Shoulder Bursitis and Chiropractic

Revolution Chiropractors are highly regarded Auckland Chiropractors. We are here to help with chronic bursitis, tendonitis, back or neck pain, headaches and migraines, and more. We offer a free consultation so that you have an opportunity to see if we can help and it also allows us to figure out if and how we can help. At Revolution Chiropractic we really care about getting you better and that is our number 1 priority.

What is shoulder bursitis? Can Chiropractic Help?

A bursa is a fluid-filled sac that sits between bone and the tendons, muscles, and ligaments in a joint. The bursa acts as a cushion to allow the joints to move in a gliding motion and to reduce any friction between these surfaces. Humans have more than 150 bursae throughout their bodies, and if one of these becomes irritated or inflamed it is called bursitis.

Shoulder Bursae

The shoulder itself has 6 bursae, more than any other joint in the body. If any of these bursae become inflamed it is called shoulder bursitis. There are many things that can cause a shoulder bursa to become inflamed such as strenuous or repeated physical activity, trauma to the shoulder, calcium disposition. Other things that can cause bursitis include infection, underlying conditions such as gout, rheumatoid arthritis, or ankylosing spondylitis.

Symptoms and Commonality

Shoulder bursitis tends to happen more commonly in people over 30 years old, and happens more often in females. Symptoms of shoulder bursitis include tenderness and pain, heat, redness, swelling, stiffness, and restricted movement. This can affect a person’s sleep, and ability to perform their normal daily tasks, especially if it involves any overhead movement of the arms.

Medical Treatment of Shoulder Bursitis

Standard medical treatments for shoulder bursitis can include non-steroidal anti-inflammatory drugs (NSAIDs) such as Advil or ibuprofen, or steroid injections. While these can be effective in reducing pain and inflammation, they don’t address what caused the bursitis in the first place, and can cause side effects.

Chiropractic Treatment of Shoulder Bursitis

Prevention:

The first way chiropractors can help with shoulder bursitis is by preventing it from ever happening in the first place. Chiropractors are able to adjust the shoulder and the areas of the spine around the shoulder, in order to keep this area strong and stable. This leaves this area much less vulnerable to injury. When everything in this area is aligned and moving properly, this decreases stress on all parts of the shoulder joint, including the bursa. This means that the bursa is significantly less likely to become irritated and inflamed.

Assessment:

Chiropractors are able to do a number of different physical exam tests to rule in and rule out different conditions that could be causing the pain. They are also able to refer out for tests such as x-rays or lab tests in order to see if there is an underlying condition. This thorough examination helps pinpoint exactly what is causing the pain and discomfort. This allows the chiropractor to provide the most specific care tailored to this condition and to provide the best care possible.

Treatment:

Once your chiropractor has concluded that you have shoulder bursitis, they will begin treatment in order to help heal this condition. They will most likely start with adjusting the areas of the spine surrounding the shoulder, the shoulder itself, and the rest of the spine. This creates more stability which will allow the shoulder to start healing. A structural chiropractor will also provide lifestyle advice that will help the inflammation in the shoulder to go down.

When the inflammation in the shoulder has decreased, chiropractors can then start adjusting the shoulder to make sure it is aligned and moving properly. This decreases friction and pressure in the shoulder and allows the shoulder to heal faster.

Chiropractic is a safe, natural, and effective way of assisting the body to heal, without the side effects. Structural Chiropractors focus on treating the cause of the issue, not just the symptoms.

Looking for a Chiropractor in Auckland?

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5 Turmeric Tea Recipes – Plus The Health Benefits Of Turmeric

Overview You can use turmeric to reduce inflammation and pain related to inflammation. Making a tea from it is one of the easiest ways to consume turmeric. In fact, learned people often describe turmeric tea as the anti-inflammatory tea! Making turmeric tea is nice and simple, and there are all sorts of variations and adaptations of the recipe, allowing you to customize it to suit your personal taste. Whichever recipe you use (or even if you get creative and make up your own version), it’s important that you only use good quality turmeric powder, or alternatively, you can use grated fresh turmeric root for a stronger flavor. There are numerous turmeric health benefits, and you can read more about the benefits of consuming turmeric regularly, further down the page.

