Photo Credit: stevendamron

With the sudden heat wave over the last couple of days, we thought it would be a good time to reiterate a few important tips:

Drink plenty of water. This one is so important! How much water should you be drinking? Take your body weight in pounds, divide in half and aim for that many ounces per day. Since our bodies are 70% water, not only does it make sense to ingest enough for proper bodily functions but it also keeps soft tissue more pliable and less prone to injury. Want a healthy addition? Add a little bit of lemon!

Avoid caffeine and alcohol. Both caffeine and alcohol dehydrate your body, so it’s best to avoid both – especially when it’s really, really hot outside.

Protect your noggin. Your hat and sunglasses are more than a fashion statement: they protect the top of your head, your face and your eyes from the bright, burning sun. The best sunglasses to use have both UVA and UVB protection, so keep that in mind when selecting a pair! For more information about picking sunglasses with UVA and UVB protection, visit http://bit.ly/aRFLEG.

Wear sunscreen. Not all sunscreens are created equally. The Environmental Working Group rates sunscreens on both protective elements and amount of hazardous chemicals soaking into the skin. Check out their recommendations to find the best fit for you and your family.

Get your exercise. Although it’s hard to get motivated when it’s really hot outside, it’s still important to stay active. Some ideas when the temperature rises: go for a swim, run/walk somewhere shady or go to an air conditioned gym.

• What you put in your body matters. This includes food, supplements and external products (shampoo, lotion, etc). A good rule of thumb is, “keep it balanced and natural.” Try to find food, supplements and external products that are organic and all-natural, and use a wide variety to maintain balance.
• It’s called “diet AND exercise” for a reason. You can have the best diet in the world, but if you don’t exercise regularly you won’t be as healthy as you could be. Diet and exercise go hand-in-hand.
• What you do outside of workouts make a difference. Even if you work out every day, it’s still not good for your body to sit still for large chunks of time. Remember to stand up and stretch every hour.
• Schedule time with friends. Socialization is good for our sanity, and research shows it’s good for our physical health, too. Make sure you fit time with friends into your busy schedule.
• Sleep. Yes, it sounds basic, but most of us don’t get enough sleep at night. At least 7-8 hours is a good goal, although some people need more.

Bonus Tip: Have regular check-ups. Remember to see your chiropractor, dentist and any other health care professional you trust regularly. They will help you stay on track and catch early warning signs of a bigger problem.

What additional tips would you add to this list?

The condition we look for, subluxation, degrades body function over time with very few symptoms. It’s hard to detect and correct without professional training, which is why everyone – even chiropractors – need regular exams and adjustments.

So who is chiropractic care for? Although most people think it’s for those with a back problem, stress related problem or other health problem, it is also good for anyone looking to progress their health, happiness and improve their productivity. Positive side effects include better energy, better elimination, better digestion, more energy and better sleep.

Want more information about how chiropractic care might help you? Call us at 408-979-9999.

1. We don’t eat enough fruit and veggies that are organic and local (11-13 servings per day).
2. The amount of nutrition in our food is rapidly declining (you would need to eat 53 peaches today to get the same amount of vitamin c that was present in one peach in the 1950s).

Although the nutritional supplements world is confusing for most people, there are a few important things to know:

• Not all supplements are created equally.
• You should still eat organic and local fruit and veggies, even if you take supplements.
• Consistency is important (as with anything, sporadic usage won’t give you the same results that regularity will).

To gauge how effective and complete a supplement is and make sure we provide our clients with solid advice regarding supplements, we use a guide called The Nutrisearch Comparative Guide for Supplementation. This private company has researched and compared over 1500 multivitamins and analyzed them to measure:

• Absorbability
• Completeness
• How well it supports bone health, eye health, cardiovascular health, etc.

Each supplement is rated from 0 stars to 5 stars. We carry the Creating Wellness/Purpose Nutrition brand in our office as it’s one of only 3 brands that carry the 5 star rating.

For more information about supplements call (408) 979-9999.

To make sure we’re all on the same page, decompressing means releasing the tension on your central nervous system. This helps ensure your nervous system is working optimally.

Here are three ways you can decompress, or release tension, at home, work or wherever you may be:

1. Walk for 10 minutes. The 50:10 rule works well – especially for those that sit at a desk allday. For every 50 minutes of sitting, get up and move for the next 10 minutes. Walk, stretch or drink a glass of water – then get back to your project.
2. 

