Chiropractic Care And Sleep

The connection between Chiropractic Care And Sleep

Getting a good night’s sleep is one of the most important things you can do to improve your health. If you are having trouble sleeping and are generally well in your health otherwise, there’s some good news. Plenty of research shows regular chiropractic care and sleep quality can go hand in hand.

While chiropractors aren’t commonly thought of as being the first point of call on sleep issues, more than one-third of people who have a chiropractic adjustment with us report that they experience immediate sleep improvement – and save a lot of frustrating time and energy in the process!

Is this treatment right for me?

If it’s aches or pain that’s keeping you awake, back pain, neck pain,  headaches or migraines then there is a good chance visiting a chiropractor will fix the problem. A sleep that doesn’t process through the full sleep cycle, is intermittent or leaves you feeling restless for hours can also result in back or neck pain over time and therefore only perpetuate the issue.

Revolution Chiropractors will assess where the root cause(s) is coming from by discussing your sleeping position, discomforts and habits. We provide in depth solutions and help alleviate any  pains and improve relaxation. Spinal adjustments enhance blood flow which support relaxation and prepare your body for a deep sleep. Not only will we adjust you in targeted areas but we will also show you some possible sleeping positions based on our assessment of your spine and body.

Once we have your back pain under control and having you sleeping like a baby. You can wake up feeling rested and full of energy.

So the good news?! Booking a visit with a chiropractor may be you need to soothe nagging aches and greatly improve the quality of your nightly snooze.

 

Chiropractic care and sleep
Improve the quality of your sleep – Revolution Chiropractic

Chiropractor Auckland

Contact Revolution Chiropractic – Leading Auckland Chiropractor

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Raising Healthy Children: Tip # 5 Sleep

By Dr Jennifer Barham-Floreani: Tip # 5 Sleep

Sleep

Poor sleep habits can also contribute to unnecessary stress in the household…

If a child does not wake up easily and with energy each morning, this could indicate they are not getting enough quality sleep. This in turn will affect their personality, their learning and their health in general.

Tired children cannot concentrate, learn tasks, or play sports well. And just like adults, typically tired children crave sugary foods that leave them prone to yeast imbalances.

The parents role

As parents, we often miss our child’s ‘tired cues’ and then we have great difficulty trying to put them to bed when their brain has moved back into fourth gear. If your child consistently wakes up tired or is slow in the morning, then try getting them to bed an hour earlier for a period of time and watch how this can transform grumpy or emotional behavior. Over the years I have learnt that a set routine for dinner and bedtime makes getting to sleep earlier easier, and life easier for everyone. This means aiming to feed children early—well before they are tired. Plan an ideal time for bed and give yourself plenty of time for baths and the reading of evening books, etc. Some nights you will be able to have luxurious, long baths and other nights you will need to be drill-sergeant.

It is a good idea to limit the number of late nights that children have in a week. With social, school and family activities, bedtimes can gradually become later and later for older children; however, sleep requirements remain just as vital for teenagers as when they are younger. It turns out that teenagers may actually need more sleep than in their
younger years.

Looking for a Kids Chiropractor in Auckland? We’ve got you covered! 🙂

Chiropractor Auckland

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This blog is sponsored by Little Ninja & SPARTAFIT

Raising Healthy Children: Tip # 4 Immune System

By Dr. Jennifer Barham-Floreani: Tip # 4: GET DIRTY – Benefits to the Immune System

Many of us have been led to believe that germs are the root of all evil. And that we should go to great lengths to avoid them…

Anti-bacteria hand creams, sprays, and wipes, fill our handbags and counters. Yet, compelling research tells us that we have gone too far. Some exposure to pets, dirt, and other children, for example, are vital for stimulating the immune system to work effectively. In experiments where we grow animals in completely sterile (germ-free) environments, their immune systems do not develop normally. In a conclusion, they develop severe immune diseases, including allergy and autoimmunity.

When our “microbiome” (our internal network of helpful and harmful bacteria) becomes imbalanced, our digestion, immune function, state of mind, and general health and wellbeing in time become compromised. Scientists now believe, an imbalanced microbiome to be one of the primary causes of several diseases and disorders. Such as:

  • Chronic infection
  • Inflammation
  • Autoimmunity
  • Cardiovascular disease
  • Chronic fatigue
  • Cancer
  • Neurological problems such as Alzheimer’s, autism, and schizophrenia.

The Canadian Medical Association Journal just a few months ago stated that “the disruption of the gut balance [is linked] to an increasing number of diseases, including inflammatory bowel disease, diabetes, obesity, cancer, allergies, and asthma.”

