Diabetes Prevention

In the last blog we discussed the physiology of diabetes what happens to insulin and some of the symptoms of diabetes. Quick recap, insulin is the hormone that regulates blood sugar levels. There are two types of diabetes: type 1 and type 2. Type 1 is when the body does not produce enough insulin due to an autoimmune issue (this type is often due to congenital issues). Type 2 is when there isn’t enough insulin or insulin becomes less sensitive due to the increased in take in sugar which is often caused by dietary problems. Today we are going to discuss how we can take preventative measures to avoid having diabetes.

 

Unfortunately, there is no way of preventing type 1 diabetes. However, there are ways to check for it at an early age. The best way is to do blood test. As for type 2 diabetes, it often stems from dietary issues and lifestyle choices. So the best way to address the issue is through alterations in those aspects.

  • Firstly, cut out most if not all processed sugars and refined carbohydrates. As we have discussed, diabetes is caused by increased blood sugar level. This causes a decrease in insulin sensitivity or the body is not able to keep up with insulin production.
  • Secondly, drink water as your primary beverage. Chances are if you have diabetes, you probably don’t drink a lot of water. As a recommendation, we should not have more than 9 teaspoons of sugar every day. However, 1 can of a regular size soda already consists of 8 teaspoons of sugar! This is why if you want to prevent yourself from having diabetes, drink mostly water as your primary beverage!
  • Thirdly, cut out processed foods. A study showed that a diet that consists mostly of processed food increases the change of diabetes by 30%. Yes, that can of spam, corned beef or that packet of two minute noodles is easy to make and tastes pretty good. But if you want to decrease the chances of getting diabetes, throw that stuff out. This is because during the processing, many preservatives are added to it and a common preservative is sugar!
  • Finally, complete more exercise! Exercise has many benefits, one of the benefits is that it increases insulin sensitivity. If insulin is more sensitive, your body will be more efficient at handling and processing sugar and there will be less stress on the body when it comes to producing insulin. Additionally, exercise can help you lower body fat and body fat actually lowers the effectiveness of insulin detecting sugar.

 

If you have type-1 diabetes, you can’t do much about it. All you can do is watch out for your diet and live a healthy lifestyle as much as possible. If you want to prevent yourself from getting diabetes following the 4 tips that was mentioned above is a great start. Remember what you do with your body is up to you. You feed your body with good fuel only good results will appear.

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How To Flight Proof Your Body

Going on a long flight? Bus ride? Car ride? You may have experienced the unpleasant experience of being crammed in a seat for hours. You get agitated, your muscles begin to ache, and there’s nowhere to hide from the pain.

We came up with these tips to reduce the physical stress on your body that comes with travel. This applies to all situations where you find yourself stuck sitting in one place for hours.

  1. Pump your ankles.

    • Sitting for long periods means that the muscles that are used to pump blood and fluid up your legs aren’t active. This leads to swelling and blood pooling over time. While the swelling isn’t dangerous, blood clots can form a deep vein thrombosis, which can be a dangerous and life threatening condition. So be sure to keep your ankles moving!
    • Fully extend your legs out in front of you (if you have the leg room, if not, extend out as much as you can) and move your ankles side to side as well as up and down. This can help with ankle stiffness, swelling and pain.
  2. Keep hydrated.

    • Especially if you’re in an airplane, the cabins have very low humidity and can lead to accelerated dehydration.
    • Drink plenty of water the day before your flight as well as during your flight.
    • Avoid drinks that tend to dehydrate, such as caffeinated and alcoholic drinks, before and during your flight.
  3. Move as much as you can!

    • It’s a bad idea to be sitting for long periods of time in any context. On top of that, you’ll end up in uncomfortable sleeping positions if you decide to doze off.
    • This can lead to pain and dysfunction in your hips, back, shoulder and neck, so it’s a good idea to address this by getting up and walking around every 30 minutes if you can.
  4. Stuck sitting? Try some Pandiculation.

