Blue Light: The Good & The Bad

Every sort of screen emits blue light and how many hours do we spend sitting in front of a screen every day? We are looking at screens every day whether it is watching shows, scrolling through social media, or doing office work. By the end of the day, we probably spend a good 12-15 hours on a screen. As a result, we will definitely be affected by blue light somehow. So today we’ll break down some of the effects of blue light.

 

Pros

  • Blue light helps regulate our circadian rhythm. Blue light can be found in the sun. Every day we are woken up by blue light. It is what triggers us to wake up. Without it, we will be in hibernation most of the time.
  • Blue light stimulates alertness, memory and cognitive function. This is because blue light increases the speed of neuron growth and strengthens neuron connection in the hippocampus. As a result, we become more focused and retain information a lot easier.
  • Apart from brain growth, blue light also stimulates eye and vision growth. Children at a young age needs to be exposed to a moderate amount of blue light in order to for their eyes to grow. The key work there was MODERATE. Too much blue light can also be bad but we’ll touch on that later. Some studies show that too little blue light can actually stunt growth and can cause near sightedness.

Cons

  • Blue light decreases sleep quality. While blue light keeps us up it decreases melatonin production. Melatonin is a hormone created in the pineal gland that controls sleep cycles. Due to the shorter wave lengths from blue light, the body becomes more sensitive to it as a result, delta brainwaves which is induces sleep is also supressed.
  • Too much blue light can lead to eye strain. Human eyes are not very good at filtering out blue light due to the shorter wave length. Since the wave lengths are shorter, it scatters more than other colours making it harder to focus. At the same time it reduces contrast in other colours. As a result, our eyes need to work extra hard to filter out this out unnecessary colours thus leading to eye strains.
  • Finally, too much exposure of blue light may increase the likelihood of macular degeneration. Again due to the shorter wave length of blue light, it is easy for it to penetrate the retina (the inner lining at the back of the eye). This is where most of the light sensitive cells are located in the eye. Too much blue light can actually damage these cells. As these cells degenerate further, it can lead to permanent loss of vision.

 

Blue light is a natural source of light that can be found anywhere. This light is very important since it helps with waking us up, increasing brain function and growth. But due to technology and lifestyle we may be being overexposed. Too much of anything can be bad, with blue light it decreases sleep quality, lead to eye strains and may increase the likelihood of macular degeneration. There are a couple of ways to decrease the effects of blue light. One, spend less time in front of screen. Especially 30-60 minutes before you go to sleep so you can increase sleep quality. Second, wear glasses that filter out most of this light. This way your eyes will be less stressed. Remember blue light in moderation is good but too much of it can worsen your health.

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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.

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Pregnancy and Chiropractic

What changes does the body go through during pregnancy and how can chiropractic care help?

Pregnancy is a beautiful thing as you are growing a brand new human inside of you. However, while this is happening, it causes a lot of changes in your own body too. Different changes happen throughout different parts of your pregnancy and will differ from mother to mother, as no two pregnancies are the same. While these will be different for everyone, these are some of the changes you can expect as you progress through your pregnancy.

First trimester in pregnancy

It is very common during early pregnancy to feel very fatigued and low on energy, as your body adapts to all the changes it is going through. It’s also common to experience some nausea and vomiting due to the pregnancy hormones, these may also cause some emotional symptoms. You will likely need to urinate more as the baby starts growing and starts pressing on your bladder. Heartburn, constipation, and lightheadedness are all common in the first trimester. You will also start noticing skin, breast, vaginal, and stomach changes.

Second trimester in pregnancy

Most women have a lot more energy in the second trimester than they do in the first trimester, and are less likely to experience nausea and vomiting. Your stomach will continue to grow as your baby does. Your skin will continue to change. You may start experiencing pain in your legs due to the growing baby placing pressure on nerves and blood vessels. You may also start to experience pain in your back, hips, and pelvis. This can be because of the pressure your growing belly is putting on these areas, and because your ligaments start to relax to allow your pelvis to move in order to be ready for childbirth. You may also experience some stomach pain as the muscles and ligaments supporting your uterus stretch.

