Archive for Healthy Lifestyle – Page 2

Your Mind/Body Connection – How Emotions Affect your Health

Have you ever noticed a physical reaction in your body when you experience intense emotions? Maybe you’re happy about seeing an old friend, or you passed an important test, or you discovered a five-dollar bill on the dresser that you thought you’d lost—whatever the reason, such experiences generate an elation that expresses as an actual sensation in your body. That’s why we refer to a rush of excitement, a flutter of joy.

The same thing happens when you’re sad, but the sensations aren’t as pleasant. You might feel tired and apathetic, and in the case of an extreme sadness—such as grief due to a loss or a natural disaster—you might even experience tightness in your chest or develop a stomach ache.

illustration of the mind/body connection

illustration human body with energy rays

These physical reactions are real. It’s well known that certain emotions generate specific chemical reactions, and your body responds to the way you think, feel, and act. It’s a veritable “mind/body connection.”

Our Garland Chiropractic Clinic is invested in helping you find the mind/body balance you need to achieve good health. Let’s take a look at the issue.

First, an interesting history

More than a millennia ago, ancient Greeks, Romans, and East Indian physicians intuitively recognized that there was a link between illness and emotion. They embraced the theory that an imbalance in the four ‘humors’ (secretions) of blood, yellow bile, black bile, and phlegm caused diseases, and that the imbalance was caused by emotions.

This connection is so important we even derived some of our words from it. Melancholy comes from melan, the Latin word for “black,” and choler, the Latin word for “bitter bile.” A gloomy or embittered person is melancholic. And a phlegmatic person is considered languid and lethargic. We even developed the term “feeling sick” as a collective description that includes our sensory symptoms, such as nausea, fever, and exhaustion with how we feel psychologically, such as sad or apathetic.

The Mind/Body Connection and How it works

The effects your mind has on your physical body are profound. A different chemical is released each time we experience an emotion, whether it’s happiness or sadness, joy or depression. Each chemical literally creates a different environment inside our bodies. Considering our wide array of emotions, it’s no wonder our bodies suffer such a range of reactions!

Let’s think about negative reactions. Cortisol and adrenaline levels increase in your bloodstream when you’re stressed. They’re actually called stress hormones. These hormones work to redirect the blood supply from your deep organs into areas where it’s needed to allow your instinctive “flight-or-flight response,” preparing you to run as fast as you can. Your body believes that’s your best chance to escape whatever is causing the stress. It doesn’t matter if you’re stressed because you’re in real physical danger—like being stalked by a hungry tiger!—or if it’s caused by grief, sadness, or depression. Nature developed a very efficient and cool arrangement for us, utilizing our human emotions to initiate our survival instinct.

On the other end of the spectrum, when you feel happy, the body releases dopamine, oxytocin, or serotonin. Those hormones make you feel good.

  • Dopamine is a motivator, encouraging the action and persistence you need to meet your needs and goals.
  • Oxytocin is often referred as a “cuddle neurochemical” because it’s released by skin-to-skin contact.
  • Serotonin is the “confidence molecule,” coming into play when you feel important or significant. Low levels of serotonin can result in loneliness and depression.

It’s quite fascinating how the interplay of these hormones manifests in your physical responses. It’s been noted that love and happiness are “felt strongly all over our bodies, while depression causes us to lose sensation in every limb.” Pride creates a huge increase in the body’s internal activity, but it focuses in the upper body. Shame only burns your cheeks, while fear is felt in your chest and disgust—like phlegm—fills your throat.

Physical health impacts of the Mind/Body Connection

What happens if you think negatively all the time?

  • Long term stress can cause an ulcer.
  • Anxiety can increase the heartrate and blood pressure, cause shortness of breath, and could result in chest pains.
  • Depression causes tiredness and fatigue.
  • The immune system can be weakened.
  • Physical health is impacted when stress, anxiety, and depression interfere with a person taking care of themselves.

Additional issues may include: poor appetite, dry mouth, back pain, constipation or diarrhea, insomnia, sweating, stiff neck, headaches, weight loss or gain, and just general aches and pains.

Controlling your own health

If negative thoughts can hurt you, positive thoughts can help you.

Optimism alone seems to reduce cortisol levels and inflammation that’s caused by stress. It might well decrease a person’s potential to be impacted by diseases because it suppresses activity of the sympathetic nervous system while stimulating the “rest-and-digest” response of the parasympathetic nervous system. Positive people can lower their cardiovascular responses to stress.

Good emotional health means being aware of your own thoughts, feelings, and reactions. There are always stress and problems in life and you have to learn to deal with them in a manner that helps you stay healthy.

