effective intervention for improving physical functioning and alleviating the aviation symptoms of CFS.
Seeking CFS Support!
Remember, it’s okay to seek professional help; everyone needs a helping hand once in a while. If you would like a more detailed explanation of CFS, its symptoms and treatment, and support in managing CFS and regaining energy, we recommend talking to Dr. Jason Jones at our Chiropractic office in Elizabeth
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If you have ever experienced chronic pain you know firsthand how difficult it can be to get a good night’s sleep. Sleep and pain appear to have a bidirectional relationship. For instance, many people say that their painful symptoms tend to be alleviated after a better night’s sleep. Therefore, if you are living with chronic pain, prioritizing sleep may significantly help in recovery.
What is Pain?
Pain is an unpleasant sensation that we experience when nerve receptors send a signal to the brain telling us something is wrong. Pain can be acute or chronic.
Acute pain refers to pain that lasts for a short time, such as a broken bone that eventually heals. Chronic pain refers to recurring pain or pain that lasts for longer than a few months, such as lower back pain, arthritis, recurrent headaches, cancer pain, or fibromyalgia.
Effects of Poor Sleep on Body Pain
There is an unquestionable link between sleep and pain, with research evidence showing that the effect of sleep on pain may be even stronger than the effect of pain on sleep.
Researchers found that poor sleep causes low levels of a neurotransmitter called N-arachidonoyl dopamine (NADA) within an area of the brain called the thalamic reticular nucleus (TRN), resulting in heightened pain sensitivity, medically known as hyperalgesia.
The researchers explained that short sleep times, poor sleep quality, and fragmented sleep often cause increased sensitivity to pain in chronic conditions like rheumatoid arthritis.
People with sleep problems also appear to be at a higher risk of eventually developing conditions like migraines and fibromyalgia.
Sleep and pain appear to share similar pathways and neurotransmitters. Therefore, sleep deprivation affects the release of essential neurotransmitters and hormones involved in pain regulation, such as serotonin and cortisol, contributing to increased pain sensitivity.
Lack of sleep can also cause inflammation in the body, which will often result in muscle aches and pains and can exacerbate inflammatory conditions like arthritis.
Discover how improving your sleep can reduce body pain
Sleep quality and pain sensitivity have a significant correlation. Good sleep quality can help decrease pain sensitivity. Adequate sleep is essential for maintaining healthy pain processing in the brain reducing the risk of chronic pain conditions.
Sleeping better also helps the brain with its painkilling capabilities. Sleep is considered a natural analgesic that can help manage and lower pain.
During sleep, the brain undergoes important restorative processes necessary for pain modulation, reducing the risk of chronic pain conditions.
Therefore, addressing sleep quality can lead to better patient outcomes with reduced pain levels, improved physical function, and better mental health outcomes.
Contact Us for a Chiropractic Appointment
If muscle and joint pains are making it difficult for you to enjoy adequate sleep, chiropractic may help.
Your chiropractor will use a range of techniques, including massage, heat application, joint mobilization, exercises, and advice to improve circulation and healing in the affected areas and relieve muscle and joint pains.
Contact 252-335-2225 to schedule a visit with Dr. Jason B. Jones - 706 W. Ehringhaus Street - Elizabeth City, NC 27909.
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Do your achy joints become more painful in cold weather? Well, you are not alone. Many people complain that during cold weather, especially during late fall and winter, they experience joint pain, especially in the hips, knees, and ankles. The question that arises then, is what is the cause of joint pain in the cold? To answer your questions, we have explored the scientific reasons for this kind of pain and given you applicable tips to help manage joint pain during colder months. Have a look!
Why Joint Pain Occurs Due To Cold Weather
Scientific evidence shows that joint pain feels worse in cold weather. When it is cold outside, nerves and blood vessels constrict in the arms and legs, decreasing blood flow and circulation to keep our inner core, heart, and organs, warmer. This causes our joints to become more stiff and painful.
A drop in atmospheric or barometric pressure may also increase joint pain for some people. Atmospheric or barometric pressure refers to the weightiness of air and decreases in cold weather. This drop in barometric pressure may cause your soft tissues to swell and put pressure on your joints, causing your nerves to transmit increased pain signals.
Also, when it is cold outside, people move around or exercise less, which can lead to a loss of muscle strength and flexibility and, therefore, more joint pain.
Another theory suggests that synovial fluid inside your joints thickens in cold temperatures, causing joint stiffness and pain in cold weather.
Tips to manage joint pain during colder months
Although the cold weather may make your joint pain feel worse, there are some things you can do that can help. Have a glance!
Dress warmly: Layer clothing to stay warm and reduce exposure to the cold whether you are indoors or outdoors. Consider thermal underwear to protect your hips and knees, and insulated gloves to keep your hands and fingers warm. Also, don’t forget warm boots with good tread to prevent falls. While in the house, keep yourself warm and cozy. Regular exercise: It helps build up muscle and bone strength to help protect your joints. It also promotes better mobility by keeping your joints and muscles from becoming stiff. If you exercise outdoors, be sure to dress appropriately and stretch afterward. Maintain your weight: Cold and blustery outside can be tempting to coil up in a coach with a warm blanket enjoying your favorite snack and coffee. Pair these situations together, and you get weight gain. Unfortunately, weight gain puts added stress on already painful joints. It’s important to eat a balanced diet with a good check of fruits and veggies, and lean proteins to help maintain weight and promote joint health.Besides keeping your weight in check, it also ensures your joints are getting the vitamins and minerals they need to stay strong. For achy joints, try incorporating foods that naturally contain anti-inflammatory properties like avocado, oily fish, nuts, garlic, and berries, to help reduce pain. Also, avoid unhealthy choices, such as processed foods, which can cause inflammation.