  • Pandiculation is basically stationary stretching. You’ve already done it naturally upon waking up when yawning and stretching your body.
  • It can be done to every part of your body.
    • Reach your hands upward to the sky.
    • Extend and stretch your legs.
    • Move your neck in every motion. Look side to side, up and down. Bring your ears towards your shoulders side to side.
    • Expand your chest while bringing your shoulders back.
    • Move your body in all directions where you feel restrictions.
  • Do these movements slowly and feel where your tension lies and focus on stretching out those areas. Just be careful not to bump your neighbour.

Movement is medicine, so just remember to do what you can with what you’re given. Happy and healthy travels!

 

Chiropractor Auckland

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This blog is sponsored by Little Ninja & Priorityfitness

 

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Avoid Neck Pain While Carrying Your Bag

It’s very easy to choose fashion over function without even thinking about it. You’ve got to feel good about what you’re wearing and that often means going for the fancy purse or handbag over the practical option. However, this comes with its consequences since the weight offset can lead to shoulder, headaches, neck and/or lower pain and dysfunction.

While carrying a heavy enough bag on one side, your natural gait (walking pattern) can change since your center of gravity will shift to one side. This leads to muscle imbalances and certain muscles working harder than others, which then leads to the dysfunction and discomfort.

The following are 5 tips you can use to reduce the negative effects of carrying a bag on one shoulder.

  1. Only carry what you need
    -Lowering the weight that you carry can significantly reduce the stress and strain on your body. The amount of unused contents in our bags can be surprising sometimes. Plan ahead and know what you need on which days to make sure you’re only carrying what you need. Your body will thank you
  2. Switch sides
    -This one can be difficult due to your body getting used to carrying your bag a certain way and favouring one side. However, it’s worth getting into a habit of switching shoulders to help with your body’s muscle imbalances and asymmetries.
  3. Choose bags with dynamic/alternative strap options.
    -Certain bags have handles that you can hold in your hand or longer straps that you can wear across your body. This can help bring some variety to the way you carry your bag and the cross strap options can help better distribute the weight across your body.
  1. Consider switching to a backpack
    -Luckily, there are many stylish backpack options nowadays that you can choose from. Two strap bags are much better for weight distribution and symmetry. Get out there and see what you can find!
  2. Opt for smaller bags
    -Bigger is not better in this case. When you have a bigger bag, you’re more likely to put more stuff in there.

Using these strategies can help you make your fashion functional. Feel free to consult with us about bag options or any pinch points you feel while carrying your bag around.

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

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Core: Side Plank (4/7)

[embedyt] https://www.youtube.com/watch?v=FYnOjUuOmv4[/embedyt]

This blog is sponsored by Little Ninja & Priorityfitness.

Chiropractor Auckland

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Core: Bird Dogs (1/7)

[embedyt] https://www.youtube.com/watch?v=YD6g6a6AC40[/embedyt]

This blog is sponsored by Priorityfitness.

Chiropractor Auckland

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Taking Control of Stress

Control? Why?

 

Work, kids, school, money, exercise, eating… What do these all have in common? Well, they can stress you out to the point of ripping your hair out OR inspire and motivate you to get out of bed and do what you do every single day. The KEY is to find your stress sweet spot and use it to fast track your goals, and potential.

Too much stress can get in the way of you and your goals… Maybe even lead to you crashing and burning. However, too little stress can slow down your progress because you’ll get bored. Let’s find out how to hit that optimal point of stress to keep you at the top of your game.

First, let’s go through the difference between a positive and negative stress response. Stressors aren’t necessarily good OR bad, it depends on your response. A positive response means you’re feeling energized, focused, pushing the boundaries of your comfort zone, balancing stress and rest, and learning and growing through the process. A negative response leads to you feeling weak, distracted, in need of rest, not challenging yourself, and can even lead to weight gain and metabolic, hormonal, and immunity disruptions.

 

How do I deal with this?

