“The secret of change is to focus all of your energy not on fighting the old, but on building the new.” – Socrates
Ask any expert, ultra-successful person, or even professional athlete what the key component to their achievement is, and they will probably mention focus pretty quickly. But too often, people equate focus with effort, and think if they just work harder or TRY more, their focus will improve and help get the results they want. That couldn’t be further from the truth, as having desire and effort without focus is like having a million dollar sail boat – without the sail. So how can we improve and expand our focus, boosting productivity, efficiency, and ultimately helping us achieve what we really want? There are many more strategies and techniques so contact me if you’re serious about achieving your goals, but to get started here are great 10 ways to improve your focus:
Our focus determines our reality,
Positive thinking is not just a self-help mantra – it’s scientific fact. Our thought really do determine our reality, so it’s vital that we focus on the right thoughts that will help us achieve our goals and live healthier lives. It takes practice, but there is no better way to manifest what you want to achieve than setting your focus.
Dwell on solutions, not problems
Too often, our thinking revolves sounds like “I’m overweight – I need to get in shape,” “I need to get a job that pays me better so I’m not always struggling,” or “I wish I could stop smoking.” But do you recognize that all of those thoughts are based around the PROBLEM, not the SOLUTION? Try rephrasing your thoughts when they pop up to solutions and you’ll be amazed the switch that’s flipped in your life.
Take time off to recharge
Just like your physical energy, your focus has limits and needs to be recharged. So make sure to take some down time when you are NOT trying to concentrate. Exercise, meditation, time with family, taking a long walk outdoors, pursuing your hobbies, and even a quick nap are great ways to recharge your focus.
Preparation improves focus
You studied before every test in school and college (I hope!), and preparing adequately to prepare and organize before your workweek, busy day, or even for your quarterly goals will vastly improve your focus when it’s time to execute that plan. It’s estimated that every hour you spend in preparation will actually save you two to three hours in time saved and improved performance through better focus.
Don’t multitask
The human brain evolved to properly focus on one thing at a time, and research studies prove again and again that our performance actually diminished and we’re prone to make far more mistakes when juggling several tasks at the same time.
In fact, the Psychonomic Bulletin and Review showed that only about 2.5% of people are able to effectively multi-task and still function correctly.
Make lists
The average person has so much information swirling around in their head, and is further over stimulated and bombarded by messages all day. No wonder we get stressed out, distracted, and can’t sleep – or focus – properly! The easiest way to solve this is to get organized and start making lists, about what you have to do at work, home, with the family, scheduling, etc. Doing so will free up your mental energy for the task at hand – including sleeping better so you’ll think more clearly in the morning.
Now prioritize
Successful people don’t have less to do than the rest of us. In fact, they are exponentially busier! But they understand how sharpen their focus on what they want to achieve and get more quality work done than any two other people combined. How do they do it? They understand how to make time work for them and concentrate on the most impotent things in their life, prioritizing what requires their full focus.
Find your productive routine
Research shows that the most focused people follow a routine when they’re working or chasing their goals. That might mean scheduling early morning activities, going to the same coffee shop at the same time to work, and even following the same sequence – all of which will help you lock in and concentrate. And remember that a productive routine means taking plenty of breaks to go take a walk, exercise, do some housework, or take a nap. Just be sure to schedule your exact work times so you’ll turn it into a focused sprint, not an open-ended half-speed marathon.
Create an environment that fosters focus
If you want to be laser focused on the task at hand, your routine should include turning off social media, setting auto-responders for email and phone, sitting in a comfortable chair at an uncluttered desk, and even listening to the right kind of music. Research has shown that certain kinds of music actually improve cognitive function and the ability to concentrate and focus. (The Soviets used to have their spies in training listen to classical music while they studied and trained.)
Lock in a crystal clear goal
If achieving your life’s dreams (or just getting through day-to-day life!) is like a race, then think of unfocused people as running as fast as they can but without knowing where the finish line is. You can imagine how a lack of a clear finish line – or specific measurable goal – can negate all other effort and talents. No wonder why most people become exhausted, frustrated, overwhelmed, and stop running the race all together! Setting crystal clear goals with a plan to achieve them that includes actionable, measurable steps is a huge component of locking in your focus and getting what you want!
Music fans got some crushing news last week that iconic performer Prince had passed away suddenly at his home from a drug-overdose related incident. Early reports are that it wasn’t heroin, cocaine, or alcohol that killed Prince, but prescription painkillers.
In fact, it seems Prince OD’d on Percocet only days before his death, ingesting so much of the painkiller that EMTs had to revive him with a “save shot” at an airport after his plane made an emergency landing.
Percocet, which contains a combination of acetaminophen and the opioid oxycodone, is highly addictive, and Prince wasn’t immune despite all of his wealth, fame, and access to elite medical care. In fact, Prince was a vegan who worked out and took care of his health religiously. But after a hip injury and corrective surgery in 2010, he started taking the prescription painkiller – and got hooked.
Prince’s half-brother-half-sister, and family attorney, among others, have confirmed his Percocet addiction, but stressed that by no means he was a recreational drug user. He became dependent on the highly addictive opioid painkiller to deal with the intense pain in his hips after performing, and then to come down after shows and try to sleep as the medication started to take over his life.
His fall was as devastating and tragic as any addict, as he reportedly was visiting his neighborhood Walgreens up to 4 times a week and visible agitated and unhealthy before his death. The day before he died, his people called a one of the top opioid addiction specialists in the country, seeking emergency help for Prince. But the next day, Prince was found unresponsive on an elevator in his house, and couldn’t be revived after 911 were called.
After working with the local Carver County Sheriff’s Office in Minnesota, the U.S. Attorney’s Office and the Drug Enforcement Administration have opened a formal investigation into his death, in part to determine how Prince got his prescription or non-prescription Percocet, and from whom.
Perhaps they are asking the wrong question, for if they really want to do some good and prevent this from happening again and again, they should be investigating “Why?” instead.
Why are Americans are now filling approximately 260 million prescriptions for opiate painkillers every year?
Why have deaths from prescription opioids more than doubled – to 16,000 every year – in the last decade?
Why have overdose deaths from legal prescription opioids gone up 400 hundred percent since 1999?
Why are deaths from prescription painkillers 250% higher than deaths from illegal drugs like heroin?
Why do more people ages 25 to 64 die from prescription drug overdoses than car accidents?
This is devastating and sad news, not just because it’s Prince that succumbed to a painkiller overdose, but also because it happens so often in our society unnecessarily that it’s not even newsworthy – unless a celebrity is involved.
The most tragic part of this is that chiropractic care could significantly reduce the number of painkiller prescriptions we need, and therefore the prevalence of addiction and overdoses, like in the case of Prince.
Of course there are times when prescription drugs and painkillers are needed, warranted, and the most responsible treatment option, but far too often, they become the first point of treatment – an automatic or default option for doctors and the traditional medical establishment – instead of safer, more natural, and frankly, more lasting and effective care. Unfortunately, doctors are highly incentivized by the pharmaceutical companies and medical establishment to acutely over-prescribe these drugs, abandoning other healthier, more holistic, and natural treatments that better serve patients over the long term.