   Photo Credit: apdk

   Breathe deeply. It’s common for stressed people to take shallow breaths, so practice breathing deeply – 5 counts in and 5 counts out. Slowing down and paying attention to every breath forces our nervous system into a relaxed state.

3. Laugh. Laughing increases oxygenation to our entire body – there is even research that suggests it activates parts of our immune system as well! Hang out with people who make you laugh, rent some funny movies and laugh out loud!

AAAHHH, the life....

These 5 tips will help you make the most out of your vacation  and not come back feeling like you need ANOTHER vacation!

I love the tips except for the part about the sleep medication- you can always try something natural like melatonin instead. You will have fewer side effects and feel better for it!

1. Quads - Grab one ankle and pull your heel to your buttock. Hold for 30 seconds and repeat with the other leg.
2. Hamstrings - While standing, bend over at the waist and try to touch your toes while keeping your legs straight. Reach as far as you can and hold for 30 seconds.
3. Pecs - While standing in a doorway, put your hands/forearms on the doorframe and allow your chest to be stretched as you lean forward.
4. Calves - Stand near a curb and place one ball of the foot on the curb. Hold for 30 seconds and repeat with the other leg.
5. Neck - Tilt you head to one side and place hand on top of the head. Gently increase pressure with your hand. Repeat on the other side.

Photo Credit: lululemon athletica

A few things to keep in mind when stretching:

• Recent research suggests it is more important to stretch after a workout when muscles are warm rather than before exercise when they are cold.
• Do not bounce when you are stretching- hold for 30 seconds at 80 percent pressure and repeat.
• If you have a partner, stretch with a little resistance. Have your partner hold your stretch then as you are returning to neutral posture have your partner resist so the muscle is working then stretch again. This will help you achieve a deeper stretch.

Now go have fun enjoying the sun!

Photo Credit: Pink Sherbet Photography

If you’re like us, your list of things to do outweighs the hours in the day. Given a hectic schedule, how do you find time to stay healthy, too? I recently read an article on www.SparkPeople.com with 13 tips for Fitting Healthy Habits Into Your Hectic Life. Here are 5 great ways to start:

1. Drink water throughout the day. You don’t hear this nearly enough: water is an all-purpose wonder-substance. It’s great for your skin, your digestive system, and circulatory system, and aids in weight loss and cellulite reduction. If you feel fatigued during the day, it’s often because you aren’t hydrated properly. Drink water throughout the day, sipping from a large bottle or glass. If you have it nearby, it’s easy to remember. If you don’t like the “taste” of water, keep a supply of lemon so that you can add a slice to your water – it cuts any bitterness, adds a bit of vitamin C and makes it taste more festive!
2. Stock up on healthy, portable snacks. When you are grocery shopping, pick up bags of baby carrots, string cheese, nuts, fresh and dried fruit, single serving packs of applesauce, yogurt, wholegrain crackers, peanut butter, turkey jerky, etc. Having healthy portable snacks around will help you avoid bad vending-machine, convenience store and fast-food options.
3. Take the time to plan healthy meals for the week. Spend 15 minutes or so to map out your meals. Keep it simple. Then, when you shop for groceries, make your purchases based on the meals you will make during the week. This will help you avoid relying on less healthy take-out or fast food choices.
4. Take a walk break during the day. Even 20 minutes can make a difference in your energy level, plus it gives you time to clear your head. If you walk with a friend or colleague, it also gives you time to socialize.
5. Get enough sleep. Even if you gain more time in your day by cutting back on sleep, you will be less effective throughout the day, as your energy level and cognitive functioning will be reduced. Insufficient sleep also makes you more susceptible to illness. By getting enough sleep, you become more efficient during the time you are awake.

Read all 13 tips at http://bit.ly/aPLURs.

Stress management is one of the keys to living a long, happy life and this seems like an easy way to reduce anxiety and relieve tension.

The study concludes by saying that it shows that all of us need someone to call that will calm us down and get us to our happy place again!

Who do you call when you need a pick-me up?

A study of British civil servants showed that those working 11 hour days showed a 60% increase in the likelihood of having an adverse cardiac event than those who clocked out after 7 hours.

Although this study was done on people working in an office environment, I believe that you can extend these finding to those also working at home! A healthy, happy life is about finding balance. On your deathbed, you won’t be saying “I wish I had worked more” – no one does- find those activities you enjoy  that PULL you away from your work!

How do YOU find balance in your life??