Gibsons Chiropractic Blog » diet

To Your Health Newsletter 01-19-2012

Dr. Stacey — Fri, 20 Jan 2012 04:18:53 +0000

Chiropractic Better Than Medication for Relieving Neck Pain A study published in the Jan. 3, 2012 issue of the research journal Annals of Internal Medicine suggests chiropractic spinal manipulation is more effective than over-the-counter and prescription medication for relieving acute neck pain.Spinal manipulative therapy was more effective than medication in both the short and long term.

The study involved 272 adults ages 18-65 with neck pain of two to 12 weeks’ duration. Spinal manipulation was provided courtesy of a doctor of chiropractic.Instead of chiropractic care, some patients in the study group received medication as monitored by a licensed medical physician. Nonsteroidal anti-inflammatory drugs (NSAIDs), acetaminophen (aspirin), or both served as the first line of pharmacological therapy. With patients who did not respond to or could not tolerate these drugs, narcotic medications and muscle relaxants were prescribed.

“Participants who received medication seemed to fare worse, with a consistently higher use of pain medications for neck pain throughout the trial’s observational period,” said the study authors. In other words, chiropractic was a much better choice than medication for neck pain.

Interestingly enough, a third group of patients who received home exercise advice instead of chiropractic care or medication also fared better than the medication group during the study period. That means two forms of conservative, drug-free care – both of which are commonly provided by doctors of chiropractic – were more effective than over-the-counter and/or prescription drugs.

The moral of the story? The next time you or someone you know is suffering from neck pain, don’t turn to the medicine cabinet or a medical doctor; turn to your doctor of chiropractic.

Take Care of Your Feet

More than any other part of the body, the feet are overlooked on a regular basis. That’s a shame because the feet are the foundation of the body. If your feet aren’t functioning properly, the rest of your body will eventually be affected.

The Power of Sleep

An increasing number of children and adolescents are suffering from sleep deprivation. They’re also gaining weight. Are the two events related? A recent study suggests so. Here’s what you need to know to help your children stay healthy.

Dine Out, Lose Weight?

How do people who want to maintain a fit lifestyle make sure they don’t blow their goals out the window at their favorite eatery? Find out how to eat your favorite meals away from home without sacrificing your waistline.

The Benefits of Resveratrol

Resveratrol has been touted as the wonder supplement for reducing the development of chronic diseases. What is it and how much should you take? Here’s the answer to both questions.

Meditation for Brain Power

Does mindful meditation change the way your brain operates? Recent studies show it does. Learn how you can benefit from daily mindful meditation and maximize your health and wellness.

To Your Health Newsletter 12-22-2011

Dr. Stacey — Thu, 22 Dec 2011 15:57:00 +0000

Stand Up Straight!

Postural issues are a big contributor to many different aches and pains and injuries to our bodies. Injuries related to poor posture tend to be overuse injuries, which build up over a period of time. Muscle imbalances and joint dysfunctions associated with poor posture can create areas of too much motion in certain spinal segments causing instability. These areas may then wear out prematurely, while other areas may have too little motion in the spine causing range of motion/mobility dysfunctions; anytime you have a right side – left side imbalance, it is called an asymmetry. If you have an asymmetry in your muscles, you are more susceptible to injury.

Some simple ways to begin to improve your posture include becoming aware of the things that you are doing, even the things that you don’t even know you are doing that are contributing (harming) to your posture. Think of staying in a “tall spine” posture while sitting, standing, during exercise and also taking frequent breaks from sitting and use the Brugger’s postural relief position as one of your style of breaks.

There are also some simple exercises you can do to help you get started on improving your overall posture. Here are a few:

Engage in daily use of the foam rollto provide self-myofascial release and self massage. Spend 3-5 minutes rolling out the thoracic spine and shoulders.
Perform Chair Decompression: Sit in an upright chair with your arms behind you, slightly bent, hands on the seat of the back of the chair. Push downward, straightening the arms and leaving the buttocks in the chair, unloading the trunk and spine. Keep the arms externally rotated; this moves the upper body into something similar to Brugger’s.
Perform Brugger’s relief position: Sit at the edge of a chair; Put your knees apart (wide) and your feet under the knees: Arch your back; Rotate your arms outward so your palms face forward; Separate your fingers and point your thumb backward; Tuck in your chin; Hold this position while taking a deep breath in though your abdomen. Hold the position for 5 seconds, release for 3 seconds, Repeat 3-5 times.
Perform Cobra: Laying face down on the floor-in prone position, have arms beside your hips. Activate the core by drawing in your navel towards spine and squeezing the glutes. With your core and glutes activated, lift the chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling. Note: hold for 2-3 seconds. Repeat 5 times.

