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Posts Tagged ‘Excercise’

Sleep Well – Here is Why…

Get a good night’s rest our moms would say.  Dr. Mercola goes deeper into the benefits of sleep.  Lack of sleep has many ramifications, from minor to major, depending on your accumulated sleep debt. Short term, lack of sleep tends to have an immediate effect on your mental and emotional states.  Dr. Mercola outlines some of implications of lack of sleep, the causes and how you can make changes to help ensure that you get the rest that you need.

 

Read the full article here –

Over the long term, poor sleep can contribute to a whole host of chronic health problems, from obesity and diabetes to immune problems and an increased risk for cancer. Plus it raises your risk of accidents and occupational errors.

Unfortunately, few are those who sleep well on a regular basis. Part of the problem is our propensity for using artificial lighting and electronics at night, in combination with getting insufficient exposure to full, bright, and natural sunlight during the day.

This disconnect from the natural cycles of day and night, activity and sleep, can turn into a chronic problem where you’re constantly struggling to sleep well.

Fortunately the remedy is simple, and if you follow the recommendations at the end of this article, chances are you’ll be able to reestablish a healthy sleep pattern, without which you simply cannot be optimally healthy — even if you do everything else right.

A Single Night Without Sleep Can Have Severe Implications

As shown in the video above,1 going just one night without proper sleep starts to impair your physical movements and mental focus, comparable to having a blood alcohol level of 0.10 percent.2

In essence, if you haven’t slept, your level of impairment is on par with someone who’s drunk.

According to researchers, 24 hours’ worth of sleeplessness breaks down cognitive faculties to such a degree that you’ll be 4.5 times more likely to sign a false confession.3

Overall, you become more susceptible to “suggested” memories, and start having trouble discerning the true source of your memories. For example, you might confuse something you read somewhere with a first-hand experience. According to the authors of this study:

“We propose that sleep deprivation sets the stage for a false confession by impairing complex decision making abilities — specifically, the ability to anticipate risks and consequences, inhibit behavioral impulses, and resist suggestive influences.”

Lack of Sleep Linked to Internet Surfing and Poor Grades

Other research4 has linked lack of sleep to more extended internet usage, such as browsing through Facebook rather than studying or working. The reason for this is again related to impaired cognition and the inability to focus, making you more prone to distraction.

Not surprisingly, academic performance also suffers. In one recent study,5 the less sleep high school students reported getting, the lower their average grades were.

How Sleep Influences and Regulates Emotional Perception

Sleeping well is also important for maintaining emotional balance. Fatigue compromises your brain’s ability to regulate emotions, making you more prone to crankiness, anxiety, and unwarranted emotional outbursts.

Recent research also shows that when you haven’t slept well, you’re more apt to overreact to neutral events; you may feel provoked when no provocation actually exists, and you may lose your ability to sort out the unimportant from the important, which can result in bias and poor judgment.

Reporting on this research, in which participants were kept awake for one whole night before taking a series of image tests to gauge emotional reactions and concentration levels, Medical News Today writes:6

“… Eti Ben-Simon, who conducted the experiment, believes that sleep deprivation may universally impair judgment, but it is more likely that a lack of sleep causes neutral images to provoke an emotional response.

The second test examined concentration levels. Participants inside an fMRI scanner had to complete a task that demanded their attention to press a key or button, while ignoring distracting background pictures with emotional or neutral content …

After only one night without sleep, participants were distracted by every single image (neutral and emotional), while well-rested participants only found the emotional images distracting.

The effect was indicated by activity change, or what Prof. Hendler calls ‘a change in the emotional specificity’ of the amygdala … a major limbic node responsible for emotional processing in the brain.”

What Happens in Your Body After Two or More Sleepless Nights?

After 48 hours of no sleep, your oxygen intake is lessened and anaerobic power is impaired, which affects your athletic potential. You may also lose coordination, and start to forget words when speaking. It’s all downhill from there.

After the 72 hour-mark of no sleep, concentration takes a major hit, and emotional agitation and heart rate increases. Your chances of falling asleep during the day increase and along with it, your risk of having an accident.

In 2013, drowsy drivers caused 72,000 car accidents in which 800 Americans were killed, and 44,000 were injured.7 Your problem-solving skills dwindle with each passing sleepless night, and paranoia can become a problem.

In some cases, hallucinations and sleep deprivation psychosis can set in — a condition in which you can no longer interpret reality. Recent research suggests psychosis can occur after as little as 24 hours without sleep, effectively mimicking symptoms observed in those with schizophrenia.