Turmeric should be easy to find in your local grocery store or supermarket. We use and recommend Starwest Botanicals Organic Turmeric Root Powder as it is organic, high quality and exceptional value.

***Please note that, despite turmeric’s benefits, you shouldn’t drink tea made from turmeric, or take supplements while you are pregnant or breastfeeding. If in doubt please contact your doctor first.***

Table Of Contents

  • Basic Turmeric Tea Recipe
  • Turmeric Tea With A Twist Recipe
  • Creamy Turmeric Tea Recipe
  • Sweet Turmeric Black Pepper Tea Recipe
  • Turmeric Lemon Tea Recipe
  • What Is Turmeric?
  • Turmeric Benefits

Turmeric Tea

 

Basic Turmeric tea recipe

Ingredients

  • 4 cups of water
  • 1 teaspoon turmeric
  • Lemon or maple syrup (or both!) to serve

How To Make the Tea

  • Heat 4 cups of water, bringing it to the boil.
  • Add 1 teaspoon of turmeric.
  • Reduce the heat and let the mixture simmer for around 10 minutes.
  • Remove from the heat and strain using a fine sieve.
  • Pour into serving cups and add lemon or maple syrup to taste.

Turmeric Tea with a Twist Recipe

Ingredients

  • 2 cups water
  • 1 inch fresh ginger root, minced
  • 2-teaspoon ground turmeric
  • 1-teaspoon ground cinnamon
  • 1 lemongrass tea bag
  • 6 peppercorns (you can leave these out if you prefer!)
  • Pinch of sea salt

How To Make the Tea

  • Bring the water to the boil in a small saucepan.
  • Add the peeled, minced ginger root, turmeric, cinnamon, peppercorns (remember, these are optional!), sliced oranges, and sea-salt.
  • Allow the mixture to simmer on a medium low heat for 10-15 minutes.
  • Add the lemongrass teabag and allow to steep for around 3 minutes.
  • Remove the teabag and pour the mixture into a mug.

Creamy Turmeric Tea Recipe

Why not give your tea a creamy twist with some coconut milk?

Ingredients

  • 1 cup coconut or almond milk
  • ½ teaspoon turmeric
  • A pinch cayenne pepper
  • ½ inch finely chopped ginger root
  • 1 ½ teaspoon of maple syrup (or an alternative sweetener)

How To Make the Tea

  • In a pan, gently warm the cup of coconut or almond milk.
  • Mix together the turmeric, cayenne pepper, finely chopped ginger root, and the maple syrup.
  • Add a small amount of the warmed milk and stir it into the mixture.
  • Mix well until all of the lumps have disappeared.
  • Add the rest of the milk and mix.
  • Strain and then serve.

Sweet Turmeric Black Pepper Tea Recipe

Ingredients

  • 1/3 cup maple syrup
  • 2 ½ teaspoons ground turmeric
  • Lemon
  • Freshly ground black pepper

How To Make the Tea

  • Mash the turmeric and maple syrup into a paste (you can then store this in a jar to ensure you have it on hand whenever the need arises).
  • For each cup of sweet turmeric black pepper tea, take a heaped teaspoon of the turmeric and honey paste.
  • Top with boiling water.
  • Add a squeeze of lemon and a few generous twists of freshly ground black pepper.
  • Stir and enjoy!

Turmeric lemon tea recipe

Turmeric lemon tea combines the sweet, tangy flavours of lemon and ginger, with a gentle kick from the cayenne pepper.

Ingredients

  • 1 cup boiling water
  • 1 tablespoon lemon juice
  • 1/8 tablespoon ground ginger
  • 1/8 tablespoon turmeric
  • Cayenne
  • Maple syrup to taste

How To Make the Tea

  • In a mug, mix together the lemon juice, turmeric, ginger and cayenne.
  • Top with boiling water.
  • Stir well.
  • Add maple syrup to sweeten to your personal taste.