For more useful tips, talk to your chiropractor about other ways you can improve your posture and avoid injuries.

Concussions: The Basics

Concussions are getting much-needed attention in the press, especially given the short- and long-term cognitive loss, early-onset dementia, physical disability and even death resulting from traumatic brain injury. Read about the facts of this type of injury from the experts.

Working To The Extreme

When sludging through the daily grind at work, keep in mind that in the long-term the number of hours you spend on the job could impact your health, especially your heart. Read what recent research has to say about the impact that long hours of work has on one of your most vital organs.

Coffee for Good Health?

Every day millions of people drink coffee for an energy jolt that will help them get through the day. Coffee has become one of the most popular beverages of choice, but can it be good for your health? Read what recent research has to say about drinking a cup of joe a day and your health.

Fructose: Is it Safe?

Everyone knows that fructose is the sugar found in fruit. If it’s found in fruit it must be safe, right? Wrong. Let’s take a look at the impact of fructose on your body when consumed in large quantities.

Keep Your Bones Strong

As women age, a common problem they face is thinning of the bones – also called osteoporosis. Learn how to prevent fracture risk and bone loss through diet and supplements.

Source: www.toyourhealth.com

To Your Health Newsletter 11-25-2011

Dr. Stacey — Sat, 26 Nov 2011 16:46:32 +0000

Brought to you by www.toyourhealth.com

Lift at Your Own Risk

Tis’ the season for giving and spending precious time with loved ones during a magical time of year. Unfortunately, tis’ also the season for back, neck and shoulder injuries. Let’s review some of the potential dangers lurking this holiday season and how you can reduce your risk of injury.

All Boxes Are Not Created Equal

The culprit for back injuries is typically a smaller box that looks deceptively light because of its size. Don’t fall for it! Lightly kick or push the box with your foot to determine how heavy it is before you commit to the lift. The lesson here is to take extra time to test the weight of an object before you lift. Every second counts.

Slippery Slopes Will Get You Every Time

Even if you don’t live in an icy, cold environment, the first strategy should be to expect the unexpected. Become aware of your surroundings and become very intent with every movement. Doing balance exercises is also a great way to prevent falls.

It’s a Long Way Down From Up There

Climbing up ladders or standing on stools/chairs to hang lights and decorations can be a dangerous adventure. Take special care to ensure all ladders are functioning properly and you have a “safety spotter” to help in stabilizing any device you are standing on.

Holiday Stretches Under the Mistletoe

When you become more sedentary, you inherently become less flexible. Your muscles shorten and become weak from inactivity, making you prone to injury. You can make significant improvements by stretching to increase the performance of your body. The better you move, the more resistant you become to injury.

Your chiropractor can tell you more about holiday health risks and suggest simple strategies to ensure an injury-free holiday season.

Facts About Fructose

Fructose is the sugar found in fruit – and if it’s found in fruit, it must be good for you, right? Wrong. This misconception is being perpetrated by the food industry and most people just don’t have the facts. Open your eyes to the potential health issues of fructose.

Get a Good Night’s Sleep

Disruptions of sleep patterns or the inability to achieve certain stages of sleep can occur with stress, medications, bowel and bladder problems, background noise or pets, to name just a few factors. If you are consistently waking up tired, here’s what you need to know.

Fit to the Core

Most physical activities depend on stable core muscles, which, in turn, promote balance and stability. Without a stable core, your low back, hips, pelvis and abdomen are prone to injury. Try these three simple exercises to strengthen, tighten and tone your core.

Vitamin D – The Key to Better Health

Vitamin D deficiency is linked to various health conditions including osteoporosis and even cancer. Learn how to ensure you are getting enough of this important vitamin every day.

