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Ignore Fad Diets: Change Your Lifestyle Instead

Ignore Fad Diets: Change Your Lifestyle Instead

Did you know that the United States ranks 12th in the world regarding obesity? Read on to learn why you should ignore fad diets and how lifestyle matters more.

Many people attempt to lose weight quickly by following a fad diet. The diets can sometimes work long enough for you to lose weight for a special event. Other times they don’t work at all, and you gain ten more pounds by the time you give up.

It shouldn’t come as a surprise to anyone that fad diets fail. They promise to lose 30 pounds within two weeks, which is unrealistic.

Rather than trying to become vegan or follow the keto diet, ignore these fad diets and change your lifestyle. Don’t know how to do it? Below, we’ll tell you why you should avoid fad diets and how you can lead a healthy lifestyle.

Why Should You Be Avoiding Fad Diets?

Crash diets are so popular because they promise you the body of your dreams within a short time. Unfortunately, while it is tempting to change your diet for two weeks to eat only certain foods, you will only do further harm to your health. 

The struggle of following a fad diet damages your body physically and mentally. Below are some of the ways crash dieting harms your body:

  • It puts your body at risk of nutritional deficiency
  • The diet can make your metabolism slower
  • You start having an unhealthy food group balance
  • Fad diets make it harder for you to socialize with friends and family

The biggest risk you put on yourself is developing an eating disorder. This is because the yo-yo dieting and worrying about calories make you obsessed with food. 

These actions can lead you to develop an unhealthy relationship with food. You can start overeating or undereating when this happens, eventually damaging your health.

Instead, decide to make permanent lifestyle changes that will create healthy habits you’ll follow for life instead of following the latest diet.

What Lifestyle Changes Should You Make?

The road to making healthy lifestyle changes depends on what you want to accomplish. For example, do you want to lose weight by making small changes to your diet or becoming more active?

Of course, you should do both, but sometimes it’s better to tackle one healthy habit instead of five at the same time. For example, let’s say you want to make small changes to your diet by cutting out soda and fast food. 

You start taking the time to fix more healthy meals at home and drinking water. Then you can include walking around the neighborhood for fifteen minutes three times a week for exercise. 

In this example, you’re putting more emphasis on your diet than exercising. You can also switch this around by going to the gym three times a week to focus your weight loss more on becoming active. 

Changing your lifestyle isn’t just about these two things. To cope with the stress of the weight loss journey, you can also try to meditate or read more to help you build a better mindset.

Fad Diets versus Lifestyle Change

You hear all the benefits of fad diets, which are usually lying. That’s why you should ignore fad diets and focus on the benefits of lifestyle changes. Below are some of the benefits of lifestyle changes:

  • Lowers your risk of obesity diseases such as diabetes and high blood pressure
  • You gain more energy
  • It helps you handle stress better
  • Self-confidence increase 

Choice and action go hand in hand with a healthy lifestyle. Healthy living is dependent on the choices you make every day and how you act on those choices.

Making positive choices in fitness, stress, and nutrition promotes happiness and overall well-being.

A Chiropractor in Mill Creek, WA Can Help Change Your Lifestyle

Instant gratification is the norm in our world, and discomfort is frowned upon. A magic pill that promotes weight loss sounds easy and convenient, but it isn’t healthy.

So instead of following a diet, decide to make healthy decisions to change your lifestyle. If you need any help changing your lifestyle, schedule an appointment with us today.

The Importance of Work-Life Balance

The Importance of Work-Life Balance

Did you know that an estimated 52% of workers are feeling burnt out? While workers have more power than ever in 2022, it’s not stopping them from feeling over-stressed and under-valued in the workplace. Does this sound familiar?  For many people, the key is establishing a good work-life balance. Without one, work can become your life.

Let’s talk about it!

Read on to learn all about the importance of having a balanced life between work and home.

Why Does Work-Life Balance Matter?

If you’re experiencing burnout at work, your mental health is sure to suffer. It’s normal to have occasional bouts of stress, but when you’re unable to relax, that stress can start to impact your overall health and wellbeing.

It will become challenging to continue living a healthy lifestyle. You’ll feel too tired after work to exercise or cook healthy meals

Even if you’ve never struggled with anxiety in the past, you may develop it.

Having a good work-life balance will improve your mental health and your overall outlook. You’ll sleep better, you’ll be less irritable, and you’ll feel calmer at home.

Having a good work-life balance will also improve your productivity and work performance. When you’re able to arrive at work without being full of dread, you’ll be able to complete your tasks more efficiently and with more enthusiasm. 

How to Get a Good Work-Life Balance

So how do you achieve that coveted work-life balance? It’s not as hard as you’d think. It just takes a bit of diligence and a re-wiring of your mindset to prioritize yourself over your work.

Here are a few tips. 

Keep Up With Hobbies

It’s crucial to have hobbies outside of work. Even if you’re feeling tired or burnt out, make an effort to find and keep up with hobbies that you enjoy. 

Hobbies can be great creative or physical outlets. They give you something to do that’s entirely non-work-related.