Sleep Deprivation Decreases Your Immune Function

Research published in the journal Sleep reports that sleep deprivation has the same effect on your immune system as physical stress.8,9

The researchers measured the white blood cell counts in 15 people who stayed awake for 29 hours straight, and found that blood cell counts increased during the sleep deprivation phase. This is the same type of response you typically see when you’re sick or stressed.

In a nutshell, whether you’re physically stressed, sick, or sleep-deprived, your immune system becomes hyperactive and starts producing white blood cells — your body’s first line of defense against foreign invaders like infectious agents. Elevated levels of white blood cells are typically a sign of disease. So your body reacts to sleep deprivation in much the same way it reacts to illness.

Other study10 findings suggest that deep sleep plays a very special role in strengthening immunological memories of previously encountered pathogens in a way similar to psychological long-term memory retention. When you’re well rested, your immune system is able to mount a much faster and more effective response when an antigen is encountered a second time.

When you’re sleep-deprived, your body loses much of this rapid response ability. Unfortunately, sleep is one of the most overlooked factors of optimal health in general, and immune function in particular.

Sleeping Poorly Raises Your Risk of Type 2 Diabetes

A number of studies have demonstrated that lack of sleep can play a significant role in insulin resistance and type 2 diabetes. In earlier research,11 women who slept five hours or less every night were 34 percent more likely to develop diabetes symptoms than women who slept for seven or eight hours each night.

According to research12 published in the Annals of Internal Medicine, after four nights of sleep deprivation (sleep time was only 4.5 hours per night), study participants’ insulin sensitivity was 16 percent lower, while their fat cells’ insulin sensitivity was 30 percent lower, and rivaled levels seen in those with diabetes or obesity.

Senior author Matthew Brady, Ph.D., an associate professor of Medicine at the University of Chicago, noted that:13 “This is the equivalent of metabolically aging someone 10 to 20 years just from four nights of partial sleep restriction. Fat cells need sleep, and when they don’t get enough sleep, they become metabolically groggy.”

Similarly, researchers warn that teenage boys who get too little slow-wave sleep are at increased risk of developing type 2 diabetes. Slow-wave sleep is a sleep stage associated with reduced levels of cortisol (a stress hormone) and reduced inflammation. As reported by MedicineNet.com:14

“Boys who lost a greater amount of slow-wave sleep between childhood and the teen years had a higher risk of developing insulin resistance than those whose slow-wave sleep totals remained fairly stable over the years …

‘On a night following sleep deprivation, we’ll have significantly more slow-wave sleep to compensate for the loss,’ study author Jordan Gaines … said … ‘We also know that we lose slow-wave sleep most rapidly during early adolescence. Given the restorative role of slow-wave sleep, we weren’t surprised to find that metabolic and cognitive [mental] processes were affected during this developmental period.'”

The Many Health Hazards of Sleep Deprivation

Aside from directly impacting your immune function, another explanation for why poor sleep can have such varied detrimental effects on your health is that your circadian system “drives” the rhythms of biological activity at the cellular level. We’ve really only begun to uncover the biological processes that take place during sleep.

For example, during sleep your brain cells shrink by about 60 percent, which allows for more efficient waste removal. This nightly detoxification of your brain appears to be very important for the prevention of dementia and Alzheimer’s disease. Sleep is also intricately tied to important hormone levels, including melatonin, the production of which is disturbed by lack of sleep.

This is extremely problematic, as melatonin inhibits the proliferation of a wide range of cancer cell types, as well as triggers cancer cell apoptosis (self-destruction).

Lack of sleep also decreases levels of your fat-regulating hormone leptin while increasing the hunger hormone ghrelin. The resulting increase in hunger and appetite can easily lead to overeating and weight gain. In short, the many disruptions provoked by lack of sleep cascade outward throughout your entire body, which is why poor sleep tends to worsen just about any health problem. For example, interrupted or impaired sleep can:

Contribute to a pre-diabetic state, making you feel hungry even if you’ve already eaten, which can wreak havoc on your weight
Aggravate or make you more susceptible to stomach ulcers
Promote or further exacerbate chronic diseases such as: Parkinson’s, Alzheimer’s, multiple sclerosis (MS), gastrointestinal tract disorders, kidney disease, and cancer
Worsen constipation
Worsen behavioral difficulties in children
Alter gene expression. Research has shown that when people cut sleep from 7.5 to 6.5 hours a night, there were increases in the expression of genes associated with inflammation, immune excitability, diabetes, cancer risk, and stress15

