Originally Published by Harvard Health Blog
By now, you've probably run into a product containing cannabidiol, also known as CBD. It's in everything from drinks and pet products to lotions and chewable gummies. Even major drugstore chains have announced they will start carrying CBD products in certain states.
But many people still don't really know what CBD is. Is it marijuana? Is it legal? Does it actually work? Is it safe?
The answers to those questions aren't necessarily straight-forward. The only thing that is clear at this point: "The marketing has gone way ahead of the science and the law when it comes to CBD products," says Donald Levy, medical director at the Osher Clinical Center for Integrative Medicine at Brigham and Women's Hospital and assistant clinical professor of medicine at Harvard Medical School.
That said, CBD is thought to be a safe and effective option for certain conditions. Below, we sort through the confusion by answering some of the most common questions about CBD.
Is CBD marijuana?
Yes and no. Cannabidiol is one of the two best-known active compounds derived from the marijuana plant. The other is tetrahydrocannabinol, or THC, which is the substance that that produces the "high" from marijuana.
CBD does not get you high, but Dr. Levy says the idea that it's not psychoactive is something of a misconception in his opinion. "It does change your consciousness. You feel mellow, experience less pain, and are more comfortable," he says. In addition, some CBD products do contain small amounts of THC.
While CBD can come from marijuana, it can also be derived from hemp. Hemp is a related plant with 0.3% or less of THC. This plant is often used to make fabrics and ropes. As of 2018, Congress made hemp legal in all 50 states, and consequently CBD derived from hemp is also legal. The rules around marijuana-derived CBD, however, are far less clear.
Is marijuana-derived CBD legal?
Again, yes and no, depending on where you live. In some states marijuana is legal for both recreational use and medical use. In other states, it's legal only for medical use. And in some areas, it's not legal at all. When it comes to CBD products, the FDA is still trying to get its arms around the issue. The agency is just starting the process of hashing out some rules regarding CBD sales. Officials recently formed a working group to create guidelines that could allow companies to legally market CBD products. Currently, CBD products are considered supplements, which aren't FDA-regulated, and it is illegal for companies to make health or therapeutic claims about the products in their marketing. In announcing its effort to set CBD marketing rules, the FDA also signaled that it is cracking down on CBD companies that are using "egregious and unfounded claims" to market their products to "vulnerable populations."
Currently there is only one CBD product that has FDA approval: a prescription medication called Epidiolex, used to treat two severe seizure disorders in children. The bottom line is that in order to understand whether CBD is legal where you live, you'll need to consult your state health department website or professionals in your community.
Does CBD work?
Yes, there is evidence that CBD works for some conditions, but certainly not all the conditions it is being promoted for these days. There's no evidence, for example, that CBD cures cancer. There is moderate evidence that CBD can improve sleep disorders, fibromyalgia pain, muscle spasticity related to multiple sclerosis, and anxiety.
"The most benefit I have seen as a physician is in treating sleep disorders, anxiety, and pain," says Dr. Levy. "Many people report a definite response when it comes to anxiety." CBD also appears to have fewer side effects than other anxiety medications. However, the same may not be true for a host of other CBD products on the market today, in particular those that are rubbed on the skin. It's hard to know whether these have any clinical benefit, because they haven't been tested sufficiently, says Dr. Levy. Testing also shows that many products don't contain what's claimed on the label. For example, they may have less CBD than advertised. So, buyer beware.
Where should you purchase CBD products?
If you are interested in trying a CBD product, it's best to seek one through a dispensary, which is an establishment legally licensed to sell marijuana, if they are available in your state. Dispensary products must be labeled so you can see exactly how much CBD is in the product and whether it also contains THC. A small amount of THC in a CBD product isn't typically problematic. But larger amounts could cause a "high" and may present a risk if you are going to drive, says Dr. Levy.
Also, keep in mind that CBD products aren't standardized and will vary. It helps to keep a journal recording what type of CBD product you took, how much, and your response to it. This will help you track what works and what doesn't for your condition, he says.
The safest way to take CBD is orally, as a tablet, chewable, or tincture (a concentrated liquid typically administered with a dropper). "I never recommend smoking any product," says Dr. Levy. Steer clear of any illegally sold synthetic CBD products, sometimes called "spice" or "bath salts." These products have induced psychotic reactions in some people and pose a major health risk.
Is CBD safe?