Studies now tell us that exposure to dirt and germs is incredibly essential. We need regular exposure to bacteria and viruses to strengthen our immune system. In our own homes, among our own families, we want to take the opportunity to build up our immune systems.

Here are a few quick tips:

  • Letting children crawl on the floor is fine, playing in the dirt is a good thing; we encourage having family pets and sharing a spoon with your sister is, again, fine.
  • Cleaning away visible dirt or grime on any surface — sinks, floors, or door handles with thorough washing and cleaning products that are free of harsh chemicals — is usually enough without constant sterilizing. And also using disinfectants such as bleach (which probably kills everything in the air around it, too!).
  • Washing our hands with simple soap dislodges and removes surface particles without stripping everything on the skin. Antibacterial soaps kill both good and bad bacteria. They also strip the skin of the environment it needs to sustain good bacteria.
  • Be less concerned about germs but instead focus more on considering how strong is your child’s digestive power and immune system.

Looking for a Kids Chiropractor in Auckland? We’ve got you covered! 🙂

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This blog is sponsored by Little Ninja & SPARTAFIT

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How To Make More Time For a Healthy Lifestyle

Everyone already knows what to do to be healthier. For starters, eating less processed foods and moving more is what you’ve heard since you were young. And guess what… It’s true! But then come the fancy diets and elusive theories that cause confusion. On top of that, you’re busy with work and kids and LIFE.

If you’ve been meaning to eat healthier and exercise more for a while, believe me, you’re not alone.

What’s required is a system of thinking, prioritizing, strategizing, and planning that identifies what’s important to you as an individual and the steps to get there without them being too overwhelming.

Of course, it’s not easy, but it’s highly rewarding once you start reaping the benefits. Let’s get started.

  1. THINK: Ask “why” 5 times.

  • Understanding why you want to achieve the goal you want to achieve is important because it digs deep to find your inner motivation to keep you going.
  • All you have to do is keeping asking yourself why until you end up with a reason that’s worth your time.
  • Here’s an example:
    • Why do I want to eat better and move more? Because I want to lose weight.
    • Why do I want to lose weight? Because I’ll look better
    • Why do I want to look better? Because when I look good, I feel good about myself.
    • Why do you want to feel good about yourself? Because when I feel good about myself I’m more confident and in control.
    • Why do I want to be more confident and in control? Because when I’m confident and in control, I won’t be scared to go for it and live out my dream.
  1. PRIORITIZE: Fill in the big rocks first.

  • Stephen Covey, the author of “7 Habits of Highly Effective People” gave the best analogy for prioritization: Think of your time as a jar that you can fill with rocks, pebbles and sand.
    • Your big rocks are the necessary things in life, like friends, family, health, career, and sleep.
    • The pebbles are the fun things in life that aren’t completely necessary but you love doing them, like playing piano, competing in sports, and discovering your passion for baking.
    • Your sand is all the bonus activities that are enjoyable but not at all important to your survival and fulfillment, like checking Instagram, playing video games and going out drinking.
    • Now if you fill your time with sand first, it wouldn’t make sense because then it’d be way more difficult to fit your rocks and pebbles in. But if you place your rocks first, and then your pebbles around them, and finally fill in the rest with your sand, then you’re good as gold!
  1. STRATEGIZE: Increase your activities 15 minutes at a time.

  • No one ever got everything done at once. When you find out the important activities that you want to do more of in your day, pick ONE of them. Replace 15 minutes of low-value activity with 15 minutes of that high-value activity.
  • For example, instead of 15 minutes of scrolling through Instagram, do 15 minutes of meal prep for the next day. You can even put in headphones and listen one of your favourite podcasts while you meal prep to keep it interesting.
  1. PLAN: Schedule it in your diary.

  • If you wait until you “feel like it”, a lot of your time will be spent doing less important things. Schedule it in and more importantly, stick to it!
  • BONUS: Review how you spent your time at the end of the week.
    • If you did a lot of low-priority stuff, reduce any triggers that make you want to do them. This may require you to move the TV to the basement or limit your screen time with an app. Or you can get an accountability buddy, such as a friends, colleague or partner.
    • If you simply didn’t have time, look into hiring out some of the tasks like getting a healthy meal delivery service or arranging a nanny so you can go to the gym.

Don’t get distracted, stay focused and you will get $%@& done 😉

This blog is sponsored by Little Ninja & Priorityfitness.

Chiropractor Auckland

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How To Reduce/Avoid Jet Lag

When flying for long hours (even just 3 hours), we can start to experience certain symptoms such as fatigue, nausea, confusion or just feeling zombie-like.

What is it?

