B Vitamins

I don't often discuss supplements in my blogs because it can be taken as promo for the latest "miracle pill."  There is no miracle pill, let's be very clear about that.  However, there are many excellent supplements that can make a huge difference in a person's health.  This is mostly an individual consideration that is best made in direct consultation with a chiropractor, naturopath, or other provider with solid nutritional training.  Most medical doctors do not fall into this category as they receive very little nutritional education in medical school unless they have sought it out for themselves.

With all that said, the B-vitamins are important for nearly everyone to be sure they are getting adequate amounts.  As always, my recommendation is to eat a very healthy, well-balanced diet (guided by food sensitivities that you may have) that includes meat, dairy products, and lots of fruits and vegetables.   As it turns out those are the best sources of B-vitamins.  Meat and dairy are the best sources but they are also found in smaller amounts in green vegetables,  potatoes, beans, nuts, bananas, and citrus fruits.

Currently we have a weekly newsletter that has a lot more information about the specific benefits of each B-vitamin.  If you would like a copy ask for one when you visit or call us at 425-867-1119 and we will mail one to you.

Sleep and Chiropractic

As you might expect we have a lot of patients from Microsoft, AT&T, T-Mobile, Nintendo and others all around Redmond.  One thing may of these patient have in common is difficulty in getting enough sleep.  Of course, most often this comes from the demands of the job and not allowing enough time to sleep.

However, I encourge them, (and you) to make an effort to improve their sleep.  Being sleep deprived lowers your immunity and impairs cognitive function among other things.  This may ultimately make you miss work or be less effective at work.

If a person has difficulty sleeping, I recommend two things which end up helping most people.  Chiropractic adjustments help the body be more relaxed and less tense.  They also help with pain if that is part of the problem in your sleep.  The other thing is melatonin.  Taken at night it can support your natural sleep cycles.

So in the New Year, resolve to get even just 30-60 minutes of extra sleep over what you do now.  It can make all the difference.

5 Steps to Creating a Successful Exercise Program

Today is the big day at gyms all across America.  People have made their New Year's resolutions about getting back in shape or loosing a few pounds.  They are determined to start the year off right but there is more to it than just showing up at the gym and paying your money.  Of course both of those things are required but here's few more things to consider that might help you achieve your exercise objectives.

Set a specific goal.  Clearly define what you want to accomplish and by when.  For example, I want to be able to press X pounds by April 1.  I want to loose 10 pounds and two inches from my waist by March 1.  The more clear the goal, the better the chance that it will be achieved.  The date gives it a sense of urgency and allows you check points toward the result.

Be realistic.  Like the goals above, those are things that can be done but that are not too easy.  The goal needs to be big enough to be exciting but not so big that you could potentially hurt yourseft in the process.  You may also want to get an appointment to see me and describe what you want to do.  We can work out a good gradient so that you will achieve your goals safely. 

Create a plan.  Keep the end in mind and figure out what you will need to get there.  Do you have a gym membership or home exercise equipment?  Do you have the clothes and shoes that you might need?  Have you carved out time in your schedule for at least 2-3 workouts per week?  Do you have that appointment with us?

Establish a support system.  Get a workout partner or an accountability partner.  Ask us to help in this regard.  Tell a friend your goal.  Write down your goals and post them where you will see them every day.

Monitor your progress and celebrate when you reach a goal.  Setting some mid-point goals can be helpful to remind you to celebrate not only the success but the process!  Make it fun and interesting adn you will greatly improve your chances of a successful program.  Happy New Year!