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March 2024 Health Newsletter

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Current Articles

» 7 Nutrition Myths Debunked
» 5 Telltale Signs You Have a Slow Metabolism (and How to Speed It Up!)
» Unlocking Wellness: How Chiropractic Care Helps You Live Pain-Free 

» Too Much Food Variety in Your Diet Can Lead to Unhealthy Eating
» ADHD May Be on the Rise in U.S. Children

7 Nutrition Myths Debunked

Did you know that 52% of adults around the world are trying to lose weight?

From achieving your dream body to boosting your energy and beyond, you need to pay attention to your nutrition if you want to be happy and healthy. Although this task seems simple, the reality is that lots of people struggle with their nutrition because there's so much misinformation out there.

Have you ever wondered if you're making the best decisions for your wellness? Read on if you'd like to dive into seven of the most common nutrition myths that are spread around today.

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1. You Need a Large Calorie Deficit to Lose Weight

Many fad diets that have been promoted throughout the decades have encouraged people to enter starvation mode by consuming 1,200 calories or less. Some people could reach 1,200 calories by eating one meal at a restaurant, which means that these expectations set people up for disappointment. In addition, long-term calorie restriction will slow your metabolism down, which makes it harder to maintain your ideal weight.

Although it's hard to be patient, good things take time and weight loss is no different. Shaving off 100 or 200 calories a day won't make you feel like you're depriving yourself and you'll still be able to meet all of your nutritional needs.

2. Dieting Means Nothing Without Exercise

Lots of people are surprised to hear that dieting makes up the bulk of everyone's weight loss achievements. The reason why this occurs is that it's much easier to abstain from grabbing another bread roll at dinner than it is to exercise for an hour to balance out those calories. If you're someone who hates exercise, then you'll be relieved to know that you can still lose weight without spending your days in the gym.

However, it's still important for your overall wellness to find physical activities that you like. Not only will going on a walk or doing some yoga boost your physical and mental health, but you can also tone up your muscles. Exercise shouldn't be the main focus of your wellness journey, but you shouldn't maintain a sedentary lifestyle.

3. Calories Are the Only Thing That Matters

If you're among the majority of people who would like to lose weight, then you've probably come across the phrase "calories in, calories out" often. It's true that being mindful of your calorie intake can help you achieve your weight loss goals, but the quality of your calories matters more than the quantity arguably. A simple fact that demonstrates this is that you could lose weight by only eating cookies in theory, but you'd feel terrible because you're not giving your body the nutrients it needs.

Eating whole foods like fruits, vegetables, and whole grains can keep your calorie count low while still helping you feel full and energetic thanks to the fiber and vitamins.

4. Healthy Eating Has to Be Expensive

Celebrities like Gwyneth Paltrow have raised a lot of eyebrows because of how expensive their wellness routines are. Even everyday people believe that all of their food needs to be organic and contain exotic spices to burn fat. If you're on a tighter budget, you can still prepare all kinds of nutritious meals with the help of ChiroThin that will please your palate and your stomach.

There's no denying that finding fresh fruits and vegetables at a fair price can be a challenge, so you can save a fortune by buying frozen produce instead. You can avoid throwing out spoiled produce and enjoy more nutrients since fruits and vegetables are frozen at their peak. Other healthy staples like brown rice, whole-wheat pasta, and beans cost less than a dollar per serving.

5. You Need to Avoid Carbs or Fat

Our bodies need a balance of carbs, protein, and fat to function well. Denying yourself an entire macronutrient will spell out big trouble for your health in the long run. Instead of eliminating entire food groups from your diet, you should focus on choosing the most nutrient-dense options.

White rice certainly isn't a "bad" food, but you can get more bang for your buck when you eat brown rice instead. If you're worried about fat, try to reduce your intake of fried foods and top your dishes with wholesome avocado.

