Home » Blog » Health

Tag: Health

Celebrate National Nutrition Month by Getting Into a Healthy Lifestyle

March is National Nutrition Month, which means there couldn’t be a better time to talk about the importance of nutrition in leading a healthy lifestyle.

 

Physical activity and a nutritious diet can help you achieve good health and lower your risk of chronic health issues and diseases. The foods you choose to eat directly affect your health, so it’s important to create healthy habits. Unhealthy eating habits have contributed to the obesity epidemic in the United States, but by taking steps to eat healthily, you’ll be on your way achieving a healthy lifestyle.

 

Remember: it’s only as difficult as you make it! Here are some tips for easing yourself towards a successful road to health:

 

Keep Healthy Foods in the Kitchen

Eating veggies can be a hassle if you have to wash and cut them up every time you eat them. Think ahead and cut up a bunch of veggies for convenient snacking, or you can even roast them with spices and store them in the fridge for snacking. Dietitian Dana Magee says that it’s nice to have extra veggies cut up and on hand for making quick meals like paninis, flatbreads, or quesadillas.

Fit in Fruits and Veggies

Angie Hasemann, a pediatric dietitian at the University of Virginia Children’s Fitness Clinic and president of the Virginia Academy of Nutrition and Dietetics has three tactics for fitting in the fruits and veggies. One: she keeps fruit in her car for post-work and emergency snacks. Two: She always packs fruits and veggies in her lunch to eat before her main dish. Three: She sneaks veggies in where ever she can, like onions, squash, and zucchini in spicy BBQ chicken nachos.

 

Don’t Skip Breakfast or Overdo Dinner

Too many of us have developed the habit of eating little to no breakfast, grabbing a quick lunch, and then overindulging at dinner. Experts have shown how bad that pattern of eating is for our health. Instead, load up early in the morning or at least at lunch so that you have more energy for your more of your day. You might be amazed by the increased energy you feel if you make the switch!

 

Carry Snacks

Healthy snacks seem impossible to find when you’re on the go. Bring your own, instead! Find some great DIY snack recipes here.

Don’t Deprive Yourself!

Author of the blog Dietitian on the Run, Heather Calcote, practices a 90/10 approach. “Ninety percent of the time I choose healthy foods, and I leave 10 percent wiggle room for celebrations, restaurant meals, and sweets.” She also recommends saving a small snack to satisfy your sweet tooth for after dinner so that you can still enjoy a nightly treat.

 

Work For It

In addition to making healthier eating habits, a healthy lifestyle also requires some exercise. There are countless ways to get involved in physical activity every day whether you have a gym membership or not. It can become a social activity for you or a great way to de-stress your life! Exercise is known to have positive effects on the body and the mind, here are some tips on how to stick to it and stick to your commitment to health!

 

Get Professional Guidance

Here at 360 Chiropractic, we take your health seriously. Not only do we offer chiropractic care, acupuncture, and massage therapy, but we also offer nutrition counseling. In our nutrition counseling program, you will meet with a healthcare professional and discuss your needs and goals and help you reach each one.

 

Contact 360 Chiropractic to learn more.

 

How to Stick to Your Healthy New Year’s Resolutions

It’s nearly a month into the New Year – a time when many people begin giving up on their new year resolutions.

It could be to get more daily steps in, go to the gym you signed up for, or take that new, fun cycle class. Regardless of what your health-related resolution is, here are some tips and tricks to help you stick to it.

 

One Thing at a Time…

Professor Richard Wiseman of the UK’s University of Hertfordshire says it’s best to only make one resolution each year – preferably one you haven’t attempted before. If you do make more than one resolution, focus on one or one section of it at a time. You’ll be able to focus more clearly, stay accountable, and give it your all.

Make it Fun

If your goal is to lose weight or go to the gym 3-5 times a week, you’ll be more successful by doing an activity that you find fun. It could be kickboxing, yoga, cycling, or even lifting weights. Find a new podcast or audiobook to listen to while on your chosen machine. This will help you look forward to your workouts rather than dread returning and falling back into bad habits.

