Author: melissa

When you get up and get ready every day, you may not realize how certain parts of your routine can be good or bad for you. You brush your teeth, do your hair, grab your things, put on your shoes, and leave.

You may need to ask yourself if those shoes are doing you any favors. Especially if you are active and on your feet all day. You could be hurting yourself if you aren’t careful. This article will help shed some light on your feet and why you should keep them in mind.

Here are some tips on choosing the right shoes for your needs:

1. Make sure your shoes have a stiff, supportive back. You shouldn’t be able to move your heel back and forth in the shoe.

2. The shoe should have some minor flexibility so you can move your feet the way you need. If you step on an uneven surface, the shoe should allow your foot to grab a few angles to prevent falling and especially to prevent rolling an ankle and spraining it.

3. The shoe should have at least ½ inch or more of space between the toe and the front of the shoe so you have room to move your toes a bit.

4. The shoe should provide the right kind of arch support for the arch in your feet. If you need more support for high arches, get some insoles for that. If your insoles are too big, consider finding another kind or cutting them to fit your shoes.

5. The shoe should be comfortable when you buy it, and not after breaking it in.

6. The shoe should fit the purpose. If you are running in the grass, maybe some cleats will help. If you are walking in mud or snow, choose boots. Do not wear flip flops or non supportive sandals on long distance walks.

7. It should be tight or loose enough to be comfortable and functional. Use your laces, straps or other options on the shoe to make it tighter, if the shoes have those features.

Now that we have went into more detail, you can probably see why the shoe situation is more important. Your feet support your whole body, are connected to many other muscles, and are important to care for.

Coffee is delicious, warm (or cold if you prefer), invigorating, and magical to many people. It is the first thing they think about in the morning, and maybe the main thing they look forward to in the afternoon or early evening. It keeps you focused, energized, motivated, and fast.

However, there can be some problems with drinking too much coffee. In fact, not only coffee, but certain teas, most energy drinks, and many of the world’s favorite sodas. If you drink any of those, or other drinks with caffeine, you know how much you crave it through the day (or night). It seems to be almost an addiction, right? It probably is, and this article will explain more about that later.

Before we list the pros and cons of caffeine, it should be noted that soda is a poor choice to try and get health benefits. That is because most of them come from beneficial ingredients in coffee and tea.

Here is a list of potential health benefits to ingesting coffee and teas:

1. It helps improve your brain function. Caffeine increases levels of dopamine and norepinephrine, which improves the firing of neurons in the brain. Based on many studies, caffeine can improve memory, energy, alertness, mental function, reaction times, and mood.

2. It contains antioxidants and vitamin B2. Antioxidants can help fight off diseases, cancer, and more. Vitamin B12 is also called Riboflavin. This vitamin helps the body break down carbohydrates, fats, and protein to produce the body’s energy. It helps the body get oxygen as well.

3. Promotes burning of fat in the body. Some people have a metabolism boost between 3 to 11 percent compared to when they don’t drink caffeine. This helps the body break down fats

4. Lowers risk and severity of depression. Some scientific studies showed that coffee drinkers are much less depressed than those who didn’t drink coffee.

These are just some of the many benefits that coffee could provide to your overall health. Although that may seem like a good case for caffeine, there are some problems that you should know about. The more caffeine you drink, the more likely the issues below will happen.

Health disadvantages to drinking caffeine:

1. You can get addicted. Talk about feeling sick if you don’t have it. Caffeine withdrawl can really mess up your week. Symptoms that usually happen when you stop drinking caffeine suddenly are migraines or headaches, anxiety, depression, poor concentration, fatigue, or tremors. Those effects can last up to 9 days from when you had your last cup of coffee, tea, or last soda.

2. Caffeine can increase blood pressure, blood flow, and body temperature.

3. Caffeine can increase blood sugar levels by releasing sugars from the liver after consumption. If blood sugars get too high, blood sugars will eventually crash and cause hypoglycemia. This can be life threatening.

4. Caffeine can increase secretion of stomach acid, act as a diuretic and increase urine production, and cause sleep deprivation.

5. Caffeine can give you diarrhea, nausea, drowsiness, irritability, anxiety, muscle problems, appetite changes, blurry vision, and more.

6. Caffeine and certain beverages like coffee and tea can block absorption of certain nutrients. If you don’t get enough of the nutrients in your body, it could cause problems and make you sick. For example, anemia and iron supplements don’t mix with coffee or tea.