Third trimester in pregnancy

It’s normal to start to feel fatigued again. You will feel your baby start to move more and are likely experience some swelling throughout your body due to slower blood circulation and fluid retention. Some women experience numbness and tingling in your arm and legs due to increased pressure on the nerves throughout your body. You will likely still experience the same types of pain as you did in the second trimester.

How can chiropractic assist me through my pregnancy journey?

As you can see above your body goes through numerous changes as you go through your pregnancy journey. It is important to give your body as much support as you can throughout this time, and chiropractic is a safe and natural way to assist your body to be as strong and healthy as it can be while you are growing a baby inside of you. There are many different chiropractic techniques that can be utilised for the pregnant body, and all chiropractors are trained in how to provide care specific for a pregnant person. Here are just some of the ways that chiropractic can assist you on your pregnancy journey.

1. Lower back pain

As your stomach grows this changes your posture, your weight bearing, and the way you walk. All of this puts stress on the joints of the lower spine, which can sometimes result in lower back pain. Chiropractic is able to get those joint moving and functioning properly, which decreases the stress on them, and regularly results in less pain.

2. Balance pelvis

The ligaments of the pelvis relax and the pelvis expands as the baby grows. This however can sometimes cause weakness and pain in the hips and pelvis. Chiropractic makes sure all of the joints are moving and functioning well, so as they move and change they are still strong, stable, and balanced. This can decrease pain levels and allows the pelvis to safely expand to allow room for the baby to grow and move into the best position possible.

3. Abdominal pain

Abdominal pain during pregnancy is usually caused by stretching of the ligaments that are attached to the uterus, as the uterus expands to accommodate the growing baby. This tends to cause cramping and discomfort. There are specific chiropractic techniques, such as Webster technique, that help to relax these ligaments to ease pain and cramping as they stretch.

4. Decrease pain killers

Anything that the mother ingests, the baby will also take into their system. Chiropractic has been shown to remove up to 85% of pain symptoms that pregnant people experience, thus reducing the need for painkillers, and decreasing the baby’s exposure to these medications while in the womb.

5. Increase nervous system function

Chiropractic is all about removing interference from the nervous system so that it can work at its best. As the nervous system is the master controller of all body systems, including the reproductive system, chiropractic care allows the body to function at its best while it is going through all the changes of pregnancy. This is why people notice other benefits other than those mentioned above, such as increased energy and less heartburn, and why chiropractic is extremely beneficial in all stages of pregnancy.

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Bringing Back The Willpower

 

Willpower

 

For years, self-help authors have been writing about willpower. The most popular notion being that we start out with a set amount of willpower and as we perform tasks throughout the day, our level of willpower depletes until we no longer have any left for the day.

However, this doesn’t make sense when translated into reality. I’m sure you’ve had days where you got way more done than usual… Maybe you were left feeling energized to do more after. And then other days that were complete write-offs and you might as well have stayed in bed.

So why is it that 9/10 times when we make big promises to change for good, we end up right back where we started? Well, there are a few reasons:

  • Trying to introduce too much change at once
  • Never creating a solid action plan to work from
  • Not addressing the life patterns that keep old habits around

But mostly, down to its core, it’s about how we perceive willpower.

Improving your life requires change. You might be trying to lose weight, eat healthier, get to bed earlier, clear your overloaded inbox, etc. All this requires that you draw on your willpower to actually get it done.

So what is willpower exactly? Well, you may know it by other words: determination, drive, self-discipline, self-control, etc.

Essentially, it’s all the things that raise your heart rate and make you sweat a bit because you’re making yourself do something you don’t really want to do – even though you probably should.

