Staying active as a teenager and young adult is never an issue, but as we age, it can be a challenge to keep moving, especially if you suffer from a health condition or injury. However, it’s important to keep yourself moving as it can lead to a host of physical and mental health benefits. Follow these three tips to stay active no matter what your age or fitness level.

Get Moving

The first step is to get moving, and it’s never too late to get started. A regular exercise routine can help you to relieve stress, reduce pain, improve your sleep quality, and lower your risk of chronic disease and injury, just to name a few of the benefits. 

If you haven’t been active in a while, it can be overwhelming to even think about beginning a fitness routine. You may be wondering exactly how to get started. The key is to simply get moving. Start slow with a short walk and gradually extend the distance to a level you are comfortable with. If you have significant health concerns, talk to your doctor about what kinds of exercises will work best for you given your current activity level. 

Do Something You Love

Once you have made the decision to get moving, the second tip is to find something you love to do and do it! Whether it’s walking, yoga, Pilates, tai chi, swimming, water aerobics, biking, or light weight training, if you love to do it then you will be much more likely to develop a routine and stick to it. If you aren’t sure what to do, then try a variety of activities and see which one fits you best, just make sure it is something you really enjoy doing so you will be more motivated to do it. 

Once you find the thing you love to do, experts recommend to start slowly and build up to 150 minutes a week of moderate to intense aerobic activity. Be sure to let your doctor know if you have shortness of breath, pain, or other issues as you increase your activity level.

Experts also recommend mixing in some muscle strengthening activities a couple of times a week as well. It doesn’t have to be complicated, you can use books or cans of food as weights. Exercises like this, even if done while sitting down, can help you improve your strength and balance. Mixing up your activities can help you keep from getting bored with your routine. 

As you feel more comfortable and increase your fitness level, try something new and adventurous like taking dance lessons, tennis or golf lessons, or even incorporate yard work or minor home improvements to your routine; you will be amazed at the things you can do that you couldn’t do before.

Find an Exercise Buddy

The third tip to staying active is to find a buddy to take this new fitness journey with you. If someone is counting on you and holding you accountable, you are much more likely to stick to your routine; and let’s be honest, everything is more fun with a friend!

You can make your fitness routine a social one by starting a walking group through your neighborhood. Or get a group of friends to take water aerobics or tai chi lessons with you. Ballroom and salsa dancing lessons are always more fun with a partner. 

Consistent exercise, strength training with a bit of cardio to increase the heart rate, combined with healthy dietary choices, and regular acupuncture can help you stay active safely and improve your quality of life as you age. It’s never too late to start!

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Just as we develop our physical muscles to gain strength and maintain our health, we also need to pay attention to strengthening our mental muscles. Learning to develop mental strength can help in many ways from overcoming challenging situations, to learning from and bouncing back from failure to viewing these challenges as opportunities for growth. Read on for six healthy habits you can develop to maintain your mental strength. 

Exercise Regularly

Not only is regular exercise good for our physical health, but it also does wonders for our mental health. When you exercise, your body releases endorphins which trigger all sorts of benefits. Exercise ties your brain and body together and can improve your mood and energy levels over the long term. And this benefit isn’t limited to one specific exercise. Everything from running/walking to weight or resistance training to yoga and meditation can boost your brain power. 

Sleep is More Important that you Think

While everyone is different, most experts agree that people should regularly get 7-8 hours of sleep per night. Not maintaining regular, good sleep can cause a variety of issues. If you have had multiple nights of tossing and turning then you know the brain fog, stress and anxiety that can come throughout the next day. Create a nighttime routine that helps to set you up for success. 

Be a Lifelong Learner

One advantage to exercising those mental muscles can provide an important long-term benefit. Harvard Medical School believes that learning a new skill may slow down cognitive decline as you age. Don’t be afraid to challenge yourself by learning a new language, instrument or taking up a new hobby like photography or painting. If none of those options sounds appealing, try puzzles or crosswords which have also been found to help with improving memory and cognitive functioning. 

Practice Gratitude

This is a key trait among many mentally strong people. Being thankful, or practicing gratitude, can be a powerful tool with scientifically proven benefits. Rather than focus on the negative and let a problem boil over, people who practice gratitude improve empathy and can keep toxic responses in check (nobody wants to be around someone resentful or envious). 

One study found that gratitude did, in fact, increase mental strength as it helped to improve resilience following the attacks on September 11, 2001. No matter how traumatic the event, being thankful and recognizing the positive developed strength and resilience. 