Harm your brain by halting new cell production. Sleep deprivation can increase levels of corticosterone (a stress hormone), resulting in fewer new brain cells being created in your hippocampus

Raise your blood pressure and increase your risk of heart disease

Contribute to premature aging by interfering with your growth hormone production, normally released by your pituitary gland during deep sleep (and during certain types of exercise, such as high-intensity interval training)

Increase your risk of dying from any cause

Increase your risk of depression. In one trial, 87 percent of depressed patients who resolved their insomnia had major improvements to their depression, with symptoms disappearing after eight weeks

Aggravate chronic pain. In one study, poor or insufficient sleep was found to be the strongest predictor for pain in adults

Tips to Improve Your Sleep Habits

Small adjustments to your daily routine and sleeping area can go a long way toward ensuring you uninterrupted, restful sleep — and thereby better health. To get you started, check out the suggestions listed in the table below. For even more helpful guidance on how to improve your sleep, please review my “33 Secrets to a Good Night’s Sleep.”

If you’re even slightly sleep deprived, I encourage you to implement some of these tips tonight, as high-quality sleep is one of the most important factors in your health and quality of life. As for how much sleep you need for optimal health, a panel of experts reviewed more than 300 studies to determine the ideal amount of sleep, and found that, as a general rule, most adults need right around eight hours per night.

Optimize your light exposure during the day, and minimize light exposure after sunset Your pineal gland produces melatonin roughly in approximation to the contrast of bright sun exposure in the day and complete darkness at night.If you’re in darkness all day long, your body can’t appreciate the difference and will not optimize melatonin production.

Make sure you get at least 30 to 60 minutes of outdoor light exposure during the daytime in order to “anchor” your master clock rhythm, in the morning if possible. More sunlight exposure is required as you age.

Once the sun sets, minimize artificial light exposure to assist your body in secreting melatonin, which helps you feel sleepy.

It can be helpful to sleep in complete darkness, or as close to it as possible. If you need navigation light, install a low-wattage yellow, orange, or red light bulb.

Light in these bandwidths does not shut down melatonin production in the way that white and blue light does. Salt lamps are great for this purpose.

Address mental states that prevent peaceful slumber A sleep disturbance is always caused by something, be it physical, emotional, or both. Anxiety and anger are two mental states that are incompatible with sleep.

Feeling overwhelmed with responsibilities is another common sleep blocker.

To identify the cause of your wakefulness, analyze the thoughts that circle in your mind during the time you lie awake, and look for themes.

Many who have learned the Emotional Freedom Techniques (EFT) find it is incredibly useful in helping them to sleep.

One strategy is to compile a list of your current concerns, and then “tap” on each issue. To learn how to tap, please refer to our free EFT guide.

Keep the temperature in your bedroom below 70 degrees Fahrenheit Many people keep their homes too warm at night.  Studies show that the optimal room temperature for sleep is between 60 and 68 degrees Fahrenheit.
Take a hot bath 90 to 120 minutes before bedtime This raises your core body temperature, and when you get out of the bath it abruptly drops, signaling your body that you’re ready for sleep.
Avoid watching TV or using electronics in the evening, at least an hour or so before going to bed Electronic devices emit blue light, which tricks your brain into thinking it’s still daytime. Normally, your brain starts secreting melatonin between 9 pm and 10 pm, and these devices may stifle that process.

If you have to use your cellphone or computer at night, downloading a free application called F.lux will automatically dim your computer device screens as the evening wears on.17

Be mindful of electromagnetic fields (EMFs) in your bedroom EMFs can disrupt your pineal gland and its melatonin production, and may have other detrimental biological effects.

A gauss meter is required if you want to measure EMF levels in various areas of your home. Ideally, you should turn off any wireless router while you are sleeping — after all, you don’t need the Internet when you sleep.

Develop a relaxing pre-sleep routine Going to bed and getting up at the same time each day helps keep your sleep on track, but having a consistent pre-sleep routine or “sleep ritual” is also important.

For instance, if you read before heading to bed, your body knows that reading at night signals it’s time for sleep.

