Positive Thinking Leads to Positive Health: 5 Strategies to building a better you!

Low self-esteem can effect not only your mental health but your physical health as well. Low self-esteem is normally accompanied by feelings of stress, anxiety and negative feelings. It has been shown to increase the risk of heart disease. It is true, the mind effects the body.

Low levels of self esteem can lead to unhealthy habits such as smoking, alcohol and bad behavioral decisions. In a large majority of cases, people with low levels will avoid exercise or improvement of their life and tend to remain sedentary physically and emotionally.

A low self-esteem increases stress and leads to unhealthy behaviors such as smoking and alcohol abuse. Not surprisingly this unhealthy combination of low self-esteem and stress also affects social behavior. In addition people with low self-esteem have no incentive to care for themselves. Instead of exercising and trying to improve their health and increase their self esteem levels they tend to remain inactive and passive.

Research by the University College of London conducted a study where a they took a sample of 200 adults up to 59 years old. Results showed that individuals who were more positive, optimistic and joyful on a consistent basis had better physiological function than those who did not.

This study also showed that positive thinkers had lower levels of cortisol (a stress hormone) which is correlated with Hypertension, Diabetes Mellitus. Their heart rates and blood pressure were healthier than those with low self-esteem and were at lower risk of cardiac issues. Even if individuals have a predisposition to diabetes, heart issues, they are at lower risk and may never have such issues with a positive mental status.

The connection of mind/body is real and stress is the leading reason why individuals contract colds, viruses and a plethora of other physical complaints.

Here are some signs that you may need some help raising your self esteem:
1. No confidence
2. Difficulty trusting your natural instincts
3. Internal negative voice (I can’t, or I am not good enough)
4. A feeling of helplessness and lack of self care

What you feel and think of yourself matters. How you picture yourself in the world makes a huge difference on how you interact with other people and experience the world. The body follows the mind so it is imperative that you keep your mind strong. I know it is tough sometimes but working on you has its rewards. Successful people will tell you that they just kept hope and kept moving forward until they reached their goals. You can do that with your health as well.

Here are some advantages of a healthy positive self esteem:
1. More laughter: humor ignites the immune system
2. Decreased visits to the hospital
3. Optimism will assist in a quick recovery after an unfortunate event and decreases heart attacks by 50%

Here is a list to help you build up your self esteem if you need to:

1. Keep a list of things you have achieved. You may realize you have done more than you think.
2. Start with small steps to do new challenges and then move to other tasks you may not have thought you could do.
3. Talk to yourself like you would to a person you love and respect. Give yourself encouragement and credit for the things you achieve.
4. Switch to healthy habits. Try and eat a little healthier, do small amounts of exercise and move your way to 30 minutes five days a week.
5. Hangout with people who pick you up, not knock you down. Anyone that is constantly criticizing you is imposing stress on you and pushing you back. You want to elevate not deflate.

When you have a positive outlook on life, life has a positive outlook on you and will follow. Really…it is Quantum Physics!

How does chiropractic help headaches?

Head pain is very common when people play sports or experience stress in their lives. Chiropractic has shown significant improvement in headache symptoms.

Perceived pain is called “nociception”. Pain occurs when a stimuli is sent to the central nervous system (brain and spinal cord). This is what happens:

1. Contact with a stimuli like pressure, cut, puncture, heat, cold.

2. Reception: The nerve now senses the stimuli

3. Transmission: The nerve sends a signal to the brain by communicating with other nerves in the body.

4. Pain Reception: Brain receives the information and determines its action to the stimuli

Headaches can be very painful and prevent you from working, playing and living your life the way you would like. Chiropractic can help with headaches and a plethora of other issues. If you would like to be a healthier you call our Redwood City Chiropractic office today!  If you would like to book an appointment with us, you may do so online at www.precisemoves.com.

5 HEALTH RISKS OF FLYING

When flying for the first time, one of the most common fears is the plane crashing. Of course this is scary but after flying a few times and understanding the risks of crashing, people normally relax a bit more and understand that the risk of crashing is pretty low.

However, that does not mean that flying is healthy when your plane safely arrives. Here are some common risks to your body when flying on airplane.