 

Use a Fitness Tracker

Using a fitness tracker will help you keep accountable, track your progress, and celebrate your wins. If you’re able to, use one that your family and friends use as well. Many fitness trackers offer friendly competitions or goals. It’s more fun to participate when there’s a little friendly competition involved!

 

Put it on Your Calendar

This may seem a little odd, but it’s hard to ignore anything that’s on your digital calendar. If you want to be successful with your health resolutions, schedule it and set up reminder notifications. You’ll be less likely to forget or make excuses.

Ask for Support

If you feel overwhelmed with achieving your goals, ask for support. Maybe you need a gym buddy for a month, or maybe you need someone to keep you accountable. You might even need a massage to help your muscles recover from a great workout. Whatever your health goal is, ask for support when you need it!

Using these tips and tricks are very important in achieving your health-related resolutions. Now that you have these tips, focus on your goal and set up some action steps. Once you hit one goal, keep going! You can re-use these tips to help you with your future goals. Just remember to focus on them one at a time!

If you need a therapeutic massage or a chiropractic adjustment, contact 360 Chiropractic to schedule an appointment.

 

What Happens to Your Body When Dehydration Strikes

We’ve all been told time and time again how important it is to drink water. We know the majority of our body is made of water and that hydration is crucial for daily functioning, but it is especially crucial for athletes. Those engaging in strenuous exercise or competition can see their performance suffer over time without adequate fluid intake. But what actually happens to your body when you get dehydrated?

Lowered Blood Pressure

Several things occur when the body does not get enough water. Since blood is about 93% water, it becomes thicker and causes your heart rate to increase because your heart must work harder. As a result, your blood pressure falls since each pump is moving less blood. Feeling faint or dizzy is a common symptom of low blood pressure. Nutrients require blood for transport so, with inhibited blood flow, your muscles, organs, and bones won’t receive adequate nutrition.

 

Digestion Issues

Another very important function of the body that is noticeably impacted by dehydration is digestion. Water is essential for creating saliva, stomach acid, and other gastric secretions to moisten and break down food. Athletes will notice how much more sluggish and fatigued they feel when their digestion isn’t functionally optimally. Toxins and waste remain backed up in your body rather than being eliminated efficiently.

Muscle Aches and Fogginess

For athletes, this means decreased strength and endurance from their bodies. Muscles ache longer from lactic acid build-up and don’t recover as quickly. It also means limited mental focus as blood supply to the brain is affected. Without rehydrating during physically demanding training and competition, athletes can expect to see a dramatic decline in their performance from even just 2-3% loss of body weight in fluids.

 

Overheating

Some waste is removed from the body by sweating. Sweat is most imperative for temperature control, though, as any athlete knows. Without proper fluid intake, an athlete’s sweat glands will struggle to cool the body and can increase the risk of heat-related illnesses. This is especially concerning for athletes who are out in the hot summer months.

 

It is clear that every cell in your body is affected by hydration, from blood to muscles and organs to glands! For optimal performance as an athlete, preventing dehydration is key since recovery is far more difficult and time-consuming.

 

At 360 Chiropractic, we believe that your health is your greatest asset. Ensuring your body is well hydrated will reduce your risk of injury and fatigue and improve your overall performance.

 

Fun and Healthy Ways to Get Active in the Spring

Now that we have had a small taste of spring weather, we bet that you are getting excited to fully enjoy the warmer weather, longer days, and bright sunshine of spring. After months of cold, we tend to most excited to get outdoor in the spring. If you are looking for some activities to help acclimate you to the warmer weather, get started with our suggestions below.

Start Fresh with Produce

There’s no better way to prepare your household for a new season than by spring cleaning. Purge your household of unwanted items, deep clean every nook and cranny, and organize your home. (Check out this comprehensive cleaning checklist.)This can reinvigorate you with a fresh new outlook! Remember to take a look outside to see how you can begin prepping your yard for a beautiful summer outdoors.

