When Did You Last Brush Your Teeth

When did you last brush your teeth? I would be surprised if it was more than 24 hours ago. And why did you brush them? Because they were sore or you had cavities? Probably not. You probably did it because you know it’s good to keep your teeth clean if you want to still have them in your mouth as the decades roll on. It is easier and less painful to maintain the health of your teeth than it is to let problems build up.

The same goes for your spine, but when did you last do something for it? You can start to take care of your spine in a few ways. The spine needs strength, mobility and a good postural position.

Strength

Performing movements like the superman exercise and planks are simple and can be done at home without equipment. When done right and within a well-planned training program barbell squats and deadlifts are possibly the most effective spinal, and full-body, strengthening movements you can do but obviously require more equipment or a gym membership and personal trainer.

Mobility

The cat/camel exercise is a great spinal mobility exercise you should do daily at home.

Posture

Imagine you have a string attached to the top of your head like a marionette puppet and it’s pulling you upward. Reach your head as high as you can and elongate your spine while keeping the shoulder blades tucked down and back.

Chiropractic adjustments can assist you in all 3 areas by promoting a more mobile and stronger spine. Many of our clients report a feeling of ease in posture, like a weight has lifted off their spine. Areas of the spine that don’t move well due to years of poor posture or various injuries are prone to develop weakness. The less a joint moves, the weaker and lazier the muscles become. Chiropractic focuses on improving the motion of the bones in the spine so that the muscles and ligaments can strengthen and the nerve system can function optimally.

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

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This blog is sponsored by Little Ninja & Priorityfitness

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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.

Your Trusted Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

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What You Need To Know About Sugar

Is sugar bad?

 

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 Trusted Auckland Chiropractor

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


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Office Worker Toolkit: Tips for those who sit at a desk all day

Here’s one thing you probably already know: the human body was not designed to sit at a desk all day. Our bodies require constant movement, so any job or activity that keeps you in one position for a long time (ie. office work and video games) can have negative effects on your body. The most important thing to remember above all else is to move more and move often. If you’re struggling with movement or there’s something limiting you, then consult with your structural chiropractor on how to approach your challenges and they’ll provide you with individualized and specific exercises that will get you back on track.

There are certain areas of the body that are of primary concern when sitting for long hours:

 

1. Neck

Why? Poor ergonomics and computer set up can lead to your head hanging forward for long periods of time. This even happens when we’re on our phone for too long. This position increases straining in your neck and the muscles around the neck become tight and reactive. This can even lead to tension headaches.

What to do: • Sit tall and think of stacking your neck bones one on top of the other directly above your back. Then tuck your chin and gently push your head back. Hold this position for 5 seconds and repeat 10 times every two hours. • Remember to also move your head often throughout the day by looking left, looking right, and making big circles with your neck (if pain free)

 

2. Shoulders

Why? When typing and reading a computer screen, our shoulder tend to slump forward and stay there for long periods of time. When the positioning of your shoulder girdle is not optimal, it can lead to imbalances in the muscle system, which will lead to your muscles not functioning as well.

What to do: • Sit tall and pinch your shoulder blades together gently. Hold this positioning for 5 seconds and slowly release. Repeat this 10 times every 2 hours. • Make big round circles with our shoulder blades. Focus on the part of the circle where your opening your chest and pulling your shoulders back. Perform 10 circles going forwards and 10 going backwards every 2 hours. • Stretch your chest muscles by putting your elbow and forearm on the side of a doorframe with your elbow at 90 degrees and stepping into it until your feel a stretch in your pecs. You can feel it more by breathing into the sides and front of your rib cage. Hold for 30 seconds on each side every 2 hours.

 

3. Low back

Why? Being at the desk for such long periods of time, we tend to get lazy and slouch or round through our low back. This can put a lot of stress on the joints and discs in the low back area, which can potentially lead ot disc injuries, muscle strains, joint stiffness and weakening of your core muscles which can make you more susceptible to further injury and pain.

What to do: • Sit directly on top of your sit bones and try to keep the weight even on both sit bones. This will create a small arch in your low back which is its optimal position. • Be sure to stand up and walk around every hour or so to take the pressure off your low back. • Try some gentle yoga when you’re not at work. • Perform the cat-camel pose which helps bring movement throughout the entire spine. Click here to link to one of our YouTube videos on how to do it.

 

4. Hips

Why? When sitting on our bottoms all day, it means that we’re squishing our buttock muscles which can lead to weakness in this important muscle group. The sitting position also leads to tight hip flexors since our hips are stuck in a 90 degree angle for so long. Imbalances in the hip can lead to injuries affecting all parts of the body, especially the low back and knees.

What to do: • Stand and walk throughout the day. • Stagger your legs, similar to a lunge position and transfer your weight forward. This will give you a nice stretch in the hip flexor muscle. Hold for 30 seconds and repeat on both sides every 2 hours. • Perform the glute bridge outside of work. Click here to link to one of our YouTube videos on how to do it. Remember that every BODY is different. If these general exercise suggestions aren’t working for you, then be sure to visit your structural chiropractor to get individualized recommendations to get your back on track.

Your Trusted Auckland Chiropractor

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


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