Stay hydrated: The cold weather can easily tempt you to assume you do not need to take plenty of water. But remember, just because you are not hot and sweaty doesn’t mean that you are not losing fluids. Dehydration can increase sensitivity to aches and pain, reduce joint fluid lubrication, and cause muscle cramping.Be sure to drink plenty of fluids, including water, naturally flavored water, or fruit juice. Warm soup and flavored tea also help with hydration.
If you find that cold weather significantly impacts your joint pain, speak to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC. You will get a proper diagnosis and a guide on developing a personalized treatment plan.
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Sciatica refers to the nerve pain resulting from an injury or irritation to your sciatic nerve. Sciatica is not a condition, but rather a symptom of another problem involving the sciatic nerve.
The sciatic nerve is the longest and widest nerve in the human body. It runs from the lower back, through the buttocks, and down the legs, ending just below the knee.
The sciatic nerve controls several muscles in the lower legs and supplies sensation to the skin of the foot and the majority of the lower leg.
Causes of SciaticaSciatic nerve pain is often a result of a herniated disk in the spine. Other causes include bone spurs on the lower back bones, tumors, or nerves affected by another health issue.
Symptoms of Sciatica
Sciatica symptoms include:
Pain: Sciatica pain is a result of pressure exalted on the affected nerve. Most people who have experienced sciatica pain describe it as burning or like an electric shock. The pain often shoots or radiates down the leg on the affected side. Numbness and tingling: It occurs when you can’t feel sensations on the skin in the affected areas of your back or leg. The numbness usually happens when you wake up or sit in one position for a long time. Muscle weakness: This is a more severe symptom. It means that muscle command signals are having trouble reaching their destinations in your back or legs. Urinary incontinence or fecal incontinence: This is a very severe symptom. It means that signals that control your bladder and bowels are not reaching their destinations.Risk Factors for Sciatica
The common risk factors for sciatica include:
History of back pain: A history of back pain or problems with the back may increase one’s risk of sciatica. Having excess weight or obesity: The more weight you have, the more your back muscles have to work to support the body weight. That can lead to back strains, pain, and other issues. Your job: Jobs that require heavy lifting, a lot of bending, or prolonged sitting without proper back support may increase your risk of lower back problems. Physical inactivity: Sitting for long periods and a lack of physical activity can increase the risk of sciatica. Normal wear-and-tear: As we get older, wear-and-tear is normal, especially on the spine which can lead to pinched nerves, herniated disks, and other conditions that increase the risk of sciatica.How to Manage Sciatica Symptoms Effectively
Depending on the cause, milder cases of sciatica usually get better with self-treatment. Some of the applicable self-treatment include:
Stretching and physical activity help strengthen the core muscles and reduce back pain. A home remedy that targets the use of ice during the first 1-2 days when pain first begins. Another practical home remedy is applying a heat pack to the area if the pain persists longer than 2 days.Chronic sciatica pain can effectively be treated through chiropractic adjustments. Chiropractors use a special method called spinal manipulations where they gently move the vertebrae and joints back where they should be, using quick and soft thrusts. The adjustments and movements aim to fix the spine’s alignment, reducing pressure on the sciatic nerve for pain relief and allowing the body to recover. When the joint or vertebra returns to its proper place, inflammation decreases, and the healing starts.
Are you experiencing chronic sciatica pain? Start your chiropractic care today! Call 252-335-2225 to schedule a visit with Dr. Jason B. Jones - 706 W. Ehringhaus Street - Elizabeth City, NC 27909.
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We all have experienced stress at one point in our lives. But, not everyone experiences it in the same way. Stress indeed takes a toll on our minds, but did you know that sometimes physical symptoms are your body’s way of telling you that your brain is under too much stress?
Stress and chronic pain have a complex relationship. At times, physical symptoms are not caused by any illness. Stress could be the underlying problem that needs to be addressed. Prolonged or unmanaged stress can wreak havoc on your body, resulting in body pains, aches, and other symptoms.
Understanding how stress can translate into physical pain.
When we experience stress, the body releases hormones such as adrenaline and cortisol. Adrenaline initiates the “fight or flight” response that leads to increased blood supply and tightened muscles in preparation for reacting to the stressor. Cortisol shuts down systems that aren’t essential for fight or flight, such as the digestive and reproductive systems.
When the stress is gone, the body automatically resumes normal operation. But if you regularly feel stressed out, overexposure to adrenaline and cortisol can lead to muscle tension, aches and spasms. With time, stress also impacts the nervous system. Frequent pain signals sent to the brain causes it to start processing pain even when there are fewer stimuli. Ideally, the body becomes more sensitive to pain.
Common Physical Manifestations of Stress
At times you may not know that you are stressed but your body could be sending you signs that it’s time to address your stress. Some of the physical manifestations of stress to look out for include:
Muscle aches and painsWhen you experience stress, your muscles tend to tense up. As a result, you may experience pain, tightness, or soreness in your muscles, as well as spasms of pain. This may lead to flare-ups of symptoms of arthritis, fibromyalgia, and other conditions because stress lowers your threshold for pain. When that stress is managed, your muscles release the tension.