Additional Serving Suggestions

There are numerous ways to serve your turmeric tea, here are a few of our favorites…

  • Add a slice of orange, a dash of maple syrup, the juice of 1 lemon, and 1 teaspoon of coconut oil.
  • Turmeric also works perfectly with a slice of apple or cucumber.
  • If you want a milder taste why not add extra water.
  • Serve chilled in the summer for a refreshing and healthy drink.

Now that you have some turmeric tea recipes to try, let’s find out a bit more about turmeric itself and the many health benefits of turmeric.

What is Turmeric?

For centuries, people have been using turmeric worldwide as a spice, medicine, food, and coloring agent across large parts of Asia. In India, it has been considered holy and auspicious for hundreds of thousands of years, not only due to its eye-catching color and unique flavor, but also because of the extensive range of health benefits that are associated with it. In fact, people often referred to it as the ‘Queen of Spices’!

Recent research has seen it promoted in the eyes of western science and it has been deemed as highly effective for treating osteoarthritis and various other health issues. Such as Crohn’s disease, stomach ulcers, skin wounds, kidney inflammation, and many, many more. It is also full of plenty of healthy nutrients such as protein, dietary fiber, niacin, Vitamin C, Vitamin E, Vitamin K, potassium, calcium, copper, iron, magnesium, and zinc.

A member of the ginger family, turmeric is a root that usually comes in a powdered form, although it is also available in capsules, tincture, fluid extracts, and tea.

Benefits of turmeric

Turmeric contains curcumin, a potent antioxidant with many health benefits, most notably its anti-inflammatory properties. Turmeric and tea made with it are renowned for the multiple health benefits it offers, particularly when it comes to inflammation. Many people use turmeric for inflammation related pain relief – helping to treat health issues such as osteoarthritis, rheumatoid arthritis, and ulcerative colitis. It can also help patients with cancer, multiple sclerosis, Alzheimer’s, and high cholesterol, to name but a few.

Turmeric can also help prevent the blood from clotting and reduce the often-painful inflammation caused by wounds, acne, and various other skin conditions. In fact as research progresses, more and more turmeric health benefits are being discovered.

Anti-inflammatory

When it comes to pain relief, so many people worldwide call upon anti-inflammatory drugs such as ibuprofen and aspirin, to relieve the symptoms of everything from headaches, backaches, and other muscular aches and pains. While these medicines effectively relieve the pain and inflammation caused by a whole range of conditions, they can cause many adverse side effects, especially with long-term use.

The side effects of the long-term use of anti-inflammatory drugs include, but are by no means limited to, nausea, diarrhea, gastrointestinal bleeding, hypertension (high blood pressure), increased risk of heart attack, increased risk of kidney cancer, and erectile dysfunction.

But the truth is, natural home remedies such as turmeric (anti-inflammatory tea) for pain relief can often deliver the same effects as these medications, without many of the potential side effects.

So, how does Turmeric help with inflammation?

Well, in exactly the same way as anti-inflammatory drugs such as ibuprofen. These drugs work by inhibiting an enzyme, COX-2 (Cyclooxygenase 2), which causes inflamed areas of the body to become painful and more inflamed. By blocking this enzyme, the medication blocks the pain and reduces the inflammation.

Turmeric works so well because it contains high levels of a compound called curcumin, which is a COX-2 inhibitor too. Curcumin is a potent antioxidant with many health benefits, most notably its anti-inflammatory properties. However, whilst turmeric has the same positive effects as the anti-inflammatory drugs, it rarely causes side effects. It has been eaten and drunk across most of Southeast Asia for thousands of years without causing any problems. These anti-inflammatory properties are also at least partly responsible for all the other turmeric health benefits listed below.

Liver cleansing

As well as being a great anti-inflammatory, another turmeric health benefit is that it is also a powerful liver cleansing spice. In today’s toxin and chemical filled world, it’s easy for your liver to become stressed and overworked. Think about it, there are toxins all around us, in our air, our food, and our water. If your liver can’t keep up with the level of toxins feeding into it, they start to accumulate in the body and can have a serious effect on your health.