For adults, CBD appears to be a very safe product. CBD does produce side effects for some people, including nausea, fatigue, and irritability. It may also interact with certain medications, so always check with your doctor before use.
But for children under age 21 it's a different story. "I don't suggest that anyone under age 21 use marijuana regularly," says Dr. Levy. "It's also not clear what the appropriate CBD dose is for children, and more research is needed in this area."
Evidence regarding CBD is still building. Now that some states have legalized recreational and medical use of marijuana products, including CBD, scientists are finding it easier to conduct research. More will be known in the next 10 years, including whether there are yet undiscovered problems associated with long-term use.
BY NEKA PASQUALE, FOUNDER OF URBAN REMEDY
Refined sugar was practically nonexistent in the human meal plan until recent times. Today, the over-consumption of sugar is the number one cause of the American obesity epidemic. While the USDA recommends only 8 teaspoons (32 grams) of added sugar per day, the average American eats approximately 53 teaspoons (212 grams). It is loaded into the majority of processed foods, where it lurks in even the most unsuspecting places – breads, sauces, salad dressings, even frozen fruit! With 56 names for refined sugar ingredients (including High Fructose Corn Syrup, Corn Syrup or Corn Syrup Solids, Sucrose and Fructose) manufacturers hide this toxic substance throughout ingredients lists to make our food “taste good.” A bit funny when natural ingredients are full of nutrition and taste so delicious!
Sugar contributes to a whole host of negative health effects – and we’re not just talking about tooth decay here, but sickness, disease, and even cancer. Cutting sugar from your diet can prevent these adverse effects, contributing to not only a smaller waistline but a longer, better quality of life.
Here are the top 10 reasons you should avoid refined sugar:
1. SUGAR IS ADDICTIVE
Like drugs, sugar stimulates the release of dopamine, a “feel-good” chemical in the brain. As we consume sugar, our bodies create more dopamine receptors that lead us to crave more sugar, resulting in a vicious cycle of sugar consumption.
2. SUGAR DAMAGES YOUR IMMUNE SYSTEM
By lowering the efficiency of white blood cells for hours at a time after consumption, sugar compromises the immune system and hinders our ability to fight disease and infection.
3. SUGAR ROBS YOUR BODY OF ESSENTIAL MINERALS
Besides being empty calories with no value in nutrition, sugar actually robs your body of essential minerals. Sugar causes essential minerals like sodium, potassium, magnesium and calcium to be leached from the body. This can weaken the teeth and bones, causing tooth decay and diseases like osteoporosis.
4. SUGAR CAN LEAD TO THE DEVELOPMENT OF CANCER
There is an old saying: “Cancer loves sugar.” Consuming too much sugar causes our bodies to produce excessive amounts of insulin, which encourages the growth of cells – a good thing for healthy cells, but not cancerous cells. Excessive sugar intake has been linked to increased risk for breast, colon, pancreatic, colorectal, and endometrial cancer.
5. CONSUMPTION OF SUGAR IS DETRIMENTAL TO THE LIVER
Refined sugar is half glucose and half fructose. The liver is the only organ that can metabolize fructose. When too much fructose enters the liver, it gets turned into fat that can build up over time and ultimately lead to disease.
6. SUGAR CAUSES INSULIN RESISTANCE, DIABETES, AND WEIGHT GAIN
Insulin drives glucose into cells from the bloodstream. Elevated blood glucose is toxic, so when excessive amounts of glucose cannot be used properly the pancreas begins to secrete insulin in order to remove it from the bloodstream, leading the body to become insulin resistant. When the body becomes resistant to insulin, the pancreas stops doing its job properly, which is a contributing factor of type II diabetes. Insulin also signals the body to store fat, which leads to obesity.
7. SUGAR CAUSES PREMATURE AGING
Sugar can attach to proteins in the bloodstream, resulting in AGEs (Advanced Glycation End Products) that damage collagen and elastin production, which are responsible for maintaining skin’s elasticity.
8. SUGAR LEADS TO DEPRESSION, ANXIETY, CHRONIC FATIGUE, IRRITABILITY, AND MOOD SWINGS
Consuming sugar leads to a spike in both blood sugar and feel-good serotonin levels in the brain. When the sugar withdraws from our system, we experience a “crash” creating a cycle of craving and bingeing in both our bodies and our minds. This is not fun for anyone.
