Holistic Health: The Hidden Benefits of Turmeric

While many people have heard of the Indian spice, Turmeric, not as many people know that it
has been argued by many as the most powerful herb on the planet at fighting disease. To date,
there are over 12,000 published peer-reviewed articles proving the benefits of turmeric or
curcumin, an extract of turmeric. Curcumin is what actually makes turmeric a “functional food”
which Mayo Clinic defines as, “Foods that have a potentially positive effect on health beyond
basic nutrition.” The best thing about turmeric is that, on top of being incredibly effective, it is
incredibly safe.

Arguably the most powerful aspect of curcumin is its ability to fight inflammation. Curcumin is
among the most effective anti-inflammatory compounds in the world, and in other countries, is
used more often than common NSAIDS like aspirin and ibuprofen. Inflammation is at the root of
some of the most common diseases today—arthritis, high cholesterol, chronic pain, and
recurring headaches are all associated with inflammation. Consuming turmeric or using the
essential oil is one of the best ways to treat common inflammation problems, and using it daily
is a great way to take preventative measures to keep yourself healthy. Turmeric is also known
as one of the best essential oils for treating arthritis and other joint problems. Incorporating
turmeric into your daily life helps alleviate or even reverse many inflammatory diseases or
problems.

Turmeric also boosts skin health. The anti-inflammatory and antioxidant properties that are
found in turmeric have proven effective in treating multiple skin conditions including acne and
psoriasis. It has also been shown to reduce fine lines and wrinkles in skin.

So, how can you take turmeric? Luckily, you can get this incredible healing spice in a variety of
ways. First, you can consume the turmeric spice itself. May teas, roasted vegetables, and other
food groups pair well with the spice. You can also get turmeric pills or capsules. For people who
do not like the spice, taking the capsule form is preferred. You can also get turmeric-infused
protein powder. Finally, turmeric comes as an essential oil. All of these can be ordered at
Redenius Chiropractic. Because it is such a safe and proven-effective, natural way to treat
common ailments, why not give turmeric a try?

Six Back to School Tips from a Chiropractor

As the 2019-2020 school year approaches, parents and students are likely to start stocking up on school supplies, new clothes, and new books. It is just as important to consider what you can do to help keep your body as healthy and pain-free as possible this school year. Here are a few tips to help you have the best school year yet. 

Tip # 1: Find a Good Backpack and Wear it Correctly

Backpack weight is a very common question that chiropractors receive. Generally, the rule of thumb is that it should weigh no more than 20 to 30 percent of your body weight. This means, the most it should weigh will differ from child to child. If your child is small, it is recommended that the backpack should weigh no more than 15 percent of their body weight. Make sure you are wearing a backpack on both shoulders, and that it fits tightly (it is called a BACKpack, not a buttpack)! A good backpack with foam straps or wide straps is worth the extra money if you will be carrying a lot of weight or carrying it often. 

Tip # 2: Remember the Correct way to Read a Laptop, Book, Tablet, or Phone

Many schools today are 1:1 with technology, meaning that each student is equipped with their own laptop or tablet. While this is excellent for building tech-savvy students, this is not so great for spinal alignment. Both children and adults should be aware of their head placement while they are reading their tablet or laptop. Students should not be hunching over to see their laptops and tablets. When students stare at a laptop all day long, their head tends to hunch forward and go overtop of their shoulders. This is a very common cause of upper back and neck pain. Additionally, be aware at how long you are staring at a screen. Headaches, eye pain, and neck/back pain is a common result of staring at a screen for too long without taking a break. 

Tip # 3: Remember Healthy Eating for Immunity 

For optimal health this school year, you really should avoid processed foods. Stick to whole foods that will boost your energy and immunity. If you are interested in learning more about supplements or capsules that can get your kiddos the daily fruits and veggies they need, stop in to Redenius Chiropractic to learn more. While it may be easy to quick grab a Pop-Tart on your way out the door, your overall health and well-being will greatly benefit from taking the time to purchase nutritional and whole foods. Top in to Redenius Chiropractic to learn more about eating correctly for your overall health. 

Tip #4: Drink Water

Students should be taking water bottles to school, or at least taking frequent water breaks if the school does not allow their own water bottles in class. Dehydration is the number one cause of frequent headaches, fatigue, and illness in students. A great rule of thumb is to drink a minimum of eight, eight-ounce glasses of water each day as a minimum. If you are an athlete who is sweating frequently, you should be drinking even more than that. Water hydrates your body while flushing out germs, illness, etc. 

