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Science-backed ways to reduce Stress PT 2

10 More Simple, Science-backed ways to Reduce Stress

Stress comes in many different forms and burdens your life in different ways. The methods to combat stress are just as abundant. After 10 Simple, Science-backed Ways to Reduce Stress, we’ve listed out more ways for you to reduce stress. If your stressors are your environment there’s a way for you to feel better.

Consider Supplements to Reduce Stress

Certain supplements can reduce stress and anxiety. There are more exotic options that promise to reduce your anxiety, but you can never go wrong with green tea. It has been scientifically proven that green tea promotes calmness because of L-theanine. This is an amino acid that stimulates relaxation in you.

Light a Scented Candle

The atmosphere of a room with a lighted candle is warm and soothing. The added scents can also decrease anxiety and improve the quality of your sleep. Some of the calming scents in aromatherapy include geranium, ylang-ylang, sandalwood, neroli, bergamot, rose, lavender, vetiver, roman chamomile, frankincense & orange or orange blossom.

Stop Procrastinating

Slacking off work is a bad habit that leads to a negative reaction e.g., scrambling to stay on top of your piling workload. The thought of putting in more hours than you should just add more to your plate considering playing catch up is stressful enough. Get in the habit of maximizing your productivity so you get more done on time and work doesn’t eat out of your relaxation time. Achieving work-life balance is the key to managing work-related stress.

Enjoy the Outdoors

Studies show that being a shut-in increases the chances for depression and that the occasional stroll in the outdoors reduces the risk for it. A 90-minute walk through a natural environment was found to lower the repetitive negative thinking compared to those in a city setting. Aside from the mental benefits, a healthy dose of fresh air and sunlight will do wonders for your body. Even if you’re not an outdoor person but a homebody, the change of environment will do you some good.

Take a Vacation

How many unused vacation days did you have last year? Make the most out of your allotted vacations to get away from the stress of work and home and be energized, increase productivity (for when you get back of course), increased happiness and heightened sex drive. Don’t think of vacations as a luxury because they’re crucial to your happiness and health, both physical and mental. If you’re in a relationship, it’ll benefit from a getaway too: 80% of people who vacation at least once a year say that romance is still alive in their relationship.

Proper Sleep Can Help Reduce Stress

Don’t overlook sleep in your quest to conquer stress. A night out or an all-night scramble to meet a deadline will leave you groggy and lethargic the next morning. Keep this up and you’ll develop a full-blown anxiety disorder. How to have the right amount of sleep? Time management: get done what you need to do at work, so you don’t bring them home and keep the nights out at a minimum.

Deep Breaths Help Reduce Stress

Breathing exercises where you take slow, deep inhales and exhales will calm down your body. It combats the physiological symptoms that stress brings on. There’s also the mental aspect of it: getting control of your breathing makes you feel that you have a grip on things and that makes you feel immediately better.

Set Realistic Goals

A part of what drives us into stress is the immense pressure we put on ourselves to achieve our goals by the deadlines you set. The failure to accomplish them brings on negative thoughts that cause a domino effect on your mental and physical health. The key is to set achievable goals and striving for excellence, not perfection.

Check Your Email Less Frequently

Constantly checking our inboxes is born out of the anxiety crucial e-mails and that being always at the back of your mind is not a good thing. A study found out that people feel less stressed when they check their email less often. Try setting up alerts so you know exactly when your bosses’ email, so you don’t keep checking.

Time Management

The habit of planning things through and seeing it get done is that stress management technique that works best according to a study. People who plan things ahead were fighting stress before it even happened, and thus reduced the onset of stress and frustrated. Get the more difficult things out of the way earlier on and save the easy ones for last so, at the end of the day or week, you don’t feel as rushed or stressed. Don’t be a deadliner.

 

Contact us today to get the best chiropractor to help reduce your stress!

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Mental Health Benefits From Exercise

Mental Health Benefits From Exercise

There are so many benefits you can get from exercise. Physically you can work towards a healthy body. There are also many mental health benefits from exercise as well. When you look in the mirror after an intense workout session, you’ll feel accomplished. You should know that you’re not seeing everything in the mirror. Up in your head, your mental space is so much better through exercise – that’s scientifically proven too. 

Get a Boost of Endorphins as a Mental Health Benefit

During the course of exercise, you’re releasing endorphins that create the feeling of happiness and euphoria. Doctors suggest that their patients suffering from depression or anxiety take up a sport hit the gym or spare a few minutes of their day for physical activity, which studies suggest are just as effective as antidepressant pills to treat depression. It doesn’t mean completely ditching your meds, it complements to your existing treatment. 