As well as avoiding processed foods and using lots of natural personal care and cleaning products, you can also help your liver out by incorporating herbs and spices into your diet to support your body’s detox pathways. As well as being a great anti-inflammatory, turmeric is also a powerful liver cleansing spice. If you’re looking to give your liver a boost, then a daily cup of this anti-inflammatory tea could offer the perfect solution.

Prevents Cancer

Evidence shows that turmeric can help to prevent prostate cancer, slow or even stop the growth of existing prostate cancer, and even destroy cancer cells. Research has also shown that the active components in turmeric make it one of the best protectors against radiation-induced tumors, and it is also has a preventive effect against

Relieves Arthritis

Turmeric has also been linked to arthritis, providing an effective form of pain relief to those who suffer from osteoarthritis and rheumatoid arthritis, as well as many other forms of the disease. This is because the anti-inflammatory properties that can be found in turmeric work to destroy the free radicals in the body that are renowned for damaging body cells. In fact, case studies have proven that those suffering from arthritis who consume turmeric on a daily or regular basis, experienced far more relief from symptoms such as joint pain and inflammation, compared to those who didn’t consume turmeric. Given the benefits for those with arthritis, it is definitely worth trying turmeric tea for a week or two to see if symptoms improve.

Controls Diabetes

Turmeric is also regularly used to treat diabetes. It works by helping to moderate and control insulin levels in the body. But not only does it assist in the moderation of insulin levels, it is also renowned for improving glucose control, whilst increasing the effect of the medications that treat diabetes.

Another significant benefit of turmeric in treating diabetes is that it can reduce insulin resistance in the body. Also, doctors suggest that it could even prevent the onset of Type-2 diabetes! It’s important to note though that, if combined with other strong medications, turmeric can cause low blood sugar, so it’s always best to check with your doctor before using it alongside any other medications.

Reduces Cholesterol Levels

It’s highly likely that you will suffer from high cholesterol at some point in your lifetime, especially as you grow older. However, research has proven that, by regularly using turmeric as a food seasoning, it can significantly decrease cholesterol levels. Maintaining a healthy cholesterol level is paramount, as it is a well known fact that high cholesterol notoriously leads to a whole host of serious health problems such heart disease and stroke. If you have high cholesterol, it may be time to start seasoning your food with turmeric, or drinking some in your tea, especially given all the other turmeric health benefits list here.

Immunity Booster

Also known as lipopolysaccharide, turmeric can help to stimulate and strengthen your body’s immune system. This is because it is full of antibacterial, antiviral, and antifungal agents that work together to fight against colds, flu and coughs, ensuring that your immune system is healthy and strong.

If you do find yourself suffering from cold or flu-like symptoms, try one of the tea recipes above, or simply mix one teaspoon of turmeric powder into a glass of warm milk, and drink daily until you feel better.

Heals Wounds

It’s inevitable that, from time to time, we all find ourselves nursing a cut or graze caused by a silly accident. However, even the smallest cuts or grazes can cause infection or take a long time to heal.

Both a natural antiseptic and antibacterial agent, turmeric can also be used as a highly effective disinfectant, protecting your skin or graze against infection whilst speeding up the healing process. All you need to do is sprinkle a small amount of turmeric powder onto the affected areas and you will instantly be protected. But that’s not all, you can also use it to help to repair damaged skin, treat burns, and even be used to effectively treat psoriasis along with a whole host of other common inflammatory skin conditions.

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Pregnancy Chiropractor Auckland

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Turmeric tea recipe | BBC Good Food

Brain Health

The human brain is the organ that controls everything in our body. It acts as our engine and provides vital messages to different parts of our body to keep everything moving. Just like the engine in our cars, we keep it oiled, regularly serviced and well maintained. But how well do we maintain the health of our brains? There are several ways we can keep our brains well-groomed. This can be done through regular stimulus and healthy nutrition.

Improving the brain with stimulus

Just like other muscles in our body, our brain grows with constant stimulus. When we exercise our brain becomes stronger, smarter and better. We can stimulate our brain through many means such as reading, solving puzzles, playing challenging board games and regular exercise. Study has shown that if we do some sort of physical mental challenge it can help reinforce brain cell connection. This means we are less likely to suffer from mental diseases like Alzheimer’s and dementia.