6. You Should Eat Lots of Small Meals or Fast

Some of the most common nutrition tips people give are to either eat constantly throughout the day or fast and eat one big meal a day. The truth is that we all have unique hormones that dictate when we get hungry. Trying to stick to a trend that goes against your biology will make you miserable.

If you're the type of person who never feels hungry in the morning, then don't force yourself to eat breakfast because you heard it was the most important meal of the day. Try to stay in tune with your hunger cues and stop eating when you're comfortably full.

7. Your Body Needs to Detox on a Regular Basis

Another nutrition myth that can lead to dangerous eating habits is the idea that you need to help your body detox. As long as you have a functioning liver, your body knows how to remove waste without you needing to think about it.

Doing smoothie cleanses or other fad diets will upset your bowel movements and make you irritable. Just continue to focus on eating nutrient-dense foods.

Did You Believe Any of These Common Nutrition Myths?

There are tons of popular nutrition myths out there, so you shouldn't feel bad about falling for them. Now that you've read this nutrition guide, you can equip yourself with the knowledge and tools you need to adopt a healthier lifestyle.

Are you ready to get started on the path to a healthier you?  Call 407-931-1492 for help getting started!

Author: Dr. Nicole Palmer
Source: ChiroNutraceutical


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5 Telltale Signs You Have a Slow Metabolism (and How to Speed It Up!)

5 Telltale Signs You Have a Slow Metabolism

(and How to Speed It Up!)

 

 

Everyone has a friend or family member born with a naturally high metabolism. They can eat what they like, do mild exercise, and stay fit and healthy. But for the rest of us, weight loss can be extremely hard, especially if we are suffering from a slow metabolism. 

If you are doing exercise and dieting but still failing to lose weight, it could be down to a slow metabolism. Below, we discuss five telltale signs of slow metabolism and how to solve them.

  1. Weight Gain

Unexplained weight gain does not necessarily come from overeating. In fact, it can be quite the opposite. Eating too few calories can actually slow down your metabolism.

This is because the body senses that food is limited. As such, the rate it burns calories becomes lower. As such, excess calories take longer to get rid of and use as energy.

If you feel this may be the case, begin to increase your calorie intake gently over the next 6 weeks. Take your measurements and see if the increase has actually made you lose weight. 

For anyone who is piling on the pounds but conducting a regime of healthy eating and exercises, there could be an underlying problem. This could be a sign of hyperthyroidism. This is a condition where a lack of hormones from the thyroid gland slows down the body’s metabolism. 

Any surgery should be able to do a thyroid check. Al it takes is a simple blood test and the results will be back in a few days. It can be corrected with prescription hormone pills. 

  1. Slow Metabolism Fatigue

One sure way to tell if you have a slow metabolism is tiredness. Though it may also be attributed to a number of other factors, sorting out your sleep will undoubtedly help kick-start your metabolism.

As your body is burning energy at a much slower rate, you are lacking the vital products you need to keep going. This results in a constant feeling of fatigue. 

To avoid this, make sure you are getting a full night’s sleep. That sleep should be good quality, deep, unbroken sleep. Studies have shown that a lack of sleep does decrease your metabolic rate.

There are a number of reasons why you may not be getting enough sleep, and you should address these or discuss them with a doctor. Try to avoid sleeping in the day if at all possible, so your body can establish a pattern for sleep. You should be aiming to establish a circadian rhythm. 

A lack of sleep can also result in a higher risk of contracting illnesses such as heart disease and diabetes. It can also impact your mental health, which may also cause problems with your metabolic rate. 

  1. Bad Skin and Hair

A slow metabolism inhibits the supply of nutrients to the cells in your body. As such, you may find that your cells are not repairing as much or are losing their healthy glow. This could manifest in dry skin and hair, or brittle nails. 

Your body will also attempt to keep in the heat, meaning you do not sweat as much. Though this may sound like a benefit, a lack of sweat can stop oils and moisture applying themself topically to your skin. This results in the dryness of the area. 