Self-Care is Key

Not everyone falls into the same self-care routine. While it can look different for most everyone, prioritizing a few things like sleep and maintaining a healthy and balanced diet, exercising, and finding ways to relax and unplug can be essential to maintaining a healthy body and mind. 

Practice Generosity

You may read that statement and think, “I barely have enough money myself! How can I practice generosity?” We’re not simply talking about money here, although you could certainly be generous with your finances. Another way to practice generosity is to spend time with people who could use a little extra kindness in their lives. For example, you could donate some time to a retirement center or volunteer to be a big brother/big sister. You could lend your talents to help fund a cause you care about or simply donate the money you would spend on lunch once a week to your favorite charity. There are a lot of ways to practice generosity that don’t involve money at all!

As you can see, our mental strength is tied to many different healthy practices. By adopting positive habits, you can reduce your risk of cognitive decline and be well on your way to greater physical and mental well-being.

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There are specific ways of telling the difference between a sprain and a strain based on the symptoms that appear. Symptoms of a sprain include pain, swelling, instability, bruising and loss of functional joint ability. Sometimes there is an audible pop when the injury occurs. There are different levels of sprains too. A Grade I or mild sprain is generally caused by overstretching or the minor tearing of a ligament, but the person will still have joint stability. A Grade II or moderate sprain is more intense, but the person only experiences some loss of joint function. A Grade III or severe sprain occurs when there is a complete tear in the ligament and the person is unable to put any weight on the joint.

Strains, on the other hand, have very different symptoms. Most people who experience a strain, will report pain, limited range of motion, muscle spasms and possibly muscle weakness. There may also be cramping, swelling and inflammation.

Instinctively, when a person experiences a sprain or a strain, learned first aid skills take over. Things like taking the pressure off the joint, raising the joint and applying ice to alleviate swelling and inflammation are all great places to start. Icing a sprain or strain is only good for the first 48 to 72 hours, as it will help decrease swelling. However, prolonged use of ice may impair movement and also interfere with the healing process because it constricts the tissues and impedes blood flow. But there are other possible solutions to healing a sprain or a strain. And one of these would be to see an acupuncturist or Traditional Chinese Medicine practitioner.

Traditional Chinese Medicine practitioners have many tools at their disposal that can assist in increased healing of a strain or sprain. When either of these injuries occur, the muscles surrounding the area tighten up in an effort to protect the injured site. This can then lead to stiffness in that joint. This is the body’s natural defense mechanism that decreases strong blood flow to the area. TCM practitioners use acupuncture and other modalities to help loosen up the muscles and increase blood flow to the area, which brings in tissue-healing oxygen and nutrients.   

Increasing blood flow is just one way TCM can help. There are also specific acupressure points that reduce swelling, decrease inflammation and alleviate pain. Through the use of regular acupuncture treatments following a sprain or strain injury, the body can heal faster. The more frequently a person comes in for their acupuncture treatments, the quicker the results will occur.

Book your appointment today!

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As we begin to lose the summer sun and transition into the darker months of the year, depression and fatigue seem to make that transition with us. There are, however, ways to shake off the impending gloom and brighten your day; if you follow some of these steps you can combat seasonal affective disorder and find yourself being just as happy as you are in the warm summer months.

Try light therapy. Doctors have called this idea “phase shifting”. As we lose sunlight so quickly heading into the winter, you should start setting out full-spectrum lights when beginning your day. By eating breakfast and starting your daily routine under full-spectrum indoor lights, you get used to not having sunlight and can better acclimate to your new surroundings.

Exercise. Exercise. Exercise. Regular exercise works wonders for depression in general. Maintaining regular exercise habits can work to get rid of the fatigue, depression and tiredness associated with SAD.

These next two ideas go hand in hand, as both work together to not only combat SAD, but promote a healthy lifestyle.

Maintain a heart-healthy diet and get plenty of sleep. You would be surprised at the amount of people who do not follow both or one of these guidelines; I’m sure you know someone who fits into those categories. Make sure to maintain a regular sleep schedule while keeping up with a heart-healthy diet in order to fight seasonal affective disorder.

Last, but not least, try acupuncture! Acupuncture is a great solution to combating SAD. There are various points on the body that have been known to alleviate symptoms of SAD. I generally recommend patients start acupuncture treatment once per week, at least one month prior to the time that they typically begin to experience SAD symptoms.

Trying some of these techniques can really help you in the battle with seasonal affective disorder this winter.

