Preventing Injuries While Improving Fitness

sport injury

Whether you have a regular fitness regimen or you are about to embark on improving your health and fitness by incorporating exercise into you life, there are a few tips to consider to avoid an injury.  You want to be able to continue with exercise, not nurse an injury back to health and delay that step you finally took!  Once you make that decision to get back to health and fitness, you don’t want anything to get in the way so you can be SUCCESSFUL!

Visit your Chiropractor! Most people think of visiting the chiropractor after they have hurt themselves. What they do not realize is how important it can be to see the chiropractor before an injury can occur. A body that is in proper alignment can protect itself from injury far more easily than one that is not aligned. Your doctor will recognize your body’s limitations and will help you to avoid injury as you move back into successful fitness.

Warm up! Think of your muscles as rubber bands.  If they are cold and you jump right into stretching them out, think about what could happen?  OUCH! Warming up will loosen up your muscles, activate your central nervous system, and get your blood circulating.

Consult a Trainer! Whenever you begin a new workout regimen whether from the start or to improve your current one, you should work with a certified trainer… even just a few lessons.

Don’t Overdo It!  This will be hard because you are so motivated and excited to get started, but this cannot be stressed enough of its importance.  It is exciting to work out everyday but remember you need to rest your muscles to avoid injury.

As we SPRING Back Into Better Health here at The Body Connection, we are urging everyone to kick-in or kick-up that fitness routine. Sign up today for our LOSE to LIVE weight-loss challenge that begins April 26th, 2014.  Get into shape in a fun team environment and win prizes!!! Click on the link below to register or call 630-705-1475!

https://docs.google.com/a/tbcwellness.com/forms/d/1S4aMAUx9oLgHeHMBZmoYZ8wjY3eNRiJZjIDikWvMrYE/viewform

The UnDiet????

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Merriam-Webster defines diet as “a regimen of eating and drinking sparingly so as to reduce one’s weight” and “to eat less food or to eat only particular kinds of food in order to lose weight.” Doesn’t sound like very much fun? In fact, as soon as we hear that we have to restrict something, it makes us want it even more!

We all want to live a healthy life but without having to obsess about what we eat. This is where the UnDiet comes into our lives. This isn’t going to make you lose a pound a day or any quick fix to losing weight. Instead, you will start to feel better and slowly you will lose weight, which we all know is the better process.

What if I told you that you wouldn’t have to give up foods or count calories? What if I told you that you don’t have to give up bread and could have those cocktails with your friends? Starting to sound pretty good right?

Meghan Telpner has written a book, UnDiet: Eat Your Way To Vibrant Health. Without ever using the word “diet” she guides us to a way to live a life that is full of vitality, mindfulness, and joy….. NOT deprivation and restrictions. She encourages small steps towards this lifestyle. She is a living testament to this lifestyle working, as she eliminated her symptoms due to Crohn’s disease after being diagnosed at 26 years old.

One of the most important guidelines is to avoid processed and refined foods. This doesn’t mean you can’t buy any packaged foods. Read the ingredients! If you could make it yourself with the ingredients listed, you are ok. Think about it, can you buy a quart of fructose/glucose at the market?

So we ask you now~ are you ready to change your lifestyle? Are you ready to feel better and lose those pounds in the best way? Then make TODAY the day!

http://www.meghantelpner.com/books/undiet-meghan-telpner/

Sleeping your way Back to Better Health!

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Do you know what difference an extra hour of sleep can make in your life? Maybe, quite a lot. Studies show that “the gap between getting just enough sleep and getting too little sleep may affect your health, your mood, and even your weight”. What is recommended are seven or eight hours of sleep a night, so shut down your computer, turn off the lights, and go to bed an hour early tonight and here’s why…

Studies have found a link between insufficient sleep and some serious health problems, such as heart disease, heart attacks, diabetes, and obesity. Getting a good night sleep won’t grant you immunity from disease; however, research has shown that your body needs full 8 hours to repair itself.

The relationship between lack of sleep and our immune system is pretty complex. A lot of studies show how T-cells go down if we are sleep deprived. T-cells are charged with keeping foreign invaders such as colds or flu at bay. Sleep deprivation suppresses immune system function and decreases your body’s ability to heal.