Sleep specialist Stephanie Silberman, Ph.D. suggests listening to calming music, stretching or doing relaxation exercises.18 Mindfulness therapies have also been found helpful for insomnia.19

Avoid alcohol, caffeine and other drugs, including nicotine Two of the biggest sleep saboteurs are caffeine and alcohol, both of which also increase anxiety. Caffeine’s effects can last four to seven hours. Tea and chocolate also contain caffeine.

Alcohol can help you fall asleep faster, but it makes sleep more fragmented and less restorative.

Nicotine in all its forms (cigarettes, e-cigs, chewing tobacco, pipe tobacco, and smoking cessation patches) is also a stimulant, so lighting up too close to bedtime can worsen insomnia.

Many other drugs can also interfere with sleep.

Use a fitness tracker to help you get to bed on time, and track which activities boost or hinder deep sleep To optimize sleep you need to go to bed early enough. If you have to get up at 6:30am, you’re just not going to get enough sleep if you go to bed after midnight.

Many fitness trackers can now track both daytime body movement and sleep, allowing you to get a better picture of how much sleep you’re actually getting.

Newer fitness trackers like Jawbone’s UP3 can even tell you which activities led to your best sleep and what factors resulted in poor sleep.

 

 

 

http://articles.mercola.com/sites/articles/archive/2016/03/03/sleep-deprivation-effects.aspx

The Link Between Exercise and Learning

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Time Magazine recently highlight a new study showing the correlation between exercise and learning.  The study, released Nov. 30 in the Journal of Medicine and Sport, found that the more time kids in Grade 1 spent sitting and the less time they spent being physically active, the fewer gains they made in reading in the two following years. In first grade, a lot of sedentary time and no running around also had a negative impact on their ability to do math

Read further from the rest of the article:

Among girls, sitting for a long time without moving much didn’t seem to have any effect on their ability to learn.

Researchers at the University of Eastern Finland analyzed studies that measured physical activity and sedentary time of 153 kids aged six to eight. The studies used a combined heart rate and movement sensor, and researchers gave kids standardized tests in math and reading. “We found that lower levels of moderate to vigorous physical activity, higher levels of sedentary time, and particularly their combination, were related to poorer reading skills in boys,” the study says.

While the test group was small and Scandinavian (the Finnish school system‘s freaky success is almost legendary), the study offers some evidence for what parents have been thinking for a long time: we may not be educating boys the right way.

As pressure increases on schools to show evidence of learning, many education systems have tried to provide a more academically rich environment. But sometimes this has come at the cost of physical education, which is often considered an optional extra rather than one of the core skills a student must master.

Money and school hours that might have been spent on P.E. are now devoted to libraries, science labs and better tech gadgets. All of these are worthy teaching tools, but they promote a very sedentary style of learning. Add to this the reliance on testing, which, again, has it merits, and you have kids sitting down for longer and longer periods every day. Most U.S. schools don’t require any P.E. or recess.

The connection between exercise and learning is not new, but the Finnish study provides stronger objective evidence that the increased emphasis on sedentary academic activity among the youngest learners may be fruitless if it comes at the cost of physical activity. Boys whose days were more sedentary when they were in first grade (a crucial year for learning to read) made fewer gains in reading in second and third grade. They also did worse at math for that year.

The authors aren’t sure why the difference between boys and girls is so stark. Not as many girls participated in the study, so that may have influenced results. Moreover, it may have less to do with the difference between the male and female brain; for girls, academic achievement may be more influenced by factors such as parental educational support, peer acceptance, teachers’ positive attitude and their own motivation.

A great success story from the school highlighted in the video!  The results are something that we all can learn from.  With New Year’s just around the corner, why not make more physical activity part of your routine?  The results…well they have been documented time and time again!

We would like to take the time to thank our patients for a fantastic 2016.  We have been honoured to walk along side your health journey this past year and we look forward to working with you again in 2017.

Just a reminder that we are taking the time between Christmas and New Year’s off…see you again in 2017!

Merry Christmas & Best Wishes for 2017!

The Johnstons

Get Up and Get Move During Your Day!

As Dr.Mercola highlights in his article “Here is What Sitting Too Long Does to Your Body”, our body’s were designed for regular movement.  Yet, day after day “More than one half of an average person’s day is spent being sedentary — sitting, watching television or working at a computer,” said Dr. David Alter, a senior scientist at the Toronto Rehabilitation Institute, who helmed the analysis.

The result? Damage to organs such as the heart, pancreas and colon.  In addition, too much sitting has a negative impact on your posture, your digestion, your brain, your muscles and your legs.  Today we are drawing attention to Dr. Erin’s recent video on posture and exercises that can done at your desk to help reduce the negative impact on your body.

