to the CDC, 35% of adults in America aren’t getting enough sleep.
Sleeping less than seven hours a night is associated with serious health consequences: obesity, diabetes, high blood pressure, heart disease, stroke, and frequent mental stress.
Common causes of sleep disorders:
Stress, Anxiety, and Depression:
These can be two of the most common causes of chronic sleeplessness. Stress,
anger, worry, anxiety, and negative thoughts can have a dramatic effect on
No one can avoid all stress, but you
can counteract its detrimental effects by learning how to produce the
relaxation response, a state of deep rest that is the polar opposite of the
stress response. The relaxation response puts the brakes on stress and brings
your body and mind back into a state of equilibrium. Check out these meditation
apps: Headspace, The Mindfulness App, Calm (they are currently running a FREE
promotion for teachers!)
Excessive use of caffeine, such as energy drinks and coffee, can be one of the
most common causes of intermittent and transient sleeplessness. This is sleeplessness
that occurs periodically or only for a few nights at a time.
Are you drinking more than 1 cup of
coffee a day? If so, you may be addicted to caffeine which could be
contributing to your restlessness. Try switching to green or black tea for your
caffeine, and be sure to not drink any past 2pm. You can also try herbal tea 90
minutes before going to bed – look for chamomile, lavender or valerian root.
Another common stimulant is technology
– stay away from screens 60-90 minutes before you get to bed; your descent into
deep sleep will be quicker and more effortless.
Some medications can interfere with sleep, such as antidepressants, ADHD
medication, corticosteroids, thyroid hormone, high blood pressure medication,
some contraceptives, pain relievers that contain caffeine, diuretics, and diet
With Nutrition Response Testing,
Chiropractic & Neurocranial adjustments Dr. Lisa has successfully helped
people reduce or completely wean off of medications that could be keeping you
up at night.
Allergies and Respiratory Problems:
Colds, sinus infections, and upper respiratory problems can make it hard to
breathe at night which can cause sleeping difficulties.
Reoccurring colds and infections are a
sign of deeper underlying dysfunction in the body. With Nutrition Response
Testing and Advanced Allergy Therapeutics Dr. Lisa can get to the root of your
sensitivities which can help with sleep disorders.
Frequent urination and constantly getting up in the middle of the night to use
the restroom can cause sleep disturbances.
Don’t drink any fluids 90 minutes
before going to bed to avoid getting up in the middle of the night. Avoid
alcohol, caffeine, chocolate or sodas.
A variety of conditions that cause chronic pain can also disrupt sleep, such
as: arthritis, chronic fatigue syndrome, fibromyalgia, inflammatory bowel
disease, headaches, lower back pain.
If you experience chronic pain,
Chiropractic & Neurocranial adjustments can help restore balance to the
musculoskeletal system. If Chiropractic adjustments do not completely resolve
the chronic pain, there may be underlying dysfunction in the body which can be
handled with Nutrition Response Testing.
Foods for Restful Sleep
Skip the white bread, refined pasta,
and sugary, baked goods, which may reduce serotonin levels and impair sleep.
Instead, choose stick-to-your-ribs whole grains or proteins for your bedtime
snack: Turkey, tuna, popcorn, oatmeal, or whole-wheat crackers with nut butter
or good quality cheese are all good choices.
A Handful of Nuts
Nuts are a good source of
heart-healthy fats. And almonds and walnuts, specifically, contain melatonin, a
hormone that helps to regulate your sleep/wake cycle. Eating them can increase
your blood levels of the hormone, helping you sleep more soundly.
Kiwi, Figs & EZ MG
Two kiwifruits 1 hour before bed has shown to improve total sleep time and efficiency.
Figs have been known to help an individual sleep due to their high content of magnesium, which is a mineral that is directly linked to improving the quality, duration, and tranquility of sleep. Figs also help regulate the metabolism, to help reduce sleep disorders and the occurrence of insomnia.
Magnesium activates the parasympathetic nervous system which is responsible for getting you calm and relaxed. It also regulates melatonin, which guides sleep-wake cycles in your body. Try our EZ MG by Standard Process to help you achieve restful sleep.
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man’s body goes through many different changes throughout life. Following a
healthy diet, exercise routine & mindfulness practice will help keep your
body in balance and at ease.
