Sleep: Part 2, 6-10

6. Lack of Sleep Ages Your Skin

Most people notice how pale their skin can be and how puffy their eyes are after a few nights of missed sleep. But it turns out that chronic sleep loss can lead to lackluster skin, fine lines, and dark circles under the eyes.  Increases in cortisol and decreases in growth hormone increase the aging of your skin.

7. Sleepiness Makes You Forgetful

Trying to keep your memory sharp? Try getting plenty of sleep.

8. Losing Sleep Can Make You Gain Weight

When it comes to body weight, it may be that if you snooze, you lose. Not only does sleep loss appear to stimulate appetite, it also stimulates cravings for high-fat, high-carbohydrate foods. Ongoing studies are considering whether adequate sleep should be a standard part of weight loss programs.

9. Lack of Sleep May Increase Risk of Death

Results published in a 2007, showed that those who had cut their sleep from seven to five hours or fewer a night nearly doubled their risk of death from all causes. In particular, lack of sleep doubled the risk of death from cardiovascular disease.

10. Sleep Loss Impairs Judgment, Especially About Sleep

Lack of sleep can affect our interpretation of events. This hurts our ability to make sound judgments because we may not assess situations accurately and act on them wisely.  In our increasingly fast-paced world, functioning on less sleep has become a kind of badge of honor. But sleep specialists say if you think you’re doing fine on less sleep, you’re probably wrong.

For kids….  This list of symptoms reads like  symptoms of ADD or ADHD. Sleep deprivation affects children in different ways than adults. Sleepy children tend to ‘speed up’ rather than slow down. Symptoms include:

  • Moodiness and irritability
  • Temper tantrums
  • The tendency to emotionally ‘explode’ at the slightest provocation
  • Over-activity and hyperactive behavior
  • Daytime naps
  • Grogginess when they wake up in the morning
  • Reluctance to get out of bed in the morning.

Exercise is also a potent tonic for sleep. 30 minutes daily in the bright sunlight will gear you up for a good nights rest. And as always get your spine and nerve system checked by a Chiropractor. Chiropractic care reduces stress in the body which allows for a good night sleep.

References:

 

1. WebMD

2 Mercola.com

3.Dr. Oz

10 surprising — and serious — effects of sleep loss. Here are the first 5.

1. Sleepiness Causes Accidents

Sleep deprivation was a factor in some of the biggest disasters in recent history.  The 1979 nuclear accident at Three Mile Island, the massive Exxon Valdez oil spill and the 1986 nuclear meltdown at Chernobyl to name a few. But sleep loss is also a big public safety hazard every day on the road. Drowsiness can slow reaction time as much as driving drunk.How to Reduce Your Risk of Car Accidents | DriveSafe Online®

2. Brain FOG

Sleep plays a critical role in thinking and learning. Lack of sleep hurts these processes in many ways. First, it impairs attention, alertness, concentration, reasoning, and problem solving. This makes it more difficult to learn efficiently.

Second, during the night, various sleep cycles play a role in “consolidating” memories in the mind. If you don’t get enough sleep, you won’t be able to remember what you learned and experienced during the day. The brain has a system of washing itself through the “Glymph system, this is how our brain detoxes itself.  If you don’t clear these chemicals they build up in the brain. This has been linked to Alzheimer’s Disease.

Brain Fog: 9 Causes (Plus Symptoms for Each)

3. Sleep Deprivation Can Lead to Serious Health Problems

Sleep disorders and chronic sleep loss can put you at risk for:

  • Heart disease
  • Heart attack
  • Heart failure
  • Irregular heartbeat
  • High blood pressure
  • Stroke
  • Diabetes

4. Lack of Sleep Kills Sex Drive

Sleep specialists say that sleep-deprived men and women report lower libidos and less interest in sex. Depleted energy, sleepiness, and increased tension may be largely to blame.

Can Any Supplements Increase A Woman's Sex Drive? | Consumerlab.com

5. Sleepiness Is Depressing

Over time, lack of sleep and sleep disorders can contribute to the symptoms of depression. In a 2005 Sleep in America poll, people who were diagnosed with depression or anxiety were more likely to sleep less than six hours at night.