Now that you know the secrets of caffeine, we hope you can make better decisions for yourself and your body. Enjoy your drinks, and consider decaf if you would like to keep the flavor and some other benefits of coffee or tea. It is up to you to weigh the options and what’s right for you.

You may be wondering why this article specifies modern day as a time for this topic. Glad you asked, and here is the answer. Modern times have so much processed food, experimental ingredients, mystery ingredients, pesticides, chemical cleaners, air fresheners, and more.

In addition, we are more stressed than ever, and exercise may be harder to come by now that many gyms are still closed. Perhaps your usual location for getting your body moving is closed, such as a dance studio.

With all of these things combined, we are exposed to more toxins and adding stress makes it more problematic. Sometimes our bodies just get pushed past their abilities. Nutrition is not only the foods and drinks that you consume, but many other factors contribute.

With that being said, here are some tips on how to make sure your body is getting the right nutrients to fight the good fight.

1. The most obvious tip is to just eat better foods. Fruits, vegetables, raw or unprocessed foods, and plenty of water to drink. Consider adding green, black or other teas (unsweetened) to your diet. Avoid instant coffee and try to use fresh ground. The resources for how to eat healthy are out there in abundance, so just do a quick search online.

2. Make sure your gut health is in tip top shape. Even if you are eating all the right foods, your gut determines which nutrients get into the blood and which get discarded. Making sure your gut is working well is crucial to absorbing nutrients. Ask your doctor if your digestive system may need some checkups.

3. If you use chemicals for cleaning, consider using chemical free options. You don’t want to risk ingesting or breathing chemicals when you don’t have to.

4. Reduce stress in any way you can. Try going along with a meditation or yoga video online. If that doesn’t work, look for as many stress relief exercises as you can. Dance to your favorite music in the living room. Exercise is key to physical, mental, and emotional health. Try working out from home, or at a local park in a private area away from people.

5. Always do something you really enjoy as often as you can. These feel good moments can really make a difference in how healthy you feel, and can reduce your stress.

These are hard times in the year 2020. Best of luck to everyone out there just trying to be healthy!

There are many different causes of back pain, and it could be in any part of your back.

Sometimes it is caused by poor body position during exercise or lifting. You could get pain by sitting in a slouched position for too long at your desk or on the couch.

Regardless of the cause, this article should help you care for your back and reduce or prevent pain. Before trying the tips below, speak to your doctor to be sure your back pain isn’t a serious medical issue.

Tips For Caring For Back Pain:

• Within the first 48 hours of experiencing pain, ice the painful section of your back for 10-20 minutes. Place a moist towel between yourself and the ice.
• After the first 48 hours, you may use heat to soothe the pain
• Do some mild stretches in sitting and standing positions
• Lay on the floor and try to straighten out your back. Do some light, gentle movements such as bringing your bent legs up toward your chest.

Tips For Avoiding Back Pain:

• Learn how to properly lift by using your legs to lift as often as you are able.
• Avoid bending over with your back straight up in the air. You should lift things with a straight posture whenever possible.
• Bring the weight you are carrying as close to your torso as possible.
• Consider using your hips to place some weight and keep the stress off your back.
• Do not make sudden intense movements that involve your back. Go slow and steady. If you must move your back quickly, make sure you take a lot of time to warm up and stretch the muscles.
• Keep your abdominal muscles in good shape to help support your back. The weaker your core muscles, the more work your back must do.
• Posture is key to most issues. Shoulders back, head straight, back straight.

Although these are some really effective tips for back health, there is much more to learn. Ask your chiropractor or your doctor what you can do about your back pain.

You may have been to the circus, a high school talent show, or somewhere else when you have seen someone juggling.

It is one of those things everyone wishes they could do, and only a handful of people decide to learn.

It is really good for the brain to operate on the left and right sides, and it can improve your coordination and reflexes by a good amount.

Did you know, though, that juggling can be great exercise? Find out why below!