Age-related muscle loss, called sarcopenia, is a
natural part of aging. After age 30, you begin to lose as much as 3% to 5% per
decade. Most men will lose about 30% of their muscle mass during their
One possible contributor to sarcopenia is the
natural decline of testosterone, the hormone that stimulates protein synthesis
and muscle growth. Think of testosterone as the fuel for your muscle-building
fire. Therefore, the best means to build muscle mass, no matter your age, is
progressive resistance training. With PRT, you gradually amp up your workout
volume—weight, reps, and sets—as your strength and endurance improve. This
constant challenging workout builds muscle and keeps you away from plateaus
where you stop making gains.
Natural Ways to Boost Testosterone
Exercise & lift weights
Eating enough protein, fat and carbs
Minimize stress and cortisol levels
Get enough Vitamin D
Zinc, Vitamin B, Ashwagandha
Restful, high-quality sleep
Limit exposure to estrogen-like
chemicals (BPA, parabens, plastic)
No one can avoid all stress, but you can counteract its detrimental effects by
learning how to produce the relaxation response, a state of deep rest that is
the polar opposite of the stress response. The relaxation response puts the
brakes on stress and brings your body and mind back into a state of
muscle relaxation: a two-step process in which you
systematically tense and relax different muscle groups in the body. With
regular practice, it gives you an intimate familiarity with what tension—as
well as complete relaxation—feels like in different parts of the body.
Loosen clothing, take off your shoes,
and get comfortable.
Take a few minutes to breathe in and
out in slow, deep breaths.
When you’re ready, shift your
attention to your right foot. Take a moment to focus on the way it feels.
Slowly tense the muscles in your right
foot, squeezing as tightly as you can. Hold for a count of 10.
Relax your foot. Focus on the tension
flowing away and how your foot feels as it becomes limp and loose.
Stay in this relaxed state for a
moment, breathing deeply and slowly.
Shift your attention to your left
foot. Follow the same sequence of muscle tension and release.
Move slowly up through your body,
contracting and relaxing the different muscle groups.
Most Common Chronic Illness in Men: Heart Disease
Inflammation in the body creates a dangerous
environment for your health. It can cause heart, liver, hormonal and prostate
problems among other things.
How to lower your risk:
Eat a diet high in fiber (see diagram
below for food tips)
Avoiding smoking & drinking
Reduce stress (meditate, restorative
exercise like yoga)
Have healthy relationships
Healthy Eating for Prostate Health
Eat a 2:1 ratio of vegetables to
fruits each day. Go for those with deep, bright color.
Choose whole-grain options.
Limit your consumption of red meat,
including beef, pork, lamb, and goat, and processed meats, such as bologna and
hot dogs. Fish, skinless poultry, beans, and eggs are healthier sources of
protein. Opt for grass-fed, hormone free meat, dairy & eggs – they are the
best source of protein because they provide the proper ratios of all the
essential amino acids.
Choose healthful fats, such as olive
oil, nuts (almonds, walnuts, pecans), and avocados. Limit saturated fats from
dairy and other animal products. Fats from dairy and animal products are
healthy when the source is clean. Avoid partially hydrogenated fats (trans
fats), which are in many fast foods and packaged foods.
Avoid sugar-sweetened drinks, such as
sodas and many fruit juices. Eat sweets as an occasional treat if at all.
Cut down on salt. Choose foods low in
sodium by reading and comparing food labels. Limit the use of canned,
processed, and frozen foods. Use unprocessed salts like sea salt.
Watch portion sizes. Eat slowly, and
stop eating when you are full.
best-known cleaning products are also the ones laced heavily with harsh
chemicals. Mr. Clean, Windex, Clorox — all effective, none organic or safe for
the body. The problem with switching over to more ecofriendly cleaning products
— ones that won’t coat your home with brain-cell-killing fumes — is that lots
of brands claim to be “natural” or “organic.” But unlike the
USDA-certified-organic stickers you can look for in a grocery store’s produce
section, you won’t find any such federal regulation in the housekeeping aisle.
