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Empowering You To Optimal Health

When you eat something loaded with sugar, your taste buds, your gut and your brain all take notice. This activation of your reward system is not unlike how bodies process addictive substances such as alcohol or nicotine — an overload of sugar spikes dopamine levels and leaves you craving more. Nicole Avena explains why sweets and treats should be enjoyed in moderation.

http://www.youtube.com/watch?v=lEXBxijQREo

What’s a scientifically validated way to get smarter, happier, healthier and calmer?

Stop reading this right now and go for a walk.

It’s that simple. Exercise powers the body and the mind.

Exercise Makes You Smarter

A three-month exercise regimen increased blood flow to the part of your brain focused on memory and learning by 30%. Then in a 2007 study of humans, German researchers found that people learn vocabulary words 20% faster following exercise than they did before exercise. Another study in 2007 showed that cognitive flexibility improves after just one thirty-five-minute treadmill session at either 60 percent or 70 percent of maximum heart rate. Cognitive flexibility is an important executive function that reflects our ability to shift thinking and to produce a steady flow of creative thoughts and answers as opposed to a regurgitation of the usual responses. So not only does exercise make you smarter, it also makes you happier.

Exercise Makes You Happierrunning

In a landmark study affectionately called SMILE (Standard Medical Intervention and Long-term Exercise), James Blumenthal and his colleagues pitted exercise against the SSRI sertraline (Zoloft) in a sixteen-week trial. The conclusion showed that exercise was as effective as medication. Then a massive Dutch study of 19,288 twins and their families published in 2006 showed that exercisers are less anxious, less depressed, less neurotic, and also more socially outgoing. And a Finnish study of 3,403 people in 1999 showed that those who exercise at least two to three times a week experience significantly less depression, anger, stress, and “cynical distrust” than those who exercise less or not at all.

So how much exercise do you need? Studies show the best results are achieved when you exercise six days a week, for forty-five minutes to an hour. That works out to be about six hours a week dedicated to you and your brain. But what if you don’t have 45 minutes to exercise daily? Fortunately, “a little is good, and more is better.”

So start today with going for a walk and see where that leads you.

Time Article

This Is the No. 1 Cause of Disability Worldwide – Lower Back Pain

Americans spend at least $50 billion each year on lower back pain, according to the National Institute of Neurological Disorders and Stroke (NINDS), and it’s now the No. 1 cause of job disability around the world.

In a new study published in the Annals of Rheumatic Diseases, researchers gathered data from 117 studies from 47 different countries and other supplemental surveys. Lower back pain is the top cause for years lost due to disability (calculated by adding years lost as a result of early death and the number of years lived with disability). About one in 10 people suffer from lower back pain, and prevalence is highest in Western Europe and lowest in the Caribbean and Latin America. And the world’s growing population of elderly means people are living longer with pain.

So what can you do?

Fortunately Chiropractic adjustments and exercise are two great therapies that have been proven to help those with back pain. Chiropractic adjustments ensure your spinal joints are moving optimally, and exercise helps to strengthen your muscles to support the spine. When you have a spine that is moving properly and is supported by strong muscles, your incidence of back pain drops dramatically.LOW-BACK-PAIN

Time Article

How Effective is Chiropractic Care?

A growing list of research studies and reviews demonstrate that the services provided by chiropractic phyisicians are both safe and effective.  Following are excerpts and summaries from a few of the more recent studies. The evidence strongly supports the natural, whole-body and cost-effective approach of chiropractic care for a variety of conditions.

For Acute and Chronic Pain

“Many treatments are available for low back pain. Often exercises and physical therapy can help. Some people benefit from chiropractic therapy or acupuncture.”

–Goodman et al. (2013), Journal of the American Medical Association  

“[Chiropractic Manipulative Therapy] in conjunction with [standard medical care] offers a significant advantage for decreasing pain and improving physical functioning when compared with only standard care, for men and women between 18 and 35 years of age with acute low back pain.”