We used to think that it was a limited resource that we would have to draw upon and as we used it would eventually run out, but the research tells us otherwise. Stanford researchers asked 153 students about their attitudes towards motivation and willpower. Those that believed that willpower was a limited resource felt drained and depleted after a difficult task. And those that felt that it was cumulative, meaning that it builds as tasks get done, did better on every following task. The mind works in mysterious ways.

 

So what does this mean for you?

 

Well it means that how you THINK about willpower translates to how you ACT. Your own self-talk and beliefs determine how you handle a difficult situation and can mean the difference between getting good or bad results out of it.

For example, if you can’t find the motivation to get to the gym, try to re-frame the situation. Tell yourself every time you get your butt into the gym, you’re more capable of doing other things like getting home and cooking a healthy meal. This way you feel more energized and empowered when making changes.

 

If you’re lost on how to approach this, here are some action steps:

 

  1. Ask yourself about your understanding of willpower. How do you think it works? Consider how you define it and how that affects your actions.
  2. Use this prompt (or better yet, make your own): Following through on my new habits makes me feel like I’m capable of anything.
  3. The next time you feel like you’ve run out of willpower, ask yourself how you can reframe what it means to you. What success have you already achieved and how can you draw energy from those successes?

If you mix your willpower in with some positive self-talk, self-compassion and social support (think accountability) you’ll be serving yourself some savoury success soup.

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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.

 

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What You Need To Know About Sugar

Is sugar bad?

 

Should you avoid it? This is possibly one of the most controversial topics in diet and health, but today, we’re going to tackle it with hard-core science and unveil the facts you need to know.

First, let’s define exactly what we mean by sugar. Is it the white stuff you scoop into your coffee? Well it can be, but that’s only one type of sugar, called sucrose. Sugar is actually a group of molecules that share a similar structure, so it’s actually more appropriate if we refer to them as sugars. Sugars are a type of carbohydrate known as “simple carbohydrates”, which means they digest more quickly.

You have taste receptors on your tongue for sugars that tell you “this is delicious” because naturally, sweet foods like fruits are full of vitamins, minerals and energy. Nowadays, there are some not-so-nutritious foods that are packed with sugar. The tricky part about this is that everyone reacts to sugar differently. Genetically, some of us want it more, some of us like it in small doses and some of us like it so much that the more we eat, the more we want.

 

What does the data say about sugar’s link to weight gain?

 

Well no single thing – including sugar – causes weight gain. A study was conducted comparing the low-carb diet to the low-fat diet when the calories were kept the same and the researchers concluded that there was no advantage to either diet over the long term.

One thing that definitely contributes to weight gain is an increased caloric intake. So if you’re one of those people that loves sugar so much that it always leaves you wanting more; then it’s a good idea to restrict yourself from sugar because eating it will most likely make you eat more of it and that will increase your overall caloric intake, which can lead to weight gain. It’s all about experimenting with your body and finding what works.

 

What does the data say about sugar’s link to diabetes?

 

 The short answer for this one is that managing sugar intake is just one piece of the diabetes-prevention puzzle. The biggest change you can make to prevent or reverse diabetes is to limit your fat intake that comes from all the animal products you eat such as red meat, pork, cheese, dairy milk and eggs. Research has shown that these types of fats are actually the biggest culprit driving diabetes. For more info watch the documentary ‘What The Health’ on Netflix.

This doesn’t give you permission to have fizzy drinks with your meals (bad idea). What it does is give you more insight on what you SHOULD focus on when looking to prevent diabetes, which is weight and body fat management. This is backed up by a LOT of research.

 

So… How much should I eat?

 

The point of this article is not to remove your guilt of eating sugar.  It’s not a health food and it doesn’t even add a whole lot of nutrient value like protein or omega-3 fatty acid does. But you can’t blame one thing for all your health problems. Being aware of your sugar intake is probably a good idea. As a guideline, limit sugar to 10% of your intake. But ensuring that you’re eating real whole foods for proper nutrients and finding a way to move and exercise more often has far greater benefits. Focus on the big rocks before the pebbles, and you’ll find navigating health a whole lot easier.