1 Severe Dehydration:

Air on airplanes is pretty dry. Most airlines have beverage trays that come through during the flight. Make sure to get water. Stay hydrated and drink around a pint of H2O every 3 hours. Try to refrain from coffee, tea, alcohol. If you do consume these drinks, make sure you are drinking water as well. Dehydration can cause headaches and can stress your body making you more susceptible to the colds and viruses.

2. Lung Damage from Breathing in Polluted Air:

How does this happen if you are in a plane with no open windows? Fumes from the engine do manage to seep into the plane but airlines state that when the plane is flying there is an air filtering system that flushes out the fumes but the data on this doesn’t yet prove this to be true. Keeping the fan on overhead can help blow this around but when you are in an enclosed space it is going to circulate around and end up coming back your way. The time you are most at risk for fumes is when the plane is not taking off and idling waiting for the air traffic controllers okay to take off.

3. Lice and Bedbugs:

Planes are normally pretty cool in temperature and blankets and pillows are commonly provided on long flights. If it is a connecting flight, blankets and pillows are not new or cleaned. This means you can be exposed to lice or bugs.

Each individual plane can fly between two to eight trips per day, depending on the size of the aircraft and distance of travel. A plane can take 4-16 flights in two days. Dozens of people may have sat in the seat you are in and lice can live up to 2 days without food. I have personally never had a lice or bed bug issue when flying but it could happen.

Bring your own pillow or blanket on carry on. It can help. Also Tea Tree oil is a great tool because bugs don’t like it and it can keep them at bay.

4. Increased Cancer Risk: Studies have shown that female flight attendants are 5x more likely to contract breast cancer and other crew members are at a higher risk of melanomas.

Long flights stress out the internal body clock. When this happens hormone levels change and can create an imbalance putting them at risk of tumor growth. Also, flying at high altitudes has thinner air and passengers and faculty are exposed to radiation that is 100 to 300 times higher then on the ground.

5. Deep Vein Thrombosis:

This problem is common with the obese and elderly but the changing of air pressure effects We all know this condition, also known as DVT, can affect the obese and the elderly. But the changes in air pressure do effect the normal circulation of the blood from the legs back to the heart and lungs.

Changes in air pressure can effect the blood in the veins and force fluid out of the circulation and into the soft tissue of the lower legs. This can lead to swelling and begin to form clots. Studies have shown that during a simulated transatlantic flight, as much as four kilograms of fluid can shift from the circulation to the legs.

When on flights, get up and move around. Stretch your legs and low back. You may even want to bring some type of heat or topical ointment to improve circulation. Turmeric, Coconut oil, Cayenne pepper, massage or rubbing of legs all keep your circulation moving.

Make sure you are taking care of yourself when flying, your trip will go more smoothly and you will come back home happy and healthy!

For more information and blogs, go to our website at www.precisemoves.com. Our office is located in Redwood City, CA.

80/20 Rule: What does this really mean for health and wellness?

This rule means to make the best lifestyle choices 80% of the time. This rule can be used for work, diet, exercising and basically anything you encounter.

Exercise:
There are many excuses for not exercising. Long hours at work, kids, traveling, fatigue. Working out is a commitment and getting into a routine is key but sometimes our lives are not routine. Then what do we do? We make it a priority. We all know we should exercise but making it a must will get you there with no excuses. Wake up 20 minutes early when traveling or working long work hours. 20 minutes can be fit into any day and you will gain more energy to work and spend time with the family. You don’t have to work out everyday. It would be a great plan but one that would be hard to keep, so work out 3-4 days a week for at least 20 minutes. You will feel stronger and more productive.

Work:
People are working longer hours these days. It is not uncommon for people to work 12-14 hours per day. This means you need to take a break once in a while. Working 80% of the time but make sure there are time for breaks to stretch, drink water, take a few deep breaths. This can keep you from common repetitive stress injuries that are out there today like Carpal Tunnel, Sciatica, Text neck, restless leg syndrome or a plethora of other injuries caused by a sedentary lifestyle.

80/20 rule is pretty easy to remember but motivation is key. It may help to have a post-it on the fridge, car dash, mirror or in a place you can see it everyday until it becomes a habit. Once it is a habit, you are good to go. Now it is a lifestyle change for the better!