Maintain Mental Stimulation

A fact that comes with aging is that as we grow older, our mental capacity is decreased. It doesn’t help that we’re susceptible degenerative diseases like Alzheimer’s kills off memory and eventually, one’s ability to live and function independently. Exercising may not cure Alzheimer’s, it can put off the mental decline that begins once you hit 45. Working out when you’re 25-45 boosts the chemicals that support and prevent the degeneration of the hippocampus, the center of the brain’s memory and learning.

Improve your Memory

It sounds weird, but getting sweaty helps improve your memory. Perspiration actually increases the production of cells responsible for memory and learning found in the hippocampus. Let your kid play during recess time – research actually found a link between the level of physical fitness with brain development. And it’s not just for the kids. You’re more likely to improve and retain vocabulary if you’re running sprints.

Another Mental Health Benefit: Curb Your Addiction

The feeling of pleasure washes over you during the release of dopamine, the hormone responsible for making you feel good- whether from sex, drugs, alcohol, food or exercise. Some people enjoy it too much they get addicted and end up getting dependent on a pleasure boost. While dopamine is released during exercise, it can help curb it too. There’s been a study conducted on alcoholics which found out that intense, short sessions of exercise are a good distraction from cravings. 

Unleash Your Creativity

Exercising comes in various forms, and much of these like sports get you to interact with people. Even if you’re at a gym you’re rarely exercising alone. Which is good for your mental health. Being better than your workout buddy – running more laps, having faster times  – the competition keeps you motivated. 

Enjoy the Fun of the Outdoors for Mental Health Benefits

When the stress of work and home life gets too much, sometimes all you need is a breath of fresh air and a change in scenery. Let the scenery distract your thoughts and soak up the sun –  the Vitamin D actually lessens your likelihood of developing depressive symptoms.

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Science-Backed Ways to Reduce Stress

Science-Backed Ways to Reduce Stress

How do you cope with stress from your life, family, and job? Before you think of looking for a therapist, there are ways to help reduce stress that don’t involve lying down on a couch. These simple ways of reducing stress just require a bit of your time and an open mind.

Exercise to Reduce Stress

Hitting the gym after going through a stressful situation helps you manage stress the next time around. A study showed that students who exercised moderately after sitting through a test felt calmer and relaxed compared to students who didn’t. Scientists explain this to be due to the decrease in cortisol, the stress inducing hormone and the release of endorphins, body chemicals that improve your mood.

Reducing Caffeine Intake to Reduce Stress

Studies show that caffeine is healthy in moderation but taking too much of it makes you jittery and anxious. Caffeine addicts experience crankiness and headaches when they miss their daily cup and experience the same after the caffeine high. Slowly weaning yourself off caffeine should decrease these symptoms.

Have a Good Laugh

A good belly laugh feels so good because your stress hormone is fired up, your heart rate and blood pressure both increase then comes back down. The rapid breathing during laughter enhances your intake of oxygen that stimulates the heart, lungs and muscles. Endorphins surge in our body and makes you feel good. Laughter is the best medicine indeed.

Play with Your Pet

Pets aren’t just your 4-legged companion, they also alleviate the effects of stress. According to a study, workplaces that allow their employees to bring their dogs to work experience lowered stress levels and higher employee satisfaction. This is because of the increase in oxytocin, the hormone that promotes positive mood.

Listen to Relaxing Music to Reduce Stress

Slow, subtle instrumental tracks have stress-reducing effects. Called the ‘Mozart effect’, it reduces your anxiety, depression and cortisol levels. Nature sounds, classical music, Celtic and Native Amer.

Chew Gum

The simple act of chewing on gum promotes blood flow to your brain which greatly improves emotions, chewing harder offers the most stress relief. A study also found out that chewing gum while multitasking under taxing situations reduced anxiety, stress, brought down cortisol levels and increased alertness and performance.

Spend Time with People You Love

Filling up your emotional tank by being with family and friends will help you manage your stress better. Having emotional connections to people who surround you gives you a sense of belonging and self-worth. A study found out that women who spend time with friends and children had higher levels of oxytocin. Both genders could benefit from these relationships and you’re better off having friends – one study showed that people with few social connections were more likely to suffer from anxiety and depression.

Learn to Say No

Don’t be a pushover and learn to say no. Situations where you find yourself unable to say no are extremely stressful whereas you could’ve totally avoided the situation by being firm and saying no. Forcing yourself to do what discomforts you can increase your stress levels. Saying ‘no’ to things that add to your load is taking control of your life.