Treating pain with chiropractic care, whether from migraine headaches, lower back pain, injuries – or in Prince’s case, hip injuries – is particularly effective. Chiropractic realigns your body’s natural balance, allowing it to heal the source of the pain, not just masking the symptoms. Therefore it’s also much safer and than taking prescription painkillers and risking addiction, abuse, and overdose.
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Come talk to us if you are experiencing any pain or want to understand the benefits of chiropractic care over prescription painkillers for treatment.
Are you a runner? No matter if you huff and puff your way through a mile on the treadmill at your local gym or regularly put in big miles to ready yourself for races or marathons, running is one of the most rewarding and beneficial exercises we can do – but can also lead to common injuries.
Why do running injuries occur?
Our bodies are naturally equipped to handle the shock and strain from running, but when our mechanics are out of whack or something is out of alignment, subtle imbalances can lead to overcompensation and eventually, big injuries. Likewise, most running-related injuries are also related to over-stressing our supportive tissues, like muscles, tendons, fasia, and ligaments. Some of us have genetic conditions – like flat feet – that exacerbate injuries, and our sedentary lifestyles sitting at a desk at work make us even more prone to hurt something once we hit the pavement.
The good news is that with a little know-how, smart planning, and practice, we can eliminate the conditions that cause injuries and strength and prepare our bodies to be more resilient.
Tips for preventing running injuries:
Take heed of what your body is telling you. If you are feeling persistent pain, tightness, or a disruption of your gait while running, you may be facing an injury that needs to be addressed, or will be soon as the body overcompensates.
The majority of runners stick to one terrain and surface like roads, trails, treadmill or beach, etc. But it’s important to both rest and strengthen your body by changing up the surface you run on at least a couple times a week.
If you’re running along the beach or on an uneven trail, try to run on the most even part of the terrain as possible – like the sand closest to the beach, and change direction to balance out the uneven strain on one side of your body.
Get tested at a specialty running shoe or athletic store to see what kind of sneaker is best for you based on your type of foot and gait. To avoid wear and tear on shoes that can impact your body and cause injuries, buy two pairs of your favorite shoes and switch them up a couple times a week when you run, just like you’d alternate the tires of your car.
Loosen your hands, fingers, wrists, neck and shoulders as you run. Too often we squeeze them or exert tension unnecessarily, and even a little strain will be magnified throughout the body. Think of holding a potato chip in your hands that you don’t want to break in order to keep them loose.
Maintain good upright posture and concentrate on an even, fluid proper running form as you stride.
It’s probably not just running that contributes to injuries, but how you’re sitting the rest of the day. If you have an office job, sit at a desk or drive long hours, the muscles in one side of your body may lengthen while the other side may shorten, and that causes tightness, which your body then will compensate for once you start taking strides. Focus on correct and even posture at work, get up and walk around, vary the way you sit, make sure you’re not leaning into your computer or bowing your back, and do some simple stretches or loosening exercises throughout the day. You could even try sitting on a stability ball, which will help you strengthen your abdominal muscles and core.
Over-training or trying to increase mileage or speed too quickly is a huge reason why runners get injuries. As a rule of thumb, only add a 5-10% increase in distance every week, or less if you’re just starting out or not running daily. Time yourself and try to beat your time by small increments only so you don’t feel the urge to start sprinting or running too fast, which will cause an unnatural stride that your body isn’t yet equipped to handle.
If you do encounter nagging pain, minor injuries or discomfort from running, remember the RICE principal – Rest, Ice, Compress and Elevate.
Warming up and stretching:
One of the worst things a runner – or any athlete – can do is to go through their regular workout without warming up properly first or stretching throughout or afterwards. Failing to do so puts a tremendous strain on the muscles, ligaments, joints, and tendons, and may be the leading cause of injury.
Here are some tips on proper warm-ups for runners:
-Make sure to warm up the hips and spine, moving them in big circular and rotary patterns. You should also do dynamic movements to warm up the glute medius – or outer muscles of your buttocks – which will help keep your pelvis stable as you run.
Warm up for about two minutes, doing 10 reps of each of these exercises from a standing position, making sure to reverse direction and use both legs and arms.
Diagonal leg swings
Hip gyros
Side lunges
Pelvic rocks or swings
Thoratic twists
Of course runners focus on warming up the feet, legs, buttocks, back, and pelvis area, but don’t forget to take time to loosen the shoulders, arms, back and especially your neck.
You might be tempted to start stretching before you go for a run, but you never want to do that. Stretching “cold” actually de-activates the very muscles you’ll be using to propel you forward during you run, increasing the risk of injury.
But you should ALWAYS stretch after a run. The good news is that it doesn’t need to be the moment you stop running, but feel free to stretch any time within an hour or so after your run, or throughout the rest of your day.
You’ll want to stretch:
Hamstrings
Calves
Quadriceps
Hip flexors
Quadratus lumborum
Piriformis and low back
Stretch for about 30 seconds on each side for each movement, without bouncing. You should feel some discomfort but stop if you feel pain.
If you send me an email I’ll be happy to explain these stretches and recommend a warm-up and stretching routine that’s great for runners.
Common running injuries:
The most common running-related injuries include:
Foot and lower leg injuries
Plantar fasciitis and other foot problems
Achilles tendonitis
IT Band Syndrome
Patella (knee) tracking problems
Runner’s knee (Patella Femoral Pain Syndrome)
Hip bursitis.
Shin splints
Hip injuries
Spine injuries
Stress fractures
Strengthen your core and other training:
Too often, runners put in scores of miles every week but neglect to work and strengthen their whole bodies. While the legs, feet, and back may take most of the pounding when you’re out there running, it’s crucial that you strengthen the muscles that stabilize the body, especially your core and pelvic musculature to prevent injury.
Make sure you balance out your training schedule with core stability and strength training exercises on a regular basis. By cross training and using yoga, pilates, swimming, biking, weight training, mobility work and other core-centric exercises, you’ll help your body absorb the rigors of running, stay injury free and increase performance.
How chiropractic helps runners prevent injury and improve performance:
Chiropractic care will help the body move efficiently, easing the stress and strain of impact from running and relieving any blockages, imbalances, or misalignments that occur. With those out of the way, the body can return to its normal optimal function allowing it to heal, strengthen, and grow as intended.
Chiropractic will also help you fend off pesky injuries by identifying and alleviating muscle imbalances, joint restrictions and other issues associated with the wear and tear of running, so you’ll be able to stay out of the MD’s office and out there running instead, where you belong!
Whiplash is a condition that occurs when the head is snapped forward and then jolted backwards suddenly in a whip-like motion, over-stretching and straining the soft tissue, bones, nerves, tendons, joints, and muscles in the neck and upper back. It is also called neck strain or sprain.
