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.
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Monday, January 17, 2011
Sunday, January 9, 2011
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.
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.
Monday, January 3, 2011
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!
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!
Friday, December 31, 2010
Natural Remedies for the Common Cold
Why do people still suffer so much from the common cold? Hopefully this blog will help you better understand the nature of a cold and how you can better prevent and treat them.
A cold is a viral infection that affects the upper respiratory tract. Because it is a virus, a cold does not respond to antibiotics, which are only for bacterial infections. There are several variations of virus than can cause a cold so it is hard to find a treatment in standard medicine which is usually targeting an individual virus.
Strictly speaking, the cold weather does not cause a cold. But there are many stresses on the immune system in colder weather that may make you more susceptible. For example, just the extra energy you must expend to stay warm may take energy away from your immune system. Going in and out of the cold air requires more energy. Being indoors or in enclosed spaces makes it easier to spread the virus. If your immune system is weak anyway from poor nutrition, stress, or lack of exercise, this is even more of a problem. I would say that this is the biggest problem.
The most important thing you can do to prevent a cold is to stay healthy. As simple as that sounds, it really goes back to all the basics of good health that you have probably already heard about (but may not do :)). Eating right, moderate exercise, chiropractic care, reducing stress, and avoidance of drugs and toxins will go a long way towards strengthening your immune system. Each item could have multiple blog posts or articles written about it. Suffice it to say that doing those things is much more important than a miracle drug or herb to cure a cold.
But what if you already have a cold? The following herbs and products have been found to be helpful. Astragalus has been used for thousands of years to boost the immune system. Andrographis paniculata does as well and has been found in at least one study to be effective at treating upper respiratory infections. Cat's claw has both anti-inflammatory and immunostimulant properties. Elderberry may be effective in treating colds and flu as it is loaded with antioxidants. Eucalyptus oil is best used by putting a few drops in hot water and inhaling the steam. Juice Plus is a supplement that combines many fruits and vegetables dried in capsule form. The antioxidant powers appear to be quite high.
Again, the most important thing is to strengthen your immune system on a regular basis by healthful living. I hope that this article has helped you think about some ways to begin or improve that process.
A cold is a viral infection that affects the upper respiratory tract. Because it is a virus, a cold does not respond to antibiotics, which are only for bacterial infections. There are several variations of virus than can cause a cold so it is hard to find a treatment in standard medicine which is usually targeting an individual virus.
Strictly speaking, the cold weather does not cause a cold. But there are many stresses on the immune system in colder weather that may make you more susceptible. For example, just the extra energy you must expend to stay warm may take energy away from your immune system. Going in and out of the cold air requires more energy. Being indoors or in enclosed spaces makes it easier to spread the virus. If your immune system is weak anyway from poor nutrition, stress, or lack of exercise, this is even more of a problem. I would say that this is the biggest problem.
The most important thing you can do to prevent a cold is to stay healthy. As simple as that sounds, it really goes back to all the basics of good health that you have probably already heard about (but may not do :)). Eating right, moderate exercise, chiropractic care, reducing stress, and avoidance of drugs and toxins will go a long way towards strengthening your immune system. Each item could have multiple blog posts or articles written about it. Suffice it to say that doing those things is much more important than a miracle drug or herb to cure a cold.
But what if you already have a cold? The following herbs and products have been found to be helpful. Astragalus has been used for thousands of years to boost the immune system. Andrographis paniculata does as well and has been found in at least one study to be effective at treating upper respiratory infections. Cat's claw has both anti-inflammatory and immunostimulant properties. Elderberry may be effective in treating colds and flu as it is loaded with antioxidants. Eucalyptus oil is best used by putting a few drops in hot water and inhaling the steam. Juice Plus is a supplement that combines many fruits and vegetables dried in capsule form. The antioxidant powers appear to be quite high.
Again, the most important thing is to strengthen your immune system on a regular basis by healthful living. I hope that this article has helped you think about some ways to begin or improve that process.
Wednesday, December 29, 2010
6 Strategies to Overcome Worry
I've noticed that the economy seems to be improving somewhat but that there is still an environment of fear and uncertainty. Science reveals that some people are more wired for worry than others. This can be a result of several factors, including genetics, environment, and upbringing. From a biological stand-point, consistent worriers may have highly sensitive nervous systems.
Whether you worry all the time or only occasionally, you may feel helpless or vulnerable. But even if you have a biological disposition for worry, you can still tackle troublesome thoughts and lower your stress level. Try these six techniques:
1. Write away your worries. When these thoughts constantly float around in your brain, worries seem intangible and much bigger than they need to be. Writing them down gives you more control over them. Also write down possible solutions for each concern. In one study, people wrote down their worries for 14 days. When they reviewed their lists after that period, they found that 85% of their worries never came to pass.