Here are some helpful tips for taking charge of your mind/body connection:

  • Don’t keep your feelings inside if it makes you feel worse. Express yourself, and do it in a positive way. Tell people how you feel. Turn to a doctor, counselor or pastor if you need emotional support.
  • Keep your life balanced. Try not to obsess about the things in your daily life that bother you. You have to deal with them, but bring in positive feelings and activities to lessen that burden. Focus on a positive outlook.
  • Learn resilience so you can cope. Find social support, accept change, and keep the issues in perspective.
  • Work to calm yourself mentally and physically. Try yoga, meditation, music, a good book or a movie you love. If an intimate group of friends helps, invite them over for a talk fest!
  • It’s important to take care of yourself. If you’re emotionally healthy, work on body health. If your body is healthy, work on your emotional strength. Eat right, sleep enough, and exercise to throw off tension. Avoid alcohol and drugs.
  • Contact Texas Spine & Wellness and let our trained professionals set up a program that will help you reach an optimal level of physical health.

Remember, the power to take on and overcome what life throws at you lies within yourself. Remember, too, these words said by Hippocrates:

“If someone wishes for good health, one must first ask oneself if he is ready to do away with the reasons for his illness. Only then is it possible to help him.”

Sleep Deprivation and Heart Health – A Serious Link

Our busy lifestyles often leave us little time for rest, which has resulted in a major change in sleep patterns. Now people sleep an hour to two hours less than they did just 50 years ago. While some people might consider this great for productivity, it’s not a good situation for our health. Recent research indicates there’s a link between those shorter hours of sleep and an increased potential to develop heart disease.

Man with sleep deprivationIn the United States, heart disease is reported to be the leading cause of death and disability, with strokes being the number 4 cause. A major threat factor in both cases is high blood pressure.

The lack of sleep—or prolonged sleep—isn’t necessarily the cause of heart disease, but it definitely affects the heart disease risk factors in terms of arrhythmia, stroke and heart failure.

These are the kinds of statistics that research has revealed about sleep deprivation:

  • A 48% increase in the risk of getting or dying from coronary heart disease (CHD);
  • A 15% risk increase in developing or dying from stroke;
  • Interestingly, there is also a 38% risk increase of CHD in people who sleep too much, such as nine or more hours a night!

Just like the rest of your body, your heart needs rest. It never stops beating, so resting that reduces the heart rate and blood pressure is essential to its health.

Sleep Regulates Your Health!

While you sleep, your body regulates insulin levels, hormone levels,including stress hormones, and blood pressure. When you don’t get enough sleep it throws all of those things out of sync.

It’s those hormone levels, in particular, which affect your appetite and energy. When those decrease because you’re tired, you have a greater chance for weight gain, the development of insulin resistance, and metabolic syndrome. Metabolic syndrome is a collection of physiological and biochemical abnormalities associated with initiating cardiovascular disease. This is because it triggers inflammation, and studies have shown that inflammation causes high blood pressure. This explains why the risk of stroke or heart attack shoots up when you don’t get enough sleep.

If you already have a heart problem, even short-term sleep deficit is shown to be harmful. The effect of daylight saving time, which strips away that extra hour of additional sleep in spring, is known to increase the risk for heart attacks by a surprising 4%!

The depth of your sleep is also important. Along with shorter sleep, shallow sleep can result in hypertension. Without long periods of deep rest, the important chemicals needed to keep the heart rate and blood pressure lowered, aren’t activated. So, the longer you sleep deeply, the better rested you are and the better your heart feels.

Sleep Apnea

Not everyone suffers from sleep apnea, but the manner in which the condition affects heart health is one of the reasons the “sleep and hearth health” link has been identified.

Sleep apnea causes snoring and gasping for breath while a person sleeps. That condition results in the heart rate increasing, a rise in blood pressure, and frequently disrupted sleep. All of the bodily functions that normally slow down at night are forced to continue operating at a higher rate of activity. Over time, the higher blood pressure carries over into the day. Some researchers believe at least one-third of identified cases of high blood pressure among adults are due to sleep apnea. As mentioned above, high blood pressure during the day increases the chance for cardiovascular issues.

Sleep Deprivation Catches Up with You

No one intentionally decides they just aren’t going to get enough sleep. Even night owls require down time to rejuvenate, and people who thrive on activity and long hours are forced to sleep whether they want to or not. But in many cases it’s simply difficult to fall asleep, or to stay asleep when you finally manage to drift off. That can be due to external factors, such as work, children, emergencies, a middle-of-the-night phone call, a restless partner or pet, an uncomfortable bed, or to internal factors such as worry, anxiety, bad dreams, depression, excitement, or sundry other mental intrusions.

A lack of sleep causes “sleep debt,” which isn’t unlike being overdrawn at your bank. It catches up with your body, and your body won’t let you go without repaying the debt. People don’t adapt to getting less sleep. Eventually all of your functions are impaired and you have to react.