Tip #5: Remember to Get your Back to School Physical

edenius Chiropractic offers back to school physicals for just $20.00. Students who come in for their physicals also receive a free t-shirt. Getting a physical before the school year is a great way to do a quick check to make sure your student is in optimal health before starting back to class. 

Tip #6: Avoid Weekly Stress by Preparing on Sunday

Once Monday hits, many families are busy with school, work, sports, music, clubs, church youth groups, etc. In the hustle of the week, we often do not end up eating healthy meals, taking the time to exercise, or sleeping enough. Take time on Sunday to plan out everything you have going on that week. Plan out your meals. Take time to cook the food you will need for lunches and suppers so that when the busyness of the week hits, you already have everything ready to go. Taking an hour or two to do this on a Sunday will dramatically lower your stress levels. That tension you carry in your head, neck, and shoulders will start to decrease when you start to plan ahead. 

Move It or Lose It

We have all heard the saying, “Move it or lose it,” but what can you do with that information,
and why is it the key to lifelong health? A lot of us think that to move it or lose it means to
regularly maintain fitness. While this is generally true, it is more helpful to think more
specifically about what the phrase actually means.

Our body constantly responds to the environment we put it in. Technically, the human body is a
stimulus response organism. This means that we react or respond to every stimulus the body is
exposed to. If you step from a bright room to a dark room, for example, your pupils dilate as a
response. If you want to maintain your health and body function, you need to move each and
every part of our body through different stimulus on a regular basis in order to maintain
function and not lose it.

Think of what happens, for example, if you have not gone on a bike ride for a long time and
then one day decide to take your bike out. Your muscles will likely be sore the next day as a
response to working leg muscles that previously were not activated. Now, imagine what would
happen if you completely stopped working those muscles altogether. Your body would lose that
muscle function.

While this is an important principle for everyone, this is especially important for aging adults. As
people get older, they tend to become more sedentary. 2 A study that was published in
Preventative Medicine found that people begin to slow down starting around age 35, when
demands of work and family responsibilities increase. As individuals get older, medical issues
and chronic disease prevents people from being as physically active as they should or would like
to be. 4

Research has found that taking the time to continue to move it is incredibly important to
healthy aging. One study found that a sedentary lifestyle literally deteriorates and ages our
cells. 1 In another recent study, researchers scanned the brains of older adults and found that
the most physically active people maintained their motor skills better than those who were
sedentary, even despite the signs of brain damage or age-related diseases. 3
It is so important to maintain some level of fitness as we age, as opposed to letting our bodies
become sedentary. You do not need to sign up to run a marathon, but make a goal to go on a
walk each day. Join a fitness class that is appropriate for your age and ability level. Becoming
sedentary as you get older literally speeds up the process at which your cells deteriorate. If you
do not move it, you might literally lose your ability to do that action or function. Work with your
healthcare providers to find activities that will work for you, and do not wait until it is too late
to start moving!

References

1. Fleischman, Debra, Yang, Jingyun, Arfanakis, Konstantinos, Arvanitakis, Zoe, Leurgans,
Sue, Ariener, Turner, Barnes, Lisa, Bennett, David, Buchman, Aron. “Physical activity,
motor function, and white matter, hypersensitivity burden in healthy older adults.”
Neurology. 84 (13). March 3, 2015.
2. Sandoiu, Ana. “Sedentary lifestyle speeds up biological aging study finds.” Medical News
Today. January 19, 2017.
3. Vaida, Bara. “Over 60? Time to Move It or Lose It!” Everyday Health. March 12, 2015.
4. Varma, Vija, Dey, Debangan, Leroux, Andrew, Di, Junrui, Urbanek, Jacek, Xaio, Luo,
Zipunnikov, Vadim. “Re-evaluating the effect of age on physical activity over the
lifespan.” Preventative Medicine. 101 (102-108). August 2017.

Intermittent Fasting--What is all the hype about!?

Intermittent Fasting: What is all the hype about?

The phrase “intermittent fasting” has gained in popularity over the past few years. You may
have caught wind of this health trend that has gained attention due to the ease and benefits of
intermittent fasting.