The most common sleep disorder, insomnia, has the strongest link to depression. In a 2007 study of 10,000 people, those with insomnia were five times as likely to develop depression as those without. In fact, insomnia is often one of the first symptoms of depression.  Insomnia and depression feed on each other.

Depression and illness: Chicken or egg? - Harvard Health

More information to come. In the mean time, get some sleep!

Doing This One Thing Will Make All Areas of Your Life Better. Part One

There, now I have your attention. What is that one thing that makes everything better? Are you thinking of a magic pill, potion or App on your smart phone? The answer is sleep.  I know you were looking for some magic bullet that would be easy to take.  That bullet does not exist.

How to Sleep Better - HelpGuide.org

How much should we get?

There are many recommendations and protocol about health that are pretty much baseless. For example, how much water we need or how long you should hold a stretch for. Well in regards to sleep there is little debate that adults need 7-8 hours and kids 11-12 hours of sleep every night. I will often hear from my patients, “I am good with 4 hours of sleep.” Well you may feel OK in the moment, especially if you start your day with caffeine. But trust me under your surface your body is calling out for help. Most people understand that our bodies run on a  biological clock.  There is no more crucial time on the clock than at night when your body literally goes to work to heal itself.

To optimize sleep experts recommend the following.

  1. Avoid watching TV or using your computer at night—or at least about an hour or so before going to bed. TV and computer screens emit blue light, similar to daylight. This tricks your brain into thinking it’s still daytime, thereby shutting down melatonin secretion.

Can't sleep? Mind racing? Experts say these 7 steps can help you ...

2. Sleep in darkness. Also avoid using night-lights, and cover up the display on your clock radio.

3. Room temperature below 70°F.  Aim to keep your bedroom temperature between 60 to 68 degrees, and identify the best room temperature for you through trial and error.

  1. Take a hot bath or shower 30 minutes before bedtime.

5. Check your bedroom for electromagnetic fields (EMFs). If electrical alarm clocks or other gadgets must be used, keep them as far away from your bed as possible, preferably at least three feet.

Sleep Habits for Babies, Toddlers, and Kids | Fatherly

These are some simple to do’s. Next part I will demonstrate how you could be wrecking your health by skipping out on sleep.

I’ll never stop Crossfit!

Do the Hard Work

Do you want to lose weight?  Of course you do. This is a common goal for most  people starting an exercise program.  In my opinion this is the WRONG approach in starting an exercise program.  In my office I emphasize lifestyle choices for my patients. The goal of exercise should not be to lose weight. When you attach an “outcome” to exercise and  that outcome does not get met, most people (like 90%) quit.  The idea is to have the discipline to incorporate exercise into your daily life so that it becomes a habit. It’s the behavior we want to change not the number on a scale. This way you set it and go!

What is Crossfit?

Crossfit is both a form of exercise and is also a competitive sport where athletes from all over the world compete in Madison Wisconsin in the Crossfit Games. The daily workouts, known as “WODs” or “workouts of the day” are practiced by members of over 15,000 affiliated gyms worldwide.

 Crossfit workouts incorporate elements from high-intensity interval training. This form of exercise yields the best results by far. In a daily workout you may incorporate Olympic weightlifting, plyometrics (box jumps or step ups), power lifting( dead lifts, bench press), gymnastics (handstands, rings), calisthenics ( burpees, pushups, pull-ups and sit-ups) and cardio (run, jump rope or row). “CrossFit is not a specialized fitness program, but a deliberate attempt to optimize physical competence in each of 10 recognized fitness domains,” says founder Greg Glassman.*

1.Cardiovascular and Respiratory health.
2.Endurance – the ability of the systems in the human body to process, store and use energy.
3. Strength – the ability of the muscle cells and motor units to apply pressure.
4. Flexibility – the ability to maximize the range of movement of a certain joint.
5. Explosiveness – the ability of the muscles to apply maximum strength in minimum time.
6. Speed – the ability to minimize the time for making a repetitive movement.
7. Coordination – the ability to combine several independent movements in one particular, clearly expressed, complex movement.
8. Dexterity – the ability to minimize the time for transition from one to another movement.
9. Balance – the ability of positioning the center of the mass of the body according to its supporting point.
10. Precision – the ability of controlling the movement at an exact direction and intensity.*

CrossFit  describes its strength and conditioning program as “constantly varied functional movements executed at high intensity across broad time and modal domains,” with the stated goal of improving fitness.”

