It seems like there is a new health trend every week these days – a new superfood was discovered or a new way to work out your abs. The truth is that there is no “one size fits all” approach. Despite our bio-individuality, there are some scientifically proven ways to increase overall quality of life without breaking the bank, turning your world upside down, or diving too deeply into the confusing world of health fads.

1. Eat the Rainbow:

Eating well is one of the most important things you can do for your overall-wellbeing. A great way to ensure you are consuming a multitude of nutritional goodness is to include foods of all different colors in your diet. Red fruits and vegetables are colored by a natural plant pigment called lycopene, which is a powerful antioxidant that can help reduce the risk of cancer and keep our heart healthy. Purple and blue fruits and vegetables are colored by a plant pigment called anthocyanin, which has antioxidant properties that protect cells from damage and help reduce the risk of cancer, stroke, and heart disease. Orange and yellow fruits and vegetables contain carotenoids, like betacarotene which is converted into vitamin A and helps maintain healthy mucous membranes and healthy eyes. Green fruits and vegetables contain a range of phytochemicals including carotenoids, indoles, and saponins, all of which have anti-cancer properties. Leafy greens such as spinach, kale, and broccoli are also excellent sources of folate. Brown and white fruits and vegetables contain a range of health-promoting phytochemicals such as allicin (found in garlic) which has antiviral and antibacterial properties. Bananas and potatoes are also a great source of potassium.

2. H.I.I.T. (High-Intensity Interval Training):

One study published in the Journal of Applied Physiology revealed that decreasing workout time, but increasing the intensity of each exercise, yielded positive results when compared to longer periods of workout. This method is called high-intensity interval training (H.I.I.T.). A single weekly session of HIIT is proven to reduce the risk of cardiovascular disease. HIIT is so effective for weight loss – HIIT workouts tend to burn anywhere from 6 to 15 percent more calories compared to other workouts. HIIT causes structural and chemical alterations to the DNA molecules within your muscles, and this leads to the genetic reprogramming of muscle for strength.

3. Techno-Fast:

For most people, 24 hours without electronics and personal gadgets would be a tough burden to bear! It is impractical to not have access to these things on a daily basis, however, limiting your use of electronics, especially at night, is very beneficial for your overall health. The light-emitting devices promotes wakefulness. Therefore, by using electronics and television so close to bedtime, it confuses the brain and increases wakefulness. Try to stop using electronics at least one hour before going to bed and you will most likely have a more restful sleep.

4. Get into Nature:

Getting into and experiencing nature can be instrumental in improving your overall wellbeing. Mental fatigue can be combated by immersing oneself in the great outdoors. Grounding is ancient practice that involves placing your bare feet firmly on the earth (grass, dirt, sand etc.), walking, and absorbing Earth’s natural electrical energy. Grounding improves mental clarity, balancing, calmness, blood flow, and lowers stress.

5. Water:

The human body is comprised of about 65% water, which we require for many significant processes, including blood circulation, metabolism, regulation of body temperature, and waste removal/detoxification. The quality of water we drink is just as important as your daily quantity. Chlorine and fluoride, which are commonly found in many public water supplies, have been linked to increases rates of cancer. Installing a high-quality water filter is a good idea to ensure you are drinking quality water.

6. Ice Baths and Cold Showers:

It is believed that ice baths and cold showers can have very positive effects on your health, including alertness, deep breathing, improved circulation, and decreased levels of stress. Start by enjoying your regular warm shower, then turn it to cold water for the last minute before you get out. You’ll notice the effect on your breathing and mental state immediately.

7. The Science of Smiling:

Wise men and women through all ages have claimed that the simple act of smiling can transform you and the world around you. Smiles are contagious and they make us appear more attractive to others. Some studies have linked smiling to increase lifespan – another great reason to smile daily!

Reference: http://www.foodmatters.com/article/7-health-hacks-that-will-change-your-life

1. What types of wellness services does Thank You Mama offer?

Our mission at Thank You Mama is to empower healthy family beginnings. We offer access to the healing benefits of alternative medicine and in-depth educational opportunities. Offering massage therapy, acupuncture, and herbal medicines, we are committed to servicing the evolving needs of your entire family.