In addition Dr. Mercola’s article (“Here is What Sitting Too Long Does to Your Body”) also gives some tips on how to add exercise to your day while at work; little tips that go a long way to a healthier lifestyle:

How to Get Up and Get Moving

I believe high-intensity exercises are an important part of a healthy lifestyle, but considering the fact that more than half of American men, and 60 percent of American women, never engage in any vigorous physical activity lasting more than 10 minutes per week,13 while at the same time sitting for hours on end, it’s clear that most people need to begin by simply getting more non-exercise movement into their daily routine.

It sounds simple, doesn’t it? Simply get up and move. The reality can be harder to get used to, since most people are so used to sitting while they work, eat, and watch TV. I recommend using a pedometer, or better yet, one of the newer wearable fitness trackers that can also give you feedback on your sleeping patterns, which is another important aspect of good health. At first, you may be surprised to realize just how little you move each day.

Setting a goal of say 7,000 to 10,000 steps a day (which is just over three to five miles, or 6-9 kilometers) can go a long way toward getting more movement and less sitting into your life. This should be over and above any exercise regimen you may have. I personally am doing about 14,000-15,000 steps a day. The only way I can get this many steps in is to walk for 90 minutes. Tracking your steps can also show you how simple and seemingly minor changes to the way you move around at work can add up. For example, you can:

  • Walk across the hall to talk to a coworker instead of sending an email
  • Take the stairs instead of the elevator
  • Park your car further away from the entrance
  • Take a longer, roundabout way to your desk

Other simple ways to increase your physical movement and avoid sitting down at work include:

  • Organize the layout of your office space in such a way that you have to stand up to reach oft-used files, the telephone, or your printer, rather than having everything within easy reach.
  • Use an exercise ball for a chair. Unlike sitting in a chair, sitting on an exercise ball engages your core muscles and helps improve balance and flexibility. Occasional bouncing can also help your body interact with gravity to a greater degree than sitting on a stationary chair. But this is a concession and it is still sitting, so standing would be a better option.
  • Alternatively, use an upright wooden chair with no armrest, which will force you to sit up straight, and encourage shifting your body more frequently than a cushy office chair.
  • Set a timer to remind you to stand up and move about for at least 10 minutes each hour. You can either walk, stand, or take the opportunity to do a few simple exercises by your desk. For an extensive list of videos demonstrating such exercises, please see my previous article, “Intermittent Movement Benefits Your Health. Here’s How to Get More of It into Your Work Day.”
  • Use a standing workstation. For a demonstration on proper posture, whether you’re sitting or using a standing workstation, check out Kelly Starrett’s video. We are in the process of providing all our employees at mercola.com standing desk options. If you have a sit-down job, I would strongly encourage you to present this information to your employer and get a stand-up desk.

How to Sit Smarter

The evidence is overwhelming at this point—10,000 studies and growing—that prolonged sitting will reduce your lifespan by promoting dozens of chronic diseases, even if you exercise regularly. I’ve previously recommended standing up and doing exercises at your desk every 10-15 minutes to counteract the ill effects of sitting, but after reading Dr. Levine’s book, I’m convinced even that may be insufficient if you’re seeking optimal health. I really think the answer is to stand up as much as possible.

That said, sitting is sometimes necessary, so when you do sit following the recommendations by “posture guru” Esther Gokhale can go a long way toward improving posture-related pain associated with prolonged sitting, and will likely help ameliorate the worst risks of sitting. The basics of healthy sitting include the following points:

Stack sitting: In order to allow the bones in your spine to stack well and permit the muscles alongside them to relax, sit with your behind sticking out behind you, but not exaggeratedly so. Now, when you breathe, each in-and-out breath will automatically lengthen and settle your spine.

This gentle movement stimulates circulation and allows natural healing to go on even while you sit. While conventional advice tells you to tuck in your pelvis to maintain an S-shaped spine, Esther has found that a J-spine is far more natural. A J-spine refers to a posture where your back is straight, your lumbar relatively flat, and your buttocks are protruding slightly. By tucking your pelvis, you lose about a third of the volume in your pelvic cavity, which squishes your internal organs. This can compromise any number of them in a variety of ways.

This is further compounded if you’re both “tucked” and “hunched” while sitting. This biomechanically correct posture allows you to move freely, discourages pain, and allows your digestive organs to function without restrictions or blockages.