How common is whiplash?
Every year, more than two million Americans suffer from whiplash or feel its effects. It’s such a common condition – particularly from people who have been in automobile accidents – that whiplash injuries account for at least 65% of all bodily injury claims, adding up to $8.8 billion every year. To put that dollar figure in perspective, that’s the total GDP of the country of Malta!
Whiplash and auto accidents.
People who are involved in car crashes are particularly susceptible to whiplash, as the vast majority of accidents involve a slow-moving or stationary car getting hit from behind (rear ended) or on the side, and instances of sudden deceleration.
But there are other causes of whiplash.
Neck strains, sprains, and whiplash can also occur from other injuries and accidents. It’s a common injury in sports, especially high-impact and full-contact athletic activities where the neck and head are jolted violently, like football and boxing, or from falls and injuries in gymnastics, snow sports, diving, etc.
Slip and falls and injuries in the workplace also account for a significant percentage of whiplash cases.
How long until you’ll feel symptoms of whiplash?
People who suffer an injury or are involved in auto accidents usually feel some discomfort, pain or stiffness in their necks almost immediately, but it make take hours or longer for more acute symptoms of whiplash to set in. In some cases, it can even take weeks or months before the true damage from whiplash is felt and realized!
In fact, a delay in the onset of whiplash symptoms has proven to be the rule, not the exception. Research shows that 45% of whiplash sufferers still experienced symptoms at 12 weeks and 25% remained symptomatic at 6 months.
What are the common symptoms of whiplash?
The most common symptoms of whiplash include:
Dizziness
Headaches
Difficulty turning or bending the neck
Pain or stiffness in the neck and shoulders
Pins and needles and/or numbness in the arms and hands
Blurred vision
Ringing in ears
Nausea
Vertigo
Fatigue or weakness
Irritability and mood changes
Difficulty swallowing
How acute are the symptoms of whiplash?
Damage to your soft tissue, muscles, joints, ligaments, or even spine in the neck and upper back are no small matter. In fact, up to 10% of victims of whiplash become totally disabled. Whiplash can also coincide with mild traumatic brain injuries, called Post Traumatic Concussion Syndrome.
The facts about whiplash and auto accidents.
You may think a car needs to be going very fast or hit hard for its occupants to suffer whiplash, but in fact most rear-end accidents happen at speeds of only 6-12 mph and medical research shows that the soft tissues in your cervical spine have an injury threshold of only 5 mph.
The severity of whiplash suffered in car accidents depends on several factors, like the force and angle of impact, how you are sitting, your headrest, and if you are wearing a seatbelt.
If you recognize that you are about to be in a car accident or rear ended, lean your head back into your headrest and look straight ahead. This will give you the best chance of absorbing the trauma without serious injury.
Research also shows that 35% of all neck sprains that last more than six weeks could be prevented or reduced if people had better quality head restraints in their automobiles and adjusted them properly.
How long does whiplash take to heal?
Often times, the pain and symptoms of whiplash will fade on their own in a couple weeks or a month. Although that’s the case approximately 60% of the time, about 25% of whiplash sufferers still have pain or symptoms after six months, and in some cases it can take much longer to heal.
A summary of whiplash in motor vehicle collision studies concluded that “over 60% of them” needed long-term medical follow-up.” The same studies stated that the most minor cases needed at least 8 weeks to recover, while the more severe cases took 17 weeks to fully heal.
Tips to heal and recover from whiplash.
If you have suffered an injury or trauma consistent with the cause of whiplash, or been in a car accident, you shouldn’t wait to get treatment – go see a chiropractor or doctor immediately.
Ice the neck and upper back for 15 minutes 2 times a day.
Be very gentle with your range of motion (turning the neck and head, etc.)
Take anti-inflammatory medication as need and prescribed.
Maintain a good posture.
Use a firm supporting pillow for sleeping.
Use and movement of your neck within a couple days of the injury to prevent muscle stiffness and atrophy and prevent long term pain.
Chiropractic for whiplash.
Your chiropractor will probably also put you through some simple tests and recommend a treatment plan that includes:
Adjustment.
Soft tissue massage.
Recommended exercise programs.
Stretches.
Mobilization of the neck.
You should make an appointment with a chiropractor immediately if you are feeling the effect of whiplash or any of these symptoms. Chiropractic care removes subluxations and other blockages to the spine and nervous system performing optimally, which allows your body to naturally heal without often-dangerous prescription painkillers that only mask the pain, not treat the root cause.
Contact us if you have any questions about whiplash or if you’ve been in an auto accident or suffered a similar injury recently.
Tiger Woods, Phil Mickelson, Jack Nicklaus and Arnold Palmer – that’s not a Golf Hall of Fame roster, but a list of professional golfers who swear by regular chiropractic care to improve their game and keep their bodies healthy. You can even add Vijay Singh, Fred Funk, David Duvall, and Mike Weir to that list. In fact, 72% of pro golfers utilize chiropractic care on tour, and chiropractors have been part of the official PGA Sports Medicine Team for decades.
But you don’t have to wear The Green Jacket or be a pro to benefit from chiropractic care. With more than 25 million golfers in the United States alone and about 24.73 million rounds of golf played at clubs worldwide every year, the number of swings, drives, chips, and putts were’ talking is at an all-time high.
But that’s also part of the problem – for pros and weekend warriors alike. In fact, a PGA tour chiropractor estimates that between 76-80% of all injuries that occur on the tour are to the lower back. And another 20-25% of injuries affect the neck, shoulders, elbows, and/or hips. What do these all have in common? They are all injuries that originate in the spine or pelvis, which is exactly what chiropractic focuses on.
In this two-part series, we’re going to focus on two things: chiropractic care to prevent injuries, and how chiropractic can actually help your game and lower your score.
Although we know you want to jump ahead to the information that can help your scorecard, we’re going to start with the part about injuries – because if you’re hurt, you’re not even going to be able to play golf.
The problem with golf
Golf is extremely hard on the spine, making injuries far too common. Swinging a club is a repetitive motion, but unilaterally torques the spine – which means the swinging movement is only on one side. Think of a weightlifter going to the gym and only lifting one side of the body and you get the idea how golf can throw the body out of alignment and disproportionally build some muscles, but strain tendons and ligaments as well.
But amateur golfers don’t use chiropractic enough
But research shows that less than 2% of amateur golfers visit a chiropractor for regular adjustments and treatment – until they hurt their backs or injure themselves and they are seeking relief from pain.
Even then, far too many golfers (as well as athletes and everyone else) try to treat their pain with aspirin, over-the-counter anti-inflammatories, and visit MDs to get prescription painkillers. That only masks the problem – not truly heals it, nor does it prevent the movements that caused the injury or strain in the first place.
The effect of a golf swing on the spine
While professionals have near-perfect swing mechanics, keeping the spine neutral and balanced, amateurs too often swing in such a way that the torque of takes a huge toll on their spine.