Do Yoga to Reduce Stress

While the actual mechanics of how yoga reduces stress is still unknown, it doesn’t take away from how effective it is in enhancing your mood. The goal of yoga to unite your mind and body has been found to be as effective as antidepressant medication which has made it a popular method of stress relief among all age groups.

Keep a Journal

Writing things down helps you maintain a healthy perspective in life. Record both what’s stressing you out and the things you’re grateful for. Having a tangible list of the good things relieves stress and anxiety by focusing on the positive things in your life.

Contact us today to schedule a message or maybe a chiropractor to help reduce the stress!

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Recovery from a Marathon

Recovery from a Marathon

Cheers to training for a marathon! Your season of grueling training will commence in getting past the finish line, the result of your hard work and discipline. While you revel in the idea of basking in the post-marathon afterglow – sweat, cramps, exhaustion and all – also take recovery into consideration

Everyone’s road to recovery is unique to the circumstances of their race, race condition, training regimen, health, and pace.

Despite these variables, there are tested methods that runners avow to. Follow these proven post-race recovery tips and you’ll be zooming off in a week

 

Walk it Off for Recovery Mode

Tempting as it may be, don’t just drop down on the grass.

A 26.2-mile run is punishing your body, exerting undue stress to your muscles, heart, and lungs that just disappear once you’ve crossed the finish line, and in fact, it’s in post-race that you’ll feel the brunt of it.

Let your body ease out of marathon mode by walking around to gradually decrease heart rate so your blood flow returns to the resting state.

Walking around helps rid of the lactic acid that’s built up in your muscles through the course of the marathon, so walk around for 15 to 20 minutes before taking a rest.

 

Post-Race Ice Baths

Completing a marathon is like putting your body through a meat grinder.

At the final leg of a marathon, the effects of muscle and joint damage starts to be felt – the buildup of lactic acid in the legs results in cramps and every step sends a painful jolt through your body. A post-race ice bath reduces muscle pain because the low temperature forces the blood vessels to narrow which gets rid of the acid build up and reduce swelling.

Don’t just jump into a tub of ice cubes though.

Ice bath:

  • Fill a tub with enough water to envelop your lower body and submerge yourself.
  • Add ice cubes gradually to the water so it’s less shocking to your system and more bearable.
  • Soak in the tub for 5-10 minutes but the rule to abide by is the colder the water, the less time you spend in it.
  • Finish the ice bath with a warm shower. The hot temperature dilates the blood vessels to increase blood flow and oxygen supply, causing a pumping action.

Ice massage: A pack of ice cubes over the strained muscles should do the trick.

 

Eat! for a Healthy Recovery

Your post-race chow should be a small snack to take in 300 calories from carbohydrates to maintain blood sugar levels, replenish muscle glycogen and protein to keep blood sugar levels.

Your diet after the marathon should comprise of protein-rich food like nuts, meat, and cheese to hasten the repair of muscle tissues, and while that list sounds drab, indulge yourself with chocolate milk which surprisingly has an optimal ratio of carbs and protein. Also, in the lieu of sports drinks and other fancy drinks, nothing hydrates better than water!

Water will help aid your body’s fast to recover, so drink up!

 

Recuperate

In the heat of things, many people swear that their first marathon will be their last, maybe you’ve been there too. The rush of finishing a marathon and seeing the fruit of a season of training can be addicting though, and the itch to start getting into a form may come soon, even sooner than your body can handle. The meat grinder metaphor exists for a reason and state of your body after a race should tell you why.

Give your body time to recover, and it’s not just the muscles that need R&R. Your kidneys, heart, circulatory system, your entire body is put through so much stress over the course of a marathon it’s not wise to get back out there when it’s just been wrung to a pulp.

Experts advise taking one day of rest for each mile raced or taking three to seven days of no running after a marathon.

After this period, you should take the time to test the waters by going into cross training or any activity that boost circulation and warms your muscles. An easy 30-minute run should clue you in on how far into recovery you are. When nothing hurts and it’s all good, slowly increment your running distance but stick to easy runs.

At the end of this period, try slipping into your regular running routine if you can do it. If all is well. You can go back running at your usual pace if you feel good. The key is listening to your body and giving it the time to repair itself.

Contact us today for sports chiropractor to help you recover from that marathon!

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Is It Too Late to See a Chiropractor?

Is It Too Late to See a Chiropractor?