9. SUGAR INCREASES HYPERACTIVITY IN CHILDREN
Refined sugars enter the bloodstream quickly, producing rapid fluctuations in blood glucose levels that trigger adrenaline and make children more active. Consider more kid friendly gluten free snacks to help avoid this.
10. SUGAR CAN AFFECT YOUR CHOLESTEROL
High sugar consumption lowers levels of the “good” HDL cholesterol that helps remove LDL, or “bad” cholesterol from the artery walls, and has been shown to increase levels of triglycerides, a type of fat found in the blood that poses an increased risk for heart disease.
Artificial sweeteners, while not made from sugar, should also be avoided at all costs. These sweeteners are made from loads of chemicals, have absolutely no nutrition, and a slew of harmful side effects of their own.
It should be noted that natural sugar found in fruit does not have any of the negative effects of refined sugar. If you would like to add a bit of sweet to your food, we recommend Stevia, a natural plant extract that has no calories, is sweeter than sugar, and has no adverse effects on blood sugar levels.
by James Colquhoun
Regardless of what lifestyle you choose, paleo or vegan (or pescatarian for that matter!), everyone can benefit from eating more plant-based foods. This article will help you to understand some of my favorite sources of plant based protein, and how much protein they contain and whether they are complete or incomplete.
1. Hemp Seeds
Protein Content: 9.2 grams in 1 ounce
Hemp seeds are exactly that, the seeds of the hemp plant. But rest assured they will not make you high, they are safe and legal with none of the psychotropic effects that can be found in the hemp leaf. Rather they are a healthy, complete protein source that are extremely versatile. They can be pressed to extract their oils, ground into powders, made into milk and eaten raw, sprinkled on meals, or mixed through smoothies. The health benefits of hemp seeds are also impressive thanks to the high variety of nutrients they contain, including vitamins, minerals, a great fatty acid profile, high amounts of fibre, and, most importantly, their high content of protein. Consider them a plant-based protein powerhouse, your ‘go to’ staple to have in the pantry to back up any dish with an extra boost of nutrients. Also the hemp leaf does not contain psychotropic compounds, that’s found in the flower or bud.
2. Organic Tempeh
Protein Content: 18 grams per 100 g.
Tempeh also comes with all the added benefits of being a fermented food, aka probiotic goodness, which means you can avoid some of the issues often associated with soy products. In fact, tempeh can actually help promote a stronger immune system, improve digestion, reduce cholesterol, and regulate appetite by reducing sugar cravings. Tempeh is firm with a dense chewy texture and a slightly more intense flavor than regular tofu, despite this it is really great at absorbing other flavors, making it a great ingredient to mix in virtually any meal without overpowering it. Eat it either raw or cooked, in salads, stir frys and soups, or substitute it for meat in almost every meal. You can purchase tempeh from most shops, though usually, the varieties found in the health food store are better quality. Make sure you store it in your fridge or freezer and consume it within a week from opening.
Protein Content: 13g per 100g
Quinoa, pronounced ‘keen-wah’, is that plant with the funny name that someone always seem to pronounce wrong. Despite this, it is extremely good for you and a popular plant-based protein for many people. Originating from a plant in South America, this ancient grain is not a grain at all, rather, it is a seed and therefore doesn’t contain gluten. Nevertheless, what it does contain is an array of nutrients, especially manganese, magnesium, lysine, B-vitamins, and an impressive profile of essential amino acids. Quinoa’s nutritional profile has actually been associated with aiding weight loss, supporting bone health, improving gut health, and reducing risks of diabetes. The reason quinoa is commonly mistaken for as a grain, is because it can be used like one, often milled into flour and used in breads or other baked food products as a gluten-free grain option. The flavor of quinoa is slightly nutty and earthy but very mild. Therefore, it can be cooked as you would rice and mixed through salads, stuffed in peppers, or simply used as an alternative to rice to complement any dish. The most common varieties you will find in the stores are black, red, and white all with a similar nutritional profile.
4. Beans & Chickpeas
Protein Content: Chickpeas = 6.3 g per 100 g, Red kidney beans = 7.9 g per 100 g.