A high protein diet can increase the rate of metabolism. This increase is known as the thermic effect, and it is much higher in protein than it is in fats and carbohydrates. 

To address the problem, try to increase the intake of nutrient-rich proteins in your diet. Dairy products and fish are excellent as they have the Omega 3 oils and calcium you need. If you are vegan or lactose intolerant, pulses and seeds, particularly chia seeds, can provide what you need.

  1. Mental Health Issues

A lack of the thyroid hormone in the body, one of the main causes of slow metabolism, can also impact mental health and some cognitive abilities. For example, loss of memory can be one of the signs of slow metabolism. 

It can also impact your sex drive, due to a lack of testosterone. Finally, it can cause depression. As your body slows down, your mood can slump drastically meaning you feel low and sad.

If you notice any of these symptoms and you lead a lifestyle that involves sitting or lack of movement, then you should try to get active. The movement will help burn calories and exercising can increase endorphins in the brain, lifting your mood. Even if you are working, make sure you have a regular break in which you leave the computer screen, walk around, and interact with other people. 

  1. You Crave Carbohydrate and Sugar

Occasionally, some bodies can be resistant to insulin. Insulin is a hormone produced in the pancreas. It regulates how your cells burn and metabolize calories and energy.

Insulin resistance can manifest in a craving for carbohydrates and sugar. As your body can not absorb glucose, it needs the quick-burning energy from these products to function. However, it is a vicious circle as the more of them you eat, the more likely your body is to convert them to excess fat.

Try to regulate your diet by cutting down on refined sugar and carbs. Sugary drinks are the main contributing factor, as the fructose in them can cause spikes and troughs in your energy levels. 

Addressing the Problem

Once you think you have a slow metabolism and have started to address the problem, allow around 6 weeks to see if your change has made an impact. If this does not work, then seek the help of a medical professional. 

Are you ready to get started on the path to a healthier you? Call us today at 407-931-1492 to see if you qualify for our doctor supervised weight loss program.

 

Author: ChiroThin Rocks
Source: ChiroThin


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Unlocking Wellness: How Chiropractic Care Helps You Live Pain-Free 


Are you tired of living with persistent pain that hinders your daily activities? Have you been seeking a natural, drug-free approach to alleviate discomfort and regain control of your life? If so, chiropractic care might be the solution you've been searching for. Chiropractors are primary healthcare providers who primarily specialize in diagnosing and treating musculoskeletal conditions, providing relief from pain and promoting overall wellness through holistic methods. Let's delve into the basics of chiropractic care and how it can help you reclaim a healthier, pain-free life.

At the core of chiropractic philosophy is that proper alignment of the spine and musculoskeletal system is essential for optimal health and well-being. Chiropractors employ a variety of techniques to assess and address misalignments, or subluxations, that may be causing pain or dysfunction in the body.

The first step in your journey to wellness with a chiropractor typically involves a comprehensive evaluation of your medical history, lifestyle factors, and specific symptoms. This holistic approach allows the chiropractor to gain a thorough understanding of your unique needs and develop a personalized treatment plan tailored to address your concerns.

Central to chiropractic care are spinal adjustments, also known as spinal manipulations, which involve applying precise, controlled force to misaligned vertebrae to restore proper alignment and function. Through gentle yet effective adjustments, chiropractors can alleviate pressure on nerves, reduce inflammation, and promote the body's natural ability to heal itself.

In addition to spinal adjustments, many chiropractors may incorporate other therapeutic modalities into your treatment plan to enhance results and support overall wellness. These may include:

  • Soft tissue therapy: Techniques such as massage, myofascial release, and trigger point therapy can help alleviate muscle tension, improve circulation, and enhance mobility.

  • Therapeutic exercises: Chiropractors may prescribe specific exercises and stretches to strengthen muscles, improve flexibility, and promote proper posture, complementing the effects of spinal adjustments.