Does Bottle-Feeding Your Children for Too Long Make Them Fat?

Recent studies suggest prolonged bottle-feeding may be contributing to obesity in children. Do you know how long is too long? Make sure you know the answer.

To Your Health Newsletter 10-27-2011

Dr. Stacey — Thu, 27 Oct 2011 13:57:36 +0000

BROUGHT TO YOU BY: WWW.TOYOURHEALTH.COM

Nourish Your Brain

The aging process takes enough of a toll on the human body without having the mind share the same fate. As we age, the brain is susceptible to various degenerative processes, from simple lapses in memory and concentration to outright cognitive decline or Alzheimer’s. Fortunately, there are simple ways to keep your brain healthy into your golden years. Here are three brain boosters to keep you on your mental toes:

Feed It: Your brain needs sound nutrition to function optimally. The outer membrane of brain cells requires a constant supply of fatty acids. That’s where omega-3s can help. Choline, a B vitamin present in high amounts in eggs, broccoli and other cruciferous vegetables, wheat germ and tofu, may also be important for brain neurotransmitter function while benefiting mood and mental performance.

Exercise It: Research suggests consistent physical activity can help people maintain memory and cognitive function as they age. According to at least one study, the exercise necessary to achieve brain benefits involved simple activities such as walking, gardening, cooking and cleaning. Another recent study showed that after a year of lifting weights twice a week, elderly women performed significantly better on tests of mental processing compared to women who participated in a balancing and toning program instead.

Challenge It: In a sense, if you don’t challenge your brain, stagnation can set it, leading to all sorts of problems over time. The solution is simple, research suggests: challenge your brain. How? Try crossword puzzles, chess, word problems or other strategies to keep your brain alert and engaged. The moral is simple: Take care of your mind and your mind will do the same for you.

Nothing Sweet About Artificial Sugar

With worldwide obesity rates doubling in the past three decades, is it any surprise that artificial sweeteners have been gaining popularity? Beginning with the creation of saccharin, “sugar substitutes” have become the answer to a dieter’s prayer.

Have your cake and eat it, too; it’s a dream come true. Or is it? Let’s take a closer look at some of the most popular sugars on the market and how they are affecting your health.

Are You Stretching the Wrong Way? Try The Right Way

How would you like to increase coordination, reduce muscle tension, increase range of motion, prevent future injury, improve posture, develop body awareness, and enhance proper movement patterns?

The good news is you can, by incorporating active isolated stretching (AIS) techniques and principles into your exercise / wellness routine. Follow these steps to bump up your stretching routine.

To Your Health Newsletter 10-15-2011

Dr. Stacey — Fri, 14 Oct 2011 21:00:14 +0000

[Source: www.toyourhealth.com]

Is Fast Food Getting Any Better?

Back on April 27, 2010, the Santa Clara County (California) Board of Supervisors approved an ordinance banning the use of toys to encourage children to eat unhealthy meals offered by restaurants. This was the first move by a government body to try to address the obesity epidemic that is plaguing America’s children. Then on Nov. 2, 2010, the San Francisco Board of Supervisors voted 8-3 to require that kids’ meals meet certain nutritional standards before they can be sold with toys. This law sets the bar for healthy children’s meals as those “that have less than 600 calories, contain fruits and vegetables, and include beverages without excessive fat or sugar.”

A year later and apparently feeling the pressure from these and other government regulations, the McDonald’s organization is beginning to make concessions. It recently announced its “Commitments to Offer Improved Nutrition Choices.” This announcement included the decision to do the following:

By March 2012: provide apples in every Happy Meal (with a smaller serving of French fries)
By 2015: “reduce sodium an average of 15 percent overall across its national menu of food choices”
By 2020: “reduce added sugars, saturated fat and calories through varied portion sizes, reformulations and innovations.”
“[Increase] customers’ and employees’ access to nutrition information.”

A review of the current McDonald’s kids’ meals menu reveals that of the current 24 meal combinations offered, five still exceed 600 calories; specifically some of the meals with cheeseburgers and a hamburger, fries and low-fat chocolate-milk meal. The nutritional information for the new menu that includes meals with apples and fewer fries is not out yet. But the company seems to be moving in the right direction. One source suggests that the new Happy Meals will have 6 fewer grams of fat and between 110 and 120 fewer calories.