Here are a few tips to help with sleep issues:

  • Get a little exercise during the day
  • Keep regular bedtime hours
  • Refrain from late night snacks; especially caffeine and alcohol
  • Keep your bedroom dark and quiet
  • Limit your use electronics such as a tablet or a cell phone

If you need extra help, a cup of soothing herbal tea, accompanied by a a small dose (1 to 3 mg.) of melatonin may help you fall asleep.

There is an Irish proverb that says “A good laugh and good sleep are the best cures in the doctor’s book.” An excellent perspective to embrace in order to keep your heart healthy!

Pregnancy, Chiropractic and Nutrition – One Woman’s Story

When Sarah found out she was pregnant, she knew she wanted to make changes in her health. It was just weeks into her pregnancy and her back was already hurting. And as a former smoker, she was concerned about the impact that cigarettes might have had upon her body.

Over the years, Sarah had relied on chiropractic treatment to take care her back pain, but now she wan’t sure if the combination of pregnancy and chiropractic was a good idea. Since Sarah’s entire family had been to Dr. Mixon for chiropractic care, she knew she could trust him to offer sound, honest advice.

Pregnancy and chiropractic treatment

Dr. Mixon explained that pregnancy and chiropractic treatment can make a world of difference in a woman’s comfort levels while pregnant. Treatment is perfectly safe during pregnancy even in the earliest weeks. In fact, chiropractic treatments can improve alignment in the spine and pelvis making the birthing process.

Dr. Mixon also explained that the physical rehab offered by their Garland chiropractic clinic would help strengthen her muscles and improve her range of motion. He also said she could add in therapeutic massage after her first 12 weeks.

Massage is known to help relieve sciatica pain in pregnant women. Massage can also help:

  • Reduce edema
  • Relieve anxiety and tension
  • Improve oxygenation in the muscles and soft tissues
  • Ease joint pain
  • Improve circulation

Once Sarah understood the safety of treatment, she began to visit the clinic each week. Soon the pain was gone. But Sarah received another surprising benefit from her visits to Texas Spine & Wellness.

The doctor recommended the professional grade prenatal vitamins they stocked in the office. Although she was already taking a prenatal vitamin, she was willing to give the new brand a try. She says that’s when everything changed.

A new prenatal vitamin changed Sarah’s health and energy

“Before I took the prenatal vitamins from Frontrunners Health, my hair used to come out in handfuls. I was really worried.” says Medders. “But after beginning Baby’s Best Start, I stopped losing my hair and it started looking thicker and shinier. People kept asking me about my shampoo, but I had to explain that my hair was different because of my prenatal vitamins. Even better than the changes in my hair was the amount of energy I had.”

Now, six months after the birth of her son, Sara says, I really believe the combination of vitamins and chiropractic treatment was the reason my baby, Obee, was born so healthy.”

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Prenatal vitamins with a difference

Kerrin Kuntzman, cofounder of Frontrunners Health explains, “The ingredients in our professional grade prenatal vitamins are different from the drugstore brands. Our formulation is designed to supply nutrients in their most natural and bioavailable forms. That’s why we use folate vs. the synthetic form of the vitamin, folic acid.

Folate is the vitamin that is so vital in preventing neural tube defects in a developing baby. We also use a methylated form of vitamin B-12, which is particularly important to support energy levels. Lutein is added for baby’s eye and brain development.”

The vitamin provides other key nutrients as well. Biotin, a costly supplement that supports healthy hair and nail growth, is often omitted from lesser quality supplements because of its high cost, whereas Baby’s Best Start provides 100% of the RDA. The vitamins are also free of artificial colors, flavorings or additives. In addition, its vegetarian formula is safe for those following a gluten-free diet.

“If an expectant mother wants to take the best possible prenatal vitamin, they should consider trying Baby’s Best Start. It’s great for use both before and after pregnancy.” Dr. Mixon adds.

Medders is a believer in both chiropractic care during pregnancy and her prenatal vitamins, “Even though I’ve had my baby, I still schedule monthly appointments with Dr. Mixon. And I still take my prenatal vitamins because I feel so much better and have a lot more energy. And believe me, I need plenty of energy to take care of a six month old baby boy who requires every minute of my time!”

In addition, to being great for pregnancy, Baby’s Best Start prenatals are wonderful for women who are breast feeding. They’re great hair and nail vitamins too! If you’d like to try a bottle of Frontrunner’s prenatal vitamins for yourself, you can take advantage of a $5.00 discount coupon code on your initial order. Just enter the code B8HWFE82 upon checkout. You can find the vitamins through the Texas Spine & Wellness office, the Frontrunners Health Solutions website or at Amazon.