Unlike a “diet,” intermittent fasting focuses on WHEN you eat as opposed to focusing so heavily
on what you eat. While fasting intermittently cannot undo a bad diet, there are many benefits
associated with it. Research has linked intermittent fasting to benefits like weight loss,
improved health markers, a reduced risk of chronic health conditions, and improved brain
health. 1

When you make the decision to fast intermittently, you abstain from food longer than the
typical American would. As a result, your body gets a break from constantly digesting food. This
type of fasting also jumpstarts ketosis, which is the body’s natural fat-burning state. This is why
weight loss and improved health markers are common outcomes for people who fast
intermittently.

Typically, when you sit down for a meal or a snack, your body uses the glucose (or sugar) from
the food as energy. It then stores the leftover glycogen in your muscles and liver. When your
body does not get that steady stream of glucose, it breaks down the leftover glycogen as fuel.
Once those are emptied, your body then starts burning fat cells to power your body. 2
There are many different ways you can do intermittent fasting, and this is why so many people
like it. You can choose to stop eating at 6:00pm, for example, and then simply not eat again
until 8:00 am. You can stretch your fasting out longer, and instead choose to only eat for eight
hours of the day and fast for the remaining 16 hours. You can (and should) continue to drink
water during your “fasting” time.

It is important to remember that intermittent fasting should be viewed as a lifestyle change,
rather than a diet change. However, to get the most benefits out of intermittent fasting, you
should be filling your diet with healthy, whole foods during the day so that you can get as many
nutrients in as possible. Also, it is important to always listen to your body. While there are many
benefits to fasting intermittently, it should be avoided if you suffer from low blood sugar. If you
have a history of an eating disorder, this may not be ideal for you, either. Intermittent fasting is
also not recommended for children and teenagers, as they are still actively growing. It is
important that you find what works for you and your body to optimize your own health.

References:
1. Kandola, Aaron. “What are the benefits of intermittent fasting.” Medical News Today.
November 7, 2018.
2. Longo, Valter, Satchidananda, Panda. “Fasting, circadian rhythms, and time restricted
feeding in healthy lifespan.” Cell Metabolism. 23 (6) 1048-1059. June 16, 2016.

Iowa State University Study Finds Lifting Weights Improves Cardiovascular Health

Heart disease is the number one cause of death in the United States, and stroke is the number five cause of death.²One of the biggest contributors to these scary statistics is a lack of a heart-healthy lifestyle. Your lifestyle is not only your best defense against heart disease and stroke, it is also your number one defense against countless other preventable diseases. This is why, now more than ever, living a healthy lifestyle should be a priority.

A recent study³that was published a few weeks ago and was completed by an Iowa State University professor found that simply lifting weights for less than an hour each week reduces your risk for heart attack or stroke by 40 to 70 percent. 

Professor Lee from ISU along with a group of colleagues analyzed data of nearly 13,000 adults in their study. They measured three health outcomes: cardiovascular events like heart attack or stroke that did not result in death, cardiovascular events that included death, and all cardiovascular events that included any type of death. The study found that resistance exercises reduced the risk for all three by 40 to 70 percent. 

Resistance training is not as assessable for most people as cardiovascular activities like running or walking. A person can simply go outside for a walk or run to get in cardiovascular activity. Dr. Lee suggests that getting a gym membership may be beneficial, as it offers more options for resistance exercises, and research has found that people who purchase memberships exercise more¹. 

Many people do not know that muscle is the “power source” of burning calories. Even if you are not as active as you would like to be, you burn more calories because you have more muscle. This is why even lifting weights for less than an hour each week significantly lowers your risk for heart disease while improving many other areas of your health and wellness.

Incorporating regular exercise into your daily routine along with eating a healthy diet, seeking out preventative, holistic health care, and taking care of your mental health are all measures you can take to significantly lower your risk for many diseases and improve your overall quality of life. It is your responsibility to take control of your health. Just imagine what a simple gym membership could do for you.

Citations:
¹ Elizabeth C. Schroeder, Gregory J. Welk, Warren D. Franke, Duck-chul Lee. Associations of Health Club Membership with Physical Activity and Cardiovascular Health. PLOS ONE, 2017; 12 (1): e0170471

² “National Center for Health Statistics: Leading Causes of Death.”  Centers for Disease Control and Prevention. March 17, 2017.

³ Yankghui, L., Duck-Chul, L., Yehua, L., Weicheng, Z., Riquan, Z., Xuemei, S., Carl, L., Steven, B. “Associations of Resistance Exercise with Cardiovascular Disease Morbidity and Mortality.” Medicine & Science in Sports & Exercise. 51 (3):499-508. March 2019. 