  • Lifestyle modifications: Depending on the chiropractor and location of their practice, they may be able to additionally offer guidance on various things including ergonomics, nutrition, exercise, and stress management strategies to support your overall health and prevent future injuries or pain flare-ups.

  • Education and empowerment: One of the hallmarks of chiropractic care is patient education. Chiropractors empower you with knowledge about your body and how to take an active role in your health and well-being, equipping you with the tools you need to live a vibrant, pain-free life.


Whether you're suffering from back pain, neck pain, headaches, or joint discomfort, chiropractic care offers a safe, non-invasive approach to addressing a wide range of musculoskeletal issues. By addressing the root cause of your pain and promoting natural healing from within, chiropractors help you not only alleviate symptoms but also improve your overall quality of life.

It's important to note that chiropractic care is not a one-size-fits-all solution, and outcomes may vary depending on factors such as the severity of your condition, your overall health status, and your commitment to following your chiropractor's recommendations. However, many patients experience significant relief and improved function after undergoing chiropractic treatment.

If you're ready to break free from the grip of pain and reclaim your vitality, consider exploring the benefits of chiropractic care. By restoring proper alignment, relieving pressure on nerves, and promoting holistic wellness, chiropractors help you get back to doing the things you love with greater comfort and ease. Take the first step towards a healthier, pain-free life today by scheduling a consultation with our office today!

Author: ChiroPlanet.com
Source: ChiroPlanet.com


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Too Much Food Variety in Your Diet Can Lead to Unhealthy Eating

The American Heart Association (AHA) is now questioning the assumption that eating a diverse array of foods is good for your health. This has been a diet recommendation for years, but doctors and nutritionists don’t agree on what an "array" or "variety" of food means. In fact, including a wide variety of food in your diet may actually be unhealthy. According to new studies, diversity in food choices is tied to poor diet, including eating refined sugars and grains, processed food, and sugar-laden drinks. Doctors once recommended getting a variety of food in your diet because it helps you get all the vitamins and nutrients you need. However, with the rise of cheap junk food and its availability, people are confusing variety with quality. The AHA Behavioral Change for Improving Health Factors Committee reviewed fairly recent studies on the topic of food variety in the diet, including its impact on obesity and eating patterns. Overall, they came to the conclusion that diversity in the diet doesn't necessarily connect to healthy habits. In fact, they discovered evidence suggesting that eating a wider variety of foods is tied to eating more food in general, poor eating habits, and gaining weight. Instead, researchers promote eating a large variety of healthy foods, including whole grains, veggies, and fruits.

Author: ChiroPlanet.com
Source: Circulation, online August 9, 2018.


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ADHD May Be on the Rise in U.S. Children

According to a new study published in JAMA Network Open, diagnoses of children with ADHD (attention-deficit/hyperactivity disorder) have increased significantly since 1997. Researchers found that the diagnosis rate for children with ADHD increased from 6.1% in 1997 to 10.2% in 2016. However, according to Dr. Wei Bao, there could be lots of reasons for this dramatic rise. For example, doctors are much better at diagnosing ADHD than they were 20 years ago. Dr. Bao also said that more people today are aware of the condition and its symptoms, which can lead to more kids getting screened and subsequently diagnosed. Bao and his fellows are researchers at the College of Public Health at the University of Iowa. They came to their conclusions by reviewing the National Health Interview Survey over 20 years. In particular, they honed in on answers to one question: Whether survey-takers' children had ever been diagnosed with ADHD or ADD (attention-deficit disorder). For scope, the most recent iteration of the survey from 2015-2016 collected data on over 18,000 children from age 4-17. Of that number, nearly 2,000 received an ADHD diagnosis. Though the research results are startling, experts advise parents and doctors to take the increase in children with ADHD with a grain of salt. This is because ADHD is commonly misdiagnosed.

Author: ChiroPlanet.com
Source: JAMA Network Open, online August 31, 2018.


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