Physical mental challenges involve your hands, eyes and brains; this means that these activities should not be done on our devices. In fact, research has shown that due to the amount of time we spend on our devices, our concentration span and our ability to recall information has decreased. So as a recommendation, it is good to stimulate our brain for 30 minutes a day. Whether this is reading a book, enjoying a puzzle or playing board games with family and friends.

Diet and mind

Another way to keep our brains well maintained is through a healthy diet. There are some foods that should be avoided if we want to keep our brains well maintained; sugary drinks (eg. fizzy drinks), artificial sweeteners, highly processed foods and alcohol just to name a few. Instead we should be consuming nutrients that are good for the brain such as omega 3, antioxidants, unsaturated fats and magnesium. All of these can be found in natural food sources such as berries, legumes, nuts, seeds (flaxseeds, linseeds, hemp seeds) and vegetables. A healthy diet can help your brain just as much as helping the rest of your body.

In a technological era that we are in right now, we have now lost the ability to concentrate for long periods of time and recall information that we have just read or seen. It is important to keep our brain well-conditioned at all times as this is the master organ of our body. This can be done through regular stimulus and a healthy diet. So please start taking care of your brain and give it what it needs so you can start excelling in your life.

 

Looking for a Chiropractor in Northcote?

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Nature Needs No Help

Nature needs no help, just no interference

Why does an injured body part, a rolled ankle, strained shoulder, lower back injury, get hot and inflamed?

You may recall the term “homeostasis” from high school biology, if not, I forgive you. It refers to the desire your body has to maintain balance. An injured body undergoes a process to bring you back to a balanced, strong state. We call this healing. And it doesn’t always feel good, nor is it necessarily supposed to until the healing is complete.

So, what’s the deal with inflammation? It’s actually part of your body’s inbuilt healing response. The heat from inflammation is due to an increase in blood flow. Why might your body increase blood flow to an injury? Blood carries oxygen, nutrients and immune cells to the injured site and flushes out the damaged cells to make way for new, healthy ones.

 

Ouch

 

Well, what about pain? Pain is an unpleasant signal to reduce movement and weight-bearing in the area to avoid re-injury as your body lays down scar tissue. Just like walking on fresh cement will leave damaging footprints, over-use of an injured area causes more damage.

This understanding that the body is intelligent in its response as it strives toward health is the underlying premise of many health professions, including chiropractic. In cases of chronic inflammation and re-injury, the normal process of inflammation and then resolution of that inflammation gets interfered with. This could be because of a lack of rest and therefore reinjuring that freshly laid scar tissue.

Or perhaps your diet didn’t support the regeneration of new healthy cells due to lack of adequate vitamin, mineral, or protein intake. Or due to a structural imbalance within the spine. More stresses attacked other joints of the body reducing your ability to adapt and heal. For one or more, of many reasons the natural course of inflammation and healing can be delayed. It’s not that your body necessarily doesn’t know what to do, living organisms have been self-healing and self-regulating for millennia, it’s that there is interference to that process.

This being the case the best way to promote health and healing in your body is to assist the complex, natural processes. This is the primary goal of chiropractic; not to tell nature what it should do, but to reduce any interference to the body coordinating what it should do by reducing the stress on the nervous system caused by spinal tension and structural shifts.

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Eating During Pregnancy

What you eat during your 9 months of pregnancy matters. The food you consume affects you and your baby, so always mind that you’re eating for two! Pregnancy means that you’re building life, so make sure that you supply all the necessary building blocks.

 

How much should you eat?

Since you’re eating for two, you’ll need extra calories and nutrients as your body builds your baby’s bones, tissues and organs. And just because your waist disappears, it doesn’t give you the all clear to load up on ice cream and sweet treats! Eating 3 regular meals a day? Then add 2 healthy snacks such as fruit, nuts or veggies to meet your higher caloric needs.

  • If you exercise regularly: add 500 calories.
  • If you don’t: add 300 calories.

How much weight should you gain?

You need to gain the appropriate amount of weight so that your baby can too.  If you come up short, then so will your baby. You’re in this together.

