Ways to Increase Endorphins

Don’t we all like to be happy all the time? During this time, I feel it would be a good opportunity to share some hope and bring some joy while we are locked in our own house! The main hormone that triggers happiness in our body is endorphin. So this week, let’s talk about a couple of natural (and legal) ways to release endorphins in our body.

 

  1. I’m pretty sure we’ve all hit a low point in our lives before, whether it’s a terrible break up, someone passing away or when you’ve lost all hope. During those times we may have stuffed ourselves with our favourite food. Eating is often a go to way for people to cheer up during these hard times. That is because eating your favour meal triggers your brain to release feel good hormones like endorphins! But don’t go overboard as we know there are bigger health complications due to obesity!
  2. This is one that I personally do whenever I’m not feeling at 100%. That is exercise. Exercise is a great way for you to forget about all your problems for a short period of time. That is because all forms of exercise triggers the body to release endorphin. This can be anything from cardio training, weight training, HIIT training or even sports. Perhaps it is a good time to release all the negative energy and use it as fuel to get fit and feel good at the same time.
  3. There is something special about Mother Nature. Nature literally mother’s us when we are down and helps us feel better. Going out doors is a great way to release endorphin. Especially, in a place which is nice and empty. Although it is difficult in this time right now, a simple method is to go out in your garden and enjoy the sunshine. That’ll have to do for the time being!
  4. LOL literally laugh out loud. Why do we laugh? Usually something happy or funny happens. When we laugh out loud, our brain releases so much endorphins that it can even increase our pain threshold. Use this opportunity to binge watch on a comedy like Friends or Brooklyn Nine-Nine. Those shows will crack you up.

 

I have just listed 4 ways to raise endorphin levels while we are all being quarantined. These are difficult times but if we all just stick together as a nation, we are bound to go through this tough patch! Hopefully, these 4 tips will help you cheer your day up and bring you hope!

 

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Endorphins | Can't seem to find a picture of the little bugg… | Flickr

Calm Your Nervous System

The modern era is beautiful, full of technology, plenty of food and some of us may be able to afford luxuries that were only accessible to maybe 0.5% of the population. This is because most of us now have a stable income to support the family. However, due to this stable income, we always have deadlines and criteria to meet. This may put our brain and nervous system in overdrive due to the constant stress. This state of mind means our nervous system is in a sympathetic state. Constantly being in a sympathetic state can lead to high blood pressure, being extremely fidgety and being in constant stress. So today we’ll go over a couple of ways to calm your nervous system down so you can be less stressed and enjoy your life more:

 

  1. Something we can do straight away is to take a deep breath in. Deep breathing is a great way to get your body to relax and calm down. However, most of breath with our accessory muscles (your shoulder, sternoclavicular mastoids and scales) when we are stressed. The correct way to breath in instances like this is to breathe with your diaphragm. To breathe with your diaphragm is actually easier than you think. Instead of raising your shoulders and sucking in your belly, do the opposite. Drop your shoulders and push your belly out when you are breathing in! This is something simple but very effective, so give it a go next time you need a second or two to calm down.
  2. Spend some time in nature. There is just something very relaxing about nature, it reduces fear, stress and anger. One reason being there is a fresh supply of oxygen when you are in nature. You will literally be surrounded by trees and other plants and they produce fresh negative-ion oxygen which is scientifically shown to calm you down. Another reason is due to increased exposure to natural light. Natural light is shown to improve your and regulate your sleep pattern. We know that better sleep more relaxed and balanced nervous system.
  3. Put down your device. In this modern age, we are often multitasking. From reading emails, typing up document, making an Excel spread sheet to scrolling through social media. Our minds are always occupied on what is in front of us. So drop your device, focus on one thing, and practice being mindful. It can be anything from reading a book, playing music, drawing or anything that does not require an electronic device.
  4. Finally, practicing meditation is a great way to calm your nervous system down. A lot of the time we are anxious as we are trying to think about the future and we don’t enjoy the present. Mediation is a great way to bring you back to the present. This helps quieten your brain. This does not mean we are shutting problems down and pushing them away, it just means we learn to accept them. By doing this your brain will be less stressed thus allowing you to come up with better thoughts and outcomes.