 

How? Well first you’ve got to recognize what factors are out of your control and more importantly, which factors are IN your control. Also, if you’re stress resistant by nature and have had lots of practice at handling stress growing up, your view on stress may be that it is a challenge to tackle. But if you’re stress prone and have had little practice dealing with stress, you may find yourself looking at stress as a problem to avoid. If you’re having a hard time changing your attitude and view on stress, look at building a strong support network and changing your environment to have more time outdoors in nature or with loved ones.

It’s important that you look at your current stress load and ask yourself “does it have to be that high or that low?” Think about your goals and how your actions align. Find out what’s worth taking out or adding in.

 

What does it feel like?

  • Too low: bored, unfocused, purposeless
  • Too high: anxious or obsessive, panicked, stuck
  • Just enough: energized, engaged, actively moving towards goals

 

A great way to address inspiration and energy is to learn how to set effective goals. We’ll be releasing a blog post diving into this topic further in the near future. But until then, go read up on the last blog titled “How NOT to set goals”. Do this too get started on the perspective you should be taking when approaching goals.

For rest and recovery, there are many things that you can do! A lot of it depends on personal preference, but here are 4 examples to get you started.

  1. Practice relaxing activities: Walking, massage, deep breathing, laughing, yoga, meditation, and even (especially) sex, which is not always relaxing.
  2. Get outside: take your walk outside for improved mood and lower stress hormones and heart rate. Getting moderate sun exposure is ideal and helps increase mood and vitamin D levels.
  3. Adjust your exercise routine: the most effective way to approach this is with a mix of strength training (weights), conditioning (cardio, intervals) and low-intensity recovery (walk)
  4. Practice self-compassion: ask for help when you need it. Get counseling if you’re feeling helpless, know your limits and unplug regularly.

If you follow and apply these recommendations you’ll be well on your way to taking control of your stress. Stay tuned for more valuable blog posts!

Your Trusted Chiropractor Auckland

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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.

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How NOT To Set Goals

We all have goals… Health goals. Financial goals. Personal Goals.

 

When you ask yourself “what exactly is my goal?” it seems easy to answer. Just name how much weight you want to lose, how much money you want to have or what kind of relationship you want to have with your spouse.

 

That’s how most people do it… But are they doing it right?

 

Not really… If it were that easy, we’d all be washing dollar bills over our chiselled abs while sunbathing on a picture-perfect date with our partner.

 

Proper goal setting requires a plan to get things done. It needs to be centred around ACTION as opposed to results. You can want and dream all you want, but until you DO something about it, it will just remain your want or dream.

 

Examples of “result-based goals”:

  • I want to lose 30 pounds
  • Deadlifting double my weight would be cool
  • I want more energy during the day to play with my kids

 

Now there’s nothing wrong with these types of goals. Wanting something is a starting point and it’s always helpful to start with the end in mind so that you know where you want to end up. But wanting is NOT enough.

 

Why?

 

Because, often times, we can’t control results. They’re affected by environmental factors (super busy at work, exam week, kids get sick) and physical factors (you travel a lot, you’re getting older, your injury or illness is holding you back).

 

You can’t control your body’s state, but you can control what you do with it.

 

That’s why “ACTION-based goal” are so crucial. They focus on what you do have control over.

 

Here’s an example: “I want to lose 30 pounds” (RESULTS), “I’m going to focus on eating slowly this week and note how I feel” (ACTION).

 

Now it’s not obvious how “slow eating” relates to losing the 30 pounds, but it helps you pay more attention to what you’re eating and over time will make it easier to make better food choices as well as feel more satisfied for longer. Once that becomes an established habit, you can move on to building other successful health habits like drinking more water, going for walks, working out 3 times a week, etc.

 

This way you also won’t be fixed on the result and attached to “failure”. If you struggle to start a habit, just make it easier for yourself – if you can’t eat slowly for every meal, schedule time during the day to eat one meal slowly having a nice chat with the family or friends.

 

See how that works? All you have to do is change the frame with which you look at your goals and all of a sudden what you have to do becomes clear and you’ll be on your way to establishing positive, sustainable habits for your success.

 

Happy goal-setting!

 

Your Trusted Auckland Chiropractor

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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!

 

Your Trusted Auckland Chiropractor

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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

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