Beans and chickpeas are staple foods for loads of cultures around the world and very popular meat alternatives in vegetarian or vegan diets. Officially part of the legume family, these plant foods are packed full of fiber and protein, plus a variety of vitamins and minerals. There are 100’s of varieties of legumes, but we particularly like beans and chickpeas, which are also some of the more common types. You might be familiar with chickpeas, navy beans, black beans, red kidney beans, and cannellini beans. Each of these legumes have unique nutritional profiles but the amount of protein tends to be relatively the same. Unfortunately, on their own they are not complete protein sources but simply mix them with another plant-based protein and they are a great way to meet your protein needs and promote overall wellness. However, legumes if not prepared correctly, can cause some ‘not very nice’ side effects, like gas and bloating. This is because they contain a particular sugar that our bodies simply cannot break down. They also contain anti-nutrients, which are little compounds that can reduce the absorption of nutrients. But don’t worry, these problems can be mitigated by simply soaking and cooking your legumes prior to eating, keeping in mind that different types contain different levels of antinutrients and therefore require different soaking times. Sprouting is also another way to avoid these problems and enhance the nutritional quality, allowing you to reap the benefits of these extremely diverse legumes and avoid anything too smelly…
Protein Content: 6.8 grams per 100 grams
Lentils contain the third highest amount of protein of any legume, just under hemp seeds and soybeans. They are small, lens-shaped seeds from the legume family that come from the pods of a bushy plant. There are different varieties depending on their size and color, such as red lentils, brown lentils, french green lentils, and black/beluga lentils etc. Lentils can be stored for long periods of time and are very inexpensive yet highly nutritious, making them a popular staple food in the diets of many cultures around the world; in fact, according to historical records, they are believed to be one of the oldest crops around. They are commonly eaten as an alternative to animal products not only because they are high in protein, but because they also contain certain vitamins and minerals like iron and B vitamins that are commonly found in meat, with the added benefit of plant fibre. Depending on what you are making and what your recipe requires, will determine which lentils you buy due to various tastes and consistencies. However, most types have similar characteristics in regards to flavor and nutritional content and can, therefore, be used to substitute one another. Lentils are easy to prepare but, just like beans and chickpeas, it’s important they are soaked and cooked or sprouted prior to eating. Enjoy them in soups, casseroles, pureed in dips, basically let your imagination run wild. Keep in mind that not everyone’s body responds as well to lentils and if you have compromised digestion they can actually cause digestive discomfort. As with all foods, it could be a matter of experimenting to see what plant-based foods suit you the best.
Protein Content: 57 grams in 100g
Made from blue-green algae, spirulina powder is a nutritionally dense superfood that happens to also be protein rich. Although this superfood is not a complete protein source, it is incredibly high in protein and once paired with some nuts, you are all set. Besides protein, spirulina is known for its powerful antioxidant and anti-inflammatory properties and proven benefits in detoxing heavy metals, lowering blood pressure, reducing cholesterol, boosting energy, and speeding up weight loss -the list really does go on. Plus, it is one of the best plant-based sources of iron, something that many vegetarians, vegans, and even meat eaters struggle to get enough of. Spirulina is also easily absorbed by the body and can be consumed in either powder form or tablet. Commonly found in different greens powders, like the Food Matters Superfood Greens, you can simply mix the powder with water and drink it straight from the glass or mix it through a variety of dishes such as smoothies, raw desserts, nut bars, and protein balls to get all of the goodness of spirulina.
by Emily Beers
1. Single-Leg Raise and Hold
Stand on one leg. Raise the other leg as high as you can while keeping your raised knee straight. Can you get it to 90 degrees? Squeeze every muscle in your body as you’re doing this and stay stiff as a statue.
Start with 10 seconds per leg and work your way up to 20 seconds per leg.
2. Superman Hold
Lay prone. Keep your legs straight and raise your feet, shins, and knees off the ground, as well as your arms, head, and chest. Raise them as high as possible. Point your thumbs to the sky as if you’re giving the sky a thumbs up. Stay as tight throughout your body as you can.
Start with 20 seconds and work up to a 40 second to 60-second superman hold.
3. Overhead Dumbbell Hold
Stand with perfect posture. Keep your rib cage down, your spine neutral, and your bum cheeks squeezed together. Then press and a DB or KB in a perfect overhead position. You should feel the muscles in and around your shoulder blades working overtime if you’re doing it correctly.
If you can’t do this with weight and maintain the correct position, try it without weight and fight for as good of a position as you can.
Start with 30 seconds per arm and work up to 60 seconds per arm.
