Sugar: The Beach Body Killer

Bottom Line:

If you have a sweet tooth, you know it can be difficult to avoid sugary foods like pastries, candy, or even soda. Which sugary food is your weakness?

Researchers have proven that sugar is a key contributor to weight gain. But how?

Well, sugar is made up of two molecules: glucose and fructose. Glucose is what your body uses for energy. Fructose, on the other hand, is a molecule that your liver turns to fat and is a key contributor to weight gain and disease.

Why it Matters:

When you eat a lot of sugar, it causes your blood glucose to rise, which can be toxic. So your body produces insulin to get the glucose out of your blood and into the cells to be used for energy. Over time, your body can actually build a resistance to insulin which means that your pancreas works harder to create the same balance. When the resistance to insulin reaches a critical point, it can result in type II diabetes. But first, your body begins storing an overabundance of fat in your fat cells. The worst part? Not only do you start “gaining weight” but your body has a tough time getting the energy out of the fat cells, which means your brain thinks you are hungry, and you eat even more. What a vicious cycle!

- Excess sugar can lead to cardiovascular disease, type 2 diabetes, and weight gain.

- Eating sugary foods can result in your body storing away more fat.

- Sugar can trick your brain into thinking it’s still hungry (even after you’ve eaten a full meal).

Next Steps:

Staying fit and healthy can be challenging, but we’re here for you. How you choose to eat is one of the most important aspects of living a healthy life. When you make good choices about how you eat, how you move, and how you think - you are set up for a healthy life.

Science Source(s):

Sugar Consumption, Metabolic Disease and Obesity: The State of the Controversy. Crit Rev Clin Lab Sci. 2016

Stress and Weight

Bottom Line:

A recent research study found over 75% of people experience at least a moderate amount of stress every day!

Chronic stress is not fun to deal with, but did you know it can also affect your weight?

When you are stressed your body goes into survival (or “fight or flight”) mode which changes your hormonal balance. You don’t need to be running from a saber tooth tiger to enter fight or flight mode. Even everyday events like traffic and stress at work can cause you to have that physiological response.

Why it Matters:

Recent research suggests that chronic stress can result in:

·         high blood pressure,

·         changes in your brain,

·         and weight gain.

When you are stressed out, it is more likely that you will over-eat and less likely that you will get enough sleep and exercise. Stress causes your body to release cortisol, a hormone that can produce a build-up of fatty tissue and cause weight gain. Cortisol increases both your appetite and the amount of fat the body stores. By recognizing your stressors, and engaging in a few simple relaxation techniques, you can learn to reduce your body’s natural stress response.

·         The hormone Cortisol is released in response to stress and increases your blood sugar.

·         Chronic stress can lead to elevated cortisol levels.

·         An association has been found between increased cortisol levels and obesity.

Next Steps:

Relaxation techniques such as meditation, yoga, or even simple breathing exercises can help your body counter the stress response. Also, exercise has been shown to decrease stress levels substantially.

The next time you are feeling stressed out, take a moment to breathe a few deep breaths and try to get some exercise into your schedule that day. Not only will you feel better mentally, but your body will be able to reduce the amount of Cortisol produced which will limit your body’s fat storage and help curb any thoughts of over-eating. Staying fit and trim does start in your head!

Science Source(s):

Hair Cortisol and Adiposity in a Population‐Based Sample of 2,527 Men and Women Aged 54 to 87 Years. Obesity 2017

Don’t Have Enough Time to Exercise?

Bottom Line:

You're busy and you're stressed out. Well, you're not alone.

These are two of the most common reasons people give for not exercising consistently. Ironically, these are the two exact reasons you should be exercising and moving your body!

Moving your body releases endorphins which help you feel good, relaxes your mind which reduces stress, and burns calories to keep you looking great.

Why it Matters:

Your body is meant to move. Long hours commuting in your car or sitting at a desk can place a lot of stress on your musculoskeletal system.

If your spine and core muscles are weak and unstable, then you are more likely to suffer an injury which can cause a downward spiral that impacts your relationships with food, sleep, and exercise. So taking a pro-active approach to your exercise routine is crucial to live your best life. Chiropractic adjustments are an essential part of the picture because they can help you feel good mentally and keep you moving physically.