–Goertz et al. (2013), Spine

In a Randomized controlled trial, 183 patients with neck pain were randomly allocated to manual therapy (spinal mobilization), physiotherapy (mainly exercise) or general practitioner care (counseling, education and drugs) in a 52-week study. The clinical outcomes measures showed that manual therapy resulted in faster recovery than physiotherapy and general practitioner care. Moreover, total costs of the manual therapy-treated patients were about one-third of the costs of physiotherapy or general practitioner care.

 — Korthals-de Bos et al (2003), British Medical Journal

“Patients with chronic low-back pain treated by chiropractors showed greater improvement and satisfaction at one month than patients treated by family physicians. Satisfaction scores were higher for chiropractic patients. A higher proportion of chiropractic patients (56 percent vs. 13 percent) reported that their low-back pain was better or much better, whereas nearly one-third of medical patients reported their low-back pain was worse or much worse.”

– Nyiendo et al (2000), Journal of Manipulative and Physiological Therapeutics

In Comparison to Other Treatment Alternatives

“Reduced odds of surgery were observed for…those whose first provider was a chiropractor. 42.7% of workers [with back injuries] who first saw a surgeon had surgery, in contrast to only 1.5% of those who saw a chiropractor.”

– Keeney et al (2012), Spine 

“Acute and chronic chiropractic patients experienced better outcomes in pain, functional disability, and patient satisfaction; clinically important differences in pain and disability improvement were found for chronic patients.”

– Haas et al (2005), Journal of Manipulative and Physiological Therapeutics

“In our randomized, controlled trial, we compared the effectiveness of manual therapy, physical therapy, and continued care by a general practitioner in patients with nonspecific neck pain. The success rate at seven weeks was twice as high for the manual therapy group (68.3 percent) as for the continued care group (general practitioner). Manual therapy scored better than physical therapy on all outcome measures. Patients receiving manual therapy had fewer absences from work than patients receiving physical therapy or continued care, and manual therapy and physical therapy each resulted in statistically significant less analgesic use than continued care.”

– Hoving et al (2002), Annals of Internal Medicine

For Headaches

“Cervical spine manipulation was associated with significant improvement in headache outcomes in trials involving patients with neck pain and/or neck dysfunction and headache.”

McCrory, Penzlen, Hasselblad, Gray (2001), Duke Evidence Report

“The results of this study show that spinal manipulative therapy is an effective treatment for tension headaches. . . Four weeks after cessation of treatment . . . the patients who received spinal manipulative therapy experienced a sustained therapeutic benefit in all major outcomes in contrast to the patients that received amitriptyline therapy, who reverted to baseline values.” ‘

Boline et al. (1995), Journal of Manipulative and Physiological Therapeutics

For Neck Pain

In a study funded by NIH’s National Center for Complementary and Alternative Medicine to test the effectiveness of different approaches for treating mechanical neck pain, 272 participants were divided into three groups that received either spinal manipulative therapy (SMT) from a doctor of chiropractic (DC), pain medication (over-the-counter pain relievers, narcotics and muscle relaxants) or exercise recommendations. After 12 weeks, about 57 percent of those who met with DCs and 48 percent who exercised reported at least a 75 percent reduction in pain, compared to 33 percent of the people in the medication group. After one year, approximately 53 percent of the drug-free groups continued to report at least a 75 percent reduction in pain; compared to just 38 percent pain reduction among those who took medication.

 — Bronfort et al. (2012), Annals of Internal Medicine

Cost Effectiveness

Low back pain initiated with a doctor of chiropractic (DC) saves 40 percent on health care costs when compared with care initiated through a medical doctor (MD), according to a study that analyzed data from 85,000 Blue Cross Blue Shield (BCBS) beneficiaries in Tennessee over a two-year span. The study population had open access to MDs and DCs through self-referral, and there were no limits applied to the number of MD/DC visits allowed and no differences in co-pays. Researchers estimated that allowing DC-initiated episodes of care would have led to an annual cost savings of $2.3 million for BCBS of Tennessee. They also concluded that insurance companies that restrict access to chiropractic care for low back pain treatment may inadvertently pay more for care than they would if they removed such restrictions.