4. Bent Arm Dumbbell Hold
Similar to the above: Stand with perfect posture and hold a DB at a 90-degree angle with your knuckles facing the sky. Keep the DB directly in front of your body at eye level. Don’t let your elbow drop as you get tired. Go as heavy as you can while maintaining perfect positioning, and where you can feel your back on fire.
Start with 30 seconds per arm and work up to 60 seconds per arm.
5. Turkish Sit-Ups
This is basically the start of a Turkish get-up, but you stop at the top of the sit-up. Similar to the above to exercises, your shoulder blades will be working double time, and in this case, your entire core will be feeling it.
Start by laying flat on your back with a DB pressed out with a straight elbow, like at the top of a bench press, in the right hand. Bend the right knee so the right foot is flat on the ground. Use your left arm to help sit you up to the top of a sit-up. Ensure the weight remains directly over your center of gravity the whole time.
The movement ends when the DB or KB is directly over your head like at the top of a shoulder press and your body is sitting straight up like at the top of a sit-up. Then slowly control the weight back down the way you came. Think about taking 3-5 seconds to sit-up and 3-5 seconds to lower.
Start with 8 reps per side and work up to 20 reps per side.
6. Barbell Rollouts
On your knees (with your knees on a mat for comfort) and a barbell (loaded with weights on both sides) in front of you, roll the weight as far away from your body as you can while keeping your body in a perfect hollow body position.
You may find these really hard and won’t be able to roll the bar that far away from you. That’s OK. Over time, you’ll be able to push the barbell further away from your body until your body is almost parallel to the floor all the while maintaining a straight body position. Think about taking five seconds to roll the bar out and five seconds to roll the bar back.
Remember, only go as far as you can while maintaining a good body position. If your lower back gives out and collapses, you have gone too far.
Start with 5 reps at a time and work up to 10 or 12.
7. Loaded Sumo Stance Good Mornings
In a sumo stance with a moderate weight on your back, send your hips back as far as you can while maintaining a perfectly neutral spine. Keep your shins perpendicular to the ground and your shoulder blades squeezed together. Keep these slow and controlled. As you stand back up again, squeeze your bum cheeks together, hard.
For this exercise 10 to 15 reps per set is a good number to aim for. As you get comfortable with these, add more weight.
A 7 year study showed that patients whose primary physician was a chiropractor experienced the following results:
60% Less Hospital Admissions
59% Less Days in the Hospital
62% Less Outpatient Surgeries
85% Less in Pharmaceutical Costs
Source, Journal of Manipulative and Physiological Therapy, May 2007. 33(4) 260-269.
Richard L. Sarnal MD, James Winterstein DC, Jarralyn A. Cambron DC, PhD
1) Turn Your Radio off.
Most people literally do not get 10 minutes a day in silence. Whether you listen to talk radio or even music, try turning off your radio to and from work. If you have a 30 minute drive to work, that’s an hour a day in silence. Enjoy the silence, collect your thoughts, and you will notice a big difference on how you attack your day.
Most people have no idea how to meditate, or are intimidated by it. I hear a lot, there is no way I can turn my brain off and sit in silence. Let me tell you, if I can do it, anyone can. And like most things, you only get better with practice. Incorporating meditation in to your daily routine will make a huge impact in your stress levels. Start with small blocks of time like 5 to 10 mins, as you get better you will find yourself being able to sit for 20 or 25 minutes with ease. I prefer to do it in the morning when I wake up. Find a quiet place that you won’t be disturbed. Find a cushion or blanket that you can sit on. If you want to look for one that is specifically designed for meditation they are called zafu’s. There are a few different poses you can practice, full lotus in pretty difficult for most people and requires quite a bit of flexibility. You can Google what a half lotus pose looks like or my favorite pose is hero’s pose. There are a few different options with what you can do with your hands, I simply place them on my thighs in hero’s pose. This gives you a sense of being grounded. Practice good posture, like a string is pulling your spine straight through the top of your head, like a puppet. Tilt your gaze, only your eyes, not your head, slightly downward. If you keep your eyes open you can stare at a wall, or for beginners closing your eyes may be easier to not let your mind wander. Begin by counting your breathes, 1 to 10, when you get to 10, start over. If you find yourself thinking about something, recognize the thought, then let it drift away, and start back at counting.
3) High Intensity Surges.