Additionally, the muscles that support their spine (especially their core/paraspinal musculature) are usually weak and underdeveloped, though pros work hard to build strength, flexibility, and durability in their core. The ensuing imbalance to the spine invites frequent injury.
When your spine’s vertebra are not in the correct position when you swing a golf club (which can go as fast as 90 miles per hour), it causes profound strain on your muscles, ligaments, and discs. Keep doing this –a hundred times or well more during your average eighteen holes of golf, warm ups, and practice swings, and you basically keep stretching the muscles, ligaments, or discs to their limits, where they will start to deform and tear. At that point, the only possible result is muscle strain, ligament strains, disc herniations and joint trauma.
The dangerous myth about a golf swing
So why does the swing of an amateur golfer cause so much more frequent injury than a professional’s? Basically, because amateurs have incorrect mechanics, and even when they think they are practicing the right swing, they probably aren’t.
A lot of blame can be given to the myth of how to swing a golf club and where power generates that drives the ball further.
People are often taught that the speed of the club head once it strikes the ball is dependent on the spinal rotation during backswing. Basically, if you wind up like a pretzel and really torque your lower back, that will generate power and club head speed as you “uncork” during a swing. They often call it “x-factor,” describing the difference between hip position and shoulder position at the top of the backswing. By keeping the pelvis stationary while rotating the spine as much as possible, they think power is generated as the “big” muscles in the back are engaged during the downswing. Even golf instructors teach this. It’s incorrect.
The people who first advocated for this power-generation theory long ago never could account for how maximum spinal rotation actually engaged the spinal muscles or large back muscles like the latissumus dorsi. But we do know that spinal muscles provide only about five percent of the total torque generated during spinal rotation, and abdominal obliques do nearly all of the rest of the work, so the connection is a faulty one. But golf teachers keep teaching this method and golfers keep doing it, anyway.
How do we really generate power with a golf swing?
But the real way to generate power in your golf swing has to do with creating elastic energy (it’s not coincidence that elastic energy is thought to generate power in almost all sports movements) – not spine twisting torque.
Elastic energy is generated when your muscles perform a short, quick stretch during an athletic movement. In fact, the muscles that create elastic energy during a correct and powerful golf swing are the aforementioned latissimus dorsi, the rotator cuff, and even pectoralis major muscles, as well as smaller muscles in the arms and forearms.
Guess what? To pre-stretch these muscles into position to create elastic energy as you go through your golf swing, NO SPINAL ROATION IS NEEDED! In fact, the only real reason to rotate your pelvis or spine during your backswing is to put your body in position to effectively deliver the club head when it impacts the ball.
So now we know that all of the spine twisting in the world isn’t going to add power to your drive – though it will cause a slew of injuries over time.
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Keep an eye out for part two of this blog when we explain how chiropractic can actually help your game, prevent injuries, and lower your score!
“Quitting smoking is easy – I’ve done it lots of times.” -Unknown
The vast majority of smokers have tried to quit at least one and often more in the past. Surveys show that nearly 7 out of 10 current U.S. smokers (68.8%) say that they want to quit cigarettes and never smoke again. Many are successful, but it often takes several attempts for them to stick with it and become smoke or tobacco free.
There is hope for those who want to quit because since 2002 there have been more former smokers who quit than current smokers.
How old are people when they usually try to quit?
Surprisingly it’s not just older people who want to quit. Out of the total number of smokers, more than 4 out of 10 (42.7%) tried quitting last year, including:
Nearly 5 out of 10 (48%) of all high school students who smoke
Nearly 5 out of 10 (48.5%) smokers aged 18–24 years
More than 4 out of 10 (46.8%) smokers aged 25–44 years
Nearly 4 out of 10 (38.8%) smokers aged 45–64 years
More than 3 out of 10 (34.6%) smokers aged 65 years or older
How much do we spend on cigarettes and tobacco dependence?
U.S. smokers spend about $90 billion on cigarettes and tobacco products every year.
The typical smoker finishes an average of one pack of cigarettes a day. With a pack at around $6.50 each, that adds up to $2,400 a year or more on cigarettes per smoker.
Additionally, the healthcare costs associated with tobacco consumption cost about $70 billion each year.
Why are cigarettes so harmful?
Cigarettes and other tobacco products contain more than 7,000 chemicals, hundreds of them proven to be carcinogenic and more than 70 shown to cause cancer.
Tobacco smoke contains a deadly mix of more than 7,000 chemicals; hundreds are harmful, and about 70 can cause cancer.
From cigarette smoking to pipes, cigars, and chewing tobacco, consuming tobacco products greatly increases the instance of serious health issues, debilitating diseases, and even death in users.
What health problems does smoking cause?
Consumption of every form of tobacco increases the development of oxidative stress, prematurely aging the body with symptoms like hair loss, cracked skin and wrinkles, and yellow teeth, and increases toxins that cause pain, inflammation, and degenerative health conditions.
This list of damage smoking causes extends to just about every organ, system, and part of the body you can think of, including asthma, vocal cord damage, osteoporosis, poor circulation, Bronchitis, lung damage, organ failure, cancer, and death.
How many people die from smoking every year?
According to the Center for Disease Control, smoking kills about 5.1 million people every year.
To put that death toll in perspective, that is more than all the deaths caused by human immunodeficiency virus (HIV), illegal drug use, alcohol use, motor vehicle injuries, suicides, and murders…combined.
Why is it so hard to quit smoking?
Cigarettes and other tobacco products contain a dangerous drug called nicotine that is highly addictive, causing both chemical and mental dependence.
In fact, studies show that nicotine may be just as addictive as heroin, cocaine, or alcohol, and more people in the U.S. are addicted to nicotine than to any other drug.
Therefore, quitting smoking isn’t just a matter of willpower or habit – it also requires breaking a physiological addiction, the same as getting off any drug.
People who try to quit smoking usually suffer acute withdraw symptoms like:
Feeling moody, irritable, angry, or stressed
Nausea
Having trouble thinking clearly
Profound cravings for tobacco
Hunger pangs
These may lead to binge eating and weight gain, alcohol abuse, or too often, a relapse to smoking again.
Does your health really improve once you quit, and how fast does it change?
12 hours after your last cigarette:
Carbon monoxide levels in your blood drop to normal.
24 hours after your last cigarette:
Your lungs begin to clear out accumulated mucous and tar. Your pulse rate and blood pressure begin to lower.
48 hours after your last cigarette:
Your sense of smell and taste begin to improve as nicotine is eliminated from your body.
72 hours after your last cigarette:
Your bronchial tubes begin to relax, making breathing easier and increasing lung capacity.
2 to 12 weeks after your last cigarette:
Circulation improves, making walking, daily physical activity and exercise easier.
2 weeks to 3 months after your last cigarette:
Your heart attack risk begins to drop and lung function starts to improve.
One to 9 months after your last cigarette:
Coughing and sinus congestion decrease, lung function improves, shortness of breath decreases, and energy level improves.