  • If you’re underweight: your goal should be to gain 15-20 kg.
  • Normal weight: aim to gain 10-15 kg.
  • Overweight: aim to gain 6-12 kg.
  • If your height is 157 cm or shorter: aim to gain 6-12 kg.

What should you eat?

Protein

  • Eat 2.2 g of protein per kg of your body weight (ex. if you weigh 70 kg aim to consume 154 g of protein).

Omega-3

  • You can get this from walnuts, chia seeds, linseed (flaxseed), hemp seed, seaweed, algae or fish oil supplement or avocado.

Vitamin D

  • Get 20-30 minutes of sun exposure 2-3 days a week.

Zinc

  • This can be from legumes (such as beans and lentils) or dark and leafy veggies.

Calcium

  • Many things can provide calcium such as dark and leafy veggies, legumes, bokchoy, tofu, nuts and seeds.

Vitamin B-12

  • You can get this from a high quality Vitamin B-12 supplement or fortified foods such as tofu, soy milk etc.

Iron

  • Get this from seeds, whole grains, nuts, dried fruits or dark and leafy veggies.

 

What should you minimize?

Caffeine

  • Aim for less than 300 mg per day.

Cured lunch meats

  • This can include ham, hot-dogs and the like.

Artificial sweeteners

  • These should be avoided as much as possible during pregnancy.

High sugar intake

  • Do NOT use cravings to justify poor choices.

 

What should you avoid completely?

The Ministry for Primary Industries of New Zealand has a list of types of fish that should be avoided by women who are pregnant due to higher mercury levels.

  • Cardinalfish
  • Dogfish (excluding rig)
  • Lake Rotomahana trout
  • Lake trout from geothermal regions
  • School shark (greyboy, tope)
  • Marlin (striped)
  • Southern bluefin tuna
  • Swordfish

Tobacco

  • It increases the risk of SIDS (Sudden Infant Death Syndrome) so it’s best to .steer clear.

Soft cheeses

  • This includes mold-ripened, blue veined, and unpasteurized cheeses.

Raw or undercooked animal foods

  • This includes meat, seafood (ex. SUSHI), and eggs.

 

What supplements should I take?

Your GP may prescribe prenatal vitamins and if not, it’s a good idea for you to seek some out yourself. Make sure the following is included:

  • Vitamin B-12 (3 ug/day)
  • Folic acid (400 ug/day)
  • Vitamin D (1000 IU/day) especially if you lack sun exposure

 

By following these guidelines, eating right and monitoring your weight, you’ll know that you’ve done everything in your control to lead up to a successful pregnancy.

 

Your Trusted Chiropractor Auckland

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Why Is Chiropractic Not a Treatment?

Each profession has an element that makes it unique, it’s reason it holds a niche in the market. At Revolution Chiropractic we take a distinct approach to your health by determining where shifts in your spinal structure exist and correct them as opposed to directly addressing the symptoms you may present with.

 

Our goal as structural chiropractors is to help your body work “more normally.” because we know that a spine in better structural alignment and movement is stronger than a spine with abnormal structure and movement.

 

Symptoms like pain, fatigue, dizziness, digestive upset, and so on, are warning signs. This means your body is giving you issues that are building up. Restoring your body to an optimal spinal structure and reducing stress on your system often has the flow-on effects of improved symptoms because your body doesn’t need to warn you of issues anymore.

The goal of the chiropractic adjustments we use is to allow your body to return to a more normal state. Whereas the goal of a treatment like medication or physiotherapy is often to treat the symptom. For example, we wouldn’t say that eating a salad is a treatment for diabetes.

 

Blood Sugar

 

The goal of eating more fresh vegetables is to create normal, healthy functions in an individual whether or not they have diabetes. Because diabetic medication seeks to treat the issue, or symptom of high blood sugar. But doesn’t address the cause of the blood sugar being high in the first place i.e. poor diet, over stressed, lack of daily movement and exercise. Is changing the diet in a person with diabetes helpful for their condition? Very much so, because it helps their body move toward normal.