Remember that 20% is so you don’t have the pressure of being perfect. You can cheat once in a while and get that icecream cone on a hot day or eat some chips and salsa. You can also take a day here or there and not workout to give your muscles a break. That is okay, we all need to induldge once in a while. It is all about moderation.

I get asked all of the time how to lose weight and keep it off. Well, using this rule will help get you into shape and keep you there.

Now for the hardest part,

Eating:

There are parties, vacations, meetings with food provided. Choose the best choices for eating and just because there is food there does not mean that you have to eat it. If it is sandwiches with chips and sodas, probably not the best choice. Look for salads, water and lean proteins. This will keep you on track.

A healthy diet should contain the following:

Sufficient amounts of proteins (meat, fish, and eggs)
Fruits and Vegetables (these contain great vitamins and produce fiber
Fats (olive oil, nuts, seeds)

Stay away from starches, breads, pastas, rice and processed sugar and drink half your body weight in ounces of water per day.

Good luck, I know you can do it!

Precise Moves Chiropractic is here to help you with your health and lifestyle needs. We are located in downtown redwood city. Call or schedule an appointment today!

How safe is Chiropractic? Can it cause Strokes?

Once in a while, I get a patient who comes to see me for the first time stating that they heard from an medical doctor, friend or collegue that a chiropractor killed or caused someone to have a stroke after an adjustment.  I normally don’t like to post anything with a negative connotation but after hearing this a couple of times in the past couple of months, I wanted to address it.

First of all, chiropractic care is safe and natural.  We are not moving the neck or body in any way that is not the normal range of motion for each person.  I have also not heard, seen or experienced anyone having a stroke after receiving care from a chiropractor.   There is also no actual proof out there that we have caused a stroke after an adjustment.   I have read stories which claim stroke after an adjustment but the there are way too many variables to lay claim on the chiropractor.

We also do not “break necks” as I have heard people state to me when coming to me the first time with fear of a chiropractic adjustment.  We are highly trained and board certified.  We go through rigourous training and have been taught to adjust safely and efficiently.   So efficiently that our malpractice insurance is very low compared to other doctors because the risk of harm is so low.

I have been seeing numerous chiropractors for years and have never experienced a stroke after an adjustment, not even close.  I know hundreds of chiropractors who have never killed or caused a stroke and I have personally seen thousands of patients, none of them have had any severe side effects other than a bit of soreness after care which does happen when the body is treated.

So, what are the risks of injury after getting chiropractic treatment? Well, mostly soreness that goes away in a couple of days. Here is the latest data on the risks of chiropractic care:

Chiropractic can help with balance, position and clumsiness!

Remember when you were a kid and or even practiced closing your eyes and touching your nose with your finger while your eyes were closed?  You could do it right?  You can also drive your car and hit the brake and gas pedal without looking.

The ability to do this is known as our body’s proprioception.  This is when our brain senses where our body parts are and where we are in space.   Proprioception is commonly known as our 6th sense.  Sight, sound, smell, taste and touch are the five senses we are most familiar with and have learned in school.
When we move our bodies, muscles, tendons, ligaments and tissues move and send signals to our proprioceptors.  Small activating particles are transferred into the proprioceptor cell, allowing it to fire electrical impulses from the brain and spinal cord to our limbs.  This  happens in milliseconds.  Pretty amazing huh?
Our brain also figures out where we are in space when we close our eyes.  Try standing with one leg up with your eyes open and then with your eyes closed.  It is much harder with your eyes closed but with time, your brain figures out where you are in space and improves your balance.  Your nervous system learns and is very complex.Here is a quick video explaining proprioception and how keeping the signals working properly help improve balance and clumsiness: Enjoy!

Precise Moves Chiropractic a Redwood City Chiropractic Wellness and Sports Clinic can help keep your body functioning pain free and stress free.  We help people of all ages get the care they need.  Call us today at 650-353-1133 or schedule an appointment on our 24 hour scheduler on our website: www.precisemoves.com

What is “text neck”and what does prolonged bad posture effect?

The invention of computers, smartphones, ipads, ipods, videogames and high tech gadgets have made us more connected to information but people are now pretty dependent on the internet and all its benefits.

With this “addiction”, people have been developing habits that in time become health issues. Slouching, looking down, sitting for long periods of time all take a toll on your body even if you are active in your off hours.

