Should I Quit Drinking?

The debate of whether a certain amount of alcohol is good or bad for you has been a long-standing one. Some of us enjoy the glass of wine with dinner. Others have a few beers on the weekend.  But do you need to quit it altogether to change your body or your health?

If you’re thinking that alcoholic beverages tend to show up a lot in life you’re not alone. Alcohol has become a huge part of the culture in New Zealand and in other countries around the world. Whether it’s a nice cold beer at the end of a workday or a bubbly champagne on New Year’s, it tends to add up. But how does that affect your health goals? Well, it’s kind of complicated.

You may have heard that drinking can be good for you as research has shown that moderate alcohol intake is associated with a lower risk of diabetes, gallstones and coronary heart disease. There have even been studies indicating that drinkers live longer than people who don’t drink.

However, it’s important to know that experts recommend that if you don’t already drink, don’t start. Why? Because no one actually knows if ANY amount of alcohol is good for you.

I’m not going to tell you not to drink. But it’s important to know that most of the research on the potential benefits of drinking alcohol doesn’t actually prove anything due to how the studies are designed. The research tends to be large, long-term population-based studies that can’t say that it CAUSES anything, but rather that it CORRELATES with something.

So what is a “moderate alcohol intake”?

  • Women: 7 drinks/week, no more than 3 in a single day
  • Men: 14 drinks/week, no more than 4 in a single day

In my opinion, this type of moderation will land you in a host of health problems. Let’s take it down to 1-2 times per week with only 1 drink per setting. That’s better 🙂

A single drink can be a 330 ml can of 4% alcohol beer or a 100 ml glass of 12.5% alcohol wine.

Chances are, if you’re a human, you’re most likely underestimating your alcohol consumption. The occasional happy hour or birthday dinner can quickly take you from moderate to heavy drinker without you even realizing. The health risks for heavy drinking are much higher for major health problems, such as liver cancer, alcoholism, osteoporosis and a host of other diseases.

So how do you find a nice balance? What amount of alcohol gives you enjoyment while giving your body a chance to respond and recover from processing it? MY moderate alcohol intake guideline is a good start along with the following tips:

  • Keep track of your drinking habits. Do this for a week or two and ask yourself:
    • Am I drinking more than I thought? (Did you forget to count those couple of beers you like to have on Sunday afternoons?)
    • Are there patterns in my drinking? (Does your stressful job trigger your end-of-week binge drink?)
    • Is it helping me enjoy life or stressing me out? (Are you not sleeping well or feeling worried about drinking?)
  • Tune in to your body’s signals:
    • Do I feel good?
    • Am I recovering?
    • How do I feel afterwards?
  • Switch it up and experiment to break your routine:
    • Delay your next drink for 10 minutes and see if you still want it after.
    • Savour your drink. Look, sniff, and taste it.
    • Quality over quantity. Drink less, but have the good stuff.

Evaluate how drinking fits in with your goals. If you want six-pack abs, then that might mean skipping out on a few drinks at the bar. Taking part in Friday night “Happy Hour” means pushing back your Saturday morning workout. If you’re aiming for a more moderate alcohol intake then you’ll have to find a way to say “no” to certain stress/social triggers that make you want to drink more.

 

Your Trusted Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVICE.

 

 

Beer,quit,quitting,can,vintage - free image from needpix.com

Breathe Deep

In a given day how often do you breathe deeply? In a stressed out world you can unconsciously end up breathing short and shallow breaths, this can reduce oxygen intake and further drive the stress response.

Breathing is an interesting function of the body and arguably the only one that is both unconscious and consciously controlled. Think about it, until you start dreading this you were breathing without paying attention to it. It happens automatically. But you can also slow down or speed up your breathing pattern at your own will.

Rapid, shallow breathing is a natural response to a stressful situation. Deeper, slower breathing is a natural response when you are relaxed. Taking conscious control of your breathing during the day, especially when you are stressed, can help calm your nervous system so it can focus on healing, digesting and creativity.

Try this simple breathing exercise each day to calm you mind and body.

4-7-8 Breathing

This technique was developed by Dr Andrew Weil as a great technique to calm your body when lying in bed at night to assist you falling asleep or to calm your mind and body during the day.