1 year after your last cigarette:
Your risk of coronary heart disease is cut in half compared to a smoker.
10 years after your last cigarette:
Your risk of dying from lung cancer is about half that of a smokers. Your risks of cancer of the mouth, throat, esophagus, bladder, kidney and pancreas decrease significantly.
15 years after your last cigarette:
Your risk of coronary heart disease and lung cancer is back to that of someone who has never smoked a cigarette in their life!
How can your chiropractor help you quit smoking?
If you’re a smoker, no one can quit for you – it’s ultimately up to you to do that. But the good news is that there are many methods and techniques that are proven to help smokers quit successfully.
Chiropractors are an important ally in helping smokers quit nicotine and most importantly, stay off of it. While many smokers opt for replacement drugs and medications like the patch or gum to help them wean off smoking, or even try to quit “cold turkey”, those methods don’t have very high success rates without relapse.
Seeing a chiropractor may be the best method to help you quit.
First off, they will provide counseling, education, and support to help you tackle your addiction. Just as importantly, many chiropractors can help with natural healthcare solutions that to help you fight the addiction – called smoking cessation programs.
Some methods they employ include:
Acupuncture
Acupuncture stimulates certain points on the body that are associated with cravings, triggering the nervous system and releasing naturally beneficial neurotransmitters such as endorphin, serotonin, and adrenalin, all of which help to rebalance your body during the nicotine withdraw phase.
Light or laser therapies
Pinpointed light therapies also trigger the release of endorphins and serotonins, naturally and effectively calming the stresses the body is under during the critical first 72 hours after your last cigarette.
Herbal supplementation
Proper supplementation and homeopathy further helps reduce stress, cravings, and symptoms of withdrawal. Additionally, naturopathic care and proper nutrition are vital.
Detox
To accelerate the body’s natural healing process, we’ll help flush your body of harmful toxins that accumulated in the blood, tissues, and cells through smoking.
Adjustment
Your body will heal itself quickly and efficiently once it is properly aligned and subluxations or blockages are removed. Therefore, getting adjusted regularly as you quit smoking will aid your recovery, helping you quit smoking and stay off cigarettes for good.
***
If you’re trying to quit smoking – and maybe it’s not the first time – contact us for help to do it the right way!
The spinal cord serves three crucial functions: supporting the body’s weight, providing flexibility for movement, protecting the spinal cord, nerve roots and fibers.
The human spine is made up of 33 irregularly shaped bones called vertebrae.
When you’re born, your spine contains 33 individual vertebrae. But as we age, some of them fuse together. In fact, five vertebrae that make our sacrum become one bone and the coccygeal vertebrae fuse together as one, which forms the tailbone.
The spinal cord is divided into five different regions. From top to bottom, they are:
7 cervical vertebrae
12 thoracic vertebrae
5 lumbar vertebrae
5 sacrum fused vertebrae
4 coccyx fused vertebrae
Both giraffes and humans have 7 vertebrae in their necks!
There are approximately 13.5 million neurons in the spinal cord.
That’s why the spine is like the main highway of communication, sending more than a million signals between the brain and the rest of the body every day.
The spine contains over 100 joints, 220 individual ligaments, and more than 120 muscles.
Your spine is so flexible that it can bend 2/3 of a full circle.
The spine provides 4 natural motions:
-Flexion (forward)
-extension (backward)
-side bending (left and right)
-rotation (turning on the central axis of the body)
The cervical vertebrae is sometimes called “Atlas”, which refers to the mythical Greek Atlas who had to lift the weight of the world on his shoulders – the same as the neck supports the weight of the head.
More than 25 percent of the spine’s length is made up of cartilage, a sponge-like substance that separates and protects each vertebral disc.
This cartilage can expand and contract. Over the decades, gravity shrinks the cartilage of our spine, which is why were actually lose height as we age. That’s also why we’re slightly taller in the morning than at night.
Conversely, cartilage expands in the absence of gravity – like outer space. So when astronauts return from space they are usually 1.5 or 2 inches taller than when they left.
The human spine is amazingly strong and resilient, able to bear the weight and pressure of hundreds and hundreds of pounds.
82 percent of people who suffer spinal cord injuries are male. Experts aren’t exactly sure why this is true, except for the explanation that men engage in far more adventure sports, high impact sports, and are riskier on the roadways, etc.
The number one cause of spinal cord injuries are from motor vehicle accidents, account for about 35 percent of all spinal cord injuries each year. But once people reach the age of 65, falls are the leading cause of spinal cord injuries.
The leading cause of workplace disability is due to spinal cord disorders and injuries.
Motor vehicle accidents account for the most common cause of spinal cord trauma and lower back pain in the U.S.
Spinal Health Week – also called Spinal Awareness Week – will be held May 25-31 in 2016; a time to educate the public about chiropractic and spinal health and encourage them to make lifestyle changes. Likewise, World Spine Day is October 16 every year.
It’s estimated that 80 percent of the U.S. population suffers from back pain on a regular basis, yet too often, people wait until the paint is acute or lasting before they search for help, and then visit a MD or hospital where they are given prescription painkillers to mask the problem, not cure it. So it’s more important than ever to examine the actual root causes of back pain, which will allow us to help prevent it and treat it at its cause.
Here are 15 common causes or contributors to back pain:
Aging
No one has ever won their battle with Father Time, and unfortunately, getting to middle age increases the prevalence of back pain, too. Usually, people start feeling back pain in their 30s and 40s and it could get worse if they don’t do something to treat the cause – not just mask the symptoms.
Poor fitness
When you’re out of shape and don’t exercise regularly, your muscles atrophy, your flexibility diminishes, and back pain very well could emerge.
Being overweight
When people are overweight – and especially obese – they force the body to carry around extra weight that it is not equipped to handle, and the knees and back usually suffer.
It’s in the genes
Some people have a hereditary predisposition towards some conditions that cause back pain, like ankylosing spondylitis, a form of arthritis that affects the spine.
Disease
Some diseases can cause back pain, like scoliosis, arthritis, kidney stones, endometriosis, fibromyalgia, as well as infection, cancer and tumors.
Exertion on the job
If you have to lift big boxes, operate machinery at awkward angles, or otherwise do repetitive or unwieldy tasks that twist your spine, you will inevitably feel it.
Smoking
Nicotine inhibits blood flow to vertebrae and disks, so they could age and break down more rapidly. Regular smoking also prevents the disks in your spine from getting enough nutrients and calcium, as well as inhibiting the body’s ability to heal back pain.
Race
Some racial groups are prone to back pain. For instance, African American women are two to three times more likely than white women to have their lower spine slip out of place.
Sitting at the desk
Even if you don’t think you’re doing anything to compromise your back at work, just sitting at your desk all day at the incorrect angle or with bad posture can cause serious back issues.
Text neck
Dubbed “text neck,” the occurrence of people looking down and leaning into their phones, tablets, etc. at an awkward angle that puts stress on the neck, shoulders, and back has reached epidemic proportions. In fact, for every inch that your head is leaning forward due to gravitational forces, it’s an additional 10 pounds!