Classes are an hour-long, and typically include a warm-up, a skill development, the  “workout of the day” (or WOD), and group stretching or mobility work afterward. Some gyms also have a strength focused movement prior to the WOD, such as squats, dead lifts and Olympic lifting, which includes cleans, snatch and jerks.

CrossFit gyms use equipment from multiple disciplines, including barbells, dumbbells, gymnastics rings, pull-up bars, jump ropes, kettle bells, medicine balls, plyometric boxes, resistance bands, and rowing machines.

Who can do it?

CrossFit for Older Adults: Is It Safe? - SilverSneakers
CrossFit is for ALL.

CrossFit can have a reputation as being so challenging that you must be an athlete or already in shape to begin classes. Nothing could be further from the truth. Gyms across the world have people of all sizes, shapes and ages attending. My 9 year old begs to go with me every time.  You have the watchful eye of coaches during workouts to ensure proper form.  In a typical class you can see 70 year old grandpa, 30 year old teacher and even 53 year old Chiropractors. It’s great to see people having fun, setting and reaching their individual goals. Jeff Prescott, owner o f El Dorado Hills Crossfit, says he was attracted to Crossfit, “Because of the community of people helped me push harder that I would have ever pushed myself.”  I couldn’t agree more with this sentiment.

Image may contain: one or more people

This is why I personally love it. El Dorado Hills Crossfit provides that sense of community that CrossFit is known for. There are added discussions amongst the group about healthy eating, training and sharing of  personal and family life that goes beyond your usual gym setting. I personally worked out at a local gym for 7 years and was addressed at the front desk as a stranger every time I checked in, which was 3 to 4 times a week. Every time I enter the Crossfit gym it’s like an episode from “Cheers,” when Norm would enter the bar, except people yell “Dr. Steve!”

There are a number of CrossFit “boxes” in our area. I encourage you to check it out… but only if you want to be in the best shape in your life. Do the hard work.

 

 

*Crossfit.com as a resource.

 

COVID 19 Update: WHAT YOU CAN CONTROL!

We all know the saying “garbage in… garbage out.”  Sometimes we fail to connect our health with what we eat.  Inflammation from a poor diet is now linked to many major illnesses.  Some obvious “foods” to avoid are sugar, processed grains and processed foods that contain “bad oils” such as canola, sunflower, and safflower.

People frequently ask what the best foods to eat are. Here is a list of foods and a brief reason why should consume them.

1. Locally Grown Organic Vegetables: When it comes to strengthening your immune system, you simply can’t do any better than eating a variety of fresh, organic and preferably raw vegetables for the vitamins, minerals, antioxidants, and enzymes they contain. Always choose fruits and vegetables that are fresh. The nutrient value drops to practically zero once a fruit or vegetable is canned.

2. Blueberries and Raspberries:  Blueberries and raspberries rate very high in antioxidant capacity compared to other fruits and vegetables. And they are lower in sugar than many other fruits.

3. Yogurt: Probiotics, or the “live active cultures” found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs. A healthy gut means a healthy immune system.  Avoid sugary sweet varieties, go for plain organic and then add your own fruit.

4. Garlic: This potent onion relative contains the active ingredient allicin, which fights infection and bacteria.

 5. Tulsi:  Tulsi tea  is this tea loaded with antioxidants, but it has multiple positive health benefits, including supporting your immune health, memory, heart health and vision.

6.  Mushrooms: Mushrooms have been a mainstay for hundreds of years in our diets for good reason. Recent researchers now know why. “Studies show that mushrooms increase the production and activity of white blood cells, making them more aggressive. This is a good thing when you have an infection,” says Douglas Schar, DipPhyt, MCPP, MNIMH, director of the Institute of Herbal Medicine in Washington, DC.