Five Small-but-Powerful Summer Resolutions to Help You Live a More Natural, Healthy Life

More and more people today are seeking out ways to live a more natural, healthy lifestyle, and this is a great thing! According to the National Cancer Institute, “In 2018, an estimated 1,735,350 new cases of cancer will be diagnosed in the United States and 609,640 people will die from the disease.”¹With illnesses like cancer on the rise and the cost of health care and health insurance going up, it is critical that we take preventative measures and do what we can to be proactive about our health. For some, thinking of changing to a more natural, organic, or holistic lifestyle seems overwhelming, but making just a few small changes to your lifestyle can have a huge impact on your overall health and wellness. Here are six small and easy things you can do at any age to take the necessary steps to living a more natural and healthy life.  

1.    Drink more water.

This really is an easy one. At minimum, Mayo Clinic suggests that we should be getting 64 ounces of water a day.²That is just eight glasses. Our bodies are made up of 60% water, and water helps dissolve the minerals in nutrients, making them more accessible to the body. Drinking water helps remove waste products and is essential for the kidneys to function. It regulates the body temperature and boosts healthy skin by delivering oxygen throughout the body. Those are just a few of the many things water does for your body. Imagine what it would do if you swapped water for soda. Imagine how good you might feel if you increased your water intake each day. 

2.    Choose a workout that works for your schedule.

Exercise fills your body with natural endorphins in addition to benefiting your physical and mental health in many ways. You do not need to put in an hour a day—going out for a short walk is good for your health. Even just opting to take the stairs is better than consistently taking an elevator. Find a time that will work for you so that you do not have an excuse to ditch the workout. 

3.    Ditch the “Diet” foods

As a culture, we are drawn to “diet” foods—diet soda, diet yogurt, etc. However, “diet” foods can also be known as “chemical” foods. When a company removes the fat from a food to make it “fat free,” something has to be added to give it the flavor they took away. That usually means adding a lot of sugar or a tossing in of chemicals to give it the flavor the fat once did. Instead of searching out low-calorie, chemically altered foods, make a goal to start eating more whole foods. Eat more vegetables, fruits, and proteins. Not all fat and sugar is bad fat and sugar, so make a goal to educate yourself on the difference. When you eliminate these inflammatory, artificial foods, you will begin to feel better right away.

4.    Stop eating after 6, 7, or 8 pm.

Unless you work nights or are awake all night, there is no need for you to eat right before bed. Depending on what time you usually go to bed, you should stop eating 2-3 hours before going to bed. Food is fuel, and you simply do not need that fuel while you are laying down sleeping at night. The term “breakfast” should literally mean a break from a fast. Your body undergoes very important functions at night while you “fast” and take a break from eating. If you’re interested in learning more about this, look up what “intermittent fasting” is. You will be surprised at the pounds you shed and how much better you feel by making the small change of not eating 2-3 hours before bed. 

5.    Throw out the “junk.”

Make time to go through your house and get rid of “junk.” This could mean a variety of things for you. Maybe you want to go through and get rid of the harsh and toxic cleaning supplies you have in your house and instead swap them for essential-oil based, natural cleaners. Actually read the label on your cleaning supplies, and you will be surprised to see some of them contain formaldehyde, toxic chemicals, and some even directly say, “May cause cancer.” Go through your personal cleaning products like shampoos, soaps, and deodorant and get rid of the ones that contain toxic materials. You might be surprised to find out that many deodorants contain aluminum, parabens, and artificial colors. Go through your medicine cabinet and get rid of expired our outdated pills or remedies. If you want a greater challenge, make a resolution to stop “popping pills” as a first resort for pain. Many headaches, for example, are simply because you are dehydrated. Drinking water is an easy fix for that. You can get relief from a stomachache by using peppermint essential oil. Taking Elderberry is an excellent way to boost your immunity or kick a cold faster. There are many natural and easy ways to get relief that don’t come with the side effects of many medications we keep on hand. If nothing else, go through and de-clutter. Think of how much lighter and open your house would feel if you got rid of things you don’t use or need. A great rule of thumb is if you have not used it in the past year or two, ditch it. If you want to live a more natural and healthy lifestyle, get rid of the junk that is preventing you to do so. 

References:

1.    “Cancer Statistics.” National Cancer Institute. April 27, 2018. 

2.    Mayo Clinic Staff, “Water: How Much Should you Drink Every Day?” Mayo Clinic Healthy Lifestyle. September 6, 2017.