Auto accidents
The most common injury suffered in auto accidents is whiplash, which can hurt the supporting muscles, ligaments and other connective tissues in the neck and upper back – often with long-term or chronic manifestations.
Sleeping on your stomach
Sleeping on your belly places undue pressure on your joints, muscles and disks. To avoid back pain, sleep on your side or back, which elongates your spine and keeps it in a neutral position.
13. Stress
There is a strong connection between your emotions and the physical symptoms they manifest, and the same is true of back pain. Acute or prolonged stress causes tension in the muscles, joints, inhibits proper neurological function, and even lowers the immune system.
The wrong shoes
We all know that stilettos and tall high-heels can wreak havoc on your feet, ankles, calves, and cause back problems over time, but in fact, sandals and flip-flops may do the same. Flat shoes like those offer little or no arch support, which can cause back, knee, and foot problems of their own.
Being too sedentary
Doing nothing can cause back problems, too, especially for people who feel mild back discomfort or pain but over-rest it by staying bed ridden or laying down for days. In fact, low-impact activities like walking, light yoga or swimming boost circulation to the back muscles, which aids recovery.
The vast majority of us get headaches periodically but for some, that pounding, throbbing, and piercing pain in the skull can be a severe and common malady. In fact, it’s estimated that at least 90% of the population get at least an occasional headache. The toll headaches can take on work, finances, health, happiness, and relationships is severe, with more than 250 million work days lost each year due to headaches, costing us $25 billion annually.
What causes headaches?
There are many common stressers and triggers that may exacerbate headaches, but at its root, headaches are the body’s way of sounding an alarm that something isn’t right, or out of alignment.
It could be something as small as drinking too much alcohol, overeating, or lack of sleep that causes headaches. Eye strain, bad posture (especially with ‘Text Neck’ these days), excessive noise, bad air quality, or sickness or infection could cause headaches.
A typical cause of headaches is that spinal bones in the neck aren’t supporting your head properly, which can affect nerves, muscles and even the blood supply to your head.
The good news is that chiropractic care is a great way to treat headaches, not only dulling the pain short-term (like with medication and prescription drugs) but allowing the body to naturally heal.
The vast majority of headaches – no matter how severe – can be relieved when spinal subluxations (out of place spinal joints that irritate the nerves) are corrected and proper alignment is achieved.
How prevalent are headaches in the U.S.?
90% of people get at least an occasional headache
75% of the population have episodes of headaches
50% of people have had a severe headache
And 25% of the entire population gets recurring severe headaches
12% of the U.S. population have occasional migraine headaches
And 4%, or one in twenty-five people, have chronic daily headaches
So what types of headaches are there?
Tension headache
The most common type of headache, tension headaches account for about 78% of all headaches. These feel like a constricting band is around your head, but usually don’t come with other feelings of illness. Tension headaches are often caused by a tightening of the face, jaw, eyes, neck and shoulders because of stress, anxiety, or bad posture.
Migraine headache
Migraine headaches are severe, with the World Health Organization rating migraines the 19th leading cause of years lived with disability. In the typical month, migraine sufferers lose .64 days of work and suffer through 12.7 hours of impairment. 94% of people who go to their medical doctor complaining about episode of headaches actually have migraines, though only 50% of those with migraines are ever diagnose.
Sinus headaches
There is some confusion about the clinical diagnosis of sinus headaches, as nearly 90% of all people who are diagnosed as having sinus headaches have migraines, and about 50% of people with migraines suffer some eye tearing or nasal stuffiness as well.
Cluster headache
These headaches are severe and concentrate around the eye and temple and can last 20 minutes all the way to 2 hours. While cluster headaches are relatively rare, afflicting only .05% of the population, they are different than migraines with a different diagnosis and treatment.
Chronic daily headache
An astounding 1 in 20 people, or 5% of the population, get chronic daily headaches. There can be many causes, but they usually have a history of migraines and the overuse of medication.
How can you treat headaches?
How you treat your headaches varies depending on the type, cause and severity of the headache. These are some common methods people use to alleviate headaches, though they may not be the most effective:
With tension headaches, many people treat the symptoms short-term with aspirin, Ibuprofen (Advil, Motrin), or Acetaminophen (Tylenol) that can be bought over the counter.
Most people treat migraines with over-the-counter medications, prescription medications, though pharmaceuticals may just mask the symptoms and not treat the root cause. Migraine sufferers also commonly sit in a dark room, apply hot or cold compresses, and possibly use massage.
Cluster headaches are often treated with preventive medications and also by inhaling 100% oxygen through a mask.
A warning about how MDs treat headaches with prescription drugs and medications:
If you visit a medical doctor when your hradaches worsen or become more common, he or she will most likely prescribe medications. But those drugs only numb the nervous system, dulling the pain temporarily but doing nothing to treat the root cause. In fact, they may do more harm than good, as powerful prescription drugs often have an adverse effect on the liver and kidneys.
Medical doctors also might order an expensive MRI or CT Scan of your brain to try to pinpoint the cause of the headache – almost one-third of them do so. However, this is usually a waste of time and money, as studies reveal that only one in 11,200 patients with headache have a problem that shows up on these types of tests.
In some rare cases, headaches can be caused by sever conditions like brain tumors or diabetes, but for the vast majority of people, that is not the case and a MD’s MRI, CT Scan, and prescription drugs are not the place to start.
But there are more natural, holistic measures to try to prevent, minimize, or treat headaches.
Meditation, or relaxing in a dark room and quieting your mind every day.
Ice packs and cold compresses applied to the back of the neck, the head, and the temple.
Lie down with a small pillow or towel rolled up to support the neck without pushing the head forward.
Moderate exercise and remaining physically fit.
Taking proper dietary supplements.
Staying hydrated.
Massage and pressure points.
Taking a hot or cold shower.
Eating healthy and smaller meals.
Maintain good posture.
Avoid too little or too much sleep.
Don’t sleep on your stomach.
Chiropractic is most effective in treating and curing headaches:
It’s been proven that chiropractic care helps prevent and treat tension and stress in the neck, shoulders, and head. Therefore, chiropractic care often provides relief – sometimes immediately – when the body is realigned. A study of headache sufferers over two years revealed that chiropractic care gave them significant improvement. In fact, about 75% of all subjects that suffered from migraines either had them go away all together or improve greatly after chiropratic care.
So if you get bad headaches – or they are becoming more frequent or more severe – don’t reach for the pill bottle, but call us for a chiropractic appointment for true and lasting relief.
Do you exercise and watch what you eat, but still have a troublesome spare tire or rolls of fat around your stomach? Everyone wants to lose belly fat and lean up to sexy six-pack abs, but no matter what your lifestyle it seems like the last area on the body to respond, particularly as we get older. So here are some basic principles and strategies to help you lose belly fat.