(These kinds of companies aren’t even required to list their ingredients,
meaning they can sneak in chemicals without mentioning them anywhere on the
of the most dangerous toxins out there reside in our cleaning products, and
we’re putting our health at risk by exposing ourselves to them on a daily
basis. Researchers at the University of Washington tested a variety of popular
household cleaning products, including air fresheners, all-purpose cleaners,
soaps, laundry detergents, dish soap, dryer sheets and fabric softeners, as
well as personal care products like shampoos, deodorants and lotions.
organic compounds are gases emitted from solids or liquids. They’re found in
many household products, from paints and varnishes to cleaning products and
disinfectants. The EPA states that some of the risks associated with VOCs are:
Eye, nose and throat irritation
Headaches, loss of coordination and
Damage to liver, kidney and central
Some VOCs can cause cancer in animals,
and some are suspected or known to cause cancer in humans
summary, this is what they found:
A whopping 133 volatile organic
compounds (VOCs) in the products – even in those labelled ‘green’, ‘natural’ or
On average, 17 VOCs were found in each
product, with anywhere from 1-8 of those 17 chemicals being toxic or hazardous.
Nearly half of the products contained
at least one of 24 carcinogenic air pollutants that have no safe exposure
level, according to the Environmental Protection Agency.
out EWG.org or the “ThinkDirty” app to check the toxicity levels of your
household cleaning items and beauty products!
Dr. Bronners Castile Soap
Making Your Own Cleaning Products
(use glass bottles if possible, essential oils
2tb castile soap
1c white distilled vinegar
½ lemon juiced
1 2/3c baking soda
1/2c liquid castile soap
2tbs white vinegar
1. Mix baking soda and liquid soap in
a bowl. Dilute with water and add the vinegar. Stir the mixture with a fork
until any lumps have been dissolved. Pour the liquid into the bottle. Shake
well before using.
2bs salt dissolved in 1/2c white
Let the solution dry, then vacuum. For
larger or darker stains, add 2 tablespoons borax to the mixture and use in the
& Mirror Cleaner
1/2c rubbing/isopropyl alcohol
1/3c white distilled vinegar
Add alcohol & vinegar to the
bottle, then fill with water.
Stain & Spot Remover
1 1/2c water
1/4c liquid castile soap
1/4c liquid vegetable glycerin
Treat spot immediately and let soak
before tossing into wash
Mix 3 parts apple cider vinegar and 1 part water
in a shallow bowl. Add 3-4 drops of dish soap. The smell of the vinegar will
attract them and the dish soap breaks the surface tension of the vinegar/water.
Now when they land they are stuck.
Join us for our FREE Health Talks which are on Tuesdays from 6:30-7:30pm at the office! Friends & family are welcomed!
For people who have never had a Nutrition Response Testing analysis, those who attend a health talk will receive a discounted exam and consultation for only $49 when that appointment is completed within two weeks. (Limited time offer)
you’re a chronic sitter, a daily exerciser, or a weekend warrior, you probably
know stretching is a critical habit. By sending blood flow to your muscles and
helping your joints move through their full range of motion, stretching
improves your posture and athletic performance while lowering your risk of pain
and injury in everyday life.
there’s one universal truth about stretching, it’s that we all should do it.
Yet few of us actually do. By taking a few minutes in the morning and in the
middle of your day to focus on stretching, it can make a world of difference not
only with your flexibility but it can also help with mental clarity and anxiety.
the AM, take 5-10 minutes to do these easy yet effective stretches IN BED!