It’s no secret what a healthy meal should include. The high sugar content, lack of whole grains and lack of meaningful vegetables in most kids’ meals are still at issue. As a food source for millions of children, McDonald’s cannot ignore its responsibility to offer healthier meals to children, regardless of what children will eat or parents will buy.

If you or someone you know is overweight, don’t be afraid to ask your doctor for help. They can outline a plan for losing the weight that includes sensible nutrition, regular exercise and regular chiropractic adjustments. Your doctor can also provide information on what your family should – and shouldn’t – be eating to maintain a healthy weight and a healthy lifestyle.

Keep Fit With Circuit Training

Circuit training is doing a number of exercises back to back (short exercise bursts with intensity) including a short recovery or break between exercises. This type of exercise is known for numerous health benefits including helping you achieve your fitness goals faster. You can add in cardio exercise including running in place, jumping rope, or using equipment such as a treadmill, elliptical or stair-stepper. It’s a great technique to focus on strength and cardiovascular training to sculpt your own body. You can experiment with a large variety of exercises and equipment at whatever intensity you choose. You compete only with yourself, and you don’t have to be in sync with others. Use these 10 examples to jumpstart your new workout routine.

The Wonderful World of Yoga

Originated in ancient India, the practice of yoga helps many achieve spiritual insight and peace from their hectic lives by challenging the body to go beyond its current limitations through a series of poses. Over the years, yoga has evolved to include many different variations, providing a wide range of mental and physical benefits. Regardless of the type of yoga style you choose, expect any yoga class to provide a serious mind/body workout well worth your time. Here are 3 types of yoga classes you can try.

[PS. my favourite style of yoga is Iyengar - slower, deeper stretches, more emphasis on posture and alignment - perfect for a chiropractor!]

To Your Health Newsletter 09-27-2011

Dr. Stacey — Wed, 28 Sep 2011 02:17:39 +0000

Source: www.toyourhealth.com

Krazy About Kale

On the hunt for a nutritious, vitamin-packed vegetable that is also loaded with great flavor? Try kale. There are many reasons to pile this cruciferous veggie on your plate. It is low in calories, has zero grams of fat and contains nearly 20 percent of the RDA of dietary fiber, which promotes regular digestion, prevents constipation, lowers blood sugar and curbs overeating.

Need more reasons? Kale also contains the glucosinolate isothiocyanate (ITC), which fights the formation of H. pylori (Helicobacter pylori), a bacteria that can attack the digestive system and cause big problems. Kale is also a superstar in the arena of carotenoids and flavonoids, two powerful antioxidants that protect our cells from free radicals that cause oxidative stress. There are also tons of vitamins in kale – think vitamins C, D, A and K. All boost immunity, help maintain healthy bones and teeth, and maximize overall health. Enjoy!

Dodging Diabetes

The number of adults with diabetes worldwide has more than doubled since 1980 to a mind-numbing 347 million, officially making it a global epidemic. But believe it or not, there’s good news about diabetes: There are a number of ways to combat and even outright prevent this growing disease.

Alcohol Attributed to Most Cancers

A European study found that “an important proportion of cases of cancer can be attributable to alcohol consumption, especially consumption higher than the recommended upper limits.” The “upper limits” were defined as one drink per day for women and two drinks per day for men.

To Your Health Newsletter 09-16-2011

Dr. Stacey — Sat, 17 Sep 2011 17:29:24 +0000

Source: www.toyourhealth.com

4 Vitamins You Can’t Do Without

Vitamin A plays an important role in vision, bone growth, reproduction, and cell division. Adequate amounts of vitamin A help to regulate the immune system and protect against infections by producing the white blood cells that destroy harmful bacteria and viruses. Dietary sources: Carrots, sweet potatoes, pumpkin, eggs, milk.

Vitamin C: As you probably already know, a daily dose of vitamin C is one of your easiest and most effective weapons against illness. Vitamin C’s profound ability to protect cells from free radical damage can help lower your risk of various diseases and conditions, while improving iron absorption to promote healthy blood cells. Dietary sources: Fruits and vegetables, particularly cantaloupe, citrus fruits, berries, broccoli, green and red peppers, tomatoes and winter squash.