Understanding the difference between visceral and subcutaneous fat:
There are two types of fat, visceral and subcutaneous. Subcutaneous fat accumulates under the skin, “beneath” (sub) “the skin” (cutaneous). A small amount of subcutaneous fat is normal and even essential for life, and found all over the body. But excess subcutaneous fat accumulates around the abdominal area, causing the unsightly bellies that we want to get rid of.
Visceral fat, however, isn’t visible (viscera refers to the internal organs in the abdomen), sitting deep in the torso and wrapping itself around the heart, liver, and other internal organs. Visceral fat is definitely the most dangerous, triggering inflammation in the body that leads to increases in chronic diseases like high blood pressure, stroke, heart disease, high cholesterol, diabetes, and breast cancer.
The good news is that both subcutaneous and visceral fat will respond well to diet and exercise, though the process and health benefits may differ.
How to measure your belly fat:
The most accurate way to gauge how much visceral fat you on your frame is to get a MRI or CT scan. But if you just want to measure quickly at home, wrap a measuring tape around your waist at your belly button. Ideally, your waist should be less than 35 inches for a woman and less than 40 inches for a man.
Most people weigh themselves and then endeavor to lose weight, but that’s not always the best indicator of total health since muscle weighs more than fat. A better gauge of your fat content is to have a body fat test, which will reveal your percentage of visceral fat. For me, 10% is a lean ideal and 20% or under is a good goal for women.
The three factors that cause belly fat:
There are three factors that go into how much fat rests around your belly – and how to get rid of it. Those factors are genetics, diet, and lifestyle. Some people have great, athletic genetics, and can eat anything they want and stay lean with six-pack abs, or others come from a lineage of obesity. But for most of us, it comes down to the remaining two factors: what food we take in, and lifestyle choices. Those include exercise, sleep, stress levels, and other factors that impact our fitness levels and belly fat.
Dispelling the myth: abdominal work won’t trim your belly:
Called “Spot Reduction,” the idea that you can do certain exercises to lose fat just on one spot is a myth. So you can do crunches and ab exercises all day long but it won’t help you shrink your waist any more than if you did some other exercise instead.
Exercise and stay active to lose your belly:
Along with diet, exercise is the most important factor to lose weight – and therefore, belly fat. It’s recommended you at least perform moderate activity that raises your heart rate for 30 minutes at least three times per weeks. Exercise has numerous health benefits such as lowering cholesterol and slowing down how much visceral fat you gain. While moderate exercise is great, to shrink your midsection you probably want to increase the intensity and frequency of your workouts.
Aerobic exercise:
Research shows that aerobic exercises like running, jogging, fast walking, swimming, etc. significantly helps reduce belly fat. Aerobic exercise is pivotal in weight loss, which also reduces inflammation in the body, lowers blood sugar levels, and reduces the effects of obesity – including helping you keep belly fat off. But there are ways to go above and beyond aerobic exercise when to loose your belly.
HIIT fitness:
Studies have proven that high-intensity interval training, or HIIT, is far better than just moderate aerobic exercise for losing belly fat, as well as dropping weight. HIIT entails short bursts of fast-paced exercise with periods of short rest.
“High-intensity exercise seems to be more effective at reducing insulin, triglycerides, and cortisol, and it burns more calories in less time, too,” says Shawn Talbot, PhD, a fellow of the American College of Sports Medicine.
Will weight training help you get a slim waist?
Too often, people who want to get in shape and loose their gut embark on epic aerobic exercise programs. They do lose a lot of weight at first, but then plateau, or realize they still are flabby or haven’t gained any muscle. In fact, weight training in addition to aerobic exercise is the best way to cut your pooch. Muscle cells also burn more calories than fat cells in general, which means weight training will help you will burn more calories per day – and tighten up.
The Journal of Sports Sciences found that a program of aerobic training combined with resistance training was much more effective at reducing visceral fat, compared to people who only did aerobic training.
But a lot of women, particularly, don’t lift weights or shy away from resistance training because they think it will build too much muscle, leaving them looking bulky or unfeminine. The good news is that it won’t, unless they lift weights to the level of professional body builders, but it will help them reduce belly fat and reach their goals.
Yoga and body weight.
You don’t necessarily need to get in the weight room to effectively lose your belly above and beyond aerobic activity. Research shows that body weight exercises like holding your body in plank positions or yoga impacts fat loss around the midsection.
Track your food intake.
Like we mentioned, your diet is so important to lose belly fat, probably 60-70% of the battle, if you added it all up. A key point to make sure you’re eating the right foods and the right portions of foods is to track your intake. Studies show that keeping a food journal helps people become conscious of the foods they’re eating and the choices they’re making every day, and therefore becoming healthier and losing pounds and inches from their bellies.
Sugar is the mortal enemy of six-pack abs.
Added sugar has extremely harmful effects on metabolic health and weight loss. In fact, when you eat a lot of refined sugar, your liver is bombarded with fructose, and which is all turned into fat. Research shows that excess sugar intake increases accumulation of fat around the belly region.
Skip the sugary drinks.
Liquid sugar is even more dangerous to a big fat gut, causing you to ingest a greater amount of refined sugars and calories in a short time. In fact, research shows that each daily serving of sugary beverages increase the risk of obesity in children by 60%. Too often when we first start getting in shape, we skip the soda and drink fruit juices instead, thinking they are healthy and natural. Wrong! Fruit juices have a ton of refined sugar, just like sports drinks and coffees and teas with sugar added.
Sorry, diet soda isn’t the answer.
Research has shown that diet soda drinkers are more likely to have a high percentage of belly fat, possibly because they overestimate the calories they think they’re cutting out, and therefore eat or drink more.
Plenty of lean protein is the key.
Research shows that protein is the most pivotal macronutrient for weight loss. Eating a diet high in healthy proteins reduces cravings by 60% and boosts metabolism by 800-100 per day. Fatty fishes like salmon and trout are great once a week, and switching out red meat for lean protein sources like unprocessed eggs, nuts, avocados, olive oil, seafood, chicken, turkey, and legumes is a great way to get protein. Studies show that a diet with 25-30% of your calories coming from lean protein is most effective in losing weight – and seeing a leaner belly.
Drink alcohol in moderation.
It’s not called a “beer belly” for no reason, so keep your alcohol intake to seven or fewer beverages per week. Alcoholic drinks have a lot of hidden calories and sometimes sugars, and studies show that light to moderate drinkers are least likely to pack on extra pounds.
‘Carbs’ is a bad word.
Restricting your intake of carbohydrates is a great way to lose fat and trim up. Numerous studies have shown that when people cut carbs, they lose weight and their cravings also go away. Dropping your carb intake down to 50 grams per day will put your body into ketosis, a state that reduces your appetite and signals to your body to start burning fat.
While we’re all somewhat brainwashed to think of fat as the enemy, a low-carb diet is two to three times more effective for weight loss than a low-fat diet. So by cutting carbs and replacing fat with lean protein is the greatest recipe for tight, svelte abs. Refined carbs, like white breads, muffins, pastas, etc., should definitely be avoided.