 

Are we anti-medication or the treatment approach that other models use? Absolutely not! In the case of a musculoskeletal injury using a treatment approach to target weakness and pain alongside a chiropractic approach to normalise structure can be a very effective approach. Or in the case of the diabetes example, a person with dangerously high blood sugar may need medication. To control the symptoms, whilst they educate themselves on making lifestyle choices to take control of their own health and body!

 

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2 Simple Tips For Reading Food Labels

If you are like most people you pick up a packet of food in the supermarket and turn it over to read the ingredients to see if it is good for you, all the while having no idea what you are reading. Eating healthy can seem complicated at first so let’s try and make it simple.

Putting the right fuel in your body is essential for your day-to-day wellbeing and performance as well as longevity. Poor diet is linked with many chronic health conditions. We encourage our patients to clean up their diet when undergoing structural chiropractic care to maximise their body’s ability to heal, recover, and re-structure. Think of it this way, if a builder uses cheap materials to build your home it probably won’t last long. Each day your body produces millions of new cells PER SECOND, so make sure you get the appropriate raw materials for your body to make the best cells it can.

Tips

  1. My first recommendation when it comes to reading a food label, is NOT to. Why? Because the food you eat shouldn’t need labeling since it has only one ingredient in it. Most of your diet should be made up of plants, lots of vegetables, fruit, legumes, and grains. If you buy carrots, there are only carrots in the pack. If you buy potatoes, same deal. As a rule of thumb, the more processing steps involved in getting a product from its source to your plate, the less good it probably does for you and the more potential harm it has.
  2. Okay so every now and then you will need products that do have a label on them. The simplest way to approach this is if you can’t read, pronounce or understand the ingredients list, it’s probably not good for you (this is a general rule, and with rules, there are always exceptions).

These two tips can be very helpful if you are new to eating better and you are trying to clean up your act. Don’t get overwhelmed by all the information out there, start simple and keep educating yourself!

Your Trusted Auckland Chiropractor

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

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Learning From Longevity Cultures: Part 3

Part III

In our final part of a 3 part series adapted from a TED talk on longevity cultures, we cover off the final 3 points.

 

Nature:

Spending time in nature also appears to be a commonality when these people groups connect with family and friends. If you live in a city this can be hard to do but take time in the weekend to get out into the bush or the beach. The fresh, unpolluted air is great for your lungs and the slower pace of nature can help de-stress your body.

 

They belong to a faith-based community:

This factor may be a combination of many things, a sense of purpose (point 2), relaxation (point 3) and a sense of belonging and community (point 6). Spirituality is an important and fascinating aspect of what makes us human, it gives billions of humans around the globe their sense of purpose. The Seventh-Day Adventists, in similar fashion to the Jewish culture, celebrate, relax and spend family time for a 24-hour period on the Sabbath from sundown on Friday to sundown on Saturday. They call it a sanctuary in time where absolutely no work is to be done. One intentional day of holiday each week.

 

They drink a little each day:

I found this one somewhat surprising, as the consensus on alcohol is conflicting. Some studies say that no amount of alcohol is good for you where others say that red wine has the healthful benefit of antioxidants and beer has many minerals. I present this point with some caution as some readers (not you of course) might take this and think a bottle of wine each night is healthy. Drinking excessively is certainly not healthy, but a standard drink or less a few nights a week shared with friends and family may be beneficial according to this study. If alcohol doesn’t agree with you then I don’t imagine you are missing out on too much by skipping out on this point.

If living a longer, healthier life is important to you then make a point of trying to shift your habits. The combination of all 9 points is probably the most beneficial but starting with the ones you can easily do will get your journey to health started.

As mentioned in part one, this three-part series has been adapted from a TEDx talk by Dan Buettner, a writer for National Geographic and a longevity coach. If longevity interests you, you can find out more at https://www.bluezones.com/

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The secret of Longevity! | I got this in an email and prompt… | Flickr

 

Learning From Longevity Cultures: Part 1

Watching a TEDx Talk by Dan Buettner on longevity inspired me to write this.

The following three blogs are a summary of his talk with a few of my own ideas.