This is called jet lag. It’s what happens when the part of your brain called the hypothalamus (centre that controls sleep cycles, appetite and temperature) is conflicted with its “inner time” and your new “outer time”. Further symptoms may include insomnia, GI problems, joint and muscle pain and stiffness, and reduced fitness.

A New Zealand survey from 1994 of international flight attendants found that, despite being used to long air travel, 90% had fatigue over the first 5 days of arrival, 94% had lack of energy/motivation, 93% had broken sleep and 70% had ear, nose or throat issues.

Scientists have estimated that it takes 1 full day to recover for every hour of time difference. Which means that if you took a flight from New Zealand to Singapore, it would take about 4 days before you feel right.

The direction you travel can affect how intense the symptoms are since it’s easier for our bodies to delay our “inner time” than to speed it up. Travelling east is more difficult on the body compared to travelling west.

 

So how do you manage it?

 

  1. Plan it out

    -You should expect symptoms to take place after long-haul flights and so you should always plant accordingly. If you have a meeting on Thursday morning, consider arriving 1-2 days in advance instead of getting there Wednesday night and possibly having to struggle through it.

  2. Nutrition

    -There is a fasting protocol that can minimize jet lag symptoms. It’s called the Argonne fasting diet. However, it is a little intense, so below is a modified version that you can try if you’re interested.

    -On the day of travel, eat normal meals leading up to your flight, then fast immediately before and during your flight while hydrating by drinking plenty of water. Eat soon after landing as close to local meal time as possible. Time your fast 14-24 hours before your next planned meal in your new time zone. Then have your normal eating schedule based on local time.

  3.  Exercise

    -Most preferably outdoors since it affects your circadian rhythm and improves mood. Light is the most powerful signal for our internal biological clocks, so it can help reduce jet lag.

    -It’s helpful to train at the same time you’d train at home. So if you normally workout at 9 am at home and you travel to London, try your best to train at 9 am London time and do it outside. This helps your muscles and tissues adapt to the new time zone.

    -If you’re feeling exhausted then a high intensity cardio workout might not be in the cards… but a light bodyweight workout or some stretching is definitely helpful. Do what you can, at your usual time, and again, preferably OUTSIDE.

  4.  Supplements

    a)Melatonin is a hormone in your body that helps control its circadian rhythm, which plays a role in when we sleep and wake up. Melatonin is dependent on the amount of light you’re exposed to. When there’s light, melatonin release is stopped. When it’s dark, melatonin release is stimulated.
    -The time you take it is important. Do NOT take melatonin before leaving for a trip or it will make the jet lag worse. Wait until you land in the new time zone to supplement 1 hour before normal bedtime at your new location. Continue for 3 nights or until you’ve adjusted.

    b)Pycnogenol has been studied for its effect of reducing jet lag symptoms. It reduces cerebral and joint edema or swelling, which leads to less short-term memory problems, fatigue problems, and cardiac issues. It has also shown to decrease deep vein thrombosis and superficial vein thrombosis, which are both common side effects of long flights.
    -Take it for 3 times a day for up to 5 days (max 7 days) after landing.

Our human bodies haven’t fully adapted to travelling long distances by air… and they probably never will. So jet lag remains a part of life if you’re exposing yourself to this kind of travel. Fortunately, with proper planning and preparation, you can reduce its effects and even prevent it from happening!

Your Trusted Chiropractor Auckland

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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.

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Contact Revolution Chiropractic – Leading  Chiropractor Auckland

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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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Eat Slowly

Here you are in the midst of modern society. No time. Rushed. Distracted. And eating… really, really fast. It seems like half the time you’re not even chewing our food properly! It’s time to discover eating slowly and what it can do for your health and well-being.

Learning to eat slowly is one of the simplest yet most impactful things you can do to improve your health. But it’s not always easy, so let’s explore why it’s so beneficial and worthwhile.

 

Hunger satisfaction

 

Eating slowly gives your body time to realize that it’s full. It takes 20 minutes from the start of your meal before your brain sends signals that it’s satisfied with the amount of food and nutrients you consumed. Imagine the extra calories you’ve been eating simply because you haven’t given enough time for your body to realize it longer needs food!

Eating until satisfied is different from eating until you’re full. Satisfied can be around 80% full, which is what you should aim for. When you take the time to slow down and take in each bite mindfully, paying attention to the tastes and textures of the food, you end up feeling way better about what you eat… even if it’s just a sandwich.

 

Improved Digestion

 

Before you even put the food in your mouth, your body’s digestive processes are already at work. As soon as we see, smell or think about food we begin to produce saliva which contains enzymes to break down the food and moisten the mouth to aid in swallowing. Your stomach then starts to secrete more acid and your small intestines start to prepare for movement and food transport.

