Stress and Chiropractic

We live in such a fast paced society today that being stressed just seems normal. We are always busy and have so much input coming at us from everywhere. Stress isn’t inherently a bad thing. There are times where stress is important, such as if you have a deadline coming up for work, as stress increases our productivity levels. Stress is needed in situations where there is a threat or danger present, as it allows us to respond fast and appropriately.

Stress is also what allows us to feel excited when we do things such as ride a rollercoaster, or go on a first date. But while stress is important in some situations, long term, constant stress can be detrimental to both our physical and mental health. This is because our bodies are only designed for quick bursts, “acute”, not long term ‘chronic’ stress. While there are not always things we can do about what is causing our troubles, such as a stressful job, there are things we can do to manage our stress to make sure it doesn’t start taking a toll on our mind and body.

 

How can stress affect us?

 

Chronic stress has numerous effects on our mind and body. It can have negative effects on nearly every system in our body. Some of the effects it can have include1:

  • Problems with our mental health, such as irritability, anxiety, insomnia, and depression
  • Behavioural problems such as over or under eating, alcohol or drug abuse, and social withdrawal
  • Increased heart rate, increased blood pressure, and increased risk of having a stroke or hearth attack
  • Tensions headaches, tense muscles, and back pain
  • Issues with the digestive system such as acid reflux, diarrhoea, constipation, stomached, nausea, and vomiting
  • Extra blood sugar is released to help give the body extra energy, long term this can lead to increased risk of type 2 diabetes
  • Weaken the immune system and slow down healing times

How can chiropractic help manage stress?

 

As chronic stress is such a common thing in today’s society, and quite regularly hard to avoid, people will be looking for ways to manage their stress and deal with any issues their stress may be causing. While it is impossible to completely remove stress from our lives, chiropractic care is a safe, healthy, and natural way to manage, and reduces its effects on the body, to help prevent long term damage:

 

Causes.

 

  • Sleep – good quality sleep is such an important factor in dealing with chronic stress, as it lets our brain slow down and our body relax and heal. Insomnia is also one of the issues that can come around because of chronic stress. Chiropractic adjustments have been shown both to help with insomnia, and with improving quality of sleep. The better sleep we can get the better we can prevent and deal with stress2.
  • Muscle tension – when we are stressed, our muscles start to tense up in response. This creates a negative cycle, as when our muscle stay tense they start causing pain, which can end up causing more stress. Chiropractic care returns the normal motion to the spinal joints, which allows all the muscles in these areas to relax. This can help reduce pain levels, and reduces overall stress3.
  • Blood pressure – studies have been done that show that blood pressure is reduced following chiropractic treatment. This helps to reduce stress and anxiety levels4. Decrease blood pressure and more relaxed musculature helps the body feel more calm and allows the brain to switch of the flight or flight response that is constantly on during chronic stress4, 5.

 

Causes cont.

 

  • Immune system – chronic stress weakens the immune system and slows down healing time. Because chiropractic removes interference from the nervous system it allows the brain and body to communicate better. When the brain is receiving more accurate information, it can send out the messages that can improve healing and boost immune system function6.
  • Avoid unhealthy behaviors – by reducing stress levels with chiropractic care, this removes some of the temptation of dealing with stress in unhealthy ways, such as overeating or turning to alcohol or drugs. Chiropractic is a natural way of dealing with it that is safe and has little side effects.

 

 

References:

 

  1. Pietrangelo, A., & Watson, S. (2017, June 5). The effects of stress on your body. Healthline. https://www.healthline.com/health/stress/effects-on-body#1
  2. Kingston, J., Raggio, C., Spencer, K., Stalaker, K., & Tuchin, P. J. (2010). A review of the literature on chiropractic and insomnia. Journal of Chiropractic Medicine, 9(3), 121-126. https://doi.org/10.1016/j.jcm.2010.03.003
  3. Resources to Recover. (2019, March 12). Benefits of chiropractic care for anxiety and depression. Resources To Recover. https://www.rtor.org/2019/02/21/mental-health-and-chiropractic-care/
  4. Palmer College of Chiropractic. (2015, September 24). How can chiropractic care help alleviate stres? Palmer College of Chiropractic Blogs. https://blogs.palmer.edu/askpalmer/2015/09/24/how-to-alleviate-stress-with-chiropractic-exercises/
  5. Yates, R. G., Lamping, D. L., Abram, N. L., & Wright, C. (1988). Effects of chiropractic treatment on blood pressure and anxiety: a randomized, controlled trial. Journal of Manipulative and Physiological Therapeutics, 11(6), 484-488.
  6. Slosberg, M. (2011, May 6). Immune responses to spinal manipulation. The Chiropractic Resource Organisation. https://chiro.org/research/ABSTRACTS/Immune_Responses_to_Spinal_Manipulation.shtml

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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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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!