Gut discomfortHave you ever experienced a stomachache from being so stressed out? While stress can have a real impact on your digestive system. It can range from simple symptoms like pain, constipation, gas, and diarrhea to more complex conditions like acid reflux and irritable bowel syndrome. This is because, when you are stressed, you may tend to eat more or less, which can lead to unhealthy diets affecting your gut.
Shoulders, head, and jaw painStress can affect your body through the tension triangle, which includes your shoulders, head, and jaw. Stress can trigger tension headaches, tightness in the neck and jaw, and knots and spasms in your neck and shoulders.
Reproductive healthEver wonder why your period might sometimes skip a month or come a week later? Or why you are experiencing decreased sex drive, erectile dysfunction, and irregular menstrual cycles. There can be a range of reasons for this, but stress can be a contributing factor. Over time, stress disrupts the body’s hormonal balance resulting in irregularities.
Skin and hairYour skin and hair are also not immune to the effects of stress. If you have a skin condition like eczema, psoriasis, or rosacea, stress can make it worse. It can also lead to hives and itchiness, excessive sweating, and hair loss.
When to seek help
Practicing self-care is always a good strategy. But at times, you may need more support. If something doesn’t feel right or you have questions about how to manage stress in positive ways, talk to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.
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Carpal tunnel syndrome is a condition that affects one of the primary nerves in the wrist area. The carpal tunnel is a narrow passageway surrounded by bones and ligaments on the palm side of the hand. The leading cause of carpal tunnel syndrome is extra pressure on the median nerve at the wrist inside the tunnel. The extra pressure can come from swelling or inflammation of the contents inside the tunnel. Carpal tunnel syndrome symptoms include wrist pain, numbness, tingling, and weakness.
To better understand carpal tunnel syndrome and how to ease it, it’s essential to start by understanding the risk factors that increase the chances of irritation or damage to the median nerve. They include:
Anatomic factors: When you have a wrist fracture or dislocation or arthritis that deforms the small bones in the wrist, you may experience an alteration in the space within the carpal tunnel and put pressure on the median nerve. Similarly, people who have smaller carpal tunnels are more susceptible to carpal tunnel syndrome. Gender: Women are more prone to carpal tunnel syndrome as compared to men. This is because women have a relatively more minor carpal tunnel area than men. Inflammatory conditions: People with rheumatoid arthritis and other conditions that have inflammatory components are more susceptible to carpal tunnel syndrome. This is because they affect the lining around the tendons in the wrist and put pressure on the median nerve. Nerve-damaging conditions: Certain chronic diseases like diabetes increase the risk of nerve damage, including damage to the median nerve. Obesity: Being obese increases the risk factor for carpal tunnel syndrome. Body fluid changes: Fluid retention may increase pressure within the carpal tunnel, irritating the median nerve. It is prevalent during pregnancy and menopause. Workplace factors: Working with vibrating tools that require prolonged or repetitive wrist flexing may create harmful pressure on the median nerve, especially when working in cold environments.Easing Carpal Tunnel Syndrome
Although there are no proven strategies to prevent carpal tunnel syndrome, you can apply various measures to help ease and minimize pressure on the hands and wrists. These methods are approved by chiropractic care. Have a look!
Reduce your force and relax your grip: If your work involves typing using a keyboard, hit the keys softly. Consider using a big pen with an oversized, soft grip adapter and free-flowing ink when engaged in prolonged handwriting. Keyboard and mouse position: Avoid bending your wrist up or down. Ensure you maintain a relaxed middle position by keeping your keyboard at elbow height or slightly lower.Also ensure that your mouse is in a comfortable position to avoid straining your wrist. Improve your posture: Poor posture affects the wrists, fingers and hands. Ensure you are comfortable and not straining. Keep your hands warm: Cold environments may trigger your hands to hurt more. Try to control the temperatures by wearing warm gloves. Physical therapy: It helps strengthen muscles around your wrist and increase flexibility.It’s essential to ensure you get diagnoses and treatment to avoid permanent damage to your median nerve. Our chiropractic treatment will walk with you through the carpal tunnel syndrome recovery journey and offer therapy sessions and the best guide. Our professional chiropractors will focus on gentle manipulation of the wrist and elbow to help ease the pain.
To get more details on our chiropractic practices focused on carpal tunnel syndrome, contact Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.
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Most of us think of migraine as a bad headache. But the truth is it is more than just a bad headache. A migraine is a severe headache that can cause debilitating, throbbing, one-sided head pain that can leave you in bed for days. The headache phase of a migraine usually lasts at least four hours, but it can also last for days. Triggers like loud noises, bright lights, strong odors, and physical activities can worsen this headache, causing symptoms like vision changes, fatigue, irritability, and nausea. People who have suffered from migraine say that it is disruptive and can interfere with your daily routine and affect your ability to meet personal and social obligations.
Once diagnosed with migraine, most people turn to medication since it is a proven way to treat and prevent migraines. But the truth is, medicine is only part of the story. It is also important to consider lifestyle choices to promote your overall good health, as they also help reduce the number of migraines you have and lessen the migraine pain. You can combine medicine with behavioral measures and lifestyle to help handle migraines.
To help you start your journey of managing migraines, we have prepared the best recommendations on lifestyle choices. So relax, and read on!
Healthy Eating HabitsThe importance of healthy eating habits cannot be overlooked. Besides improving your overall well-being, healthy eating significantly impacts your migraines. Consider the following basics:
Eat healthy foods: Most processed and sugar-added foods like chocolate, cheese, caffeine, and alcohol may trigger migraines. Focus on healthy and natural foods, Maintain an eating schedule: Avoid skipping meals, as this increases the risk of migraines. Be consistent: Eat at about the same time every day. Exercise regularlyEngaging in physical activity helps your body release chemicals that block brain pain signals. These chemicals also help reduce anxiety and depression, which worsen migraines.