Everyone knows that exercise can help with stress levels, especially stress hormones, but this can literally be done at your desk throughout your day. Pick an exercise that you can do high intensity, like running in place. When you are feeling stressed, run in place fast as you can for 20 seconds, then take a 20 second break, repeat 3 times. These are little surges that will reduce stress hormones like cortisol and get you moving.
1. Used since the early 1900s
Donated amniotic membrane has been used to treat burns, reconstructive surgery grafts, and various other wounds for nearly 100 years. Since this time, it is now also used to treat difficult-to-heal wounds and soft tissue damage.
The membrane is the innermost layer of the placenta consisting of tissue layers which are collected after healthy labor and delivery, if not routinely discarded. The tissue possesses unique healing properties and is rich in collagen and growth factors, two major components of wound healing.
2. High concentration of growth factors
The amniotic membrane contains a high concentration of growth factors and other building blocks such as cytokines and stem cells which are able to enhance and accelerate the healing process as well as help your own cells regenerate damaged tissue.
Collagen serves as the base of all tissue, creating structural integrity. Growth factors stimulate tissue growth while hyaluronic acid acts as a natural lubricant within the joints.
3. Accelerated rate of healing
The number of stem cells available and determine the rate at which soft tissue or cartilage regenerates. The number of cells in our body decreases with age, slowing the natural rate of healing and leaving more time for secondary injuries, inflammation, or chronic pain.
4. Multipotent differentiation
The cells found within the amniotic tissue possess multipotent differentiation properties, meaning they have the ability to turn into a wide variety of cell types. Some studies and clinical trials show that adult stem cells harvested from fat or bone marrow have a lower proliferation and differentiation capacity than those derived from the amniotic membrane. Stem cells deriving from the amniotic membrane tend to sit between the multipotent properties of adult stem cells and the pluripotent properties of embryonic stem cells.
Scientists have more recently been studying the possibility of reprogramming stem cells derived from the amniotic fluid to possess pluripotent properties, meaning the ability to turn into any cell type in the human body. These cells are referred to as induced pluripotent stem cells (iPSC).
Stem cells found in the amniotic tissue and fluid are immune-privileged, meaning they will not cause a reaction from the immune system. Some tissue groups are recognized as a foreign antigen and are rejected by the immune system causing inflammation which can either promote cell death or cell regeneration.
The cytokines within the amniotic concentration are natural anti-inflammatory agents that play a major role in cellular communication by directing cells where to go, what to do and how to act. This release of inflammation will also provide immediate pain relief.
Small tissue tears can become inflamed and cause chronic pain if not treated. If scar tissue forms, it could alter and slow the healing process. The amniotic membrane contains anti-adhesion properties which can prevent scarring.
The amniotic membrane is home to a wide variety of molecules, some of which have anti-bacterial properties used to fight infection and protect the fetus from protection before birth. These molecules are known to multiply near the time of delivery and maintain their presence one the membrane has been removed and dehydrated.
9. Readily available
The amniotic membrane is easily extracted during a healthy delivery and donated under the specific consent of the mother. Using amniotic tissue is generally safer for the patient for multiple reasons. First, there is no need to harvest tissue from the patient themselves, which can require a surgical procedure depending on the location. Secondly, amniotic tissue is immune privileged and will not put the patient in risk of infection after being injected into a tissue from which it did not derive.
10. Easy to administer
A concentration of amniotic tissue stem cells is a minimally invasive, non-surgical procedure that is done in-office. Patients can return to low-intensity tasks almost immediately and receive a full recovery within weeks.
By Dr. Sherry McAllister, executive vice president, Foundation for Chiropractic Progress
Have you ever watched a toddler sit cross-legged? They sit with their backs straight, and it feels natural to them. Most adults don’t follow the example of young children. We hunch while we walk, slump at our desks and crane our necks forward staring at our phones. This poor posture can hurt our health. These ten reasons are why you need to start fixing your poor posture today:
1. It can cause tension headaches. Leaning forward with your head down and your neck slumped will strain your back and neck muscles. This tension can cause headaches, especially at the end of the day.
2. It makes you tired. Slouching puts pressure on your lungs, so you aren’t able to breathe as deeply. The less oxygen you get into your body, the more tired and fatigued you will start to feel.
3. It can make your gastrointestinal reflux worse. Your stomach and organs are all under pressure when you are leaning forward. This pressure can make your digestive system very unhappy, especially if you are already prone to digestive issues.