7. Fermented Foods:  One of the most healthful fermented foods is kefir. Kefir is an ancient cultured, enzyme-rich food full of friendly microorganisms that balance your friendly intestinal flora and thereby strengthen immunity.  Besides kefir, other good fermented foods include, pickles, sauerkraut, and olives.

8. Organic Coconuts and Coconut Oil: We use coconut oil for everything. It’s a great cooking oil, great on toast and rub it on your skin for a natural moisturizer. Coconut oil is rich in lauric acid, which converts in your body to monolaurin. Monolaurin is the actual compound found in breast milk that strengthens a baby’s immunity

A great source for information is Mercola.com.   I have adapted this article from him and give him full credit for keeping the world abreast of changes in contemporary and natural medicine.

 

Shelter-In: Simple tricks

1. Keep a regular schedule – Have a regular time that you go to bed at night and then wake up in the morning. Set an alarm for your evening bedtime. It’s easy to get caught up putzing around the house, next thing you know it’s 12:30.

Sleep in SO IMPORTANT for your immune system!  I can skip all the science here, just know that this is the least expensive and most effective way to combat illness of any kind. 7-8 hours is optimal for most people.

Covid 19: How our office is prepared. Keeping things CLEAN!

Dear Valued Patient,

We wanted to reach out to you during these most interesting times.  We are taking the Corona virus situation seriously and we respect your commitment to social distancing.  Please know that we are taking these extra precautions to protect people and to “flatten the curve.”

  • Cleaning counter tops, door knobs and even the pink pens that you sign in with.
  • Disinfecting the tables thoroughly between patients with added hand washing to keep you safe.
  • Wiping down/disinfecting of the IST tables for your safety.
  • Keeping the schedule lighter to optimize social distancing.

These are just a few of the plans that we are implementing here.  Also know that if you want to come in on Fridays when the office is ordinarily closed I, will be here to serve you.  Just call us to make that special arrangement.  Also if you are in need, I am available for house calls on a limited basis as well. Again just ask us if this can be arranged for you.

We feel we are truly a family around here and I want you to consider us as part of the solution to this global problem.

Yours in Health,

 

Steven Long, DC

This one thing will make everything better…

There, now I have your attention. What is that one thing that makes everything better? Are you thinking of a magic pill, potion or App on your smart phone? The answer is sleep. I know you were looking for some magic bullet that would be easy to take. That bullet does not exist.
How much should we get?

There are many recommendations and protocol about health that are pretty much baseless. For example, how much water we need or how long you should hold a stretch for. Well in regards to sleep there is little debate that adults need 7-8 hours and kids 11-12 hours of sleep every night. I will often hear from my patients, “I am good with 4 hours of sleep.” Well you may feel OK in the moment, especially if you start your day with caffeine. But trust me under your surface your body is calling out for help. Most people understand that our bodies run on a biological clock. There is no more crucial time on the clock than at night when your body literally goes to work to heal itself.

To optimize sleep experts recommend the following.
1. Avoid watching TV or using your computer at night—or at least about an hour or so before going to bed. TV and computer screens emit blue light, similar to daylight. This tricks your brain into thinking it’s still daytime, thereby shutting down melatonin secretion.
2. Sleep in darkness. Also avoid using night-lights, and cover up the display on your clock radio.
3.Keep the temperature in your bedroom below 70°F. Aim to keep your bedroom temperature between 60 to 68 degrees, and identify the best room temperature for you through trial and error.
4. Take a hot bath or shower 30 minutes before bedtime.
5. Check your bedroom for electro-magnetic fields (EMFs). If electrical alarm clocks or other gadgets must be used, keep them as far away from your bed as possible, preferably at least three feet.