Obesity also increases the risk of chronic headaches. You can maintain a healthy weight through exercise and a healthy diet, which provides additional benefits in managing migraines.
With the help of your healthcare provider, choose any exercise you enjoy, like walking, cycling, or swimming. But always ensure you ease into exercise gradually, as vigorous exercise may trigger migraines.
Manage stressI understand that it’s not possible to avoid daily stress altogether, but you need to keep it under control to help manage your migraines. Some of the tips you can apply include:
Simplify your life: Busy work and home engagement are common trends in most of our lives. We are sometimes forced to find ways to squeeze more activities or chores into the day. But this only increases our pressure and stress. Instead of squeezing more work into yourself, try to delegate what you can and divide large projects into manageable chunks. Time management: Maintaining an updated to-do list at work and home helps reduce the pressure of undone activities or chores. Take a break: Don’t allow busy schedules to keep you glued to your seat at work or engaged with home chores all day. Always take a few slow stretches or a quick walk to renew your energy. Develop a positive attitude: Always stay positive. Enjoy yourself: Find a hobby and focus on doing it for at least 15 minutes daily. Doing something you enjoy is a natural way to combat stress. Sleep wellWe cannot underestimate the power of good sleep. Migraines can keep you from falling asleep or wake you up at night. Likewise, poor night’s sleep also triggers migraines. Always ensure you establish regular sleep hours, lessen distractions in your bedroom, and don’t try so hard to sleep when you can’t. When you can’t sleep, read or do a quiet activity until you become drowsy.
Calm environmentAlways ensure your environment is calm to avoid migraine triggers. Ensure the lights are not too bright and the music is not too loud.
Navigating Through Migraines
We understand that living with migraines is a daily challenge. But making healthy lifestyle choices can help. Chiropractic care is a drug-free, holistic approach to healing where we help you develop a strategy to achieve true wellness. Our chiropractic treatment is packaged to offer you new to navigate through migraines and help you live better for longer.
If migraines have taken a toll on your body, consider contacting Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, for support and counseling.
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Living a sedentary lifestyle has become a norm for most of us. The truth is we spend most of our days sitting. Whether in an office, working from home, commuting or just relaxing on the couch scrolling through social media, most of us are barely up and moving like we should be. But one thing we need to know is that the sedentary lifestyle we have adopted has dire health consequences. Prolonged sitting can lead to adverse outcomes. Have a look at some of the hidden dangers of sitting too long;
Loss of strength and flexibilityWhen you sit for too long, your muscles and joints remain stationary, which can result in a loss of strength and flexibility due to inactivity. Prolonged periods of sitting in a chair can also lead to passive back muscle stiffness.
Increased risk of chronic diseasesRemaining in a sedentary position for too long hinders your muscles’ ability to regulate cholesterol and blood sugar levels. This results in chronic inflammation, which is linked with health issues and chronic diseases like diabetes, certain types of cancer, and cardiovascular disease.
Weight gainSitting too long can also increase your risk of gaining weight. Research shows that sedentary behavior is linked to increased cases of obesity. Moving your muscles helps your body digest the fats and sugars you eat. When you spend too long sitting, digestion becomes inefficient, and you retain those fats and sugars as fat in your body.
Some would argue that they counter weight gain risk by exercising. The unfortunate thing is that you are, however, risking health problems like metabolic syndrome.
Mental health effectsToo much sitting has been directly linked to mental health struggles. Research shows that a sedentary lifestyle of sitting for more than eight hours a day can increase the risk of developing depression and anxiety. When you are physically active, your brain releases serotonin, which helps boost your mood. Less movement means less serotonin is released, contributing to depression.
Back strainA seated position stresses your back muscles, neck, and spine. It even gets worse when you slouch. Getting an ergonomic chair is a good idea, but remember, no matter how comfortable you get, your back still does not need long sitting sessions.
Deep vein thrombosisSitting for too long can cause deep vein thrombosis (DVT), which refers to the blood clot that forms in the veins of your leg. DVT can be severe, especially when part of a blood clot in the leg vein breaks off and travels, cutting off the blood flow to other parts of the body like lungs, resulting in pulmonary embolism. This is a medical emergency that can result in significant complications or even death.
Combat the Perils of Prolonged Sitting
That was a whole lot of not-so-great news. But the good news is that you can counter some of these adverse effects. Some practical tips include;
· Walk or cycle, and leave the car at home
· Walk to a colleague’s desk instead of emailing or calling
· Take the stairs and walk up the escalators
· Take a walk break during your coffee or tea break
· Watch TV while standing
Are you already suffering the effects of sitting too long? All hope is not lost. Chiropractic treatment will help you in your recovery journey. The first step is to diagnose any effects like health issues and mental illness. We will then focus on spinal adjustment where our experienced chiropractors will offer gentle, hands-on adjustments to help release the tension caused by compressed nerves. We will then walk you through better schedules to reduce sitting for long and combat the perils of prolonged sitting.
For more guidance on the hidden dangers of sitting for too long and how to combat the perils of prolonged sitting, contact Dr Jason Jones at our Chiropractic office in Elizabeth City, NC.
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Is the phrase “Stand up straight” familiar to you? Whether we realize it or not, we sometimes feel guilty about poor posture. Many of us slouch more than we should following fatigue after a long day, poorly designed workspaces, a challenging workout at the gym, or just a bad night of sleep. Anytime you are not standing or sitting straight and engaging your muscles, when your shoulders are rounded, or you are not holding your neck high, you are portraying signs of bad posture.