Vitamin D is actually a hormone the body creates naturally from diet and sunlight. It is vital for maintaining a strong immune system, regulating inflammation, assisting in calcium absorption, and decreasing the risk of chronic diseases. Since vitamin D promotes calcium absorption and enables normal mineralization of bone, it is needed for healthy bone growth and remodeling. Without sufficient vitamin D, bones can become thin, brittle or misshapen. Dietary sources: Fatty fish, cheese, egg yolks, fortified foods.

Vitamin E helps to prevent blockages in the coronary arteries. Additionally, vitamin E acts as a powerful antioxidant and anti-inflammatory agent to protect the liver, which can metabolize and excrete some forms of vitamin E. Antioxidants such as vitamin E effectively protect cells from free-radical damage, which contribute to the development of cardiovascular disease and other serious health conditions. Dietary sources: Nuts, seeds, vegetables oils (soybean, canola, etc.), green leafy vegetables.

Remember to talk to your health care provider if you are considering taking any of these vitamins as supplements so they can recommend an appropriate dosage.

Eat Healthier When Eating Out

Americans are eating out at an ever-increasing (sometimes daily) rate, and usually paying the health consequences. It’s tough enough finding healthy food when grocery shopping these days, but put your trust in the hands of a burger joint, a diner, a pizza parlor or the vast majority of other restaurants and you’re generally asking for trouble. Here are five substitutions to infuse a little more health into your next dining experience away from home.

How to Improve Your Mood

Ever run into someone who’s irritable? Not exactly the person you want to be around. Now consider that on some days, that person is you. When you’re in a good mood, everything seems right; when you’re in a bad one, look out! Between work, kids and the countless other responsibilities your daily life entails, how do you stay sane and avoid becoming a stressed-out, irritable mess? It starts by understanding and then controlling some of the primary causes. Here are three big contributors to irritability; figure out how to reduce them and improve your day.

To Your Health Newsletter 08-31-2011

Dr. Stacey — Fri, 02 Sep 2011 14:49:58 +0000

Brought to you by www.toyourhealth.com

Find Your Fountain of Youth

History shows us that people will go to great lengths to search for ways to remain young. The literal and figurative quest for the elusive “Fountain of Youth” is alive and well to this day. While there is no way (at least yet) to “live forever,” the process of searching has helped us to learn more about the multitude of factors that seem to allow for longevity and lifelong health. Here are some easy ways to find your own Fountain of Youth and live a healthier, happier life.

Hydration is important for cellular functioning, so make sure you drink liquids regularly throughout the day.
The phytonutrients in plant-based foods are essential for health and wellness. Eat plenty of vegetables and low-sugar fruits every day.
Rest is necessary for your body to run optimally. The way to figure out how much sleep you need is to think about how much you sleep on a relaxing vacation, when you fall asleep naturally and wake up without an alarm. The number of hours you get on a relaxing vacation per day is generally how much time your body is craving for sleep.
Take time to have fun with your loved ones. Social support and positive experiences have been seen in studies to be beneficial to health.
Make sure to keep your body moving every day, even if it’s just walking up and down stairs at work or taking a noon-time stroll around the block. Exercise is key to living a long and healthy life!

Jump-Start Your Next Workout

Has your workout program been in a downward spiral lately? Have you been doing less and less physical activity? Are the once pain-free activities now causing increased pain? If so, you might want to resume your workouts with isometric exercise. Find out more about isometric exercises and try these beginner exercises to get you started.

Too Much Salt in Your Diet?

The fast- and processed-food industries offer a staggering variety of sodium-laden foods, many of which make a huge dent in your recommended daily allowance for sodium in a single serving. These days, a major culprit when it comes to sodium intake isn’t what we sprinkle on our foods – it’s the food itself. Here’s why sodium can be dangerous in excessive amounts and what you can do to help keep it in check.

To Your Health Newsletter 08-08-2011

Dr. Stacey — Mon, 08 Aug 2011 15:19:00 +0000

[Source: www.toyourhealth.com]

Interval Training: Blast the Fat

In order to lose weight, you need to burn more calories than your body consumes and uses on a daily basis, pure and simple. Exercise is one of the main ways to burn fat calories.