  • Exhale forcefully through the mouth
  • Close your mouth and silently breathe in through the nose as you mentally count to 4
  • Hold the breath for a count of 7
  • Exhale forcefully through the mouth for a count of 8

Do this a total of four times and repeat twice daily to maximise the benefits of the technique. The ratio of the inhalation to exhalation is more important than the overall length of time. At first you may not be able to hold your breath very long so count faster but as your body becomes more efficient over time you will find that you can really slow the process down.

Your Trusted Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVICE.

 

Royalty free breathe photos | Pikist

Pillar No. 4: Stress Less, Be Well

Introduction

“The best time to relax is when you don’t have time for it.”

I think we can all relate with this quote. You find yourself halfway through the week swamped with a long list of to-dos and no end in sight… Except for maybe a vacation here and there, but let’s be honest, most of us fill those vacations days with just as much stuff to do as when we’re not on vacation.

I’ll let you in on a little secret to “The Art of De-Stressing”: building daily recovery time. Now the key word here is “building” because you won’t be able to do it all at once to begin with… If you’ve always been on the go, it’ll actually be a bit of a challenge for you to stop for a bit. So start with a little bit of downtime and build from there until you find a way to fit all your other stuff around your daily rest time.

 

Tips to stress less

 

Why rest?

Now for the important question: why do we want to build in daily rest time? Well it has to do with our brain, because you see, our brain function can be broken down into two categories: sympathetic activity (“fight or flight” activity) and parasympathetic activity (“rest and digest” activity).

Most of us tend to be in too much of a sympathetic state, whether it be from our jobs, the kids, our relationships, the bills and any other stressor that takes us to that state. When our body’s are in this “fight or flight” state our adrenal glands produce high levels of circulating cortisol and adrenaline, which are good for short term bursts of energy when trying to get away from a threat like a lion chasing us. But when stress is chronically high it can interfere with certain body functions, such as our digestion, metabolism, immune function and reproduction. If this continues it can result in our hormones being thrown out of whack, reproductive dysfunction, muscle loss, fat gain and even chronic fatigue, which does not make for a happy you at all.

 

Now, what can we do to prevent this sympathetic overdrive from happening in the first place?

Keyword: balance. There’s no way you can reduce all the stressors in your life. In fact, you don’t really want to because a certain amount of stress is actually good for us. Instead, you want to focus on finding more activities that promote your parasympathetic state.

 

Luckily for you, there are all sorts of activities that can help with this:

  • Yoga and Pilates: certain types are known to be very parasympathetic.
  • Meditation: offers huge help with rest and recovery.
  • Spa: can help you achieve a deep parasympathetic state.
  • Jacuzzi/Sauna: much like the spa can help you deal with stress.

 

Even if those aren’t feasible options for you due to affordability or time, there are many activities that can be done at home:

  • Reading: find a quiet spot to read 30 minutes before bed.
  • Zoning out: drink warm tea and watching an episode of your favorite Netflix series is a great way to wind down.
  • Music: listening to relaxing music before bed.
  • Bath and Candles: light some candles while having an Epsom salt bath before bed.

Just remember that it doesn’t matter what activity you choose, as long as you achieve a nice parasympathetic state while doing it. Find the activities that can help you get 30 minutes of quiet, restful, worry-free parasympathetic activity every single day and it’ll do wonders for getting control of your stress.

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here!

Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

Healing the Adrenal Glands Naturally

Introduction

Before we dig deep into how you can heal your adrenal glands naturally, let’s quickly go through what can cause adrenal fatigue in the first place.

 

Causes of Adrenal Fatigue

  • Stressful experiences like death of loved one, divorce or surgery
  • Exposure to environmental toxins and pollution
  • Prolonged stress due to financial hardship, bad relationships or work environment, and other conditions that entail feelings of helplessness
  • Negative thinking and emotional trauma
  • Lack of sleep
  • Poor diet (including crash diets and inconsistent nutrition) and lack of exercise
  • Pain
  • Food sensitivities
  • Surgery
  • Reliance on stimulants like caffeine or energy drinks
  • Rheumatoid arthritis.

 

 

Natural ways to heal adrenal glands

1. Follow the adrenal diet.
what to add and what to avoid in adrenal diet

– Caffeine: This can interfere with your sleep cycle and make it hard for your adrenals to recover. If you must drink coffee or a caffeinated beverage, then have a limited amount in the morning before noon. I would highly recommend lowering your caffeine intake to 1 per week overtime if you need to. Try to drink herbal or green tea instead.