 

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Pillar No. 1: Sleeping Well

Introduction

So you’ve been consistent with your eating and your workouts for quite some time now, but for some reason the results you were expecting just aren’t happening. You need answers. What could possibly be happening?!

Well, have you considered your sleep habits?

Everything is dependent on proper sleep quality. From your performance during exercise to clearness in your thinking, all your functions are influenced by your sleep in some way. So it only makes sense that you get enough of it, as well as the best possible quality.

Unfortunately, more and more people are dropping below the minimum hours of sleep required to keep health problems in check and suffering from poorer sleep quality due to lifestyle factors that they would not have expected to play a role.

 

How do you KNOW that your sleep habits aren’t working for you?

1. You can’t think clearly

Our experiences and information accumulated throughout the day gets integrated into our memory while we sleep. Disrupting this process can lead to forgetfulness, confusion and reduced concentration.

 

2. Your mood is low

Sleeping refreshes neurotransmitters and regulates hormone production. Less of it leads to increased stress, unhappiness and decreased regulation of emotions.

 

3. Your immune system seems weak

Not enough sleep can decrease immune cell count and increase inflammation, which may lead to you getting sick more often and having an increased risk of inflammation-related illnesses.

 

4. You’re not losing weight

This one is a double whammy because not only is poor sleep linked to excess body fat, but excess body fat can reduce sleep quality. Talk about a vicious cycle!

 

5. You’re struggling through your workouts

As mentioned before, sleep allows your body to refresh neurotransmitters, but it also aids in flushing our energy-draining metabolites to help with nervous system activity, reaction time and endurance capacity.

 

Now, how do you ACHIEVE a good night’s sleep?

1. Wake up at YOUR appropriate time

When woken from a light sleep stage, you feel way better and more alert. Look into purchasing a device or downloading an app that senses sleep cycles and awakens you at an optimal, personalized time

 

2. Start moving

When it’s time to wake up, don’t think, just sit up, put your feet on the floor and start moving. It seems to help speed up the waking process.

 

3. Mind your caffeine and alcohol intake

Try to avoid having daily caffeine and alcohol as these can interfere with proper deep sleep. Save them for treats or special occasions only.

 

4. “Empty your mind”

This Bruce Lee quote rings true in more ways than one, and it DEFINITELY applies to sleep. Sometimes we’re just so frazzled with thoughts in our head that it can make it hard to fall asleep. There are many tools you can use to help this, such as meditation, quiet reading or you can try this: grab a pen and paper and get whatever thoughts you have floating in your head on that paper. This is quite therapeutic and can help you achieve genuine relaxation.

 

5. Get at least the minimum hours of sleep (7 hours)

Sleep should be made a priority, but it can be tough to see its benefits compared to the immediate urge to scroll through Instagram or watch one last Youtube video. Invest in your future and plan for proper sleep. Most people NEED 7-9 hours a night. If you’re way under this now, that’s okay. Just know that you’ll have to work your way up slowly. Try adding half an hour of sleep at a time and you’ll feel the difference.

 

Conclusion

Now you’ve got the why, what and how about getting a good night’s sleep. None of this is useful though, unless you put it to practice. So take even just ONE of these strategies and try it out. Your body and mind will thank you for it 😉

 

Tips for a better sleep

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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.)

 

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The Effects of Fizzy Drinks on Children

Introduction

Carbonated drinks also known as fizzy drinks are consumed by a large majority of the population in New Zealand. In 2006 New Zealand was placed 6th as the highest consumer of sugar globally. The American Heart Association has recommended that children should be consuming no more than 3 teaspoons per day. However, Kiwi children are consuming 26 – 33 teaspoons of sugar per day. A large portion of this is from drinking fizzy drinks. How is this sugar-loaded beverage affecting our community and our children? We will look into the dire effects it has on our children and other alternative drinks that are healthier for the community.