10 surprising — and serious — effects of sleep loss.
1. Sleepiness Causes Accidents
Sleep deprivation was a factor in some of the biggest disasters in recent history: the 1979 nuclear accident at Three Mile Island, the massive Exxon Valdez oil spill and the 1986 nuclear meltdown at Chernobyl. But sleep loss is also a big public safety hazard every day on the road. Drowsiness can slow reaction time as much as driving drunk.
2. Sleep Loss Dumbs You Down
Sleep plays a critical role in thinking and learning. Lack of sleep hurts these processes in many ways. First, it impairs attention, alertness, concentration, reasoning, and problem solving. This makes it more difficult to learn efficiently.
Second, during the night, various sleep cycles play a role in “consolidating” memories in the mind. If you don’t get enough sleep, you won’t be able to remember what you learned and experienced during the day.
3. Sleep Deprivation Can Lead to Serious Health Problems
Sleep disorders and chronic sleep loss can put you at risk for:
• Heart disease
• Heart attack
• Heart failure
• Irregular heartbeat
• High blood pressure
• Stroke
• Diabetes
4. Lack of Sleep Kills Sex Drive
Sleep specialists say that sleep-deprived men and women report lower libidos and less interest in sex. Depleted energy, sleepiness, and increased tension may be largely to blame.
5. Sleepiness Is Depressing
Over time, lack of sleep and sleep disorders can contribute to the symptoms of depression. In a 2005 Sleep in America poll, people who were diagnosed with depression or anxiety were more likely to sleep less than six hours at night.
The most common sleep disorder, insomnia, has the strongest link to depression. In a 2007 study of 10,000 people, those with insomnia were five times as likely to develop depression as those without. In fact, insomnia is often one of the first symptoms of depression. Insomnia and depression feed on each other.
6. Lack of Sleep Ages Your Skin
Most people have experienced sallow skin and puffy eyes after a few nights of missed sleep. But it turns out that chronic sleep loss can lead to lackluster skin, fine lines, and dark circles under the eyes. Increases in cortisol and decreases in growth hormone increase the aging of your skin
7. Sleepiness Makes You Forgetful
Trying to keep your memory sharp? Try getting plenty of sleep.
8. Losing Sleep Can Make You Gain Weight
When it comes to body weight, it may be that if you snooze, you lose. Not only does sleep loss appear to stimulate appetite. It also stimulates cravings for high-fat, high-carbohydrate foods. Ongoing studies are considering whether adequate sleep should be a standard part of weight loss programs.
9. Lack of Sleep May Increase Risk of Death
Results published in a 2007, showed that those who had cut their sleep from seven to five hours or fewer a night nearly doubled their risk of death from all causes. In particular, lack of sleep doubled the risk of death from cardiovascular disease.
10. Sleep Loss Impairs Judgment, Especially About Sleep
Lack of sleep can affect our interpretation of events. This hurts our ability to make sound judgments because we may not assess situations accurately and act on them wisely. In our increasingly fast-paced world, functioning on less sleep has become a kind of badge of honor. But sleep specialists say if you think you’re doing fine on less sleep, you’re probably wrong.
For kids…. This list reads like the symptoms of ADD or ADHD. Sleep deprivation affects children in different ways than adults. Sleepy children tend to ‘speed up’ rather than slow down. Symptoms include:
• Moodiness and irritability
• Temper tantrums
• The tendency to emotionally ‘explode’ at the slightest provocation
• Over-activity and hyperactive behavior
• Daytime naps
• Grogginess when they wake up in the morning
• Reluctance to get out of bed in the morning.
Supplements to consider for sleep are Melatonin, Valerian Root and Magnesium, where the RDA is 420mg for men and 320 mg for women. I recommend a product called Natural Calm, but be careful magnesium is also a natural laxative.
Melatonin is a powerful sleep aid. It tells your body that it’s nighttime and it’s time to go to bed. Melatonin is a powerful hormone. Many may mistake its power for that of a sleeping pill and feel compelled to take more for better sleep. However, at the wrong dosage, melatonin may actually destroy your sleep cycle. Too much melatonin at one time may also cause headaches, nausea, dizziness, or irritability. Valerian Root is also a natural muscle relaxer that aid in sleep.
Fitness trackers such as Fit Bit can be useful too. I suggest that of all the functions in those new gadgets you look at the sleep function first and foremost.