Most US workers are at work at least 8 hours a day, often without long enough breaks to eat properly and get their sympathetic nervous system parasympathetic nervous system to be able to fluctuate. Not only does working put stress on your anatomy but your whole system.

Here is a great video (about 4 minutes) that will demonstrate the effects of bad posture and what is referred to as “text neck”.

Precise Moves Chiropractic is dedicated to educating all of our patients and helping each person learn lifestyle habits that will not only make them healhier, but happier! If you are not in the physical wellness state that you would like to be in, contact us at our Redwood City office, we can help.

Physical Symptoms: How and why do they appear?

Why do symptoms keep coming up when I have been doing really healthy things for a while now? I hear this all of the time. One thing to know is that a symptom may have been lurking for years and now after stressing your body’s systems for months, years or even decades, it has now presented itself.

Pain and symptoms can go away easily if you start making necessary changes in your life but just because you have a really good week doesn’t mean that the symptoms are gone for good. Lifestyle changes are necessary for long term results.

Think of dieting. If you diet for one month and lose a bit of weight but go back to your old eating habits, you will gain the weight back quickly. That is also how the body works. Even though you have eaten really well and even exercised a bit, once the body is stressed, it will present a symptom.

Here is a great video that explains how symptoms happen and what can be done:

Precise Moves Chiropractic in Redwood City is a Wellness and Sports clinic that can help and guide you to a healthier life. We have years of experience and tailor our treatments to each individual. Call us at 650-353-1133 or go online to our 24 hour scheduler https://www.schedulicity.com/scheduling/PMCXQ9.

Pain Explained!

Most patients that come to see me are in pain. Most of them do not know why they have pain and how it happened. Acute or chronic pain can be explained and there is a reason why your body is expressing pain. Pain is your body’s way of telling you something is wrong. The cause may not even be in the area you are experiencing pain!

Here is a great video that explains how our brain perceives pain even if there is no tissue damage.

 

Can chiropractic care effect the lungs?

Your spine is very important because it protects your spinal cord.  Your cord has nerves that branch out of an area called the Foramina.  These nerves are then sent out to communicate with other areas of  the body.  Chiropractic doctors and other doctors have shown that nerves send signals throughout the body and communicate.   If those nerves are impaired, those signals are impaired and have stressful effects on the areas they go out to.  If those nerves are functioning well, so is the body.

 

In an Australian study of 15 patients with moderate chronic obstructive pulmonary disease (COPD), five received soft tissue therapy, five received soft tissue plus spinal manipulation, and the remaining five received soft tissue therapy, manipulation and exercise.  Lung function was measured before and at the end of four weeks. Those in the group that received all three treatments had better lung capacity and walked longer distances. Those who received manipulations had less gasping for breath and no one in the study experienced any negative side effects.

How does this happen?  If the ribs and tissues don’t move properly, COPD will increase symptomatically.  Allowing the body to move freely and provide blood flow to the nerves improves the symptoms and allows the body to heal. Manipulation of the spine is great for mobility and adding some soft tissue therapy will enhance motion and  decrease muscle spasticity.   This results in breathing better and less work on the muscles of the chest.  Now the patient can breathe easier and relax the musculature.

Breathing is controlled by the brain stem.   This stem is located right beneath the skull.  Neurons are in the brain stem that send signals to the diaphragm and muscles in between the ribs.  The neck bones call the cervical spine is involved in keeping these nerve roots safe and functioning properly.  Bad posture, texting, sitting with head held down, sleeping in awkward positions can put stress on the muscles and nerves creating problems with the signals to the nerves that determine breathing rates, heart rate, muscle contraction etc.  That is why it is key to have treatment to make sure these areas are free from stress and are working properly.

Chiropractic treatments enhance the body’s ability to work at its highest capability.  Most chiropractors also know about nutrition, exercise and general lifestyle necessities that enhance health and vitality naturally.

If you are someone that is experiencing a problem or just want to stay healthy, our Redwood City Chiropractic Wellness and Sports Facility is here to help you with all of your needs.  Call or make an appointment today on our 24 hour scheduler!

Website: www.precisemoves.com

Scheduler: https://www.schedulicity.com/scheduling/PMCXQ9

References: https://copd.newlifeoutlook.com/chiropractic-care-for-copd/