When you struggle with a daily ache or pain it can become part of your life. You expect to wake up every morning with that same nagging, sometimes debilitating feeling. However, you don’t have to feel this way for the rest of your life. You may ask yourself “Is it too late to see a chiropractor”? Never. With a little bit of help from a registered chiropractor, you could soon discover a new lease of life you never imagined you could have. Imagine having the best makeover you could ever imagine, but for your body. This is how a chiropractor could make you feel. So, if you have been putting off a visit, it is never too late. Seeking treatment is always a better solution and it will bring you positive results in the end. Chiropractors can open a whole new world for you as you engage with your health needs and accept the upgrade to your life.

Why Visit A Chiropractor?

A chiropractor can help you to deal with many underlying health issues you might not knew you had. Make sure you take any pressing questions to your chiropractor right away, as they might be able to help you to overcome your aches, pains and daily struggles. In the world of chiropracting, we believe that ultimate health stems from the spine. This is because the spine acts as the home to the central nervous system, which controls the body. When your spine is functioning adequately, the rest of your body will soon fall in line. Therefore, it is never too late to seek out help from a chiropractor.

How Does It Work?

Your generic aches and pains might be fixed with a simple chiropractic treatment. This mostly involves a gentle targeted spinal adjustment, which can give you a huge sense of relief almost instantly. As well as pain relief, you might also notice that your energy levels increase, your anxiety symptoms lower and you become a much better sleeper. If you can arrange a weekly or monthly chiropractic treatment you will soon notice your quality of life improve significantly. Chiropractors are trained to provide you with a tailored treatment to suit your individual needs. If you have been putting off your visit, it is never too late to seek help.

It is Never Too Late to See A Chiropractor

So, don’t delay your next chiropractic visit; it is truly never too late to seek the help you deserve. When you are willing to open your mind to a new treatment, you are much more likely to reap the benefits. Your health is incredibly important, so don’t delay in making an appointment sooner rather than later. You don’t deserve to suffer for any longer, so seek out advice from one of our chiropractors who can help. Schedule with one of our local chiropractors and they will be able to assess your individual requirements and get you back to full health as soon as possible.

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What Is Thoracic Outlet Syndrome?

What Is Thoracic Outlet Syndrome?

Thoracic outlet syndrome is a disorder in which the nerves and blood vessels in the space between the first rib and the collarbone become compressed. People with the condition can experience pain in the neck and shoulders, numbness in the fingers, neck and shoulders.

There are three main types of thoracic outlet syndrome.

The first of these neurogenic thoracic outlet syndrome, is a version of the condition that primarily involves the compression of the brachial plexus. This is a group of nerves that travel from the spinal cord through the shoulder joint and allow a person to rotate their shoulder and move their arms and hands. Physicians label this particular type of syndrome “neurogenic” because the nerves create it.

The second is vascular thoracic syndrome. Blood vessels travel between the collar bone and the first rib. When they become compressed, it can create the symptoms described above, including numbness in the shoulder area.

The final type of thoracic outlet syndrome is “non-specific.”  The non-specific version of the condition occurs when the patient reports symptoms, but the doctor can’t find any direct cause. Neither the blood vessels nor nerves appear impeded.

How To Fix Thoracic Outlet Syndrome

Medical practitioners and researchers believe that a range of factors contributes to the onset of this syndrome. Anatomical defects can put certain people at risk from birth. There’s also evidence that lifestyle factors may play a role.

One way people can “fix” thoracic outlet syndrome is by improving their posture. Those with forward-rolling or drooped shoulders. Then they should put additional pressure on the space between the clavicle and the first rib. This will increase the likelihood if developing this syndrome.

Improving posture is possible, but it usually requires the assistance of a chiropractor. By straightening up the shoulders, people with the condition can increase the space for nerves and blood vessels to travel. Our chiropractors can examine the mobility and function to see if you suffer from thoracic outlet syndrome. Our chiropractors can help restore the proper alignment and improve your motion.

Another way to fix thoracic outlet syndrome is to reduce the overall pressure on the joints. People who suffer from obesity experience extra load on the space between the collar bone and the ribs, forcing them together. Being obese has a similar effect on the region is wearing a heavy backpack.

Sometimes repetitive motion leads to the onset of this syndrome. Having to perform the same movements over and over again can lead to pressure on the nerves and blood vessels in the area, leading to numbness and tingling.

Some occupations put people at a higher risk of developing the condition than others. Those who spend all day typing at a keyboard or performing the same action over and over in a factory are at greater risk. Overcoming thoracic outlet syndrome often requires changing roles or finding new ways to perform one’s work that does not involve doing the same motions.

 

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