Ever wondered exactly what’s happening when you hear that popping sound when you get adjusted by your chiropractor? Or if pop or no pop makes a difference when getting adjusted? Watch this video to find out.
Reflux, heartburn, indigestion, these are all names for that discomfort and sometimes burning feeling that comes after meals. At Revolution Chiropractic we like to address the cause of issues rather than focus on symptomatic relief. Reflux is often caused by a reduced ability for your body to digest and break down food so it makes sense to focus on optimising digestion rather than just suppressing the feeling of heartburn.
Start to implement the following things into your daily life and remember that it can take time to get your body back on track, this isn’t an overnight fix! (although it might be for some of you.
Eat easily digestible foods
The first and most obvious step is to improve your diet. If you are eating foods that your body is struggling to digest then this is probably the biggest cause of your symptoms. Food sources like dairy and gluten are fairly inflammatory to most people so you should cut these out for 3-6 months and see how your body responds. Replace carbohydrate sources like bread and pasta for more tolerable plant-sourced foods like:
– Kumara (sweet potato)
Other things that stir up inflammation and disrupt the digestive process are smoking, alcohol, coffee, chocolate and spicy foods. So cutting down on those will definitely improve your reflux, heartburn or indigestion.
Prepare the stomach for digestion
Contrary to what it may seem at first your reflux may be due to too little stomach acid. Low levels of acid in stomach will mean you can’t digest food properly. Ten minutes before each meal put a teaspoon of apple cider vinegar into a small glass of water and drink it. The acid and enzymes will assist your stomach’s digestion.
Make the first few mouthfuls of your meal the protein source (meat, fish, chicken, tofu). This will prompt your body to produce pepsin and increase the acidity of the stomach for digestion.
You may be eating too much at once
Cramming too much food into your belly in one sitting will make it much harder for your body to break it down! Pay attention to your portion sizes, you may need to have 4-5 smaller meals through the day for a few months to let your stomach recover.
If you are eating too fast then you may not be adequately chewing your food. Remember that digestion starts in the mouth, not the stomach! Your teeth are perfectly designed to break down the food and saliva starts the digestive processes The more you chew, the more the food is broken down before it hits the stomach.
Life happens. And one of the best ways to make it through successfully is to make sure you’re prepared.
Meal prepping saves you time, energy and serves as your friend on the days when you get home late and every fibre of your being is against you making food. In turn, you end up spending less on eating out and having more energy by eating home-cooked, delicious meals.
Whether you’re keto, paleo, low-carb, or standard NZ diet, this simple guide will serve you well to have a fridge full of healthy meals for the week.
PLAN: Meal prepping starts on the weekend. Look at the week ahead of you and figure out the busy days for which you’ll need meal-prepped meals. Even if you don’t want to meal prep for the entire week, make sure that you schedule some time the day before to prepare a meal.
THINK: Open notes or find a pad and pen to write some healthy meal ideas. Nothing fancy, keep it simple. For example, you could have some one-pot recipes on hand that can make huge batches like chilli, grilled chicken, roast veggies, and stir fry.
SHOP: From that simple menu, create an ingredient list and go out to buy your meal prep ingredients. If you don’t have the memory of an elephant, be sure to bring a note pad with you or have your list on your phone notes to tick off as you go.
COOK: Schedule one or however many days out of the week to cook. This could be every Sunday that you plug your headphones in with a good podcast and go hard at your meal prep for an hour and a half. Be sure to cook all the things that take lots of time to cook like your chicken, veggies, and potatoes. Prepping in bulk is best because it saves you heaps of time. Slicing a few carrots is as fast as slicing one, so make sure to prep everything you can in that set time.
STORE: Finally, store your meal-prepped food in containers and make them accessible in the fridge. Be sure to also put the appropriate items in the freezer if you know you won’t be eating it before it goes bad.
And most IMPORTANTLY, don’t forget to make meal prepping fun and a regularly weekly ritual of yours. Throw on some music, watch a show or just chat if it’s a team effort.
Apply these meal prep principles and your future self will thank you immensely.
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.