A great way to burn fat and lots of calories is through interval (circuit) training. Interval training breaks up the work with periods of rest. Not only does interval training allow you to improve your fitness quickly; it is also more effective than continuous exercise for burning lots of calories during exercise and increasing your after workout metabolic rate. Here are some fantastic interval training exercises that will help you burn calories and lose weight:

Circuit #1

20 Push-ups
20 Squats
20 Mountain climbers
20 Jumping jacks

Circuit #2

20 (10 per leg) Lunges
20 Siff squat
20 Dips on chair or bench
30-Second run in place/high knees (repeat)

Circuit #3

30 Bench step-ups – alternate legs
30 Push-ups on bench
30 Dips on bench
30 Seconds skip/jog or sprint to a tree (or swings) and back. Repeat four times.

Circuit #4 Obstacle Course (Repeat 3-4 times)

Set out 2 cones ( or some sort of markers) about 15 yards apart
Run from cone to cone for 30 seconds
Take a 5-second break
Skip from cone to cone for 30 seconds
Take a 5-minute break
Shuffle side ways from cone to cone for 30 seconds
End with plank hold for 30 seconds

Whichever circuit you pick, repeat the entire set of exercises 3-4 times. Your doctor can give you more information about proper performance of these exercises while helping design an exercise program suitable to your health needs.

Try This: Greek Goodness

When it comes to yogurt, the health benefits are endless. Yogurt has everything from probiotics, which help promote healthy digestion, to calcium, which is essential for strong bones.

In the past few years an alternative to regular yogurt has made its way on to the shelves – Greek yogurt. Greek yogurt is another type of yogurt known for having a thick consistency and is packed with just as many health benefits as regular yogurt – some might say even more. Here are some of the primary nutritional differences between the two:

Greek yogurt has approximately double the protein of regular yogurt.
Greek yogurt has fewer carbohydrates and less sodium than regular yogurt. This could be beneficial to diabetics and those watching their caloric intake.

So try Greek yogurt on its own or in a smoothie. Whether Greek or regular, be sure to choose low-fat or nonfat varieties.

Three Ways to Avoid Burnout

1. Cross It Off: Burnout is physical and mental exhaustion, commonly caused by too much work, stress or routine. It also can be a lack of organization that overwhelms you. The solution: make a list of your daily, weekly and monthly priorities, then cross them off your list one by one. Satisfaction of accomplishment and feeling “in control” will keep you motivated for the long term.

2. Change It Up: No matter what we do, life boils down to a series of routines that are both comforting (most of us need routine) and also put us at risk of suffering burnout. Whether it’s your same old diet, same old workout or same old month-to-month schedule, mix things up occasionally to stay fresh and invigorated. Try new foods, vary your workouts and plan a few vacations.

3. Give It a Rest: Because burnout is synonymous with exhaustion, the remedy is to take a physical and mental vacation from the norm. Good health is a lifestyle, so pursue it with awareness that you’re in it for the long haul. Life is more than 24/7 of dieting, exercising and working excessively. Make time to rest, recover and rejuvenate. Your body (and mind) will thank you for it.

To Your Health Newsletter 07-21-2011

Dr. Stacey — Fri, 22 Jul 2011 02:19:07 +0000

Source: www.toyourhealth.com

The Purple Pill Myth

The entire digestive process is orchestrated by good stomach acid. If there isn’t enough, the gallbladder doesn’t get triggered properly to function, and the pancreatic enzymes aren’t released for proper digestion.

So, knowing the vital functions of stomach acid, it seems absolutely insane to take antacids or proton-pump inhibitors such as that little purple pill, doesn’t it?

How does the stomach acid get turned off? And what can be done about it? The main reason stomach acid gets turned off is from stress caused by high carb intake (high sugar levels are enormously stressful for the body), mental stress, physical stresses like excessive exercise, or physical stresses such as inflammation, infections, anemia or food intolerances.