2. Cut yourself some slack. Self-criticism is a huge problem. It lowers self-esteem and increases the risk for depression. The number one requirement for healthy change is a sense of worth. Self-criticism destroys that. Some think that constant self-assessment and criticism will spur them toward their goals when in reality it usually has the opposite effect.
3. Be in the present without judgement or self-evaluation. Spending time feeling guilt about the past or worrying about the future keeps us from being in the present. Psychologist Richard Carlson said, "As you focus on becoming more peaceful with where you are, rather than focusing on where you'd rather be, you begin to find peace right now, in the present."
4. Meditate. This helps boost your present time consciousness. Techniques vary but most focus on breathing. Try setting aside a few minutes morning and evening. Settle into a comfortable position and just breath deeply. You can also try focusing on an object to keep your concentration. Random thoughts or worries may intrude at first. That is normal. Accept that and then let them float away and return your focus on breathing.
5. Play time warp. Pretend you are in the future. Look back on the problems you are worrying about today. Do they look as difficult or scary as they do today? Frequently you will find that this perspective helps to see your current difficulties in a different light.
6. Be grateful. Gratitude can have a profound effect on calming fears, reducing envy and cooling anger. When you look at the rest of the world, where hundreds of millions of people struggle every day to find enough food to eat and clean water to drink, most of us in North America have much to be grateful for. One study revealed that people who kept a gratitude journal were significantly happier than those who did not. Gratitude creates a healthier perspective and a more hopeful outlook on life.
Whether you worry all the time or only occasionally, you may feel helpless or vulnerable. But even if you have a biological disposition for worry, you can still tackle troublesome thoughts and lower your stress level. Try these six techniques:
1. Write away your worries. When these thoughts constantly float around in your brain, worries seem intangible and much bigger than they need to be. Writing them down gives you more control over them. Also write down possible solutions for each concern. In one study, people wrote down their worries for 14 days. When they reviewed their lists after that period, they found that 85% of their worries never came to pass.
2. Cut yourself some slack. Self-criticism is a huge problem. It lowers self-esteem and increases the risk for depression. The number one requirement for healthy change is a sense of worth. Self-criticism destroys that. Some think that constant self-assessment and criticism will spur them toward their goals when in reality it usually has the opposite effect.
3. Be in the present without judgement or self-evaluation. Spending time feeling guilt about the past or worrying about the future keeps us from being in the present. Psychologist Richard Carlson said, "As you focus on becoming more peaceful with where you are, rather than focusing on where you'd rather be, you begin to find peace right now, in the present."
4. Meditate. This helps boost your present time consciousness. Techniques vary but most focus on breathing. Try setting aside a few minutes morning and evening. Settle into a comfortable position and just breath deeply. You can also try focusing on an object to keep your concentration. Random thoughts or worries may intrude at first. That is normal. Accept that and then let them float away and return your focus on breathing.
5. Play time warp. Pretend you are in the future. Look back on the problems you are worrying about today. Do they look as difficult or scary as they do today? Frequently you will find that this perspective helps to see your current difficulties in a different light.
6. Be grateful. Gratitude can have a profound effect on calming fears, reducing envy and cooling anger. When you look at the rest of the world, where hundreds of millions of people struggle every day to find enough food to eat and clean water to drink, most of us in North America have much to be grateful for. One study revealed that people who kept a gratitude journal were significantly happier than those who did not. Gratitude creates a healthier perspective and a more hopeful outlook on life.
Tuesday, December 7, 2010
How Does Chiropractic Promote Wellness?
Many people seek Chiropractic care for back or neck pain. But chiropractors know that adjustments are good for your general health too.
The nervous system is the one system in the body that directly affects every other system. This is because nerves conduct sensory information from every part of the body and deliver it to the brain. Once there, the brain analyzes the information to determine what the body needs to maintain a healthy state. So the health of this system is critical to the good health of the rest of the body.
Misalignments in the spine can interfere with the proper nervous system function. These "subluxations" cause imbalance, irritation, and inflammation. That then affects the flow of information transmitted along the nerve. Loss of correct communication within the body leads to poor health. Chiropractors are the only health care professionals specifically trained to locate and correct spinal subluxations.
The nervous system is the one system in the body that directly affects every other system. This is because nerves conduct sensory information from every part of the body and deliver it to the brain. Once there, the brain analyzes the information to determine what the body needs to maintain a healthy state. So the health of this system is critical to the good health of the rest of the body.
Misalignments in the spine can interfere with the proper nervous system function. These "subluxations" cause imbalance, irritation, and inflammation. That then affects the flow of information transmitted along the nerve. Loss of correct communication within the body leads to poor health. Chiropractors are the only health care professionals specifically trained to locate and correct spinal subluxations.
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