·         Maintaining a healthy weight can decrease the risk factors for cardiovascular and heart disease.

·         Even 15 minutes of light exercise can make a difference in your overall health.

·         Exercise can help you feel good both physically and mentally.

Next Steps:

Schedule time every day to exercise. But, don’t get discouraged if you feel like you aren’t doing enough. Rome wasn’t built in a day!

Even 15 minutes of walking during your afternoon break can provide you with the health benefits you are looking for. Burning an extra hundred calories per day (which could be accomplished with 10 minutes of walking) adds up to thousands of calories each month. Continue that trend, and you will notice inches falling off your waistline before you know it!

Science Source(s):

The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Prog Cardiovasc Dis 2015

Can Chiropractic Help You Lose Weight?

Bottom Line:

If you are looking to lose a few extra pounds this month, you are not alone. Many of our patients are working towards a similar goal.

How you move, eat, and think every day will determine your success. All three are part of maintaining an active lifestyle. So where does Chiropractic fit in?

Why it Matters:

Unfortunately, no Chiropractic technique takes off 10 pounds with each adjustment; but people just like you have been able to maintain a healthy weight by adding Chiropractic care into their active lifestyle.

Research has suggested that periodic Chiropractic care can help evaluate, detect and treat emerging problems. So, by reducing injuries, you will be able to stay active and keep your exercise routine on track.

Also, many people report reduced stress after getting adjusted. This makes sense because research studies have shown reduced muscle tension in the shoulders after an adjustment.

And finally, we firmly believe that healthy food choices make a significant impact on your body’s ability to be well and stay well. Eating healthy whole foods and sometimes even using select supplements can give your body the fuel it needs to get through the day.  

·         Chiropractic has been shown to reduce the stress and tension in the muscles that support your head and neck.

·         Staying active with daily exercise will help keep your muscles toned and reduce your risk of injury.

·         Lowering your sugar intake helps to avoid those devastating blood sugar crashes in the afternoon.

Next Steps:

Thank you for making our office a part of your healthy lifestyle. Our team is here to support your ability to move, think, and eat in a way that results in achieving your healthcare goals.

We know that by moving your body, making smart dietary choices, and managing your stress, you will put yourself in the best place possible to live your best life. We are proud to be your partner in health!

Science Source(s):

The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Prog Cardiovasc Dis 2015

Hair Cortisol and Adiposity in a Population‐Based Sample of 2,527 Men and Women Aged 54 to 87 years. Obesity 2017

Sugar Consumption, Metabolic Disease and Obesity: The State of the Controversy. Crit Rev Clin Lab Sci. 2016

Glucose Metabolic Changes in the Brain and Muscles of Patients with Nonspecific Neck Pain Treated by Spinal Manipulation Therapy.Evidence-Based Complementary and Alternative Medicine 2017

How Sitting Can Ruin Your Back

Bottom Line: Our bodies are designed to move! Many of us however, are trapped commuting to work or spending long hours at a desk staring at a computer screen. For all of the advantages of the modern world, we have noticed an increase in sedentary tendencies.  Shockingly, this mostly sedentary lifestyle has been linked to a vast array of disease. Researchers have found too much sitting each day is as dangerous as smoking! Yes, it’s true. Too much time sitting may be one of our most challenging health epidemics.

Why it Matters: Long hours of sitting each day wreak havoc on the muscles and support system of your low back. The deep stabilizing muscles of your low back atrophy and your hamstrings shorten, or become tight. When your spine doesn’t have strong stabilizing muscles, you are more likely to have an injury. After an injury, many of us slow down our activity even more. It’s a vicious cycle! But, you have the power to stop this cycle with a combination of Chiropractic care and exercise. Here are a few pointers:

-       Too much sitting is now considered as dangerous as smoking.

-       Our bodies are designed to move.

-       Sedentary lifestyles can lead to a vast array of diseases, but exercise and chiropractic can halt many of these challenges.

Next Steps: Considering the dangers of too much sitting, you should take every opportunity you can to stay active throughout the day. Standing desks are a fantastic way to change positions and keep your back healthy while still getting work done on the computer. Also, taking short breaks each hour to stretch or walk around the office is a great way to increase your energy level and engage the muscles supporting your low back. If you're technologically savvy, there are even wearable devices available you can program to give you a small vibration as a reminder that it’s time to stand up and to get moving!