But do you realize that there are several adverse effects that poor posture can have on your body? Here is an outline of some consequences of poor posture and how Chiropractic can help you make positive changes. Have a glance!
Lower back painLower back pain is a common side effect of poor posture. When you consistently slouch, you place excessive pressure on the muscles and structures of the lower back. This strain can increase pressure on the lumbar spine, causing muscle imbalances and spinal misalignment. With time, these factors contribute to chronic lower back pain.
Shoulder painShoulder pain is also a common consequence of bad posture. When you persistently maintain poor posture, you strain the muscles, tendons and ligaments that surround the shoulders. The strain later results in muscle imbalances, tension, and limited range of motion in the shoulder joint. These factors later contribute to chronic shoulder pain.
HeadachePoor posture increases strain on your neck and upper back muscles, resulting in tension headaches. Also, poor posture restricts blood flow and oxygen delivery to the brain, further exacerbating headache symptoms.
Spine curvatureAn adequately aligned spine has three main curves, which form an ‘S’ shape and help absorb shock. Poor posture can cause these natural curves to change shape, putting excessive pressure on the wrong position. This slowly reduces the spine’s ability to absorb shock, placing the body at risk of more severe injuries in the future.
Digestive problemsA bad posture can compress the abdominal organs, affecting their optimal function. Disrupting the digestive process leads to issues like indigestion, acid reflux, bloating and constipation.
Increased stress and low moodPoor posture harms our mental health. Slouching or adopting a hunched position increases feelings of stress and fatigue and contributes to low self-esteem and a negative emotional state.
The Transformative Power of Posture
Understanding the impact of poor posture helps us make positive changes in our daily lives. When you prioritize good posture, maintain proper alignment, and be mindful of your body positioning, you will quickly mitigate these effects and improve your overall well-being.
If you are already suffering the consequence of poor posture, you need not worry because, chiropractic treatment offered by our experienced professionals will provide a thorough assessment to diagnose your condition accurately. Our experienced chiropractors will show you how to decrease any form of pain and help strengthen weak muscles. Once the muscles are stronger, we will improve our range of motion. We also focus on educating our patients with self-management techniques that help reduce the chances of injury reoccurrence through proper sitting and standing techniques.
Start your chiropractic care today and enjoy the transformative power of posture we offer! Call 252-335-2225 to schedule a visit with Dr. Jason Jones - 706 W. Ehringhaus Street - Elizabeth City, NC 27909.
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There have been a lot of controversial knowledge versions from different researchers on protein. The layman is often left at the crossroads on whether protein is harmful to our health, how much of it is adequate for a day, or whether to abandon animal protein and depend on plant proteins. While the body can manufacture some of the 21 amino acids, the essential category must come from the food we eat.
Some researchers have demonized protein citing the following reasons.
• High consumption of protein increases one’s risk for diabetes.
• High-protein diets hasten puberty and are associated with breast cancer among girls.
• Protein is associated with health conditions, including heart disease, cancer, and obesity.
• Eating red and processed meat products regularly accelerates the risks for cancer, premature death, unhealthy weight gain, stroke, type 2 diabetes, and heart disease.
• Proteins contain high levels of specific amino acids such as methionine (BCAAs) that may harm metabolism, thus affecting an organism’s longevity and health metabolic reactions.
• Eating more proteins is harmful to kidney health.
• High consumption of proteins may lead to low bone density.
Does protein have detrimental health effects?
Despite the many misconceptions about protein, there is no adequate scientific evidence to support the claims that protein is indeed harmful to human health. The reasons some researchers may be wrong to have demonized protein include the following.
• Although it is helpful to restrict protein consumption among those with preexisting kidney issues, there is no empirical proof of the association between kidney damage and protein consumption among healthy individuals.
• Various studies indicate that consuming more protein lowers blood pressure and helps suppress diabetes, which is both kidney disease risk factors.
• There is scientific evidence that protein intake, along with other nutrients such as calcium and vitamin D, helps prevent osteoporosis.
• While blaming protein for conditions such as cardiovascular disease, unhealthy weight gain, obesity, stroke, type 2 diabetes, and cancer, the researchers have not considered other underlying issues that may lead to similar conditions. The real culprits could be excessive added sugar consumption, saturated fat, genetic disorders, lifestyle, and other factors.
• Only particular protein sources such as processed meat products are linked with increased risk for cancer.
• In health promotion and disease prevention, what matters is nutrient density and overall quality rather than the exact macronutrient content.
• Studies linking higher intakes of protein to increased risks for certain health conditions are not clear whether the researchers considered other factors such as age, individual body weight, physical activity, body composition goals, body weight, and special conditions, such as pregnancy and illness.
Generally, there is no adequate scientific evidence that protein is harmful to human health. Moreover, studies suggest that the protein package rather than the absolute quantity matters in human metabolism and overall well-being. Certain proteins, such as red and processed meat products harm our health. However, we can choose healthy proteins from poultry, eggs, seafood, dairy products, and plant sources such as legumes, whole grains, beans, nuts, and seeds.
You may consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, to learn more on why protein is demonized by some researchers and why they are wrong.
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Lety Algeri is a certified Holistic Health Coach and the founder of The Craving Crusher Method. She helps women break free from Emotional Eating, and empowers them to create healthy relationships with food using her unique Food Therapy Techniques.