– Liliedahl et al (2010), Journal of Manipulative and Physiological Therapeutics

“Chiropractic care appeared relatively cost-effective for the treatment of chronic low-back pain. Chiropractic and medical care performed comparably for acute patients. Practice-based clinical outcomes were consistent with systematic reviews of spinal manipulative efficacy: manipulation-based therapy is at least as good as and, in some cases, better than other therapeusis.”

– Haas et al (2005), Journal of Manipulative and Physiological Therapeutics

Patient Satisfaction

“Chiropractic patients were found to be more satisfied with their back care providers after four weeks of treatment than were medical patients. Results from observational studies suggested that back pain patients are more satisfied with chiropractic care than with medical care. Additionally, studies conclude that patients are more satisfied with chiropractic care than they were with physical therapy after six weeks.”

— Hertzman-Miller et al (2002), American Journal of Public Health

Popularity of Chiropractic

“Chiropractic is the largest, most regulated, and best recognized of the complementary and alternative medicine (CAM) professions. CAM patient surveys show that chiropractors are used more often than any other alternative provider group and patient satisfaction with chiropractic care is very high. There is steadily increasing patient use of chiropractic in the United States, which has tripled in the past two decades.”

– Meeker, Haldeman (2002), Annals of Internal Medicine

Dr. Oz Article

 

Yours In Health,

Dr. Pari Limbachia, D.C.

Shànt Wellness

3840 E. Semoran Blvd. Ste 1054

Apopka, FL  32703

407-880-1218

www.shantwellness.com

 

 

 

March Is National Nutrition Month

Every individual wants good health. Proper nutrition is crucial to keep a human body functioning. But what is exactly is nutrition? Nutrition is the science of nutrients and how they are digested, absorbed, transported, metabolized, stored and eliminated by the body. It is all about the association of food and a healthy body. To make it simple, nutrition is everything we consume that contributes to our health. What you eat is determined by the perceived palatability of foods.

Improper intake of nutrients and abnormalities of nutrient absorption can lead to nutritional deficiencies. Nutrition is also associated with nerve supply and function, and the practice of Dr. Limbachia, D.C.and Shant Wellness is based on this principle. To achieve good health, a chiropractor works on nerves to provide proper functioning so that the nerve cells are well nourished. Nutrition counseling combined with basic chiropractic theory and practice works well.

Effect if Improper Nutrition

Imbalanced nutrition can be a threat to your health. You could be deprived of foods and nutrients. It may lead you to starvation, weakness, or degradation of performance. Eating too much good for a healthy existence is possible, but being overweight can harm your healthy, also there are some foods that you love to eat, but actually are not good for you and they can even be toxic.

How to Achieve Good Nutrition

One thing that you should remember is that there are many different ways to achieve the nutrition that is right for you. There is no “one size fits all” healthy nutrition plan, therefore you do not have to do the exact same thing as any person, and there are many ways available to achieve your goal. Consulting your chiropractor is helpful way to know how you can get a good nutrition. Chiropractic’s form of nutritional counseling is holistic in nature.

Nutrition and Chiropractic Care

Most individuals do not associate nutrition with the principles of nerve supply and function which are the basis of the practice of chiropractics. The cells in the body are considered microscopic chemical factories which are greatly affected by improper nutrition. Chiropractors have a long tradition of nutrition training. They work on the nerves in the body so that the nerve cells are well nourished and proper functioning will occur. When there is proper nerve function, body processed is regulated and there will be proper absorption of nutrients.

Chiropractic care encompasses a variety of alternative and holistic approach to preventative health care nutrition. Your chiropractor can help you determine what type of supplementation is best for you. Simple lifestyle changes and developing healthy habits may be recommended to increases your energy and make you feel better each day.

We Love Referrals!

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Yours In Health,

Dr. Pari Limbachia, D.C.

Shànt Wellness

3840 E. Semoran Blvd. Ste 1054

Apopka, FL  32703

407-880-1218

www.shantwellness.com

App of the Month

With everything going mobile and so many apps to choose from recommendations go a long way.  Every month I’ll publish a post that is dedicated to my favorite downloaded app that helps make my life a little easier and helps me live healthier. This month’s app of the month is:

 Make planning your meals fun again with Food Planner!