 

Due to busy schedule we are all in now, we are always anxious and stressed. This means our nervous system will constantly be in a sympathetic state and in overdrive. Those are just 4 easy things to do when we are in overdrive, there are many more. Try different techniques and see what works for you!

 

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Nervous System Free Stock Photo - Public Domain Pictures

Morning Exercise Benefits

We have mentioned many times about the importance of consistent exercise. However, most of us just exercise whenever we want and do not have a set routine. But for results to show, it is best to be consistent. So is it better to work out in the morning or the evening?

Well in this first part, I would like to discuss the pros and cons of working out in the morning.

 

Positives:

  • Working out in the morning can give your day a kick start. Most of us are a bit slow in the morning. However, if we exercise first thing when we wake up, it’s a natural way to boost metabolism. It can be even more effective than coffee and it will provide you long lasting energy for the rest of the day.
  • You are more concentrated during the workout. When we exercise the first thing in the morning, we have no thoughts in our minds. Additionally, most people may not even be up by then so it is less likely that you will have distractions going on. This could be emails that you need to reply, text messages and phone calls. You will be more in the zone as many people are still asleep at that time during the day
  • Morning workouts have shown to improve the quality of your sleep. This is because your body will have had the whole day to settle down from the adrenaline and the endorphins. Additionally, it’ll help the body to release melatonin (a hormone that helps sleep cycle) earlier in the evening. Thus it will allow you to go to bed early and wake up early.
  • It burns more body fat than working out in the evening. This is because you are working out on an empty stomach. Our muscles need fuel for it to function. If we don’t have food in our stomach, our bodies will feed off what we have stored first. That first fuel source is fat.

 

Negatives:

  • Increase likelihood of injury. In the morning, your muscles and ligament are at its stiffest point. This is because while you were asleep, everything in your body would have been still for at least 6 hours. The best way to counter this is to do a thorough warm up before you start your work out. This way, you muscles will be able to function at its best.
  • You might to be able to perform as well as you would like. Again this relates to the point above being that your body is still in a rested states and joints aren’t functioning properly. Research has shown that the optimal muscle output is during the evening or late afternoon. This is due to the fact that your body has had the entire day to acclimatise to proper tension and movement. Again, to counter this problem is to do a very good workout to get everything functioning as well as it can in the morning.
  • Burnout may happen if we push ourselves way too hard. This is because the body is functioning at a high intensity on an empty stomach. I know it can be more effective at burning fat but pushing it over the line may be harmful. Your body may not be able to take it. So the best way to counter it, is to work out at 80% rather than 100%. This way, your body will avoid burnout but it is still effective.

 

This blog talked about the positives of doing an early workout. There are many great things about it such as more energy throughout the day, less distractions, improve sleeping quality and more effective in fat burning. However, if we don’t warm up properly working out in the morning can lead to more injuries and a decrease performance during the work out. Additionally, it may even cause fatigue and burn out if pushed too far. Next blog will be about the benefits of working out in the evening. Hopefully by then you’ll find the most suitable time for you to do your exercise.

 

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Morning Exercise Stretch | Eric Sonstroem | Flickr

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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Blue Light | djmicromix.wordpress.com/2009/02/24/blue-a-tech… | Flickr

 

Exercises for Pregnancy

Giving birth takes an incredible amount of physical effort… so be prepared! We’re going to share some exercises for all you mothers to be that won’t only help with your pregnancy, but also give you more energy, better sleep, less back pain and overall a much more pleasant pregnancy experience.

It’s best to consult with your GP or Structural Chiropractor about whether these exercises would be appropriate for your individual situation. Please discontinue any exercise if you begin to have any unusual vaginal discharge, dizziness or chest/abdominal pain.

It’s a good idea to build up slowly if you were not regularly exercising before your pregnancy. Listen to your body and ensure that you’re fuelling your body with more nutrients, water and plenty of rest.

High intensity exercise is NOT recommended, as it is associated with distressing the foetus. Aim for 15-20 minutes of moderate intensity or 45 minutes of low intensity exercise at a time. Walking, aqua aerobics, Pilates and yoga are all wonderful exercise options to take up when pregnant.