– Sugar and sweeteners: Includes avoiding high-fructose corn syrup and artificial sweeteners as well. Avoid sugary foods, cereals, candy, sweets, etc. Be aware that sugar is an additive in many breads, condiments and dressings. Try to avoid as much extra sugar as possible. Seek the benefits of stevia as an alternative, and always moderate your use of sweeteners of any kind.

– Processed and microwaved foods: First of all, the microwave has its own dangers, but additionally, most microwaveable, ultra-processed foods have many preservatives and fillers that are hard to digest and wear out your body’s energy and digestion cycle. Try to buy food on the outer walls of your grocery store and prepare your own food whenever possible.

– Processed meats and dairy: An overload of protein can stress your hormones more than you might think, and the added hormones and lacking nutrition in conventional, processed meats (particularly red meats like beef and steak) can throw your system out-of-whack in quick succession. We usually consume way too much animal products in our diet these days which are all the cause of the most deadliest diseases known to human such as cancer, diabetes and heart disease. Eat these protein-heavy meats only in moderation.

– Hydrogenated oils: Vegetable oils like soybean, canola and corn oil are highly inflammatory and can lead to adrenal inflammation. Try to only use good fats such as coconut oil, olive oil.

 

2. Add nutrient-dense foods that are easy to digest and have healing qualities.

Some of the top superfoods for adrenal health include:

  • Coconut
  • Olives
  • Avocado and other healthy fats
  • Cruciferous vegetables (cauliflower, broccoli, Brussels sprouts, etc.)
  • Nuts, such as walnuts and almonds
  • Seeds, such as pumpkin, chia and flax
  • Kelp and seaweed
  • Celtic or Himalayan sea salt
  • Fermented foods rich in probiotics
  • Chaga and cordyceps medicinal mushrooms
  • Fruits
  • Whole grain gluten-free carbs.

A strict no-carb diet can stress the body, even more, worsening adrenal burnout. Of course, I’m not saying please go and eat cookies and cakes, but rather quinoa, lentils, and buckwheat.

 

3. Herbs and Supplements.
Herbs and supplements
– Adaptogenic herbs ashwagandha, Rhodiola Rosea, Schisandra, and holy basil: Research indicates that adaptogen herbs may help to lower cortisol levels and mediate stress responses within the body. By using these herbs in food preparation, you can alleviate some of the strain on your adrenal glands

– Licorice root: This spice is available in extract form and helps to increase the DHEA in your body. Licorice root is associated with some side effects and may sometimes be avoided by taking DGL licorice. Pregnant women and those with heart, liver or kidney problems should avoid licorice root. Don’t take it for more than four weeks at a time.

– Omega 3 fatty acids (EPA/DHA): There are a large number of benefits of increasing your omega 3 fatty acids intake through natural sources such as chia seeds, flaxeeds/linseeds and hemp seeds. Several of these include counteracting a number of adrenal fatigue-related symptoms and complications, such as diabetes, mental dysfunction, arthritis, immune system function, skin issues, weight gain and anxiety/depression.

– Magnesium: For some time, magnesium has been understood as one of the necessary nutrients for fighting adrenal insufficiency, While the mechanisms of this aren’t fully understood, you may benefit from supplementing with magnesium if you are suffering from adrenal fatigue.

 

4. Vitamins and oils

– B-Complex vitamins: Research has found that vitamin B12 deficiency may be associated with stress on the adrenal cortex in some animals. Vitamin B5 is another commonly deficient vitamin in people with adrenal stress. It may serve you well to take a high-quality B-complex vitamin supplement.

– Vitamin C: Known as a “stress-busting” nutrient, vitamin C has been found to minimize the effects of stress on people as well as reduce the time necessary to bounce back from stressful events.

– Vitamin D: In addition to maintaining homeostasis between magnesium and phosphorus in the body and supporting strong bones, Vitamin D has also more recently been seen to have impact on other conditions, including adrenal dysfunction and disease.

– Selenium: At least one animal study has found that selenium deficiency can negatively impact adrenal function.

– Lavender oil: Human and animal studies show that lavender essential oil has a calming effect that can reduce stress. Research also suggests that it may lower high cortisol levels when inhaled.

– Rosemary oil: Rosemary essential oil (along with lavender) can help to decrease cortisol concentrations and reduce oxidative stress on cells.