Exercise is also a potent tonic for sleep. 30 minutes daily in the bright sunlight will gear you up for a good nights rest. And as always get your spine and nerve system checked by a Chiropractor. Chiropractic care reduces stress in the body which allows for a good night sleep.
References:

1. WebMD

2. Mercola.com

3. Dr. Oz

Why waste away?

Aging with Grace – Does the Fountain of Youth Exist? People are living longer. That is a fact. The average life span at the turn of the 21st century was 47. At the turn of this century, it is almost 80. The question you need to ask yourself is, “Do you plan on living a healthy fulfilling life, or one filled with doctor’s appointments for various illness and diseases?” Don’t we all love when grandma goes on and on about her digestive problems in gory detail, and then how she shares her multiple trips to many different specialists? “Dr. Jones is the best in the business,” is her response. “… Then why are you still suffering?” (The response in my head as I politely listen
Poor diet and poor lifestyle choices are what is driving the medical machine in our country. We are out searching for answers and cures to diseases that could have been prevented with better lifestyle choices.
Heart disease (597,689 deaths, CDC) and cancer (574,743, CDC) are the two leading causes of death in the U.S. The choices that you make everyday will predict the likelihood that you will die of one of these two.
Take control of your health. As your years pass, you will have such a better quality of life if you maintain a healthy weight by committing to daily movement. Getting off the couch to get another beer does not count! If you want to avoid age related illnesses even worse than heart disease and cancer, conditions like Alzheimer’s and senile dementia then get going now with these recommendations.
Mark Hyam, in his book, The Blood Sugar Solution puts it very clearly. 1. Avoid flour and starches as they act like sugar in the blood stream. 2. Include healthy proteins such as wild fish, beans, nuts and organic free range animals. Protein fuels metabolism and helps you maintain muscle mass. 3. Liberally consume high fiber foods such as green vegetables, nuts, seeds, berries, and beans.
4. Eat healthy fats. Those include omega-3 fats which are in fish oils and flax oils. Other healthy fats include coconut oil and olive oil. And stay away from hydrogenated oils, soybean oil, peanut oil, and palm oil. Stimulate Your Brain We used to think that you were born with a set amount of brain cells. If we burned them then we lost them forever. We now know that is NOT true. Your brain will grow and adapt to the stresses you put on it. What does this mean for you? Learn something new every year. Learn to play an instrument, do puzzles, and take some dance classes. You CAN get better as you get older. Decline with age is NOT inevitable. If you retire and then proceed to wear out your couch before you wear out a pair of running shoes then you are heading down the wrong road. When asking a group of people who turned 100 years old what their secret for longevity was, the two things that showed up most were that they were physically active either through exercise or work, and, they had deep meaningful relationships. So, by stimulating your mind and body, you unlock the door to the fountain of youth (you put “a groups”, did you mean “a group” or “groups”) The Role of Chiropractic The public perception of Chiropractic care is that we only treat the many painful muscle and joint problems. This is true, but symptomatic improvement is a byproduct of a healthy aligned and properly functioning spine. Your spine is the core of your body. What is in the center of an apple? It is the core. What is in the center of us? It is our spine, our core. Keeping this healthy and strong, moving will decrease the likelihood of pain and immobility in the future. How does this impact our life? You used to enjoy 18 holes of golf, now you are done after 13. You used to be able to get down on the floor and play with your kids or grandkids, now it’s a challenge just getting up off the floor. You used to like to walk with friends but your achey joints make it too much of a struggle. How many patients hobble into a chiropractor’s office complaining of aching backs or stiff arthritic joints? The evolution into anti-aging healing is logical for chiropractors. There are many great Chiropractors here in El Dorado Hills. Why not call one and see how Chiropractic care can help you.

Managing Stress – Chiropractic Style

How Healthy Do You Want to Be?

Shhhh…. Can you hear it? It is quietly robbing you of energy, robbing you of your metabolism, robbing you of your life’s potential. It is called the “Silent Killer.” We all know about it, we all have it but what can we do about it. It is STRESS!