 FoodPlanner

 Keep an integrated meal plan, grocery list, and recipe collection that can sync between multiple phones, tablets, and the web. Food Planner allows you to quickly plan your daily meals using a selection of recipes downloaded from all of your favorite cooking blogs and recipe sites. Easily create breakfasts, lunches, dinners, snacks or more! Edit grocery lists, meals plans, inventory and watch them instantly sync across all your devices and even the web in near real time. Now one person can do the planning and the other can do the shopping!

 

Download it today!!!

 

 

A great recipe from an informative site

*Grilled Eggplant with Cilantro-Walnut Pesto*

1/2 teaspoon dried red pepper flakes

2 teaspoons minced garlic, divided
1 1/4 cups olive oil, divided
1 cup walnut pieces

1/4 teaspoon salt, plus up to
1/4 teaspoon additional
1 teaspoon paprika
3 tablespoons chopped cilantro
2 tablespoons lemon juice
1 1/2 pounds long thin eggplant

In a bowl, combine the red pepper flakes, half of the garlic and one-half cup of olive oil. Let stand until ready to grill the eggplant.

Using a large mortar and pestle, crush the remaining garlic, the walnuts and one-fourth teaspoon salt to a paste. Add the paprika, then slowly add three-fourths cup olive oil, stirring it in with the pestle. The sauce should have the consistency of a loose, coarsely ground peanut butter.

Stir in the cilantro, grinding it with the pestle to release its oils. Stir in the lemon juice. Taste and adjust the seasoning. Be particularly careful with the salt; the sauce should not be overtly salty, but I usually have to add a little more (about one-fourth teaspoon) to get the full flavor of the walnuts. Makes 1 cup sauce. Set aside until ready to use.

Slice the eggplants about one-half inch thick, leaving the slices attached at the stem end. Brush the cut surfaces with the flavored olive oil and grill over medium heat. Turn the eggplant frequently so it cooks through without scorching. Before each turn, brush lightly with the olive oil. You’ll know the eggplant is cooked through when it flops lazily when you turn it, about 8 to 12 minutes.

Arrange the eggplants on a platter, spreading the cut slices slightly. Spoon over half of the walnut sauce and pass the remainder at the table.

 http://www.washingtonsgreengrocer.com/recipes/grilled-eggplant-cilantro-walnut-pesto/detail.html

Exercise Smarter

exercise

Turn your weaknesses into strengths.

1. Do Less. Don’t work out hard every day. Studies show that two high-intensity sessions per week are enough to achieve most fitness goals.

2. Keep Moving. Although the phrase “active rest” may sound like an oxymoron, researchers have found that doing a light workout the day after a challenging one can actually help speed the recovery process. Gentle activities such as Hatha yoga, walking, or an easy swim can help bring blood to tissues and remove waste products, speeding the regeneration.

3. Take a Shower. During your post-workout scrubdown, use hot water for two minutes, warm water for one minute, and ice-cold water for 30 seconds. Repeat the cycle three to four times. This process, known as contrast water therapy, dilates and constricts blood vessels that help remove metabolic waste products and speed recovery.

4. Get Hands-on. If you’re exercising on a regular basis, massage isn’t a luxury – it’s essential. Massage can improve the circulation of oxygen and nutrients to the tissues, help remove waste, and reduce pain. It can also break up excessively tight areas in muscle tissue, known as trigger points, caused by muscle tension and scar tissue.

5. Hit the Sack. Sleep is the ultimate regeneration tool; unfortunately, most of us aren’t getting enough. Experts believe we need at least eight hours of sleep, and the average American is getting only six-and-a-half to seven hours of shuteye. Try to be mindful of how much sleep you’re getting, and set a regular sleep schedule.

6. Drink Up. Dehydration impairs metabolism and prevents adequate nutrient transfer, which is the process of bringing food and oxygen into the cells and removing waste products. Replenish the fluids lost during exercise immediately afterward. Weigh yourself right before and right after a workout. Any weight lost during the session is water weight (not fat) that needs to be replaced. Down a few glasses until you’re back to your pre-workout weight.