 

1) Obesity

For starters, kiwi children are battling against obesity. With 1 in 8 children being obese and a further 21% of children being overweight, New Zealand is the third most obese nation in the world. Over the years the kiwi diet has seen an increase in energy-dense, a poor nutrient diet with little change in physical activity. Fizzy drinks are high in sugar and are used for quick energy when consumed. However, when sugar isn’t used up they get stored in our body as fat. Another research has shown that carbonated drinks increased the production of ghrelin. Ghrelin, also known as the “hunger hormone” is a hormone that increases the urge to eat. Due to the increase in this hormone people are more likely to eat therefore, we can see an increase in weight.

Children obesity

 

2) Caffeine

Sugar in these beverages isn’t the only problem we need to look at. Sodas have a lot of chemicals that affect the physiology of a child dramatically. One common toxin in these beverages is Caffeine. For adults, the effects of caffeine can be very mild in moderate consumption. However, it is not the same for children. Some research has shown children who drink caffeine regularly had decreased attention spans. Caffeine can also affect children’s sleep drastically affecting their studies.

Adverse effects of caffeine on children

 

3) Bone density

Another reason why children should stay away from carbonated drinks is that it can weaken their bones. Phosphoric acid is a chemical used to enhance the flavor of carbonated drinks. But due to the properties of this chemical, the minerals instead of reaching your bones leave out your body. Ultimately we will have low calcium levels in our bones or weakened bones. The research shows a correlation between having weak bones as a child and bone-related problems as an adult.

Fizzy drinks can weaken bones of children

 

Conclusion

Adults have the biggest influence on children when it comes to diet and the food children consume. Adults must be aware of the consequences it has on children in the long run. Fizzy drinks may be more delicious for kids due to all the sugar. But adults must educate children about the importance of health if we want to get healthier as a nation.

Parents as role models for their kids

 

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More Green Tea, Please!

Introduction

“Tea is the second most consumed drink after water.” Some say green tea is the healthiest beverage to drink. Many people rave the benefits it has on the body due to its high levels of antioxidants and nutrients. Drinking green tea regularly definitely has a positive impact on the body. Today I am going to explain these benefits and why you should be drinking more of this.

 

Benefits of green tea

The most bioactive compound found in green tea is called epigallocatechin gallate (EGCG). EGCG has many notable health benefits. For one, it is a powerful antioxidant which helps neutralize oxidative damage from free radicals. Free radicals are molecules which attack your cells and are seen increasingly through age. The brain uses a whopping 20% of the oxygen we breathe in, thus being more prone to oxidative damage causing neurological disorders, neurodegenerative diseases and even decreasing cognitive functions. EGCG safely interacts with these free radicals and stop cells from being destroyed.

Another benefit green tea has is increasing your concentration and alertness. Due to an amino acid called L-Theanine it increases the levels of neurotransmitters serotonin, dopamine and GABA. This increases motivation, improves recall, learning and positive mood. L-Theanine also has a relaxing effect without the sedation making you drowsy.

So you drink coffee to get you through your day? What do you do when you take a caffeine crash? Some people drink 3 – 4 cups of coffee a day just to wake themselves up from their previous caffeine intake. What if I told you green tea can give you the same boost in energy without the extreme tiredness, irritability and inability to concentrate. Like coffee, green tea has caffeine. While this is nowhere enough to give the same effects as coffee, green tea has L-Theanine. Like I explained earlier this amino acid increases concentration and alertness and coupled with caffeine it can boost your mental performance without the side effects.

Some studies have shown that drinking green tea can help intensify levels of fat oxidation and the rate at which your body turns food into calories. Due to a compound known as polyphenol studies are showing that it can help decrease body fat.

 

Conclusion

There are so many more other benefits from drinking green tea regularly that it is hard to count. To sum up, green tea can greatly improve concentration levels, reduce chances of neurological diseases, boost your energy and even help you lose body fat. If someone asked what the healthiest drink in the world is, green tea would be the answer. Why don’t you go and have a cup yourself and see the changes.

Benefits of green tea

 

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