Although there are many medications available in the market that claim to solve sleep disorders, these pills may cause side effects if used for too long. To have a peaceful sleep, you need to treat the actual cause of the problem from its roots. A good chiropractor will investigate the actual cause of the problem in depth and correct it. Regular chiropractic care can address and solve several problems that may be causing sleepless nights such as back pain, breathing problems, and restless leg syndrome. Chiropractic care improve the symptoms of insomnia patients and help them sleep better thus, improving the quality of their day to day life.

 

Cholesterol and Where It Lurks

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Burgers. Bacon. Cheese fries. What do they have in common (besides being some people’s idea of delicious)? They’re all high in cholesterol.

Cholesterol, a waxy substance produced by the liver and found in certain foods, is needed to make vitamin D and some hormones, build cell walls, and create bile salts that help you digest fat. Actually, your liver produces about 1,000 milligrams of cholesterol a day, enough cholesterol so that if you never touched another cheese fry, you’d be OK. But it’s hard to avoid cholesterol entirely because so many foods contain it.

Too much cholesterol in the body can lead to serious problems like heart disease. Many factors can contribute to high cholesterol, but the good news is there are things you can do to control them.

Lipids are fats that are found throughout the body. Cholesterol, a type of lipid, is found in foods from animal sources. This means that eggs, meats, and whole-fat dairy products (including milk, cheese, and ice cream) are loaded with cholesterol — and vegetables, fruits, and grains contain none.

Besides the 1,000 milligrams of cholesterol that your liver produces each day, you probably consume about 150 to 250 milligrams in the foods you eat.

Because cholesterol can’t travel alone through the bloodstream, it has to combine with certain proteins. These proteins act like trucks, picking up the cholesterol and transporting it to different parts of the body. When this happens, the cholesterol and protein form a lipoprotein together.

The two most important types of lipoproteins are high-density lipoproteins (or HDL) and low-density lipoproteins (or LDL). You’ve probably heard people call LDL cholesterol “bad cholesterol” and HDL cholesterol “good cholesterol” because of their very different effects on the body

 

There is no doubt that a healthy lifestyle helps lower cholesterol and in order to do, one must:

  • Exercise
  • Maintain a healthy diet

Visit to the Primary Care Physician frequently

Effects of Stress on the Heart

heart health

Does stress cause heart disease?

One thing is known, the effect of chronic stress on your mind, body, and heart are detrimental enough to warrant as much attention as confirmed risk factors like high blood pressure and high cholesterol. The more you can do to find healthy ways of managing stress today, the better your life (and heart) will be.

How your body responds to stress 
When you experience stress, your body goes through a series of physiological responses that feed into your nervous system and circulatory system and affect everything from hormones to heart rate.

The “fight-or-flight” response of the body during times of stress is well-documented. This instinctive response floods your body with adrenaline and cortisol, which increases heart rate, redirects blood flow to the muscular system, releases fats into the bloodstream for use as energy, increases breathing rate, tenses muscles, and increases your blood’s clotting ability—all of which are intended to help you fight off (or run from) an opponent. The only problem is, most often the cause of stress is not an opponent but a long day at the office. Your body doesn’t know the difference, so it reacts to all stress in the same way. Over time, this can wreak havoc on your health physically, mentally, and emotionally.

How your heart is affected by stress

Stress affects your cardiovascular system in several ways:

  1. Heart rate increases.
  2. The rate of blood flow speeds up, increasing blood pressure.
  3. The release of fatty acids into the bloodstream for energy increases cholesterol and triglyceride levels.
  4. Under chronic stress, the continued release of cortisol seems to have some effect on where fat is deposited in the body, most often in the abdomen.

Tips on how to manage stress on the heart:

Balanced diet
Exercise
Frequent visits to the Doctor
Decreasing cholesterol and triglycerides

 

Jump Start a Healthy Heart!

ImageDr. Dwight Lundell has over 25 years of experience as a heart surgeon and openly admits to being mistaken when it comes to heart health. Having done more than 5,000 open-heart surgeries, he describes his purportedly newfound understanding that a diet of natural, unprocessed food can prevent and reverse heart disease, high blood pressure, diabetes, and Alzheimer’s disease. He recalls two and a half misguided decades as a cardiac surgeon prescribing cholesterol-lowering medications and recommending a low-fat diet. He says that he recently realized the error of his ways, stopped practicing, and dedicated his career to heart disease prevention.