• Similar to walking, juggling can burn about the same amount of calories, coming in at 280 per hour.
• Constant arm movement actually works out your upper body. Just like you use walking to work your legs, you can use juggling to work your arms and hands.
• While you are juggling, you engage your core muscles to stay balanced.
• After learning to juggle against a wall, you might walk forward and backward while you learn to stay in one place. If you don’t want to fall over, you will use your core to balance.
• Juggling can lubricate your joints in your arms and shoulders and help keep them moving freely with less pain. It is also a great way to get coordination and strength in your hands.
• Juggling is an easy thing to do anywhere. You only need to keep your 3 balls with you and you’ll always have the option to juggle to stay entertained or work out between tasks.
• All age groups and body types can do it.
• It is a low impact exercise that won’t over-use the knees or ankles as much as running, jumping, dancing, or sports can.

Not only is juggling a great option, but there are many other options for you to choose from that are similar. You may not find juggling very appealing, and that is totally fine. Check google and websites for information on other flow arts. You can find exercises including silk fans, poi, hula hoops, rope darts, and more. Make sure to look up the benefits and videos of each type, and choose the right one for you!

If you have been wondering which exercise options are most popular now, keep reading.

Whether your fitness goals have been improved, halted, or decreased during the pandemic, the information below should help you get back on track.

In addition to exercising at home becoming obviously more popular, some new technology comes into play as well. Some of the trends for 2020 in fitness are listed below.

Free Weights

The first is specific free weight training. The difference between then and now is that the previously popular strength training trend was too broad. Free weight training only has a certain set of tools, including kettlebells, weights, dumbbells, medicine balls, and barbells. This is a good kind of exercise to do alone at home while social distancing. That is, if you have the money and space to buy and store the materials. The most important thing to know about this form of exercise is you must have correct form during each exercise for it to be effective.

Wearable Fitness Trackers

Wearable fitness trackers, smart watches, and more are making a big difference in modern workouts. Whether you’ve just started working out or are a fitness geek, wearable technology is a great way to find out about your health and results of your workouts. In fact, you may not know that many new smart phones come with a fitness tracker. The trouble with those is that you must have the phone on your body for it to track anything. That is why wearables are popular now. They can detect your heart rate and compare it to the rates of other people doing the workout you are doing. If you enjoy some competition, that feature is for you.

HIIT (High Intensity Interval Training)

It is no surprise that this is popular today. In only 30 minutes, you can get a thorough workout including cardio, strength, or a mix. It can be done by yourself or with a class. You can attend virtual classes or look up videos online. If a fitness facility wants to be successful, it is wise that they offer HIIT to keep their members happy.

Do one of these trends sound like a fun way to get in shape? You’ll be on your way to better health before you know it!

Are you one of the many people that are scared of going to the chiropractor? Is this type of healthcare too new for you to be comfortable with?

Hopefully, this article will help you feel better about choosing chiropractic care to help with your health.

The following five myths about chiropractors and what you should know are below:

1. You will be forced to go there three times per week all the time – This is a myth because when you have an urgent or severe issue, you do have to attend many times per week, but only at first. It will only take two to three weeks until you can start attending your appointments less frequently. Aftercare is only 2-4 times per month, and maintenance on the issue is even less frequent.

2. You will have too many X-Rays taken and it can be harmful – This is a myth because chiropractors are good at knowing physical structures without needing to use X-rays. Although at first, you will need to have X-rays taken to see where your bones are settled.

3. They will break or crack my bones and cause damage – The sounds you hear when people get adjustments by a chiropractor is actually not what you think. It is not cracking or breaking of bones or other parts of the body. It is actually the sounds of air getting into pockets between the bones or joints. It is harmless.

4. It hurts to get adjustments – The truth is that if you feel any pain at all, it is just a brief moment of pinching. Most adjustments don’t hurt in any way, and most of them feel good. You’ll actually be more likely to experience less pain while the adjustments do what they are supposed to do.

5. Chiropractors don’t take your insurance – This is also a myth. Most health insurance companies will cover it. As time goes on, more of them include it in their list of what they cover.

If the list above has you considering trying it, call your primary doctor today to ask about trying chiropractic care.

Even if you aren’t concerned about the health of your joints and bones, there are plenty of nutritious foods that will set you up for success in the future.

There’s so many good reasons to eat healthy, and better bones and joints is just one of them.

This article will explain what nutrients and foods will help you improve or maintain the health of your bones and joints.

If you have joint or bone issues or want to prevent them, consider incorporating these nutrients into your diet:

Omega-3 Fatty Acids – for fighting inflammation and the benefit of improving heart health. Find this in walnuts, flax seeds, and fatty fish such as tuna, salmon, herring, and sardines.