Your body’s ability to adapt to the different kinds of stress will determine how healthy you are. It will affect your body’s ability to fight disease and consequently how long you will live. This is my definition of health. It is not a matter of how you feel. Most people will say that felling good is the indicator of good health. This is wrong. Felling good is important but has nothing to do with your state of health. Disease develops silently in our bodies. Undetected by our senses until often times it is too late to do anything about it. Heart disease grows silently, cancer grows silently, back problems grow silently, and even cavities in your teeth grow silently.

There are generally 3 types of stress, physical stress, emotional stress and biochemical stress. Let’s take a look at all 3. These may seem obvious to you but let’s take a deeper look into these.

Physical Stress:
These can be in the form of old injuries that you may have or the chronic repetitive stress you put your body through everyday. The car accident you had when you were 17 or the 3 to 4 major injuries that you may have had that went untreated. This includes past sports injuries you had, the twisting falls on the soccer filed or getting your bell rung on the football field. There is a saying in Chiropractic, “Your body never forgets.” And you may forget about it but trust me these aches and pains won’t forget about you.

I see that many have the attitude that more is better when it comes to exercise. They will do boot camp 3 per week, hot yoga 2 days per week and trail running 3 times per week. This adds up too much stress. You gain the benefit of exercise when you rest and recover. Constant high intensity exercise never allows you to gain the full benefit. Have a rest day between intense exercise and see how you lose weight and fell better.

Emotional Stress:
This one may seem obvious and this is where most people think about stress. We have all uttered the phrases, “I am so stressed right now or quit stressing me out!” Stress runs deep. Who are you holding hard feelings for? Who do you need to forgive for past injuries? Who should you call right now and resolve that nagging problem. Are you satisfied with your place in life? Has your life turned out the way you planned or are you silently dissatisfied? These stresses held deeply are affecting us consciously and subconsciously.

Biochemical Stress:
What is this? These are the foods you eat, the water you drink, the cosmetics, sunscreens and perfumes you wear. Chemicals are everywhere in our environment. Read the labels in your deodorant, your hair gel or even you shampoo! What you put on you body you put in your body, never forget that.

Here are some easy practical steps to deal with the stress in your life.

Slow down a little each morning. Take 15 minutes a day. You can find the time when you schedule the time. During that time do 5 things.

1. Deep Breathing – “The Rule of 5”
-Take a deep breath in for a count of 5.
-Hold it in for a count of 5.
-Blow out for a count of 5.
-Repeat that 5 times. This calms your brain down when you slow your breathing down.

2. Visualize –Your mind cannot tell the difference between what is real and what is imagined vividly in your mind. See yourself in a positive light, doing the things that empower you and make you happy. Visualize your ideal client in detail, see that house that has been sitting on the market for 6 months selling, and see yourself the seller and the buyer at closing, actually signing the papers. Can you tell I take care of a lot of stressed out people in the real estate industry!

3. Positive affirmations – The world can be a harsh place, where the power of one negative can out weigh many positives. Start your day with a positive message. Program yourself for success.

4. Meditate – clear your mind, be alone and just be. Remember we are human BEINGS not human DOINGS. We are overburdened with never-ending to do lists. There is never enough time in the day to get everything done so quit fooling yourself. Put 3 things on your list not 11. Complete those tasks and enjoy the sense of accomplishment instead of the sense of dread when you did not finish the 11.

5. Be Grateful. Have an attitude of gratitude. Think about the little things. Your children’s health, your health, the love from your family, the fact that you have food and shelter… the basics. We always want more. There is nothing wrong with wanting better things for you and your family but if you live in the present and notice that where you are today IS your life, you gain a deeper appreciation for all that is right in your life now.

The body is self healing and self regulating; it is the nervous system that is responsible for this. The spine protects the nervous system. Changes and damage to your spine can create changes and damage to your nervous system. This will affect how your body self heals and self regulates. Chiropractors detect changes in your spine and nervous system. Once detected we gently correct those changes to your spine, removing the stress from your nervous system so your body can being to self heal and self regulate better. If you really want to distress consult with your local Chiropractor and discover the true benefit of stress relief and not the simple reduction of aches or pain. We can help there too but Chiropractic is so much more than that! You’ll see.