The key to health and wellness is and always will be prevention. So today let’s discuss what types of foods and nutrients your body needs to have a happy heart. One of the best heart healthy foods out there is cranberries. Research has shown that people who drank 3 cups of cranberry juice daily raised their HDL (the good kind) cholesterol levels by 10 percent, which in turn lowered their risk of heart disease by 40 percent. Plant compounds called polyphenols are believed to be responsible for the effect. Eating just one grapefruit each day can also lower your total cholesterol and LDL levels by 8 and 11 percent, respectively, lowering your risk of heart disease. It will also provide you with more than 150% of your daily recommended intake of vitamin C. Linda University researchers found that drinking 5 or more 8-ounce glasses of water a day could help lower the risk of heart disease by up to 60 percent—exactly the same drop you get from stopping smoking, lowering your LDL cholesterol number, exercising, or losing a little weight. Fish is also a great heart healthy choice. Omega-3 fats in tuna and other fish as well as flaxseed help strengthen the heart muscle, lower blood pressure, prevent over clotting, and reduce the level of potentially deadly inflammation in the body.

One of the best things you can do for your body is to make sure that your nervous system is functioning properly. Your nervous system controls all areas of the body, and when it is interfered with due to subluxation, dysfunction is often the result. For more information on heart health and immune function, join our workshop on March 1st  – “A Start to a Healthy Heart.” We will be hosting the event at our office and will discuss heart disease prevention, weight loss tips, healthy eating, and will prepare a “Heart Kit” with a complimentary checkup just for you. Take a look at our Meetup for more information!

http://www.meetup.com/TBC-Health-and-Wellness-Group/events/163095252/

TBC Health and Wellness Center

1S132 Summit Ave Suite 307

Oakbrook Terrace, IL 60181

630.705.1475

Nutrition Action Plans: New Year Goals

We’re not going to get crazy in detail and tell you that in order to be healthy you have to follow a very restricted diet for the rest of your life. However, we do want to give you some simple and EFFECTIVE nutrition goals for your new year’s weight loss plans. We know these plans work because we’ve tried them ourselves, and we encourage all of our patients to follow them as well.

The goal isn’t to count calories, because the truth is that giving your body less in general does much more harm than good in the long run. There is no target quantity of calories by design, as long as the diet is made of healthy foods, the body will match calories in and energy consumed until optimal weight is achieved. The goal is to give your body the best nutrients and the RIGHT kind of fat, healthy fat.

So what are these “healthy” fats and why are they healthy? According to The Bulletproof Diet, some of the best fats to eat are pastured egg yolks, coconut and MCT oil, extra virgin olive oil, avocado oil, grass-fed butter, and fish oils. According to clinical research, the healthy fats in oil can prevent weight gain by increasing metabolism, increase absorption of vitamins, help nerve transmission, lower risks of heart disease, decrease blood pressure, and lubricate joints. Therefore, don’t be afraid of FAT, just stay away from the unhealthy polyunsaturated fats.

Here are some other great tips to start off 2014:

  1. If you really want to see a difference in your overall health, cut out gluten. Get rid of cereal, bread, and pasta and stick to brown rice, oats, and quinoa.
  2. Stop cooking with corn, soy, or canola oil and replace with EVOO or coconut oil.
  3. Remove processed and homogenized dairy completely. Generally, whole dairy from grass-fed cows only is good for most people.
  4. Grass-fed beef in general is much better for you and TASTES better than grain-fed (and usually hormone injected) cows. Besides, cows are suppose to eat grass.
  5. Eliminate all synthetic additives, colorings, and flavorings.  This includes aspartame, MSG, dyes, and artificial flavorings.

These are some simple and effective plans to start your new year off on the right foot. With today’s scientific findings, we see the damage that processed, hormone injected, and artificial foods can have on your body and brain. Eating natural foods will always be the best choice for your overall health.

For more in depth questions and specific diet plans, call our office for a consultation. Our facility specializes in overall wellness by use of acupuncture, nutritional counseling, physical therapy, orthotics, chiropractic care, and massage therapy. We strive to make our patients not only lose weight, but boost their immune system. As our special for the new year, we’re offering one 1 hour massage, chiropractic consultation, and exam for only $80 for January’s “New Year, New You!” program. Call us today!

TBC Health and Wellness Center

1s132 Summit Ave, Suite 307

Oakbrook Terrace, IL 60181

630-705-1475