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As the school year kicks back into gear so should the healthy habits that you and your children have practiced prior to the school break. Notice how I said “practiced,” because we all know during the summer-vacation months we tend to indulge a little. Maybe you have had one too many backyard barbecues, or three too many trips to the favorite ice cream shop down the street. Whatever your summer vice may have been, don’t worry about it… you can regain those healthy habits from before and reintroduce them into your children’s lives!

1. Exercise. Exercise. Exercise.

Get everyone in the family moving; don’t just emphasize the idea of being active to your children without participating in the activities yourself. In addition to making it fun for the whole family, exercising as a unit will allow you to interact with your child and help them stay healthy and active.

2. Eat a Variety of Foods.

Don’t just stick to the same food regimen. Make sure you try a vast array of different nutrient-rich foods to boost the health of yourself and your children. There are many different vitamins and minerals out there, and if you just stick to the same old mac n’ cheese menu with the occasional lasagna, you are missing out on an abundance of healthy nutrients for your children!

3. Limit the Screen time.

It is no stranger that we live in a world constantly absorbed by some type of technology. From work to leisure time, technology is present in our life in one shape or another almost 24/7. It is, however, best to try and limit these habits. They promote a lifestyle with less movement and activity, and it has been shown to lead to increased obesity and cardiovascular disease. So try and limit your child’s time behind the screen and get them moving.

4. The Most Important Meal of the Day: Breakfast.

Fuel up! Before you send the kids off to school and bring yourself into your favorite place aka work, make sure to create a nutritious breakfast; it’s a great way to regain all the energy lost from the previous day.

5. Choose Creative Rewards for Your Kids.

Sometimes parents tend to reward a job well done or the completion of chores with a trip to the ice cream shop, some candy or a new video game. Change the types of rewards and incentives you present to your children; maybe take them on an excursion to their favorite park, or another outdoor adventure. Whatever you decide, make sure it is creative and helps to influence healthy habits in your children.

6. Eat Fruits and Vegetables with Every Meal!

We have already emphasized the importance of eating healthy, but there should also be a frame of reference for what this means. One way to encourage healthy eating is to increase the intake of fruits and vegetables into your child’s diet. A neat way to do this is to have fruits and vegetables as a snack, and available during every meal period.

7. Be the Best Role Model.

Your children tend to emulate and copy they way they see you behave, so why not exhibit healthy habits that they can catch on to and then practice themselves. Be the best role model possible for your children and work together as the both of you craft and practice healthy habits for the new school year and beyond.

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Believe it or not, when you’re exercising your body, you’re exercising your mind as well. Aerobic exercise gets your blood pumping, which increases the oxygen going to your brain and lowers your risk of disorders such as diabetes and cardiovascular disease that can lead to memory loss. If you can, start with some exercise in the morning. This can clear your head right off the bat to stay focused and alert during the day. Exercises that require coordination are especially helpful for keeping the mind active such as simply throwing a ball back and forth.

Make sure you’re sleeping

Sleep is one of the best ways to make sure your brain and memory are in tip-top shape on a daily basis. To get the most out of your sleep, aim for 7.5-9 hours every night. Make sure to shut off the electronics at least an hour before bed to help the mind shut off as well. Try to limit your caffeine and alcohol intake earlier in the day. Both can result in a shallow sleep.

Keep your brain stimulated

Research has shown that keeping mental stimulation as we age is very important for lowering the risk of dementia. Stay social, interact with others, learn new skills, play mind-exercise games like crossword puzzles or Sudoku. Interacting with others and continuing to learn is vital for keeping the brain healthy at any age.

Be aware of your stress

Chronic stress can not only make someone miserable, but also cause serious long term effects. Stress over time has been shown to destroy brain cells and damage the area of the brain that creates new memories and recalls past ones. To avoid memory loss, minimize your stress. Don’t take on too many tasks if they overwhelm you, sometimes it is ok to say no. Make sure you have outlets to relieve stress whether it is physical exercise, acupuncture or talking with someone about your frustrations.

Don’t forget about your superfoods

Certain superfoods have shown to be significant in preventing memory loss. Make sure to get your fruit and vegetable servings in; many are filled with antioxidants that help protect your brain cells. Eat more foods with omega-3 fatty acids such as salmon, tuna and foods cooked with olive oil. Green tea is another option that has powerful antioxidants to protect from brain damage.

Your memory is important at any age. Start incorporating these healthy habits to keep a strong memory for years to come.

Sources
http://bit.ly/1SzWG6s
http://bit.ly/20BNwg4

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Exercise

Not only is exercise a good way to relieve stress, but it’s great for strengthening the heart as well. Try getting some sort of physical activity for at least 30 minutes a day. Focus on activities that get your heart pumping. Exercise will reduce your stress and improve your overall health, both short term and long term.