Your brain is part of the central nervous system which controls every single cell in your body. It keeps your heart pumping, muscles moving, makes you feel and think. You can imagine that having a healthy brain is essential to keep you going throughout the day. As conclusion, the food that we eat plays an essential role in providing our brain with the essential nutrients it needs to function at its best.
Here are some foods that are essential in promoting brain health:
1) Flaxeeds (Linseeds) – Omega 3 fatty acids
High in those all-important omega-3 fatty acids that are essential for brain development and function, flax seeds add healthy, concentration-boosting fats to your diet. Moreover, flax contains alpha-linolenic (ALA), a type of omega-3 fatty acid that boosts the cerebral cortex, an area of the brain that processes sensory information. Sprinkle flax seeds on a salad or hot or cold cereal to get your daily quota.
Research has shown blueberries and other deep colored berries provide strong anti-inflammatory and antioxidant compounds. Conditions that have shown to contribute to brain aging such as inflammation and oxidation can be combated through consuming blueberries.
Like blueberries, broccoli has some powerful antioxidant properties. Thus it will also help fight in aging properties and neurodegenerative diseases of the brain. In addition, it is also high in vitamin K. One cup of broccoli can give you more than the recommended daily intake for vitamin K. As a result, vitamin K can help with memory.
4) Dark Chocolate
Dark chocolate has a few brain-boosting compounds ranging from; cocoa, flavonoids, caffeine, and antioxidants. The compound in dark chocolate responsible for learning and memory enhancement are flavenoids. Flavenoids have shown to accumulate in areas of the brain that deal with learning which aids in age-related diseases of the brain.
The active compound in turmeric is called curcumin. This compound has shown to cross the blood-brain barrier itself and enter the brain. This allows the curcumin to interact with the cells directly benefiting them. Turmeric has also shown to have powerful antioxidant and anti-inflammatory properties. This can slow down the process of age-related brain diseases such as; Alzheimer’s, Parkinson’s, and other neurodegenerative diseases.
The food choices you make now will have a big impact on you in the future
We were once told that fats can do more harm than good and once deemed as an enemy to our diet. However, recent studies are showing that SOME of them are amazing for our health.
There are two main types of fats, saturated and unsaturated.
-Unsaturated ones are oil-based fats and are usually runny at room temperature.
-On the other hand, saturated ones are solid at room temperatures and are commonly found in animal-based foods and dairy.
So which one is good for the body? Unsaturated fats of course! and doctors are pretty much in agreement that eating foods loaded with saturated fats, such as butter, red meat and pork, can cause heart disease, obesity and diabetes.
What are some of the benefits of consuming good fats?
1. Lowers heart disease and cholesterol level
Recent studies have that consuming healthy fats (unsaturated) can reduce some risk factors for heart disease. There has been evidence also showing that a high intake of monounsaturated fats can help reduce blood cholesterol levels.
2. Absorption of Vitamins
Another important benefit is that it allows the absorption of certain vitamins into our bodies. There are water-soluble and fat-soluble vitamins. Fat-soluble vitamins, without the aid of fats it cannot readily be absorbed into our body. Vitamins such as vitamins A, D, E, and K are all fat-soluble and all have different functions for the body.
3. Increase Muscle Mass
The research has linked healthy fats to increase in muscle mass. It has also linked the intake of those healthy ones to good hormone balance and increased recovery after an intense workout.
4. Improves brain function
Research finds that “good” fats (monounsaturated ones) associates with better overall cognitive function and memory and saturated ones associates with worse overall cognitive function and memory over time.
Where can we get these healthy fats from exactly?
Nuts such as walnuts, almonds, hazelnuts etc
Extra virgin Coconut oil
Extra virgin Olive oil.
Which ones to stay away from
Dairy products such as milk, cream, cheese, butter, ghee
Pork, Bacon or Ham
Despite popular belief that these products are healthy for us to consume, they are all extremely high in cholesterol and hugely contribute to heart disease, cancer and diabetes (the 3 tops killers all over the world). With the restriction of these products in ones diet researchers and medical experts have been able to reverse the most severe cases of heart disease, diabetes and cancers.
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
Reliance on stimulants like caffeine or energy drinks
Natural ways to heal adrenal glands
1. Follow the 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:
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.
– 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:
– 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.
Cacao Orange Rejuvenator
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.)