What makes Lety unique are her simple yet effective strategies and her compassionate yet direct approach to coaching women for lifelong change. Her magnetic personality inspires her clients and followers to become better versions of themselves, making her message so powerful and effective.
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We have heard that protein is an essential macronutrient in bodybuilding and repair. But how much of this macronutrient is enough for us in a day?
The absolute protein requirement per day depends on factors such as physical activity levels, muscle mass composition and goals, age, and the body’s overall health state. Getting inadequate protein quantity can adversely affect our overall health, physique, and general body constituents.
The Dietary Reference Intake (DRI) recommends 0.36g of proteins per pound (0.8g) per kg of body weight. Although this protein quantity may be adequate to keep deficiency at bay, it may not be enough with other lifestyle factors at play.
How much protein do we need per day?
Basically, protein should give us between 10% to 35% calories in a day. At the age of 40-50 years, we may begin to lose muscle mass. To keep fit and live a quality life as we age, we can increase our protein intake from 0.8 to 1-1.3 grams per kg of body weight per day. Is this quantity enough for strenuous physical activities like weight lifting, cycling, or running?
Regular exercise gurus have higher energy requirements and should consume higher protein quantities, ranging from 1.1-1.5 grams per kg.
Regular weight lifters or those training for cycling or running events require 1.2 -1.7 grams of protein per kilogram of their body weights daily. Overweight individuals should consult a dietician before calculating their daily protein requirements to avoid overestimation.
When is the appropriate time of the day to take proteins?
Recent studies suggest that consuming more proteins for breakfast than supper can reduce hunger and cravings during the day for healthy weight management. However, more research is still required to substantiate these claims. Experts recommend even protein distribution throughout the day, maintaining 15-30 grams at every serving. Studies also show that consuming more than the recommended quantity of protein per meal is a waste because it does not gain any gains.
The myth that eating excess protein results in bigger muscles is false. Although athletes, trainers, and bodybuilders require sufficient proteins daily, eating this macronutrient in excess will not result in bigger muscles. Only additional strength training can result in muscle growth.
Is it dangerous to over consume protein?
Since the body has no means of storing protein after meeting its daily requirements, it uses the excess for energy production or stores it as fat. Most protein-dense foods contain saturated fat. Eating more proteins than the body requires elevates blood lipids and heart disease risk. It may also worsen pre-existing kidney conditions.
Bottom line
The optimal daily protein requirements vary with individuals based on various factors such as physical activity and age. It is fundamental for each of us to maintain diet patterns based on our overall well-being and wellness goals and objectives. Although high protein consumption is associated with various health benefits, over consuming some proteins, such as red meat and processed meat products, exposes us to certain health risks.
You may consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, to learn more on how much protein you should have in a day.
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Protein sources contain different quantities of this macronutrient. To plan our diets with healthy protein, we need to understand the best sources to ensure adequate supply to every cell or tissue in our bodies. There are nine amino acids that the body must obtain from food. Studies show that it is the protein package (source) rather than the quantity that matters that matter to our health.
Which foods can supply us with the best protein? We get protein from plants, poultry, and animals, as discussed below.
Plant Protein
Kingdom Plantae offers different types and quantities of healthy protein for daily consumption. These include legumes, whole grains, seeds, nuts, and other plant sources that are healthy and environmentally friendly.
Legumes include beans, lentils, peas, soybeans, beans, and peanuts. This plant-based protein contains the essential macronutrient, fiber, antioxidants, minerals, and vitamins. Eat the right quantity of legumes per meal to get the best health benefits.
High protein Seeds and nuts include cashews, pecans, pumpkin seeds, sunflower seeds, walnuts, sesame seeds, almonds, chia seeds, macadamia, and hemp seeds, among others. You can set a meal target to guide you through the healthy consumption of nuts and seeds; based on your protein requirements and goals.
Whole grains such as rice, oats, quinoa, kamut, teff, millets, buckwheat, and wheat, supply us with B vitamins, carbohydrates, calories, and protein. Unrefined whole grains contain more protein than when refined.
Other plant products that consist of some protein quantities include fruits and vegetables, such as broccoli, corn, and Brussels sprouts.
Animal and Poultry Protein
What animal protein is the best? When consuming animal-based protein, it is fundamental to consider the protein package rather than the quantity. Common animal/poultry-based proteins come from the following.
Poultry: chicken, duck, turkey, and eggs. Seafood: fish, mollusks, crustaceans. Dairy foods: milk, yogurt, and cheese. Red meat: unprocessed beef, veal, mutton, goat meat, lamb. Processed meats.What Other Vitamins and Minerals Are We Getting When We Eat Animal Protein
In addition to protein supply, animal-derived foods provide us with the following vitamins and minerals.
Vitamin B12; is an essential nutrient in the formation of blood, the brain, and the nervous system. Zinc for growth and body maintenance. Selenium; is an essential trace element that aid in various body functions, including the manufacture of active thyroid hormone. Iron, often in heme form; for making hemoglobin, myoglobin, and some hormones. Niacin (vitamin B3), whose deficiency has been linked to increased heart disease risk. Vitamin B6 is essential for energy metabolism and blood formation. Phosphorus is fundamental in the growth and maintenance of the body. Retinol (vitamin A), a fat-soluble vitamin, is fundamental in vision maintenance, reproduction, physical development, and immune function. Creatine; a molecule that supplies our body muscles and brain cells with fast energy, and boosts muscle growth, size, and strength. Docosahexaenoic acid (DHA), is an omega-3 fatty acid that shields the brain against oxidative stress and inflammation, especially in children. Riboflavin; a pro-metabolic B vitamin that aids in the production of energy from ingested food, good eye vision maintenance, and iron uptake.You may consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, to learn more on the best sources of protein.
