Recover from Your Holiday Hangover

Bottom Line: Prolonged stress, long travel and maybe just one too many fruitcakes can all contribute to the dreaded holiday hangover. Well, with the New Year comes a new opportunity to get healthier, lose those extra pounds, and overcome the holiday Fruitcakehangover. How we eat plays a huge role in our weight and our energy levels. When you have a low energy level, it’s difficult to get the motivation to stay active and exercise. However, when you give your body the proper nutrition, you can have more energy, lose more weight, and stay more active. So instead of focusing on the foods, you shouldn’t eat, let’s highlight a few foods and supplements that can help you stay active, energize, and get ready to shed those pounds.

Why it Matters: For healthy foods to give you an energy boost, it’s all about eating the right ones at the right time. Eating small meals and snacking throughout the day is a great way to keep your body fueled and your energy levels high.vegetables

• Here are a few high energy foods (without that sugar crash): blueberries, strawberries, salmon, lean meats, nuts, whole grains, vegetables

• Supplements such as fish oil and probiotics can help you reduce inflammation and keep your gut healthy and happy

exerciseNext Steps: Start by eating a few small meals per day and snacking every few hours in-between. This will help keep your energy up throughout the day. You’ll feel better, think better, and be more motivated to stick with your exercise routine. The New Year is a great time to improve your health, get a little extra motivation and even lose a few pounds in the process!

 

Science Source:
Harvard Health Publishing. 2017
Brain foods: the effects of nutrients on brain function. Nat Rev NeuroSci. 2008

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A Resolution For This New Years: Feel More Energized

Bottom Line: The best way to feel more energized? Stay active! Top research journals Walkhave shown that moderate exercise can increase your energy. A simple 10-15 minute walk can get your blood pumping and increase the oxygen coming into your body, helping you feel more energized and maybe even helping you shed a few extra pounds.

Why it Matters: Moderate exercise can help you feel energized by releasing endorphins, which make you feel happier, while contributing to a better quality of sleep. Additionally, exercise helps train the heart to work more efficiently. Immune systemUltimately, your immune system will also function better with consistent exercise. In other words, exercise can not only help you feel more energized, but it can reduce your likelihood of getting sick. And combining a moderate exercise routine with chiropractic care may be one of the best ways to stay healthy and energized all year long.

  1. ▪ Exercise releases endorphins which make us feel more energized and happier
  2. ▪ A simple 10-15 minute walk per day can improve your energy level by over 20%
  3. ▪ Regular exercise can help you sleep better and reduce your risk of getting sick

ScheduleNext Steps: Start with a simple calendar. Schedule at least three days per week that you can take a 10-15 minute walk. By putting the activity on your schedule, it’s more likely that you will follow through. Also, ask us about how chiropractic care may be able to keep you pain-free and on track with your exercise goals. We want to partner with you to make this year your healthiest and happiest year ever!

Science Source:

Sports Med. Endorphins and exercise. 1984

Psychotherapy and Psychosomatics. February 2008

Neck Exercises – Promote a Healthier Spine

            Exercise for the neck is very important since weak muscles are related to many symptoms in the neck and can contribute to fatigue, irritability, headache, sleep loss, and more.  When done correctly (perform slowly, staying within “reasonable” pain boundaries), they can increase your range of motion, reduce stiffness/tightness, and strengthen your neck muscles.

The exercises combine range of motion (ROM) against light/partial resistance in 4 directions.  To do these correctly: 1. Push your head into your hand while moving the head to the end of its motion, “…letting the head win” (See A, C, E, G).  2. Repeat this going back in the opposite direction by “letting the hand win” (see B, D, F, H), again, moving through the entire range of motion.  ALWAYS push the head into the hands, Make sure you move the head against resistance in BOTH directions, 3 times each (A-B then B-A x3; C-D then D-C x3) then, (E-F then F-E x3, and lastly, G-H then H-G, x3 reps). The trick is doing this VERY slowly (to build motor control and coordination) and to move through the entire “comfortable” range of motion.  Repeat 3x slowly.  If pain worsens, lighten up on the amount of pressure used or stop the movement just prior to the sharp pain onset. If you can’t make it to the end of the movement due to pain, make a note of how many reps it took before the onset or increase of pain and how far you could move your head. Do 3 slow reps and then move to the next exercise direction.


(The arrow represents the direction the head is moving and the hands are resisting, but not stopping the movement; Use light pressure through the full ROM)

These exercises can be performed 1 to 3x/day according to tolerance and will increase ROM, increase strength, and build coordination, all at the same time.

Warning: Use the 2 Hour Rule: “If your condition worsens within 2 hours of any activity, consult your chiropractor before continuing the exercises.

ChiropracTIC is the science and art of finding and correcting vertebra that are misplaced and causing neurological dysfunction. By moving the vertebra back to its normal position and allowing the command and control system of the body (the nervous system) to function at optimum performance, your body is free to function as it should. Call today to schedule an appointment with your chiropractor.

Yours in health,

Dr. Trace Palmer – Chiropractor

Palmer Chiropractic, 11400 Ford Ave

Richmond Hill, Ga 31324

912-756-3433

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