There are many different nutrients that protect our brain health, but not all can be created equal.
While my focus on brain health has much to do with the structure of your spine and being free of any underlying structural shifts, we can’t ignore the role nutrition plays in creating a healthy and thriving brain.
Omega 3 Fatty Acids
Yes, this heart saving fatty acid is also excellent for you brain health.
In one study, they actually showed that these healthy fats may help protect the brain after a concussion. Another study showed how these fats improved depression.
Last, but certainly not least, one study showed improved reaction times and memory in HEALTHY ADULTS. I highlighted healthy because most studies are done with disease and symptoms in mind and this one was done on healthy young adults.
Obviously, the best source of Omega-3’s is from food, so fatty fish like king mackerel and salmon are an ideal source. However, eating fish daily is impractical and undesirable for almost everyone. Therefore supplementation with a high quality Omega-3 fish oil can help fill the gap.
A high quality fish oil contains a 3/2 ratio of EPA/DHA, contains vitamin E (for freshness). My top recommendation is the metagenics brand of fish oil. There are cheaper options but when it comes to fish oil, I wouldn’t go cheap as the quality and where they get their fish from is REALLY important.
This is one of the hottest research topics out there. Everyone is trying to crack the code on healthy bacteria. You can find probiotics in many products including Kombucha, yogurt, and many forms of fermented foods.
One of the most exciting things about the science is how gut bacteria can affect almost every other system in the body. I found studies that link gut bacteria to weight management, blood sugar regulation, and even Parkinson’s. Obviously this important “system” in our body has much more effect than just helping with digestion and bowel movements.
Another exciting field of research is how gut bacteria may be affecting our children. Would you call me crazy if I said, “Your child’s mood is because of their gut bacteria”. Read that study and you many not call me crazy anymore.
Studies are being done to link gut bacteria to depression, anxiety, movement disorders and yes, even autism.
Even with all of the promising research, there are still many questions regarding probiotics. I cannot predict where these studies will ultimately take us, but I have read enough to have every person in my house take probiotics daily, including my 17 month old daughter.
I bet this one caught you off guard. Even if it is the “it” supplement of the day, it does have some great health qualities. Enough that I put it in my top 3 brain foods. While the research is still mostly on animals, it does give us a lot of insight into what the mechanism of how this supplement is helping.
This extract of turmeric has been shown to alter the process of Alzheimer’s, tumor formation, diabetes, chronic pain, and even DOMS or delayed onset muscle soreness after that long lay off from the gym.
It is thought that the chemicals in curcumin are able to help eliminate inflammatory molecules in the body called free radicals, thus reducing inflammation.
While this is great news, there is still a lot of research that needs to be done in humans. We also know that cucumin gets mostly destroyed in the stomach and that very little is absorbed into the blood stream. In other words, we don’t know what the best delivery method is quite yet.
However, many people report benefit from a simple curcumin supplement. The risk is very low along with the price and the reward can be very great if you are a chronic pain sufferer that gets some relief.
One way to increase curcumin is to use turmeric in your cooking.
There are only a handful of supplements that we recommend depending on what’s going on for the patient and omega fatty acids are one of them. Since we are working to improve your nervous system function via chiropractic adjustments it makes sense to support that effort with omega fatty acids. They can help your nervous system build and repair.
Research from Queen Mary, University of London suggests that omega-3 fatty acids have the potential to protect nerves from injury and help them to regenerate. When nerves are damaged because of an accident or injury, patients experience pain, weakness, and muscle paralysis. This can leave them disabled, and recovery rates are poor.
The new study, published in the Journal of Neuroscience*, suggests that omega-3 fatty acids could play a significant role in speeding recovery from nerve injury. The study focused on peripheral nerve cells. These cells transmit signals between the brain and spinal cord, and the rest of the body. They have the ability to regenerate but, despite advances in surgical techniques, patients usually only have good recovery when their injury is minor.
Omega-3 fatty acids are vital for the body’s normal growth and development. They have been widely researched for their health benefits. Because the body cannot manufacture them, we need to consume them in foods such as oily fish.
It’s important to supplement with a good source of omega-3 and not just any old brand. That is why we stock a couple of high quality omega-3 fatty acids that we know work.