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Did you know that every single cell of our human body is composed of protein?
All thanks to protein, we have well-defined structures in our bodies, thus the reason we refer to them as life’s building blocks. The macronutrients are everywhere; in our bones, cells, tendons, muscles, enzymes, blood, hormones, neurotransmitters, and other structures.
Proteins consist of amino acid chains. There are three categories of amino acids, namely, essential, nonessential, and conditional amino acids. Our bodies receive essential amino acids from the food we eat because they do not have the capacity to manufacture them. The body can manufacture nonessential amino acids from the essential amino acids supplied via food or during protein breakdown. Conditional amino acids are needed during certain conditions, such as adversity, stress, and illness.
Reasons Protein is Important for Our Overall Well-being
In addition to being the building blocks of life, protein has several other health benefits. Our daily protein requirements depend on various factors, including physical activity and the state of our bodies. The following are some of the reasons protein is fundamental to our overall well-being.
· Protein is responsible for the body’s self-repair following injury
Have you ever healed from an injury, bruise, or cut? Did you wonder how that bleeding stopped and a scar formed? Proteins are the essential building blocks in organs and tissues. When we are injured, protein helps our bodies repair and recover from such injuries. Different studies support this and add that, after injury, increasing our daily protein consumption can accelerate the recovery process.
· Promotes muscle mass and strength
Are you a strength trainer or a bodybuilder? Do you desire to have protruding muscles for an excellent pose in front of cameras? Proteins are the muscle mass and strength building blocks. Adequate protein consumption helps in maintaining muscle mass and promoting muscle growth. Trainers, weight lifters, and those desiring to gain muscles need to include enough protein quotients in their daily diets for the best results.
· Promotes bone health
Bones comprise 50% protein. Studies show that adequate protein consumption, balanced with calcium and plant foods, is beneficial for bone health, especially post-menopause and old age. Consuming more protein will help maintain bone mass and reduce the fracture and osteoporosis risks as we age.
· Boosts metabolism and increases fat burning
Reliable sources indicate that proteins have higher thermic effects than fats and carbohydrates. Higher protein consumption significantly boosts the rate of metabolism as well as burned calories. In a study to compare caloric burning between high and low-protein groups, the high-protein group burned 260 more calories than the low-protein group per day.
· Eating proteins helps lower blood pressure
High blood pressure increases the risks of chronic kidney disease, heart attacks, and stroke. Scientists and nutritionists, through controlled trials, have found an association between higher protein intake with lower blood pressure.
Other reasons why protein is essential for our overall well-being include:
Reducing hunger levels and suppressing appetite. Minimizing food cravings and the desire for snacks, especially at night. Weight loss maintenance. Keeping healthy kidneys unharmed. Helping us remain fit as we age.Each of our body’s cells consists of protein with chains of amino acids making its basic structure. Everyone, including kids, teens, and expectant women, needs protein for growth, development, repairing cells, and manufacturing new ones.
You may consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, to learn more on why protein is important for our overall health.
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In this podcast, we interview Dr. Shivani Gupta, and she is an Ayurvedic practitioner who has studied Ayurveda in India, and in the US over the last 20 years finally culminating in a Ph.D. and turmeric.
We're going to talk today about the truth about inflammation, what causes it, and how to prevent it. As well as she's going to tell us about her background, her training, and what got her into doing what she does today with inflammation.
The topic of Discussion for this Podcast:
What are the big causes of inflammation? What is the problem with modern medical interventions for inflammation? How Ayrveda is different from nutrition therapy, functional medicine, etc.? What is the top ayurvedic remedy for inflammation is. We also discuss her company, Fusionary formulas, where she creates her own formulas for inflammationAbout Dr. Shivani Gupta:
She works with clients and teaches about ancient tools and strategies from Ayurveda for biohacking inflammation and gut health. Not only do her clients learn how to prevent autoimmune disorders and chronic health diseases, but also improve their longevity and vitality.
This is why she wants to change lives with Ayurveda:
When opioids, muscle relaxers, and injections only made a sports injury worse, I decided to rebuild my body naturally and created my own line of natural ayurvedic supplements when I failed to find an effective natural product on the market. I applied this approach to healing leaky gut and an autoimmune condition as well.
She is the founder of Fusionary Formulas, an Ayurvedic supplement company that is the perfect fusion of the right herbal formulations from ancient times fused with modern science to give us the maximum benefits.
Daily she works with physicians including top orthopedic and spine surgeons, rheumatologists, and functional medicine doctors across the country to help patients from top CrossFit athletes to Baby Boomers reduce chronic pain, and acute and low-grade inflammation, prevent surgery and optimize their health.
She has spent over 2 decades accessing gurus, leaders, and changemakers in Ayurveda before she earned my master's and PhD in Ayurvedic studies
We have the right to choose what we put into our bodies and what gets taken out and she believes we need to learn to be our own healers.
She believes in a balanced approach to our health that combines the ancient wisdom of Ayurvedic herbs and diet with modern medical interventions.
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After a long day, our nervous system may feel strained and crave some rest. Occasional stress stands in the way of the calm you need for your nervous system. But the good news is you can easily calm down your nervous system by including calming nutrients in your diet. Some supplements, nutrients, and minerals play a significant role in helping support your relaxation efforts.