Here are 3 basic exercises for you to try at home:

  1. Cat-Camel
    • On all fours, arch your back up to the ceiling then relax to a flat back position.
    • Breathe through the movement.
      Image result for cat/camel pregnancy
  2. Glute Bridge
    • On your back with your knees bent, lift your buttock off the floor as high as your comfortably can
    • Hold for 5 seconds then gently lower it down
      Image result for glute bridge pregnancy
  3. Bird-Dog
    • On all fours slowly lift and straighten one leg.
    • Lower it slowly.
    • Then raise the other leg.
    • Repeat 10 times. If you’re feeling strong, raise the opposite arm at the same time.Image result for bird dog pregnancy

Give these a try and prosper from an amazing pregnancy! If you have any questions or concerns, please don’t hesitate to call or e-mail us. Information can be found on our website: https://revolutionchiro.co.nz

 

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Important Habits To Keep The Weight Off

There is a lot of information and weight loss programs out there claiming to help you rapidly lose weight that say something like “how lose 20 kilos in 3 days”. Losing extreme amounts of weight in a short period of time will often require unsustainable habits.

If you are serious about weight loss the most important thing isn’t to lose it quickly but to keep it off once you lose it.

There are a few key behaviours and habits among people who have shed body fat and kept it off. None of them should be surprising!

1) Cognitive restrain:

this means you must have a way to help stop you from overeating. This can be things like: restricting the amount of time you eat during the day (known as intermittent fasting), limit intake of a food group (usually fats or carbohydrates for example).

To keep you on track it will be useful to use a food journal, weighing yourself to monitor weight change (keep in mind that most people will fluctuate up and down couple of kilos throughout the day so you want to look at long term trend over weeks) or taking body measurements. Keeping regular tabs will help you adjust what you are doing so you don’t get too far off track.

2) Regular exercise:

Regular exercise will increase the energy you use in a given day so you aren’t storing excess bodyweight. Exercise also helps your brain better recognize satiety signals so you don’t eat as much!

3) Long term focus:

like anything worth having in life, financial independence, a university education or mastering a trade, maintaining a healthy body takes short term sacrifice for long term gain. From time to time you can have a treat, but when treats become the norm they are no longer a treat.

4) Social support:

Having someone supporting you on the journey will hugely help you in reaching and maintaining a healthier weight. Such as joining a boot camp type training facility or sports team or even an online forum can help give you outside support to reach your goals

-Karfopoulou, E., Anastasiou, C., Avgeraki, E., Kosmidis, M., & Yannakoulia, M. (2016). The role of social support in weight loss maintenance: Results from the medweight study. Journal of Behavioral Medicine, 39(3), 511-8.

-Kraschnewski et al. (2010). Long-term weight loss maintenance in the United States. International journal of obesity (2005), 34(11), 1644–1654.

-Kruger et al. (2006). Dietary and physical activity behaviors among adults successful at weight loss maintenance. The international journal of behavioral nutrition and physical activity, 3, 17.
Nicklas et al. (2012). Successful weight loss among obese U.S. adults. American journal of preventive medicine, 42(5), 481–485.

 

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Healthy diet, fitness tips for home > Schriever Air Force Base > Article  Display

Don’t Get Sick This Winter

It’s coming into winter, often called flu season, and if you don’t want to get sick then follow this advice…

Okay, so there isn’t really a cure for getting the common cold but there a few things that you can do to reduce your chances of getting sick and to improve your recovery time if you do fall ill. Improving your body’s ability to fight sickness is how we look at things at Revolution, not just medicating symptoms.

Keep your nutrition high

This is important year-round but keeping your diet full of vitamins and minerals will help your body put up the good fight. Stay topped up with fresh vegetables and fruits with every meal.

Vitamin C heavily associates with immunity so up your intake to 5000-10000 milligrams a day. CAUTION: increase to this amount over a few days as high vitamin C doses can increase the frequency that you’ll need to sit on the porcelain throne if you catch my drift. Start with 1000-2000 milligrams and up it from there.

Vitamin D is another key player for your immune system and since we tend to spend a lot less time out in the sun in winter it’s harder for our body to make enough of it so you should look into supplementing it. The Vitamin D council recommends 5,000-10,000 IU per day.  Check out their website for more great information on vitamin D.