Give yourself a break

It is easy to forget to give yourself time to relax when you’re busy taking care of others. Schedule time devoted to yourself and what relaxes and makes you happy. Go for a walk, read a book or take a bath. These activities can calm you and clear your head.

Meditate

Meditation and deep breathing has the power to slow your body and mind down. Try meditating for even just five minutes a day. Practice deep breathing to help lower your heart rate. When you’re feeling overwhelmed and handling too much, meditation is a great way to slow down.

Break your habits

Consistent stress can lead to unhealthy habits such as drinking too much alcohol and smoking. Although you may feel these substances help you cope in the moment, the long term damage far outweighs the short term benefits. Both smoking and alcohol can cause heart damage. Turn to alternatives if you’re reaching for a cigarette or a drink and reach out to family and friends to help you break the habit.

Acupuncture

Acupuncture is an effective alternative medicine that can help improve heart health as well as lower stress. By the specific placement of needles on acupuncture points, the treatment works to treat the entire body back to optimal health. Acupuncture can help reduce blood pressure, decrease stress and improve sleep.

Massage Therapy

Massage therapy is another alternative treatment that is beneficial in lowering stress. The treatment has been shown to reduce heart rate, lower blood pressure and increase blood circulation. Through manual manipulation, massage can relax not only the body but the mind as well.

Let go

It can be hard to accept that things in life don’t go exactly as planned. Practice letting go of what you can’t control and accepting that the future is unknown. It is easy to stress about the future. Remind yourself to live in the moment.

Sources:
– http://bit.ly/1RAUxdW
– http://bit.ly/1ZTGRxM
– http://bit.ly/1IW5Tbi
– http://bit.ly/1ZiH4xy
– http://bit.ly/1OGC3rE

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Aim for a healthy weight

When you have extra weight, this can cause an increase in blood sugar. Maintaining a healthy weight can keep your blood sugar at more normal levels for better overall health.

Exercise

Exercise is very important when it comes to managing or preventing type 2 diabetes. Regular exercise can help lower weight, lower stress levels, blood pressure, cholesterol and triglycerides; even just by adding walks into your day can make a difference. Aim for 30 minutes of aerobic exercise at least four times a week.

Diet

Having a healthy diet is a lifestyle change, and that can be hard for people.

Keep carbs in check, they tend to affect your blood sugar the most. Know how many carbohydrates are in the food you’re eating to keep them at the level you need to be for managing your blood sugar.

Avoid processed sugar. Sugar in the form of sucrose or high fructose corn syrup can spike blood sugar rapidly. For people with diabetes, it is especially dangerous.

Be on top of your schedule

Diabetes requires an everyday awareness as well as a schedule when it comes to medication and insulin. If you have trouble remembering to take your medication or test yourself regularly, try setting reminders on your phone or keep a calendar nearby. Consistency can make all the difference.

Try acupuncture

Neuropathy is one result of diabetes; acupuncture can help reduce this nerve pain by boosting the release of endorphins, the body’s natural pain reliever. Acupuncture is a great complementary option for reducing chronic pain.

http://www.webmd.com/diabetes/guide/natural-remedies-type-2-diabetes

http://www.ghc.org/healthAndWellness/?item=/common/healthAndWellness/conditions/diabetes/topTips.html

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Acupuncture
Acupuncture can be very effective in helping depression. Acupuncture works by focusing on different points of the body to bring the body back to its natural energy flow and balance. Acupuncture points can help stimulate the body’s production of endorphins and aid the release of serotonin and dopamine, which can increase one’s mood.

Omega-3s
Taking a daily fish oil supplement can do more good than you think. It is believed that being deficient in omega-3s can cause mood swings and depression. Omega-3s are found in fish like salmon, tuna and herring and are not only good for your overall physical health but your mental health as well.

Meditation
Meditation has been proven to have many benefits. Not only does it bring the heart rate down, calm the mind and reduce stress, but it can also bring the mind to a healthier place. Two studies have found that those who practice meditation have a lower rate of relapsing than those who take medication alone.

Get outside
Spending time outdoors and in the sun can have great effects on your mood. When one doesn’t get enough sunlight, it can strongly affect how you feel and is one of the main causes of Seasonal Affective Disorder. Try spending even just 15 to 30 minutes outside every day whether it is walking, gardening or just simply sitting outside.

Exercise
There is nothing better than the natural high you get after a good workout. Exercise, whether it is running, swimming or yoga, releases endorphins that can give you a mood boost. Try spending 30 minutes a day doing some sort of exercise. One study found that patients who worked out regularly saw a decrease in their symptoms of depression by 50%, in 12 weeks. Not only does exercise improve your body physically, but mentally as well.