Many training injuries are due to tight muscles and lack of flexibility. Regular chiropractic care helps restore flexibility to the joints of your spine and reduces tightness in the numerous muscles that attach to your spinal vertebras. The result is your spine will be able to move more freely, will better withstand the physical requirements of exercise and will become less susceptible to injury. Regular chiropractic care enables us to get the most out of our exercise program and achieve our goals of long-term health and well-being.

New Year’s Resolution For A Healthy Spine

A chiropractic specialist might be inclined to focus entirely on the spine when setting New Year’s resolutions. This might seem narrow-minded, but considering that spinal health has a huge influence on overall health, perhaps we could all stand to set a few spinal resolutions. One excellent yearlong promise would be to get regular chiropractic adjustments.

Chiropractic adjustments improve overall health because they enhance the functioning of the nervous system. You can think about your nervous system as the body’s highway. Nerves stretch into every square inch of your body, communicating vital information throughout the system. Indeed, the nervous system (including the brain) is the body’s command structure; it both takes in information and provides appropriate responses. As you can imagine, if the nervous system is not functioning well, there are often cascading effects on the performance of other body systems.

A chiropractic specialist corrects subluxations in the spine, which are basically misalignments that may put painful pressure on spinal nerves. Through various techniques, including manual manipulation, chiropractic clinic professionals can create more space in the spine and joints, relieving pain and improving mobility. Moreover, because the nervous system flows more smoothly with no misaligned components, a person’s overall health typically improves with consistent chiropractic adjustments. Whether you should be adjusted once a month or once a week is something to discuss with your chiropractic specialist; frequency of chiropractic adjustments will depend on numerous unique personal factors.

Beyond plotting out your yearly calendar of visits to the wellness studio, adhering to the following resolutions will help keep your spine vibrantly healthy:

1. Cherish my sleep.

Sleep has a huge influence on your overall health; it is when the body repairs itself. A chiropractic specialist generally recommends sleeping in a neutral position on the side, rather than sleeping on the stomach. (Sleeping in a stomach-down position puts irregular pressure on the spine.) The experts at your local chiropractic clinic would also recommend ponying up for a supportive pillow and mattress. Your muscles will be better able to relax if your body is properly supported in a neutral position.

2. Stretch.

Perpetually tight muscles can cause imbalances in the body’s structure, resulting in pain. Tight hamstrings, for example, pull down and back on the pelvis, disturbing the proper alignment of the spine. Stiff muscles also cause spinal stress and put more pressure on articulation points where two or more bones come together. Stretches, especially full range of motion movements such as shoulder rolls, relieve stiffness and promote healthy joints.

3. Be active.

Different types of exercise protect your spine in different ways. Lifting weights, for instance, creates strong muscles that will provide spinal support and protection. Cardio exercises help us lose those extra pounds. (Excess weight drags down on the ligaments, muscles and tendons of the lower back, causing pain.) Stretching helps keep the body limber and mobile. Ideally, the same activity will combine all three types of exercise. This may explain why many people practice yoga in addition to receiving regular chiropractic adjustments. Yoga combines stretching, strengthening and cardio exercises.

4. Create a spine-healthy work environment.

Adjusting poor workplace ergonomics can relieve any number of symptoms, including sciatica, stiffness in the neck and back, headaches and carpal tunnel syndrome. Chiropractors also recommend that office workers take plenty of breaks. Staying in any one position for too long causes leg and back muscles to tighten up and become stiff. Finally, make sure your chair has good back support. When you sit at a computer desk, you knees should be bent at a ninety-degree angle, and both of your feet should rest comfortably on the floor.

5. Stay hydrated.

Water performs many functions in the body. Soft tissue elasticity and fluidity in the joints depends on water intake, for instance. Also, intervertebral discs can shrink over time if they don’t get enough water. As these discs shrivel, your spine has less padding, and you’re more likely to suffer painful spinal ruptures or bulges. Carry a bottle of water with you throughout the day, and sip liberally. Your spine will thank you.

These spinal resolutions will help keep your back strong and pain-free in the New Year.