Science Source(s):

Traditional and Emerging Lifestyle Risk Behaviors and All-Cause Mortality in Middle-Aged and Older Adults: Evidence from a Large Population-Based Australian Cohort. December 2015

Evidence-Based Solutions for Back Pain

Bottom Line: So, you’ve got back pain. It’s altered your life, changed your daily activities, curbed your exercise, and maybe even made you a bit irritable. Now what? Well, it's important to know you’re not alone. Nearly everyone will experience back pain at some point in their life. Thankfully we have a method of care to help you get back on your feet without the risks associated with medications and surgery. Chiropractic!  Research has shown that adjustments help over 90% of people recover from back pain.  

Why it Matters: Recovering from a back injury can be mentally tough. Many of us don’t realize what we take for granted until an injury alters our perspective. But with the correct evidence-based care, you will be back and better than ever in no time. Over the past few years, there have been considerable advancements in our understanding of the best treatments for back pain. Here are a few of the latest research updates:

-       Adjustments have been shown to be more effective at reducing pain than many commonly prescribed medications.

-       Chiropractic adjustments provided more patients with relief than spinal injections, showed a recent study from JMPT.

-       Researchers found patients had just as much relief with Chiropractic adjustments as they did with surgery.

Next Steps: When recovering from a back injury, it’s important to keep a positive attitude, stick with your care plan, and avoid “pushing” through the pain. Your body is designed to heal naturally, without the need for drugs and surgery. Our Chiropractic team will work with your body’s natural healing instinct to create a specific care plan to help you get your life back.

Science Source(s):

Symptomatic MRI-Confirmed Lumbar Disk Herniation Patients: A Comparative Effectiveness Prospective Observational Study of 2 Age- and Sex-Matched Cohorts Treated with Either High-Velocity, Low Amplitude Spinal Manipulative Therapy or Imaging-Guided Lumbar Nerve Root Injections. Journal of Manipulative and Physiological Therapeutics. 2013

Manipulation or Microdiskectomy for Sciatica? A Prospective Randomized Clinical Study. Journal of Manipulative and Physiological Therapeutics. 2010

Spinal High-Velocity Low Amplitude Manipulation in Acute Nonspecific Low Back Pain. SPINE. 2013

Bad Disc Slowing You Down?

Bottom Line: Spinal discs play an essential role in your low back, acting as small shock absorbers and giving you the ability to move in many different directions. Your discs are comprised of two major parts: an outer ring of cartilage, which provides support, and a jelly-like center that facilities motion. As age and injuries catch up with us, the discs can herniate. A herniated disc occurs when the middle (the jelly) of the disc breaks through the outer wall, irritating a spinal nerve and causing severe pain in your back or leg. Researchers have found this most often occurs between the ages of 35-50.

Why it Matters: Almost everyone knows someone who has suffered from pain caused by a herniated, slipped, or bulging disc. The pain can be so intense that many people think surgery is the only way to correct it. Well, we have good news. Research has shown people who chose Chiropractic adjustments had the same amount of relief as those who chose surgery! And what about those medications that mask the pain but fail to correct the problem? Well, research has shown Chiropractic adjustment to be significantly better than many of the common drugs prescribed for back pain.  Here are some take away points:

-       Top-research journal, SPINE, has recommended the use of adjustments for back pain.

-       Adjustments were shown to provide significantly more relief than medications.

-       Adjustments have been shown to be just as effective as surgery for taking care of herniated discs.

Next Steps: Your spinal discs stay healthy by having strong muscular support and a full range of motion. Keep your spine stabilizing muscles healthy by committing to daily exercise. And what about maintaining a full range of motion? It’s easy! Chiropractic adjustments gently and effective help restore proper range of motion in your neck, mid-back, and low back.  When your spine is moving well with appropriate support, you’re going to be feeling great!

Science Source(s):

Spinal High-Velocity Low Amplitude Manipulation in Acute Nonspecific Low Back Pain. SPINE. 2013

Manipulation or Microdiskectomy for Sciatica? A Prospective Randomized Clinical Study. Journal of Manipulative and Physiological Therapeutics. 2010