Don’t be fooled by low fat options.
Take a walk down the grocery store aisle and you’ll see plenty of low and no-fat items. The sad fact is that largely, that’s a marketing gimmick, meant to dupe people into thinking they’re buying healthier options. Take a look at the labels and you’ll see that they’re filled with nasty stuff that you can’t pronounce – far from healthy.
Stay away from packaged and processed foods.
Packaged foods are often highly processed, high in sugar and sodium, and heavy on partially hydrogenated oils and enriched flours. Most importantly, they’re often high in dangerous transfats, which you should stay away from if you want to lose your belly fat. Transfats found in margarine, creamers, packaged cookies, and crackers increases fat in your stomach area, and can actually redistribute fat from other parts of the body to your midriff!
For health, eat the rainbow.
A good rule of thumb for losing weight and belly fat is to “eat the rainbow.” Colorful foods include colorful fruits and dark green, red, and yellow vegetables. They’re loaded with vitamin C, which reduces cortisol, as well as rich in antioxidants and magnesium, which is important for regulating body function. If you eat a diet of lean proteins and plenty of vegetables and fruit, you’re on your way to lose that stubborn belly.
Make sure to get enough fiber.
Eating the right kind of soluble fiber can help you reduce visceral fat over time. If you want to lose the belly fat, skip the carbs and make sure you have enough of fiber from apples, green peas, pinto beans, and other foods.
Sleep is important.
Getting a good night sleep is important to losing belly fat, as not enough or irregular sleep increases the circadian release of cortisol, an enemy of a lean midsection. In fact, in one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night OR 8 or more hours per night.
Stress can actually make you pack on pounds.
We all have stress in our lives, but how do you handle it? Sitting on the couch and drowning your sorrows in a bag of potato chips – or boozing your stress away – will result in more fat around your midsection (and probably do nothing to make you healthier, happier, and feel less stressed). Stress also increases the amount of cortisol your adrenal glands secrete, which causes more belly fat. But research shows that burning off stress with exercise, mediation, artistic activities and hobbies, or being around positive people will effectively reduce your levels of stress, make you healthier, and actually reduce your belly fat.
The final word on wine and chocolate…
Let’s end with some great news: catechins, a class of antioxidants, have been proven to help burn fat cells. You can find catechins in foods such as green teas, berries and apples… and red wine and dark chocolate!
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If you haven't been in to the office in awhile, we have a surprise for you: we've added a gym! Come check it out and meet our personal trainer, Dustin Stumpf.
Available for one-on-one training or group classes.
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US Cryotherapy
How we do it. Cold Shock Therapy™ stimulates skin sensors, activating the Central Nervous System. This causes a release of endorphins & accelerates recovery, while also elevating mood and energy.
May 27 2016
FOCUS: 10 tips to lock in, tune out, and re-energize your concentration
“The secret of change is to focus all of your energy not on fighting the old, but on building the new.” – Socrates
Ask any expert, ultra-successful person, or even professional athlete what the key component to their achievement is, and they will probably mention focus pretty quickly. But too often, people equate focus with effort, and think if they just work harder or TRY more, their focus will improve and help get the results they want. That couldn’t be further from the truth, as having desire and effort without focus is like having a million dollar sail boat – without the sail. So how can we improve and expand our focus, boosting productivity, efficiency, and ultimately helping us achieve what we really want? There are many more strategies and techniques so contact me if you’re serious about achieving your goals, but to get started here are great 10 ways to improve your focus:
Positive thinking is not just a self-help mantra – it’s scientific fact. Our thought really do determine our reality, so it’s vital that we focus on the right thoughts that will help us achieve our goals and live healthier lives. It takes practice, but there is no better way to manifest what you want to achieve than setting your focus.
Too often, our thinking revolves sounds like “I’m overweight – I need to get in shape,” “I need to get a job that pays me better so I’m not always struggling,” or “I wish I could stop smoking.” But do you recognize that all of those thoughts are based around the PROBLEM, not the SOLUTION? Try rephrasing your thoughts when they pop up to solutions and you’ll be amazed the switch that’s flipped in your life.
Just like your physical energy, your focus has limits and needs to be recharged. So make sure to take some down time when you are NOT trying to concentrate. Exercise, meditation, time with family, taking a long walk outdoors, pursuing your hobbies, and even a quick nap are great ways to recharge your focus.
You studied before every test in school and college (I hope!), and preparing adequately to prepare and organize before your workweek, busy day, or even for your quarterly goals will vastly improve your focus when it’s time to execute that plan. It’s estimated that every hour you spend in preparation will actually save you two to three hours in time saved and improved performance through better focus.
The human brain evolved to properly focus on one thing at a time, and research studies prove again and again that our performance actually diminished and we’re prone to make far more mistakes when juggling several tasks at the same time.
In fact, the Psychonomic Bulletin and Review showed that only about 2.5% of people are able to effectively multi-task and still function correctly.
The average person has so much information swirling around in their head, and is further over stimulated and bombarded by messages all day. No wonder we get stressed out, distracted, and can’t sleep – or focus – properly! The easiest way to solve this is to get organized and start making lists, about what you have to do at work, home, with the family, scheduling, etc. Doing so will free up your mental energy for the task at hand – including sleeping better so you’ll think more clearly in the morning.
Successful people don’t have less to do than the rest of us. In fact, they are exponentially busier! But they understand how sharpen their focus on what they want to achieve and get more quality work done than any two other people combined. How do they do it? They understand how to make time work for them and concentrate on the most impotent things in their life, prioritizing what requires their full focus.
Research shows that the most focused people follow a routine when they’re working or chasing their goals. That might mean scheduling early morning activities, going to the same coffee shop at the same time to work, and even following the same sequence – all of which will help you lock in and concentrate. And remember that a productive routine means taking plenty of breaks to go take a walk, exercise, do some housework, or take a nap. Just be sure to schedule your exact work times so you’ll turn it into a focused sprint, not an open-ended half-speed marathon.
If you want to be laser focused on the task at hand, your routine should include turning off social media, setting auto-responders for email and phone, sitting in a comfortable chair at an uncluttered desk, and even listening to the right kind of music. Research has shown that certain kinds of music actually improve cognitive function and the ability to concentrate and focus. (The Soviets used to have their spies in training listen to classical music while they studied and trained.)
If achieving your life’s dreams (or just getting through day-to-day life!) is like a race, then think of unfocused people as running as fast as they can but without knowing where the finish line is. You can imagine how a lack of a clear finish line – or specific measurable goal – can negate all other effort and talents. No wonder why most people become exhausted, frustrated, overwhelmed, and stop running the race all together! Setting crystal clear goals with a plan to achieve them that includes actionable, measurable steps is a huge component of locking in your focus and getting what you want!
By Norm Schriever • General Health News, Health and Wellness, Uncategorized • Tags: focus, focus on goals, goal setting, improve focus, inspiration, motivation, secret to success