2. What are some common health issues that acupuncture and massage therapy can help with? 

With a relationship with someone that knows your body, you are able to consult with your acupuncture physician from anything that disturbs the ease of your life from acute discomforts to chronic pain and disease. In addition, your Thank You Mama Acupuncture Physician has advanced training in Gynecological, Fertility, and Pregnancy issues. Your body’s main function is to maintain balance within. As a result of hectic lifestyles, environmental pollution, and a myriad of other stressors, your body can become out of balance.  Through massage therapy, you can take the time to slow down and care for yourself, improve circulation, relieve pain, and retake the balance that is inherently yours.

3. What are the health benefits of prenatal and postnatal massages? 

Massage helps ease the discomforts associated with pregnancy due to shifts in posture, hormonal changes and increasing weight on the body, including headaches, low back pain, and sciatica. Massage helps to increase circulation, reduce swelling, and even improve skin elasticity. Your treatment will promote relaxation & ddeep breathing and stabilize hormone levels by reducing anxiety and stress. You will regain increased body awareness for easier labor while enjoying relaxation and pain reduction.

Postnatal and motherwarming massages restore the abdomen, re-balancing postural and movement patterns. It helps reduce musculoskeletal strain of mothering tasks and provides support for the integration of the childbearing experience. We feel that caring for yourself during the postpartum period is just as important as the time during pregnancy, a healthy mama equals a healthy family.

To book an appointment or fore more information, contact Thank You Mama @ 727-289-7250.

www.thankyou-mama.com

We love helping pregnant mothers prepare for the birth of their upcoming bundle of joy with gentle and custom chiropractic care designed to meet the needs of their changing body.

Here’s why:

1. Optimal Function, Optimal Birth

Keeping your spine healthy allows us to ensure your entire nervous system is functioning as it should. When you’re able to keep your spine aligned and nervous system balanced during pregnancy, you’re setting your body up to work as effective as possible. When you’re pregnant, a body working in peak performance is what you’re after!

2. Pain Relief

The joy of having a new baby is well worth the aches and pains you go through to get there. During pregnancy, it’s entirely common for mothers to experience not just back pain, but joint and muscle discomfort. This is largely due to the weight of the growing baby as it puts new stress on shifting internal organs. The good news? Chiropractic adjustments are gentle and effective during all stages of pregnancy.

3. Proper Alignment

As a chiropractic patient, you know that our focus is typically spinal alignment. But for pregnant mothers, we’re also focused on ensuring proper pelvic position for a couple of reasons. First, if the pelvis is misaligned, it can limit the amount of space the developing baby has to grow and move. Second, it helps you keep proper posture throughout your pregnancy, which can prevent slouching that leads to unnecessary body aches.

4. Delivery Benefits

A smooth, healthy and speedy delivery is every new mother’s dream when it comes to the birthing process. But what you may not know is that a misaligned pelvis can lead to difficult delivery issues as the baby isn’t always able to get into the most ideal delivery position. For mothers who hope to have a natural and non-invasive birth, this can lead to problems.

Many of our patients have reported that with regular prenatal care, their deliveries seemed faster and required less artificial intervention.

Migraines is a highly tedious complaint by many people. Migraines occur in unpredictable episodes that bring on a throbbing headache that is often consisted of fuzzy eyesight, susceptibility to bring light or loud sounds, and sometimes vomiting.

Some migraines are developed by the result of changes in blood pressure, neurotransmitters in the head, or muscle spasms in the neck. Blood pressure and neurotransmitters, especially serotonin, affect each other.

Migraines can also be associated with the monthly cycles. Many women suffer from hormonal migraines, which occurs when hormone levels are fluctuating and estrogen drops. As the estrogen level drops, the level of serotonin in the head drops, as well as the blood pressure, which increases the risk of migraines developing. If the level of estrogen is very high, the drops in estrogen may also be very high and this will increase the risk of hormonal migraine. The causes for high estrogen levels include high body fat percentage, high load of chemical substances (plastics and pesticides), and poor liver performance (leaky gut, high alcohol consumption and high load of chemical substances).

The thyroid gland affects the monthly cycle, serotonin level, muscles, and blood circulation inside the head, so therefore, a poor functioning thyroid gland may also cause migraines.

Healthy lifestyle changes are important to help treat migraines naturally.