Try New Recipes with Newly In-Season Produce

Speaking of gardening, now is a good time to reintroduce yourself to fresh fruits and vegetables. Tons of fruits and vegetables are best in spring, including bananas, avocados, asparagus, and radishes. Bring some new vegetables and fruits to your dinner table this season with some new springtime recipes.

Prep your Garden

If you are an avid gardener, you may have already started laying the groundwork for your garden, but if you haven’t yet started, now may be the perfect time to prep your garden. Clear your garden of weeds, old debris, and bad soil, and compile all your tools, seeds, and bulbs.

Explore a New Trail

Whether you walk, hike, or bike, the mild weather of spring is the perfect time to test out a new trail. Make an event of out it and grab some friends to explore a new area. Regular walks, hikes, and biking excursions can be a low-impact way to get back into the swing of things, and it can be an excellent way to warm up those muscles for late spring and summer sports.

Spend your Weekends Outdoors

Resist the urge to start your Saturday morning on the couch. Instead, grab a community calendar to what events are near you. Head to a farmer’s market, take on yoga or a picnic in the park, soak up the sun at a baseball game, or enjoy lunch on an outdoor patio. Make the best out every weekend!

Resolve to Get Outside!

From afternoon walks to flying a kite, make the effort to spend some time outside. Put the effort into organizing a recreational activity with a group of friends or join an adult sports team. Soaking up some vitamin D can rejuvenate your senses and energize you for a new season.

Many of these activities will get your body moving and active on a regular basis, and they are excellent activities to gear yourself up for a warm weather sport or a summer of adrenaline-inducing adventure. Remember that taking the time to be active in your day will keep you healthy, happy, and motivated.  As with any fitness endeavor, make sure to stretch properly to prevent muscle strain, drink plenty of water to stay hydrated, keep a nutritious diet in order to stay healthy and strong, and take plenty of time to rest.

 

For more information about taking care yourself all year round and tips on spring and summer activities, like or follow the 360 Chiropractic Facebook page.

 

How to Properly Shovel Snow to Prevent Injury

Injuring yourself while shoveling snow is one of the easiest ways to end up in a chiropractor’s office. Many people don’t realize they should stretch and warm up their body before heading out into the cold to shovel, especially when the snow is of the heavy and wet variety.

Here are some ways you can prevent injuries while shoveling snow this winter:

 

  1. Pick the right shovel. Buy a shovel with a curved handle or that has an adjustable length. This can help diminish straining your back, as it requires you to bend your knees and arch your back while keeping the shovel on the ground.

  2. Warm up your muscles. Start by stretching and doing some light exercise to get your heart rate going. Focus on stretches that will loosen up your back, arms, and legs. Cold, tighter muscles are more prone to injury. Make sure to walk around and even do some jumping jacks to get your muscles warmed up.

  3. Use proper lifting techniques. Make sure to push the snow to one side instead of always lifting it. The more you push the snow, the less likely you are to hurt yourself. Always face your body toward the pile you want to lift. When you start to lift the snow, bend at the hips, not the lower back. Push your chest out, point forward and bend your knees while lifting your leg muscles. Always keep your back straight.

  4. Keep your piles of snow light. Don’t lift an object that is out of your realm of strength. If you have to lift a heavy pile, make sure you grip the shovel with one hand as close to the blade as possible. Always make sure to avoid twisting your back and make sure your body is going in the same direction. Keep the heaviest part of the snow close to your body. Do not extend your arms to toss the snow.

  5. Take breaks. Overdoing it and shoveling the snow all at once can cause some serious problems. If you feel tired or that your heart is racing, take a break. If you feel overworked or that you have hurt your back, be sure to take the time to stretch your arms, shoulders and back to stay flexible and warm.

  6. Be careful not to fall. It can be slippery out there, especially while shoveling snow. Be sure to wear proper boots or shoes to minimize the possibility of slipping on ice or snow. Spread salt, sand or even kitty litter on your driveway and walkway to increase traction to reduce the possibility of slipping.

If you do injure yourself, the doctors at 360 Chiropractic can help you get back on the right track. To schedule an appointment, call us at 320-257-0360. We can help you turn your health around!