 

5. Other things you must pay attention to for healthy adrenal glands:

What else to pay attention to

– Go to bed early.
Getting to bed before 10-11pm is a must in any stage of adrenal fatigue. Many people get a second cortisol surge after 11pm, which further disrupts sleep patterns.

– Focus on hydration.
Dehydration is also a hallmark of adrenal fatigue. You can take a multi trace mineral supplement so more water is absorbed into your cells. You can also add fresh lemon juice or Himalayan sea salt to your water instead.

– Build rest into the day.
Practise Iyengar Yoga at least 2 x week and take two 20-minute rest breaks a day (time outs alone to breathe and restore).

– Change your perspective.
Is your definition of success killing you? In many cases, what you perceive as success is driving you into adrenal overload. Try to internalize the idea that “it” doesn’t have to be perfect to be great.

In some cases hormone therapy can be helpful, and if someone has an autoimmune disease called Addison’s, it can be necessary. But for most people who live their way into stage 1, 2 or 3 adrenal fatigue, it’s just a matter of living their way right back out of it and into balance with their bodies.

 

***Adrenal Support Tea link***
Rest and Relax Tea

 

***Adrenal Support Tea Recipe***

Cacao Orange Rejuvenator
Ingredients
1/2 tsp ginseng root
1 tsp roasted chicory root
1/2 tsp orange peel
1/2 tsp licorice root
1 pinch per cup cacao powder
1 drop per cup orange essential oil

This will serve 2–3 cups of rich and rejuvenating tea.
1. Put the ginseng in a pan with a lid. Add 7 ounces cold water and simmer with the lid on for 30 minutes. Add the roasted chicory root, orange peel, and licorice root to the pan along with 14 ounces freshly boiled filtered water. Leave to steep for 10–15 minutes. Meanwhile, prepare the cups by adding cacao powder to each one.
2. Once the tea has steeped, strain and pour it onto the cacao powder in the cups. Whisk and finish each with a drop of orange essential oil. (If you’re short on time, you can skip simmering the ginseng or leave it out.)

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here!

Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

Always Tired and Stressed Out?

Introduction

Are you always tired and stressed out? Are your hormones out of whack? Have you ever thought about what could be causing all this or do you just get on with your life thinking that this is normal or part of aging?

It could be because your adrenal glands are not functioning properly. Our adrenal glands are small glands found on top of each kidney, they are vital for us to function properly. Their primary function is to reduce stress in our bodies by releasing hormones such as adrenaline and androgen which are our sex hormones. However, the two most important hormones it secretes are aldosterone and cortisol. While aldosterone helps control blood pressure by managing minerals in your body such as potassium and sodium, cortisol helps regulate stress levels.

So what happens when your adrenal glands malfunction? As a result, they can either produce too much of one hormone or too little.

 

Addison’s disease (lower levels of hormones)

Addison’s disease is caused by the insufficient production of such hormones, mainly cortisol and aldosterone. Also known as adrenal insufficiency it can be life-threatening if we don’t treat it. Some of these symptoms may occur over a couple of months as it develops slowly. In addition, they include extreme fatigue, weight loss, nausea, irritability, body hair loss, and even depression.

Symptoms of Addison's disease

 

Cushing’s syndrome (higher levels of hormones)

On the other spectrum if you are overproducing hormones you might have what we call Cushing’s syndrome and Conn’s syndrome. Cushing’s syndrome is a result of overexposure to high levels of cortisol over an extended period of time. As a result, Cushing’s syndrome can be identified by a fatty hump in between the shoulders, a rounded face, and pink and purple stretch marks. People who suffer from this disease often show signs of severe fatigue, muscle weakness, cognitive difficulty, and a decrease in bone density.

 

Symptoms of Cushing's syndrome

 

Conn’s syndrome (higher levels of hormones)

Conn’s syndrome is the overproduction of aldosterone which causes you to lose too much potassium and hold excess sodium. The increase in sodium holds onto water within our body ultimately increasing the blood pressure. Usually, the only symptom associated with Conn’s syndrome is high blood pressure. However, the increase in blood pressure may cause headaches, blurred vision, and dizziness.

 

Conclusion

So as you can see our adrenal gland function is very important for our overall health and a malfunction in these small organs may result in life-threatening conditions. In our next blog, I will discuss how you can help improve the function of your adrenal glands naturally and effectively.

 

 

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here!

Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.