Health-E-News December 2015
empowering you to optimal health
NFL players share their thoughts about Chiropractic
Exercising 30 minutes a day relieves asthma symptoms
Often people who suffer with asthma are told not to exercise for fear they will have an asthma attack during the exercise. A recent study in BMJ Open Respiratory Research, actually showed exercise can in fact help reduce the severity of asthma.
Researchers found that participants who exercised the recommended amount on a regular basis were nearly 2.5 times more likely to have good control of their symptoms, compared with those who did no exercise.
Just 30 minutes a day of walking, riding a bike, doing yoga, or simply being physically can result in a significant reduction of asthma symptoms. The results also showed that doing something is better than doing nothing, and more is better than less. Even the smallest amount of activity is beneficial.
If you cannot exercise outside, then go to the gym, or failing that, use a staircase or the shopping mall; just be creative.
Looking for more research on asthma? Check out Chiro.org's asthma section to read how Chiropractic can help.
Eat Right To Be HealthyYour food can literally make you happier, or depressed. A new Spanish study involving more than 15,000 people has found a diet loaded with fruit, vegetables, fish, beans, nuts and olive oil and with low levels of processed meats could help keep depression at bay.
Nutritionist Linda Foster said: “There’s more and more research indicating that diet can influence brain chemistry, with this latest study adding weight to the idea we can eat ourselves happier."
Along with regular exercise, sticking to the right diet can help ward off the depression. Changing your diet can altering the hormones responsible for controlling our mood, specifically the so-called happiness hormone, serotonin.
Foods that naturally boost serotonin levels, such as bananas, can lift our mood. Conversely, foods that interfere with its production – such as junk food and alcohol – can increase levels of anxiety and depression.
The key to eating towards happiness is to have enough of the right mood-lifting foods at regular intervals. Here are some simple rules:
- Cut down on booze and coffee: Alcohol and caffeine interfere with production of the happy hormone serotonin.
- Stay hydrated: Not drinking enough water can affect you. The recommended amount is half your body weight (in lbs) in ounces. eg a 200 lb person should drink 100 fluid ounces of water a day.
- Eat little and often: Smaller, regular meals help keep your blood sugar steady which can ward off dips in mood.
- Eat the right carbs: White carbs can spike blood sugar levels so switch to wholegrains such as granary bread, wholemeal pasta and brown rice to provide enough tryptophan but avoid mood dips.
- Cut back on junk food: People who regularly eat high-fat foods, processed meals and sugary snacks are almost two-thirds more likely to suffer from depression than those who choose fruit, veg and fish.
- Eat good fats: Your brain needs fatty oils – especially omega-3s and 6s – to keep it working well. So rather than avoiding all fats, eat the right ones. Oily fish, nuts, seeds and avocado are all great sources of healthy, mood-boosting fats.
- Feel-good fitness: Research shows that exercising for just 45 minutes, three to four times per week, releases mood-boosting endorphins in the brain which can be as effective at treating mild to moderate depression as the anti-depressant Prozac. Cycling, swimming or even a brisk walk all work well.
85% of Pregnant Women Experience Back Pain Relief from Chiropractic Care
With pregnancy comes many joys as you prepare for the arrival of your newest little bundle of joy. However, sometimes it comes with pain as well. Specifically, back pain. Fortunately, a study found that chiropractic care is an excellent way to relieve back pain during pregnancy.
Researchers recruited 115 pregnant women who were experiencing back or pelvic pain. Each woman then began a course of Chiropractic care. Over several months, the women reported an improvement in their back or pelvic pain.
For example, when asked one week into the treatment sessions whether or not they noticed a reduction in their level of pain, 52 percent said yes. That amount increased to 70 percent one month into treatment, then to 85 percent being happy with the results after just three months of chiropractic care. At the six month mark, 90 percent said that they noticed reduced back pain, and the benefits continued with 88 percent reporting positive effects one year after the initial chiropractic treatment session.