Most people simply need supplementation of digestible betaine hydrochloride (HCI), for three to six months to restore proper acidity to the stomach and eliminate the symptoms they’re having. Mucilaginous vegetables like okra are especially effective for that. The stomach lining heals quite quickly, so after 10 days of eating okra or taking okra pills, you can add in the betaine hydrochloride with each meal. Make sure that it’s taken with or right after a meal.

Apple cider vinegar is a popular home remedy for low stomach acid, but it’s quite weak. It will help a little, but you might also consider supplementation, because if you are continuing to stress your body in whatever way that you do, the apple cider vinegar might not be enough, and considering how much we need good acid, it might be worthwhile to supplement.

It’s not just a matter of fixing the problem once and thinking you’re done. Pay attention to symptoms, and ask your doctor about betaine hydrochloride if you start having problems. Anytime you have a large meal, or when you travel, or in periods of high stress, you take it just as a precaution.

You will be amazed at how quickly those acid reflux, sour stomach, and gas problems will be resolved without having to take a lifetime of purple pills when you incorporate these simple, natural strategies. Ask your doctor for more information regarding digestive health.

In Shape For Life

After the age of 40, we tend to lose about 0.5 to 2 percent of our muscle each year. If you aren’t concerned about looking good, then also realize that this loss is a large factor in falls in older age, which can most often lead to fractures and even death. The good news is that there’s an answer to helping fight this. Follow these steps and you will find yourself getting in shape for life:

Step 1: Don’t sit too long

The first goal is to avoid sitting or resting for long periods of time. A study in the Medicine & Science in Sports & Exercise found that people who sit for most of the day are 54 percent more likely to die of a heart attack. The shocking fact is that this is independent on whether you smoke or exercise! It doesn’t matter if you exercise or smoke. Sitting long periods still increase the risk.

Step 2: Start a Walking Program

Start with small steps. The best way to do this is get a simple pedometer. Those cost a few dollars and are well worth it. Stick to your regular routine for the first week and record how many steps you walk every day. Do this every week until you can get to a goal of 10,000 steps per day. This is the big goal so don’t aim for it from the start. It’s about aiming for smaller goals first and then reaching them.

Step 3: Start a stretching (warm up) program

Good news is that you don’t need to spend as much time holding a stretched position as we previously thought. That’s because we are often confused between stretching and warming up. Warming up is about moving body parts slowly and through a full range of motion until your muscles get warmed up. This is the best thing to do before you start any exercise program. Research has shown that static stretching, those positions that you hold for several seconds, can sometimes be responsible for increasing injuries, not decreasing them.

Step 4: Start a strengthening program

Researchers at University of Michigan Health System found that an adult can add 2.42 pounds of lean muscle and increase overall strength by 25 to 30 percent after 18 weeks of resistance training. This can occur well into the 80′s and 90′s so its never too late to start.

You Are What You Drink

Not all calories are the same, especially when it comes to the calories you drink. Most people tend to revolve their diet plans around the foods they consume, often forgetting that what they drink on a daily basis is just as important. Countless drinks on the market tend to be very high in sugar content, which we all know eventually turns into fat, derailing our weight-loss goals.

Some drinks are also loaded with tons of calories that often can be just as high as an entire meal. Learning what drinks to watch out for and which ones to consume can make a big difference in your overall weight and health. Let’s take a look at a few healthy options that can help you meet your long-term goals.

When it comes to finding the perfect drink to complement your healthy eating goals, the number-one thing you need is just five letters: water!

Water is a basic beverage that provides essential benefits like helping to digest your food properly and hydrating the body, but most importantly, it contains zero calories.

When considering beverages, it is essential to always read the nutrition facts just like you would with food. The first ingredient listed is the most common ingredient; the least common ingredient is listed last. Your drink should be mostly water or 100 percent juice, depending on the beverage. If you see sugar first on the label, watch out!

Other things to consider: Try to keep your sugar intake lower than American Heart Association’s limits for added sugars: 100 calories (6 tsp) for women and 150 calories (9 tsp) for men per day. (These shouldn’t be coming from beverages, since many of your foods contain sugars).

So this summer, satisfy your parched taste buds with water; and if you can’t forgo your favorite sip (or more) of something less healthy, do it in small amounts! Small changes can equal big results! Drink well.