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.
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.
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!
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.
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!
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!
Once you start going to a chiropractor you can’t stop
If you are seeing a chiropractor or have mentioned you are considering it to a friend you may have heard this little lie “once you start going to a chiropractor you can’t stop”.
This myth may be because many people who start going to a chiropractor do in fact continue to go even after their initial care phase. This isn’t because they have to but because they choose to. The reality is that with any health choice it takes sustained effort to maintain results. Think about it, if you have a terrible diet of lots of takeaway food and soft drinks which has caused weight gain and you clean up your diet and lose the weight, do you think you will keep the weight off if you return to your old habits? Of course, this would be foolish to think!
The same is true with spinal health and strength; if you start utilising chiropractic, postural awareness and exercise to improve your strength and pain. Then going back to your old habits will most likely get you back to the same place that you started with.
For those who want a bit of research about this topic click the link below to s study performed in 2011 that demonstrated better pain and disability outcomes with ongoing “maintenance” care (fortnightly chiropractic adjustments) compared to those who only received an initial care phase of one month.
So the truth to the myth that “once you start chiropractic you can’t stop” is that once you start chiropractic you can CHOOSE to continue reaping the benefits of a stronger, more mobile and coordinated spine or you can CHOOSE not to. As with most things in life, the outcome is down to the choices you consistently make!
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.
Practice relaxing activities: Walking, massage, deep breathing, laughing, yoga, meditation, and even (especially) sex, which is not always relaxing.
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.
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)
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!
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.
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.
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.
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.
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.
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!
Many of you will already know that we have changed our name and our location!
Welcome to our new office on 46 Lake Road Northcote. Our new phone number is 09 418 3718.
We have some new and exciting plans for this clinic that will help us be able to help you achieve your goals and maximize your results from your Chiropractic care. Our clinic will be one of a kind and we wish to see you all soon!
You can book your appointments online, directly into our calendar. Get started by clicking here.