Natural Treatment For Migraines

Food:

Some foods affect neurotransmitters and blood pressure. Foods that may trigger migraines: gluten, casein, chocolate (theobromine and tryptophan), alcohol, nicotine/cigarette smoking, caffeine in coffee and other drinks, and food additives: glutamates, aspartame, and nitrite.

Choose organic, whole foods to fuel your body, and limit your intake of alcohol.

Stress:

Stress has a major impact on neurotransmitters, blood pressure, and muscle tension. Chiropractic adjustments improve spinal function and alleviates the stress on your nerves/nervous system, resulting in lower stress levels.

Traumas:

Traumas to the head, jaw, and neck such as falls and car accidents, often trigger migraines. A good chiropractor can help by performing adjustments to correct spinal curves and nerve interferences.

Sleep:

Lack of sleep, or poor quality of sleep increases the risk of migraines. Be sure to get 7-9 hours of good quality sleep. Develop a nightly routine to help get your mind in the sleep mode (hot tea, shower, read a book), and sleep in a dark, quiet room.

Water:

Dehydration and lack of moisture intake causes migraines. Be sure to drink plenty of water throughout the day. At least eight 8-ounce glasses of water per day is recommended to avoid dehydration.

Reference:
http://www.foodmatters.com/article/what-is-causing-your-migraines-how-you-can-treat-them-naturally

Happy November and Tuesday! One more day closer to Friday, but just not close enough. You may be sitting at your desk, feeling tried and drained…stuck inside a stuffy office with crappy fluorescent lighting… had a busy weekend of work and kids’ events, or a long weekend of too much fun and now back to work for the week…with a booked schedule of deadlines and appointments…

Balancing work and life is A LOT, throw school into the mix and it can be very overwhelming, and burn your energy fast. Remember to take care of yourself, even through all your schedule craziness. Care for your body and mind. Self-care is crucial to living a healthy and happy life, and we all want to be healthy and happy, right?

Let’s start November on a healthy positive note! Here we have six ways to boost your energy right now. Start working with one, then incorporate more and notice how each one makes you feel, both mentally and physically. Be mindful and listen to your body – your body knows exactly what it needs to thrive and be healthy. These will not only boost your energy but also boost your mood and productivity. Great energy is a good marker of health!

6 Ways to Boost your Energy Right Now

1. Meditate and Breathe: Turn off your phone and computer, and disconnect with your surroundings for 10 minutes. Sit comfortably with your spine straight, eyes closed, and practice deep breathing. Focus on your breaths, inhaling and exhaling slowly.
2. Drink a Green Machine: Skip the energy drink and go for a nutrient-packed smoothie. Nourish your body with the good stuff that Mother Nature provides for us. You can make your smoothie in the morning before work to have in the afternoon or have a blender at work (don’t worry your co-workers won’t be annoyed by the noisy blender, they will want in on your energy booster tricks).
   • Green smoothie: non-dairy milk, handful spinach/other dark leafy greens, frozen banana, handful frozen or fresh fruits (blueberries, mango, dark cherries etc.), healthy fat/super-food (coconut oil, avocado, chia, hemp, flaxseeds)!

• Go for a Walk: Take 10-20 minutes to get outside in the sunshine and fresh air. Research shows that sunshine energizes you, boosts your mood, and provides you with your healthy daily dose of vitamin D. Your skin will be glowing after a couple days of this (and that’s always a plus)! Wear heels to work? Then, have a pair of sneakers at work to slip on for your walk.
• Hydrate: Dehydration is the number one cause of fatigue. Fluid supports the flow of blood in your body. If there is not enough fluid in your blood, your body will over-work itself, causing fatigue, dizziness, and mental fogginess. Hydrate yourself with water, lemon infused water, and herbal teas throughout the day to supply your cells with nutrients and oxygen, and to keep your energy up!
• Have Good Posture: Sitting at a desk all day on a computer can compromise your posture a great deal. When you sit or stand with you neck and head forward, your arteries become agitated, which restricts the blood flow to your brain (similar to dehydration). Research suggests shifting your posture to an erected spine can give you more energy and reduce stress. Your mom was right – sit up straight, no slouching!
• Get Adjusted: Chiropractic care is a drug-free approach to wellness. Regular adjustments are vital for keeping your body balanced, flexible, and functioning at its best. Not only does chiropractic care improve your posture and physical performance, but also improves the nerve communication within your body and boosts your immune system!

Everything is more enjoyable when you are filled with energy!