Stretch sitting. Another way to elongate your spine is by using your backrest as a traction device. You can see her demonstrate this move in the video below. You will need either a towel or a specially designed traction cushion for this purpose. This simple maneuver brings your back away from the backrest, lengthens your spine, and then roots you higher up against the backrest.

This position helps you maintain an elongated spine, and by getting traction on your discs, you allow them to rehydrate and prevent the nerves from being impinged between your vertebrae. It will also help flatten out your lumbar area, and this alone can sometimes provide immediate pain relief if you have sciatic nerve root pain.

Remember, however, that for optimal health sitting should be your last resort when you have no alternative. It is far better for you to stand than sit. It might take a bit to adjust but once you do it will be every bit as comfortable as sitting. As noted by Dr. Levine, while we clearly need to rest from time to time, that rest is supposed to break up activity—not the other way around. Inactivity—sitting—is not supposed to be a way of life

The ABCs of Posture

There is a great deal of information reading posture and the impact it has on your overall health.  The American Posture Institute breaks down this information into three basic elements. Read through the ABCs of Posture in their article.

THE ABC’S OF POSTURE from the American Posture Institute

ALIGNMENT

posture chart side (2)Posture exercises, when incorporated as a lifestyle habit, break the pain cycle and create a cycle of coordinated, full ranges of motion. When a person presents with misalignments of the spinal column, the muscles naturally contract and become more rigid to compensate for these misalignments. This is felt as tightness at the base of the neck and shoulders and stiffness of the low back. To correct muscle dysfunction long-term, it is important to first re-align the spine, then identify the weak and chronically strained musculature. Once the muscular dysfunction patterns are identified, a specific postural rehabilitation protocol can be utilized to re-educate the muscle physiology. Many exercises in the program are specifically designed to increase core strength and core stability to improve posture.

BALANCE

leg 2 (2)The position in which we balance our body to stay erect has a significant effect on our posture. If the spine is not in proper alignment, people generally feel less stable or experience discomfort balancing their body with the proper posture. For example, a person with a hip misalignment will naturally shift their center of gravity to one hip, accentuating the misalignment.

Postural consciousness during daily activities draws attention to proper posture and coordination. By completing a postural corrective program, incorporating chiropractic and postural rehabilitation, it has been demonstrated to increase balance and coordination, and reduce the chance of falling by 55% in the elderly.

CORE CONTROL

 exercise 1 (2)Posture exercises, when incorporated as a lifestyle habit, break the pain cycle and create a cycle of coordinated, full ranges of motion. When a person presents with misalignments of the spinal column, the muscles naturally contract and become more rigid to compensate for these misalignments. This is felt as tightness at the base of the neck and shoulders and stiffness of the low back.

To correct muscle dysfunction long-term, it is important to first re-align the spine, then identify the weak and chronically strained musculature. Once the muscular dysfunction patterns are identified, a specific postural rehabilitation protocol can be utilized to re-educate the muscle physiology. Many exercises in the program are specifically designed to increase core strength and core stability to improve posture.

At Johnston Health Center you health is of paramount importance to us.  Sign up for a free consultation and we can assess your posture and get you back on track to healthy living!  Simply fill out the form here or contact us at 705-728-3070 in Barrie or 705-476-9111.

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If You are Happy and You Know it…Sit up Straight!

Fowler&Semi-Fowler_01It sounds simple doesn’t it?  Sit up straight for a happier life!
Just think about this for a moment.  When you take a deep breath and sit up straight, how do you feel?

Better right?  Well, Dr. Merocola investigates this theory in a little more detail in an article entitled “Slouching Makes You Sad!”

In this article, Dr. Mercola shares what many of us have been suspecting – posture can effect your mood.

Read his article in its entirety here.

But even with this information in hand, Dr. Mercola goes onto say that even with the proper posture, too much sitting is still devastating to your health.  If you have read the remainder of his article, you will know that he encourages everyone to try and take AT least 10,000 steps in a day for a healthy lifestyle.

An informed patient makes wise choices about their well-being and health. We make it our duty to ensure you know everything you need to know about treatments and your body. It all starts with wellness programs or posture programs  that we will construct together. With the use of your health history and an examination from us, we can specify the type of treatment you need to prevent any further discomfort and pain. Our goal is to find the cause and to correct the problem so you can start feeling well and living life to the fullest again.

For more information, or to book a free consultation, please sign up here or contact the office at (705) 728-3070

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erin and will