Calcium – It not only helps with bone strength and health, it can also help blood circulation and muscle control. When we don’t eat or drink enough calcium, our bodies steal it from our bones and make them weaker, leading to osteoporosis. Find calcium in dairy products, almond milk, spinach, kale, and fortified cereals.

Vitamin D – It is calcium’s best friend because you need it to properly absorb calcium. You can get Vitamin D from sunlight, fatty fish, fortified juices, fortified milks, eggs, and some cereals.

Vitamin C – This vitamin helps with joints, immune system, and reduces risk of inflammatory arthritis. It is not recommended to take too much, but be sure to get enough. Find it in most fruits such as mangos, strawberries, oranges, pineapples, and grapefruit.

Anthocyanins – Antho what? These are antioxidants that lower markers of inflammation. They are found in red and purple fruits such as most types of berries and cherries.

Polyphenols – More antioxidants that help with joint inflammation and reduces breakdown of cartilage in the body. It also may help with fighting infections and improve bone strength. Find this in black, oolong, green, and white teas, and especially in powdered green tea leaves.

Diallyl Disulfide – Yet another strange one to name. This might fight off enzymes that damage cartilage. It may help prevent osteoarthritis. Find this in garlic, leeks, and onions.

These foods and nutrients can help you be much healthier overall, so it pays to seek them out and eat them regularly. Your bones, joints, and body will thank you.

Being healthy can be a lot of work, right? There is so much to remember, and it might seem overwhelming sometimes.

That is especially if you have a few underlying health conditions making life harder and more stressful to manage.

In addition to your normal chiropractic routine, consider these 10 issues for a more well-rounded healthcare plan.

The 10 Most Common Health Problems Are:

• Inactivity and poor nutrition
• Obesity and excess weight
• Use of Tobacco Abuse of substances (drugs, alcohol)
• HIV/AIDS infections
• Mental health (depression, anxiety, and more)
• Violence and general injuries
• Poor environmental conditions (water, air, or land pollution)
• Lack of immunizations against diseases and viruses
• Inability to access or afford healthcare

The good news:

You can prevent or greatly reduce the main issues above by choosing healthy foods more often, being more active, avoiding tobacco use, choosing not to abuse drugs and alcohol, and being mindful of your choices. Practice safe sex, get mental health screenings, avoid injuries and violence if possible, filter your air and water if possible, get immunizations, and find out how you can get free or cheap healthcare for you and your family.

According to the University of Rochester Medical Center:

“Staying physically active can help prevent or delay certain diseases, including some cancers, heart disease and diabetes, and also relieve depression and improve mood.”

and,

“Being overweight or obese increases your chances of dying from hypertension, type 2 diabetes, coronary heart disease, stroke, gallbladder disease, osteoarthritis, sleep apnea, respiratory problems, dyslipidemia and endometrial, breast, prostate, and colon cancers.”

If you can just try to eat right, exercise, and stay at a healthy weight, you can avoid a plethora of health problems. Stay healthy, be happy!

If you are not someone that regularly visits their doctor, you may miss out on some helpful exams and tips that the doctor can provide.

Many healthy people, especially young people, skip going to the doctor for years because they feel fine.

Even if you are going to the chiropractor regularly, you may have some issues working against your efforts to be fully healthy. It is important to stay up-to-date on your regular exams. You could have an underlying health condition that you don’t know about. Early detection is key in making sure you will be okay. You want to live an enjoyable, long, and healthy life.

The following exams are recommended each year for a typical person:

• Mental check-up including anxiety and depression
• Bone health checks including osteoporosis
• Eyesight checks
• Immunizations against common diseases and viruses (example: flu shot)
• Screenings for cancer (skin, breast, colon, prostate, cervical, and more)
• Dental check-up
• Glucose and Cholesterol
• Blood pressure
• Blood nutrient levels such as Iron, B12, Magnesium, Potassium, and more

The list above does not include everything recommended for you. Check with your doctor to find out exactly what you would need. These exams become much more important as you get older.

You may have to see a few different doctors in order to get the whole list of recommended health screenings. For example, you may need to see a psychiatrist for mental health care, a bone doctor for bone checks, an eye doctor for eye checks, and a dentist for dental care. Choose the issue you feel is most important to you and your body first, and then check the rest if you can.

If you are 40 or older, it could be critical that you see a doctor and get these checked out.