On an inhale, reach your arms
overhead, clasp your fingers together, flip your palms out toward the wall
behind your head, and push your palms away from you. At the same time, reach
your toes away from your arms, keeping your knees straight. Hold this fully
stretched position for 5 counts, then exhale and release the stretch. Repeat 3
times total. This releases tightness throughout the entire body, which tends to
accumulate during sleep. (1)
Cross your right foot over your
left knee, making the shape of the number 4. Slowly bend your left knee up
toward the ceiling, either keeping the left foot on your mattress or hugging it
in toward your chest. Be sure to keep your right knee bent out to the right as
you try to maintain this shape. Hold for 5 deep breaths, then switch sides. This
stretch helps lubricate the hip joints, thighs, and glutes. (2)
Swing your feet over the side of the bed so that they touch the floor. Keeping your knees bent, hang your head and arms down to the floor, rounding your back over your knees. Let your head and arms dangle to the floor; hold for 5 breaths. This helps stretch the back and helps you wake up thanks to a fresh supply of oxygen to the brain. (3)
From Knees-to-Chest Stretch, release your grip of your shins and let your arms fall out to a “T” shape on either side of your torso. Use your core to guide your legs over to rest on one side, keeping your knees bent and shoulders planted down into your mattress. If it’s easy on your neck, gaze toward the opposite side. Hold for 10 deep breaths, then repeat on the other side. Twists like this one awaken the body by increasing circulation and stretching the spinal muscles. (4)
From a supine position, bend your knees until the soles of your feet are on the bed. Use your hands to draw one knee in toward your chest at a time, wrapping your arms around both shins. Relax your head on your pillow and hold this “self-hug” for 10 deep breaths, says Brooke Blocker, a yoga teacher in New York City. This stretch helps you gently wake up the low back and stimulate the mind and body, helping you feel ready to start your day. (5)
Begin by lifting your torso
upright from a reclined position. Keeping your legs straight, inhale and
lengthen through your spine; as you exhale, start to walk your fingertips
toward your feet. Keep lengthening your spine with your inhalation and sink a
bit deeper into this seated forward fold with your exhalation. When you get to
your farthest point, let your neck hang heavy toward your legs, releasing any
tension. After 10 rounds of breath, slowly lift your torso back up. This
forward bend is especially beneficial after resting all night and before
standing or sitting all day, as it stretches the hamstrings, pelvis, and spine.
In the middle of your day, try these seated stretches!
This is a great way to release
the tension in your back that starts building up almost as soon as you sit
Sit on your chair sideways so
that your shoulders and back are perpendicular to the back of the chair. Sit up
straight, place your feet on the ground and place your hands on the back of the
chair. Using your arms, twist, pulling yourself toward the chair. Switch the
side of the chair you’re sitting on and repeat. This pose stretches out the
spine, chest, and neck. Take approximately 8 to 10 breaths on each side. (1)
Do you know one of the primary
differences between feeling old and feeling young? Spinal flexibility. If
you’re starting to move around the office like a rheumatic orangutan, this move
can definitely help.
Sit up straight, place your
feet flat on the floor, and rest the palms of your hands on top of your knees.
Inhale, arch your back and look up, pulling your shoulders back as you do so.
This will open up the whole front of the torso and neck. When you exhale, round
your spine, pull the shoulders toward each other at the front of the body and
drop your head toward your chest. This will stretch and open the back,
shoulders, and neck. Do approximately 8 to 10 complete rounds. (2)
This move will help take the
burden of being a desk potato off of your shoulders and upper back.
While sitting, reach your arms
straight out in front of you, keeping them parallel with your shoulders and
shoulder-distance apart. Bend the left arm upward and sweep the right arm under
it. Wrap your right arm around the left until you are able to grab the outside
edge of the left arm or until you are able to clasp your palms together. Lift
the elbows away toward the ceiling and pull your hands away from your face.
Turn your head side-to-side. Repeat on the other side. This will stretch the
muscles under the shoulder blades, the upper back, shoulders, and neck. Hold
each side for approximately 8 to 10 breaths. (3)
Another issue with desk jobs is
that they tend to cause you to develop pretty tight chest and shoulder muscles.
Thankfully, none of our avian friends are invoked for this position—you can
stay right in your chair and do it.
Simply interlace your fingers
behind you and place your arms on the top of your chair’s backrest. Drop your
chin to your chest. Your chest, shoulders, and neck will appreciate it. Hold
this pose for 8 to 10 breaths. (4)
Stand, place both hands on your
desk, palms faced down, fingertips facing your body. To intensify the stretch,
lean forward. Hold the stretch until you feel the tension release. (5)
To give them relief, sit up
straight in your chair with your feet flat on the floor. Bring your chin toward
your chest and roll the right ear to the right shoulder. To intensify the
stretch, place your left hand on top of your right shoulder and place your
right hand just above your left ear. Gently apply pressure with the hand on
your head hand and breathe through the stretch. Take approximately 8 to 10
breaths, then switch to the other side. (6)