If you want to watch the original talk head over to YouTube and search his name otherwise stay tuned for a summary of his main findings. Scientists believe humans can live about 90-100 or so years and there are communities around the world that have a high rate of people who are living into their tenth decade. The NZ life expectancy is about 81 years which means Kiwi’s are missing out on 10-20 extra years. What would you do with 10 years?

The main thing a lot of people say when talking about living longer is that they don’t want to be in pain or incapacitated. But what if those years were full of life and joy? What else would you be able to achieve and how much more could you make an impact in other peoples lives with an extra decade or two? The majority of people in these long-lived communities, or Blue Zones (Seventh-Day Adventists in California, the residents of Sardinia, Italy, and the inhabitants of the islands of Okinawa, Japan) are not only living longer but are doing so in great health. In this three-part series we will cover the nine common principles you can learn from these cultures so you can add life to your years and years to your life.

They don’t exercise:

no, this doesn’t mean what you might hope it does! A sedentary lifestyle is not good for you. People in these communities set up their lives so they are nudged toward movement. They live in houses with steps and don’t have conveniences like premade food. They spend a lot of time and effort physically preparing food, cutting and collecting wood, fishing or farming their own food, and have more physically involved jobs. Basically their day to day is exercise but if you work a sedentary job exercise is still the next best thing so that you can minimise the impact of sitting all day. On top of regular exercise try to integrate more movement into your day by simply parking further away and walking to work or the shops. Yep, this will mean leaving home earlier, but convenience might be slowly killing you!

They live with Purpose:

In our culture we tend to gear our entire working life toward retirement at which point we become sedentary, giving up mental and physical challenges and along with it, losing a sense of purpose. Sure, your work capacity will decrease as you age but make sure you retire TO something and not FROM it. In Okinawa they don’t have a word for retire, they have a word ikigai, which means, “the reason you get up on the morning.” This could be a hobby, going to night school to learn a language or how to cook, picking up an instrument, joining a club or group, writing a book, being involved in your family’s life, the list goes on.

To be continued…

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.The secret of Longevity! | I got this in an email and prompt… | Flickr

 

Could Cold Showers Be Good For you

It’s time to make friends with the cold. It may be hard to believe but there are quite a few benefits to having a cold shower. The idea of using cold water as a therapy has been around for thousands of years. Even after the Greeks developed running hot water for bathing they would still use cold bathing as a mental and physical therapy. Taking a dunk in an icy lake after a sauna is a common activity in Finland and the other Scandinavian countries and Rickson Gracie, a legend in Brazilian Jiu Jitsu, would often sit in cold water as part of his training and recovery.

So what benefits might you gain from such a masochistic activity?

 

Physical benefits

 

The Thrombosis Research Institute of England put out a study with some evidence linking the increase in metabolism due to the body fighting the cold to a stimulation of the immune system, increasing white blood cell activity. The same study also indicates an increase in testosterone. A hormone essential for particularly for men in regard to libido, fertility, strength and energy, but also an essential hormone for similar reason in women.

Many athletes use various cold therapies to aid recovery and reduce inflammation caused by their training. Alternating between hot and cold in the shower can aid circulation. Because, cold water causes your body to restrict blood flow and send it to your organs and away from your extremities and hot water does the opposite.

Taking a cold shower daily can be a cheap (or should I say free) and less harmful (please read the warning at the end) than regularly taking anti-inflammatory pills if you suffer from chronic pain and inflammation.

 

Get started

 

I recommend you start by having a normal shower. Over the course of a week spend the final 15 seconds in a progressively cooler temperature until you are using the coldest possible water.

Then go from spending 15 seconds to 30, then 45, then 1 minute and so on. I have found that once you get used to the cold it is no longer a shock to your body. Then you can start to actually look forward to the cold!

An extra bonus is that you can save on your water bill as I guarantee you won’t be spending as long in the shower!

BE WARNED: if you suffer from heart disease or high blood pressure then this may not be for you. The shock of using cold water can put extra strain on the heart. Please take extra caution and try doing progressively cooler showers instead of going straight to cold.

 

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164-365 (Year 6) Cold shower :( | My shower runs cold, a plu… | Flickr