When we eat fast, we tend to take larger bites and chew less before swallowing. Food that isn’t properly broken down can lead to indigestion and other potential GI problems. Anyone who’s experienced either can tell you it’s not pleasant.

 

Smaller portions

 

A study served lunch in two different ways to 30 average weight women. The meal consisted of a huge plate of classic pasta and a glass of water. All women were instructed to eat to the point of comfortable fullness. During one visit they them to eat as quickly as possible. On the other visit, they were asked to eat slowly and down their utensils between each bite.

Here’s what they found when they compared the difference:

  • Fast eaters: 646 calories in 9 minutes
  • Slow eaters: 579 calories in 29 minutes

That’s 67 less calories in 20 more minutes… which may not seem like much until you add up the three meals a day… 7 days a week. Do some simple maths and you’ll quickly realize that that adds up to 1407 extra calories a week!

On top of that, they found that when the women ate quickly they reported more hunger an hour earlier than when they eat slowly. This means that slow eating leads to less food consumption and more long-lasting satisfaction – which is both good for the wallet and the waistline!

What’s interesting is that they took the same study and compared the amount of water that the participants drank to find that the fast eaters drank an average of 289 mL and the slow eaters drank 409 mL! So they conducted a similar study, only this time they controlled water levels, and found that ate the same amount of food, but an hour after the meal the slow eaters reported less hunger and desire to eat.

So they concluded that drinking more water helps reduce portion sizes, while eating slowly seems to decrease hunger levels for longer. On top of that you get the other incredible benefits of drinking more water such as balancing body fluids, energizing muscles, helping your kidneys and bowels work better and improve skin appearance!

At the end of the day, if you’re eating slowly and drinking more water, you’ll consume less food and feel more satisfied.

Of course, eating slowly is not the end all be all for weight loss and health, but it will definitely help you with portion control and hunger satisfaction.

Here are 5 pro tips to eating slowly:

  1. Put down your utensils between bites
  2. Set aside time to eat
  3. Eat high-fiber foods (fruits and veggies)
  4. Set a minimum number of chews per bite
  5. Eat from smaller plates or containers

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Contact Revolution Chiropractic – Leading  Chiropractor Auckland

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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.

 

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The Importance Of Sleep

It seems like everyone is so focused on their intense exercise regimens and nutritional plans to realize that they’ve forgotten about getting quality sleep!

Sleep is absolutely crucial to health and survival and the hard truth is that you’re not likely getting enough of it. Although most of us may feel like this is due to high work demands and our brains not being able to shut off, the real reason for lack of sleep is actually due to our own decision to delay our sleep over some other thing that we’re prioritizing. We go out with friends, we watch TV, we scroll through social media. This behavior is unique to modern society. The average duration of sleep 100 years ago was 9 hours.

Studies have shown that later bedtimes and shorter sleeping hours result in hormone release that triggers hunger and greater levels of body fat accumulation. This was even demonstrated in children as a study followed 9000 of them from birth and showed that those that slept the least at a younger age were more likely to be obese at a later age than the children who slept more. It’s not clear whether lack of sleep leads to obesity or vice versa, but one thing is for sure, staying up later means more opportunity for late night snacks and when you mix that with increased hunger hormones your caloric intake skyrockets.

It doesn’t just stop there. With that extra weight gain, you’re more susceptible to insulin resistance, glucose intolerance and type 2 diabetes. One study even showed that young healthy men who slept 4 hours each night for 6 nights straight had the insulin sensitivity of a 70 year old pre-diabetic! On top of that, getting less than 7.5 hours of sleep each night means that your risk of heart attack, stroke and sudden cardiac death is higher than those who get adequate amounts of sleep. Drowsiness can also interfere with your daily functions including your mood, cognition, and memory.

If that doesn’t make you want to get your sleep together, then I don’t know what will! But there’s good news and bad news. The bad news is that sleep debt is cumulative. Meaning, the more nights you have with less sleep, the greater your risk of negative effects. The good news is that you can catch up with just a few consistent nights of adequate sleep.

Optimal sleeping pattern factors:

  • Consistency: keep a similar bedtime and wake up time every day
  • Light: keep the bedroom extremely dark when it’s bedtime
  • Noise: keep it very quiet or use something for white noise, like a fan
  • Routine: develop a routine before bed that helps you wind down. This can include meditation, stretching, camomile tea or whatever helps you! Check out our bedtime stretches on YouTube by clicking here.
  • Temperature:Keep the room slightly cool, between 18-22 degrees.

For more tips on sleeping better or getting a more restfully, check out our blog on the first pillar of health: “Napping Well” by clicking here.

You can also check out our “7 Tips To Improve Your Sleep” YouTube video by clicking here.  

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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