4. It causes back pain. The strain of poor posture puts your spine out of alignment which can cause back and muscle pain. Your doctor of chiropractic can provide regular adjustments to realign your spine. Ask for help on correcting your posture, too.
5. It increases your risk of cardiovascular disease. Poor posture can cause blood vessel constriction leading to blood clots and vein disorders. All of these issues can eventually turn into cardiovascular disease.
6. It can cause pinched nerves. Have you ever pinched a nerve? It hurts. It can happen in any part of your body, and it can be difficult to relieve the pain. Chiropractic adjustments can help.
7. It can increase knee pain. The misalignment of the spine that occurs from poor posture puts more pressure on your joints, especially your knees. If you have arthritis of the knee, it will gradually get worse over time. Your doctor of chiropractic can help to fix your alignment and relieve some of the pressure from your knees.
8. It can make ruin your mood. A 2014 Health Psychology report found that people who sat upright reported higher self-esteem, alertness, better mood and felt less fear. Sit up straight, and you’ll feel a little better.
9. It can wreck your bite. Poor spinal alignment can misalign your jaw joints. This can change the way you bite down. It can cause jaw pain, teeth issues or temporomandibular joint syndrome (TMJ).
10. It can affect your sexual function. Poor posture, while you are sitting, shortens and tightens your pelvic floor muscles. When these muscles start to get weak, it can affect your sexual performance and enjoyment.
These are just a few of the side effects of poor posture. Instead of dealing with any of these issues, see your doctor of chiropractic instead. He or she can help keep your spine healthy with regular adjustments. As you progress in your treatment, you can correct bad posture and the effects it may have on your overall health. Sit, stand and walk straight to feel healthier!
By Lauren Weiler
Losing weight can be tough. You want to slim down, but unless you have the stamina to dedicate the next few months to your body, you’ll also want to maintain a social life, which means cocktails after work and an occasional slice of pizza late at night. Most of us wake up, look at ourselves in the mirror, and decide that it’s time to make a change to lose weight. That change typically means better eating and more regular workouts, but it isn’t foolproof. There will be days when things don’t go as planned and a cupcake is consumed or a run is skipped.
You may try different diets, calorie counting, or increasing your workouts, but sometimes the lack of weight loss could be due to something you’re not even aware of. As it turns out, the healthy foods you’re relying on to slim down may be to blame.
1. Diet soda
2. Carb-only snacks
4. Low-fat foods
6. Frozen meals
7. 100-calorie snacks
9. Sweetened yogurt
10. Packaged vegetable chips
We have all heard the phrase, raising your vibration. But what does it mean? I think it’s something hard to define, but I think we have all felt it. You are feeling good, and the people around you can feel it off of you, and more people want to be around you because of it. You become like a magnet. Well, here are 7 simple ways to raise your vibration that I have found key in maintaining a sense of well-being.
1. Drink More Water.
We have all heard this one, but most of us are guilty of not getting enough in. The rule of thumb I use is at least 3 Liters per day. That’s more than the standard rule you’ve heard, of eight 10oz glasses per day. The more, the better. You won’t believe how much better you will feel by drinking more water.
2. Meditate/ Pray.
I’m a big fan of both! They will reduce stress levels, making you more clear headed, and ready to attack each day.
3. Show Gratitude.
Sometimes we get so caught up in our hectic lifestyles to slow down and show appreciation, for even the small stuff. A beautiful flower, or a good waiter. Give it and it comes back.
4. Break a sweat.
Everyone knows that exercise is good for them. But you know that feeling you get right after you work out? Yea it feels good doesn’t it? Strive to get that at least 3 days a week.
5. Affirmations/ Incantations.
Positive reinforcing words or phrases that you write down, place somewhere that you see every day. Say them out loud (incantations), incorporate body motions while you say them to produce more central nervous system stimulation.
6. Wake up Earlier.
This could be titled go to bed earlier, waking up earlier will dramatically improve your morning performance. But this may mean you need to go to bed earlier to make sure you are still getting enough ZZZ’s.
7. Read More Watch Less.
Let’s face it, watching the Kardashian’s isn’t making you any smarter. Watch less reality TV, and grab a book. Even better, there have been studies showing that people who write at least 500 words per day have a better outlook on life. Why do you think I write this blog? 🙂
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