Have you struggled to fall asleep or decompress after a challenging day? That is probably a sign that your nervous system is strained and needs rest. You need not worry anymore because we have got a solution for you. To guide you, we have prepared research on anti-stress supplements, nutrients, and minerals that will significantly help relax your nervous system.
Supplements/Nutrients/Minerals That Calm Down the Nervous System
MagnesiumYou probably have heard of magnesium's significant role in supporting your body's muscles and energy production. But did you know it also plays an essential role in your nerve function? Magnesium is a "calming mineral" that helps your mind and muscles relax. It greatly helps support the regulation of the sleep hormone melatonin, which in return helps direct your body's sleep-wake cycles.
Magnesium optimizes melatonin secretion, making it easy for you to get sleepy at the end of the day and feel rested when you wake up. Magnesium further helps support feelings of calm and rest by binding with the neurotransmitter gamma-aminobutyric acid (GABA) to facilitate sleeping mode in the body. GABA turns down your nervous system activity to help your body settle down and rest. Some of the great sources of magnesium you can consider adding to your diet include; spinach, avocado, whole wheat, almonds and cashews, dark chocolate, peanuts, quinoa, and black beans.
B VitaminsEight different B vitamins work together to manage many processes in the body, including stress levels. Your brain is responsible for helping your body rest. It contains neurotransmitters that alert your body when it's time to wind down. B vitamins significantly help maintain the production of the neurotransmitters that put your mind at ease. Some dietary sources of B vitamins include; milk, salmon, legumes, eggs, spinach, and romaine lettuce. You can consider adding B vitamins into your diet to optimize your mental health and feel at peace.
Omega-3 fatty acidsOmega-3 fatty acids are a nutrient that directly benefits the nervous system and brain health. A good intake of omega-3 fats helps reduce the risk of anxiety and depression. Omega-3 fats are present in fish and flaxseed. You can also use an omega-3 supplement like fish oil to help ease stress.
L-TheanineL-Theanine is an amino acid reported to have a significant calming effect on the body. It helps reduce resting heart rate and lowers blood pressure when facing a stressful situation. It significantly helps reduce anxiety without making you tired. L-theanine is present in green and black tea. You can also take an L-theanine supplement capsule to help reduce stress.
ZincZinc is a mineral that is well-known for stress modulation. It promotes calmness and rest by helping your brain keep occasional stress under control. Ensure your nutritional diet is rich in zinc by incorporating grains, animal proteins, and legumes.
Different supplements, nutrients, and minerals can help calm your nervous system. Consider including them in your dietary plan.
If you need professional guidance on any natural supplement, nutrients and minerals that calm down the nervous system, you may consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.
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Have you ever been in a crisis and wondered how to overcome or cope with the associated stress?
Building resilience is an effective technique for overcoming adversity, coping with stressful situations, and leading a better quality of life. Difficult moments are likely to impair your health, mood, and appearance. Building resilience enables us to regain control and cope with stress, trauma, and turbulence during uncertainty. So, how does doing hard things increase our resilience?
How Does Resilience Help in Adversity?
While situations differ with individuals, resilient people tend to tolerate emotional distress resulting from difficult times. Such individuals tend to find better ways of bouncing back to normalcy.
Building resilience is an ongoing process with no fixed strategy. Each person’s journey is unique, and so is the time individuals take to attain resilience. Through resilience, we learn to cope with hard things, times, and experiences without numbing emotions with drugs and substance abuse, among other unhealthy means.
Ways in “Which” Hard Things Enhance Our Resilience
Are you wondering whether there is anything to gain in doing hard things? Hardships help us build resilience in the following ways.
Learning to Accept the TruthBuilding resilience begins by first accepting that we are experiencing a crisis. Living in denial may prolong pain, grief, or sadness and delay healing. Concentrating on situations we cannot control can leave us drained, more anxious, and hopeless. Once we accept our circumstances and feelings and grieve our losses, we free ourselves to focus on what we can control.
Reaching Out to Other PeopleWhen we connect with others, especially family and friends, during adversity, we can boost our moods, relieve stress, and find something good in the change or hard things we are doing. Having a shoulder to lean on can help in being strengthened and build resilience in adversity. Being resilient enables us to prioritize relationships, avoid withdrawing in tough times, avoid toxic people, and create social networks.
Embracing Self-care RoutinesDoing hard things can drain us physically and mentally or even lead to serious health, immunity, and digestive issues. Self-care is an essential part of building resilience and overcoming stressful situations. Some of the self-care activities to enhance our resilience include the following:
Getting adequate sleep. Exercising regularly. Body-mind relaxation techniques. Healthy dieting. Developing stress level management skills. Discovering Our Purpose and Meaning in LifeSituations and hardships should not define us as individuals. We can uphold our identity, prevent hard things from overwhelming us, and handle problems prospectively by focusing on things that instill purpose and meaning in our lives. Building resilience enables us to focus on things geared toward our satisfaction without being defined by circumstances or other people’s opinions.
Staying Motivated Throughout the Difficult SituationPersistence and endurance through hard times help in coping with adversity. Some ways to stay motivated and persevere through tough times include learning to be grateful, celebrating the little achievements, addressing problems one step at a time, and having a hopeful and positive mindset.
While building resilience in hard times, it is fundamental to recognize our situations’ uniqueness. Thus, we should be kind to ourselves to avoid being critics of our coping skills or blaming ourselves for every slip along the way to recovery.
You may consult Dr. Jason Jones at our Chiropractic office at Elizabeth city, NC to learn more on how doing “hard” things increases our resilience.
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