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Consistency With Healthy Lifestyle Habits

If you’re like most people, at some point in life, you try to stick to habits and recommendations that you know would be good for you, but they just never happen. You tend to look down on yourself after and think of yourself as lazy. The truth is, if you’re not doing it, it probably just means that it’s not high enough on your priority list.

“Go to bed early? I’d rather scroll through Instagram for an hour and see what’s going on in the world”

“Go for a workout? I think I’ll postpone it and go home instead. I’m drained”

… Later on, you end up kicking yourself for it. And the cycle repeats itself.

“Why can’t I ever just stick to the $%@&!*# plan?” Well, for starters, probably because other plans don’t account for your life. They don’t offer sustainable, step-by-step that you can actually do in your real life… The kind of life actual human beings have.

So what can help you in your search for consistency? Support, care and accountability. There are 2 avenues you can take with this to ensure proper results.

 

I. Find accountability in a program that actually works.

 

The ideal program provides:

  • A focus on all the things that are right with you, and all the strengths and skills you already have
  • Results that lots of people have benefited from
  • Personalization to your lifestyle so that you can keep the consistency even when you’re busy
  • Solutions that you actually enjoy
  • Lasting results… for life.

But how do you know if a program will keep you accountable? Here are a few things to look for:

  • A plan that provides both structure and flexibility
  • Customizable based on your skill levels, goals and time available
  • Daily reminders to practice whichever lifestyle habit you’re working on
  • Measuring your progress at regular intervals

 

II. Find a person you can make yourself accountable to and really cares.

 

As people, finding social support, whether it be from your friend, your spouse, your dog, your chiropractor, whatever – is crucial.

Don’t try to do it all alone.

Independence is great, but for something worth doing, you need a team of like-minded people that you can count on. Find one or more people who can support you, guide you, help you and give you the occasional loving kick in the ass when you need it.

The important thing is to make yourself accountable to somebody and get the help you need. With so much going on in boxing ring life, it helps to have a solid team in your corner.

 

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Chiropractic Care for Children!

Although this is not a foreign subject anymore but to some people, it may still be. However, anybody who has ever taken their children to a Chiropractor will tell you how gentle, amazing, and helpful it was. If you’ve ever been concerned about your child and been told by their doctor or pediatrician that it’s nothing, that could be true. It’s probably nothing life-threatening, but don’t most parents want the best for their children? For them to thrive and not just get by?

Would you like to see your child go through their childhood with less ‘growing pains’, sleep difficulties, headaches, bed-wetting, clumsiness, etc? Would you like to see your child excel in mental and physical tasks, be more alert, hit their milestones, get sick less often, be happier overall?

 

Why chiropractic care?

Because all conditions mentioned above are secondary, there is a primary cause. Your child is born with a very smart and self-sufficient nervous system and their nervous system, just like everybody else’s, controls, and coordinates everything in their little bodies, including development and healing. To make sure their nervous system is works optimally, their brain and body need to be much more connected and at ease.

If we think we can help your child, we will let you know in our complimentary consultation.

I see so many children who suffer from so many health concerns that should really be corrected and not taken lightly. Our children deserve so much better and they really shouldn’t have to put up with so many health concerns.

Some of the things that I see on a daily bases in children:

  • Allergies.
  • Asthma.
  • Attention Deficit Disorders.
  • Colic.
  • Digestive Disorders.
  • Epilepsy.
  • Gastrointestinal Dysfunction.
  • Headaches.
  • Hyperactivity (ADHD).
  • Immune Function.
  • Learning Disorders (children/adults).
  • Otitis Media (Ear Infections).
  • Scoliosis.
  • Fatigue.
  • Bed Wetting.
  • Sleep Difficulties.
  • Growing Pains.

 

How can chiropractic care help the children?

 

Looking for a Chiropractor in Auckland?

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