Avoid sugar: Sugar has been shown to reduce the ability of your neutrophils to attack invading pathogens. Neutrophils are white blood cells that essentially chase down and eat invading bacteria and other bad guys that can make you sick. We know sugar has many other negative effects on your health to so it’s definitely best to avoid. Yes, fruit has sugar but fruit also has vitamins, minerals and fibre that your body requires whereas a can of fizzy drink or a piece of cake has nothing to offer you except momentary pleasure.

Rest

The immune system takes a lot of energy to run which is why you get tired when you are sick, your body is slowing you down so it can put maximum resources into fighting off invaders.  Last winter I had a sore throat coming on and I knew I should take it easy but I went to the gym instead. I ended up very sick for the next few days.  I spent my energy lifting heavy barbells and I didn’t have enough in reserve.

Lesson learned, take it easy if you feel something coming on, dose up on vitamins and vegetables, stay hydrated and you might lessen the impact of the storm.

Sanchez, A. Et al. Role of sugars in human neutrophilic phagocytosis

The American Journal of Clinical Nutrition, Volume 26, Issue 11, November 1973, Pages 1180–1184, https://doi.org/10.1093/ajcn/26.11.1180

https://www.vitamindcouncil.org/

 

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Get Out Into Nature

Weekend getaway

How good does it feel to get a long weekend escape from the city and go to the bush or the beach? Judging by how empty Auckland got as Easter and Anzac day collided I think most of us wish we could spend more time in the beauty of nature!

While experiencing the relaxing and revitalizing effect of nature, and there is a growing body of science behind the health benefits of getting outside among the trees.

A Japanese study on spending time in forests showed a decrease in cortisol levels (a stress hormone), a decrease in sympathetic nervous activity (your fight and flight system), a decrease in blood pressure, and a decrease in heart rate.

Measurable effects on the immune system have been shown in another Japanese study on an activity known as forest bathing. It sounds weird, I know, it simply involves spending time in the forest whilst smelling wood essential oils. This study also showed a significant increase (23%) in activity of natural killer cells (immune cells). These positive effects persisted even after a month of returning to city living!

Take every opportunity it get outside by visiting parks, beaches, walkways, and the bush. There are so many places to go in Auckland to escape the feeling of being a caged animal indoors all the time. Thankfully, all the great outdoors gives you these effects for free!

https://www.ncbi.nlm.nih.gov/pubmed/21996763

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The Daily Happy Feet Routine

Your feet are the 2 things that take you everywhere throughout your day. Imagine if they were in pain all the time and you couldn’t use them… Ask anyone who’s had plantar fasciitis or any other foot injury – it’s no walk in the park (pun intended).

Whether you’re an avid runner, working on your feet all day or even if you just enjoy the occasional stroll in the park, tension can build up in your feet that may lead to pain, discomfort or even injury. This is especially apparent in people today since more and more people are being put into shoes at a young age and the musculature in the foot begins to waste away since they’re not being used. This leaves the foot susceptible to injury

Getting in the habit of mobilizing your feet for less than 10 minutes a day can help prevent the pinch points in your feet from developing into problems. All you need is a ball and some space to stretch. The ball should ideally be hard like a lacrosse ball or yoga ball, but a tennis ball will do the trick too.

Ready? 3 simple steps.

  1. Start in a kneeling position and stretch the tops and bottoms of your feet.
    Focus on your breathing and go deeper in the stretch on your exhale.
    Do about 30 seconds to 1 minute on each stretch.
  2. Lift your big toe while keeping your little toes on the ground.
    Then reverse and lift all your little toes while keeping your big toe on the ground.
    If you have trouble doing this then you know you’ve got some tight feet. Try mobilizing your toes by separating them with your fingers but putting your fingers in between your toes. Spend about 30 seconds to a minute on each foot.  Watch this video.
  3. Take your ball and start rolling it under the bottom of your foot.
    Start with the ball at your heel and work your way through the arch to the toes.
    Spend extra time on the spots that feel more tense and alternate the pressure and speed. Spend about 1-2 minutes on each foot. Watch this video.

By doing this simple routine every day or as often as you can, you can help prevent overuse injuries in your feet to make them mobile and happy.

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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!

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