Avoid alcohol and drugs
People suffering with depression often use substances like alcohol and drugs to help mask their symptoms. It is recommended that those with depression should not have more than a drink on occasion. Alcohol and drugs affect brain chemistry and can later intensify your mood for the worse.

Take a break
Depression can often worsen when you are feeling stressed and overworked. Try to take some time off to relax. If it isn’t possible to take vacation time, try to fit in at least an hour a day of relaxation time. Whether it’s meditating, reading or closing your eyes for a bit, take some time for deep breaths and a way to shut off from the rest of the world.

Alternative Treatments for Depression

About 19 million American adults suffer from depression and most find their current treatment options ineffective along with a slew of unwanted side effects. Many who are prescribed antidepressants find that the medication only masks the problem, and does not cure it. However there are alternative treatments that have been proven effective without harmful side effects.

Massage Therapy: Massage therapy is not just beneficial for your body physically, but mentally as well. Massage is a safe technique that has been used for thousands of years that can help calm and relax the mind. By relieving muscle tension and increasing blood flow, the body’s heart rate can lower and promote stress relief. When one is less stressed, depression can be improved. For those suffering with depression, seeing a massage therapist regularly can help increase mood and decrease feelings of sadness and anxiety.

Acupuncture: As mentioned above, acupuncture has been proven to be extremely beneficial for those dealing with depression. By targeting different points on the body, acupuncture works to release any blockages in the body’s energy flow and return the body and state of mind back to balance. When the body is in balance, we tend to feel physically, as well as mentally, healthy.

Yoga & Meditation: When practiced regularly, yoga and meditation have a profound effect on decreasing stress and boosting mood. Through deep breathing and poses, these practices help focus and clear the head and lower heart rate, which in turn can decrease stress levels and put thoughts and mood in a better place.

Depression is not something that is easy to deal with, nor is it something you have to go through alone. Know your alternative treatment options and begin the road to better health, for the mind and body.

Sources: http://bit.ly/1VQA0mC, http://bit.ly/1KbgLvE

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While there’s no substitution for exercise and a well-balanced diet, the ancient Chinese practice of acupuncture may promote weight loss in adults battling obesity. Numerous studies have reinforced the belief that acupuncture can aid in weight loss. So instead of embarking on a potentially dangerous “fad” diet, such as an all-liquid lemon detox diet, consider acupuncture treatment to assist in your weight loss efforts. 

Dr. Burak Bahar at Turkey’s Ankara Physical Medicine and Rehabilitation Training and Research Hospital conducted a study to determine the effect of acupuncture on patients who were clinically obese. Bahar and his team of colleagues found that acupuncture treatment resulted in lower levels of both leptin and insulin. So, why is this important?

Leptin is responsible for regulating the metabolism and storage of fats in the body, as well as creating the feeling of a full stomach. People who suffer from obesity tend to have exceptionally high levels of this compound, which subsequently stops them from feeling full after eating. By lowering levels of leptin, people who are struggling to lose weight will once again feel full; thus, promoting safe and natural weight loss.

Insulin works in a similar manner as leptin, only for carbohydrates instead of fats. Insulin also regulates the absorption of glucose in the blood.

“Acupuncture treatment decreased insulin and leptin levels and induced weight loss, together with a decrease in BMI compared with sham acupuncture. Furthermore, between-group analyses demonstrated increases in plasma ghrelin and CCK levels in subjects who received acupuncture treatment,” wrote Dr. Burak Bahar.

But the weight loss benefits of the acupuncture don’t end there. Acupuncture is known to reduce levels of the naturally occurring hormone cortisol. Produced by the zona fasciculata of the adrenal cortex, cortisol is known as the “stress hormone.” People with high levels experience greater stress and anxiety, which can lead to further weight gain. By reducing the levels of cortisol in the body, adults battling obesity will have an easier time shedding those unwanted pounds.

When asked if I can treat weight loss with acupuncture, most people are really just looking for a ‘magic needle’ to make the weight disappear; acupuncture isn’t some miracle weight loss procedure, nor is it touted as one.                                                                                                           I always explain that, regarding weight loss, acupuncture treatments can balance the digestive system, increase the body’s metabolism, and help to de-stress (which can help those who eat for comfort). However, it takes time; treatments must be given regularly, combined with regular exercise and a well-balanced diet, in order for it to help significantly in getting adults back to a healthy, sustainable weight.

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