Tip: avoid trying to turn hobbies into side hustles. This can be counterproductive because you’re giving yourself more work.

Keep Up With Your Health

It is also important to remember to take care of your health. Proper nutrition, exercise, meditation, chiropractic and more!

Leave Work at Work

This is a huge challenge for many people, especially people who work from home. If you want to maintain a healthy work-life balance, you’re going to have to learn how to leave work at work. 

At the end of your workday, even if you work from home, turn off any and all work communication. Don’t check your work email and don’t answer work calls. 

You can’t maintain a healthy environment at home if you’re always in work mode. 

Engage With Friends and Family

After work, make an effort to see friends. It’s easy to self-isolate when you’re feeling burnt out, but try to reach out instead. You need social outlets that aren’t work-related. 

Go out for dinner with a few friends. Organize a movie night. Give yourself an opportunity to let off some steam.

Balanced Living: Are You Doing It Right?

Maintaining a good work-life balance doesn’t have to be hard. You’ll improve your mental health and your ability to work efficiently. You deserve to truly enjoy your time off.

At Amazing Life Chiropractic, we help all of our patients relax with chiropractic care, decompression and more. Schedule an appointment with us today.

5 Natural Ways To Improve Mental Health

5 Natural Ways To Improve Mental Health

Mental health concerns are plaguing the country, especially stress-related conditions. As we speak, more than 65% of Americans report feeling high levels of stress.

Fortunately, developing the right habits can help us improve our mental wellness. Let’s talk about some natural ways to improve mental health so you can live a healthier lifestyle!

Develop a Healthy Morning Routine

Starting the day right is critical to improving your overall mental health. If you’re the type that hates mornings, then this tip is for you.

The best part is that you can adapt this to mean whatever you want. If you enjoy sitting with a warm drink and reading the news, do that. If you enjoy listening to soft music and practicing some yoga or light exercise, do that!

Whatever you enjoy, start your day off with that. If you feel that you need more time in the morning, prioritize going to sleep earlier and start waking up early in the morning. This will maximize your time in the morning and the amount of daylight you get to enjoy throughout the day, both of which will help improve mental health.

Don’t Neglect Physical Health

Exercise and nutrition are your best defenses against mental illness, and that’s not an exaggeration. Your brain needs proper nutrients and chemical balances to function properly, which are facilitated through appropriate diet and exercise.

Try to reach 150 minutes of aerobic exercise each week and make it something you truly enjoy. This could be biking, hiking, running, playing a sport, or anything you want. Enjoyment is essential for adherence.

Also, try to eat a wide variety of whole foods throughout the day. The greater the variety, the better! You can even try a personally tailored meal plan if you want to be extra thorough!

Practice Breathing Exercises

During your commute, at the end of the day, when you start your morning, or anywhere you find the time, practice some deep breathing exercises. Breathing is essential for proper oxygen intake, proper blood flow, and simply clearing your mind. That’s why it’s so often recommended for improving natural mental health.

Limit Screen Time

Screen time, especially with games or social media, is very harmful for your sleep cycle and overall mental wellness. Studies show time and time again the importance of limiting your screen time. If you have an iPhone, you can set notifications to help you track and limit screen time.

This is especially important before bed. A full night of sleep (8 hours) is essential for mental health, so try reading a book or doing a puzzle before bed.

Take Steps to Improve Mental Health Today

Now that you know some helpful tips to improve mental health, you see that it isn’t so daunting. If you believe you have a serious mental health concern, contact a professional right away. However, if you’re looking to generally improve your well-being, these tips are a great way to start.

Stay up to date with our latest wellness tips and feel free to contact us with any questions!

Breathe – The Importance of Breathing

Breathe – The Importance of Breathing

Did you know that about 77 percent of people experience stress that impacts their physical health? Stress can cause heart problems, pain, muscle spasms, headaches, and more. When your stress begins to impact your health, it’s a clear sign that you need new coping techniques. One coping technique that’s often overlooked is breathing. Read on to learn the importance of breathing.

Are you looking to decrease your stress, help your mental health and feel better? Keep reading to learn more about the importance of breathing techniques for your health. 

The Importance of Breathing Exercises

Using different breathing exercises can benefit you physically, emotionally, and mentally. For example, one 2021 study looked at the benefits of diaphragmatic breathing in patients with GERD. 

The results indicated a potential for using diaphragmatic breathing as a treatment method. This treatment method has also been looked at for its emotional and mental benefits. 

Some other benefits include: 

  • Lower the effects of cortisol 
  • Reduce your heart rate
  • Decrease blood pressure
  • Increase lung health
  • Reduce pain
  • Decrease stress
  • Relieve anxiety, anger, and frustration
  • Feel happier
  • Increase energy
  • Reduce depressive symptoms

Box Technique

Box breathing is also called square breathing. This technique can help slow down your breathing. In addition, it can decrease stress, calm your nervous system and mind, and improve focus. 

When you’re doing this technique, you should stand, sit, or lie down on your back. If sitting in a chair, make sure your back is supported and your feet are on the floor. Place one hand on your chest and one on your stomach. 

When you breathe, your chest and stomach should rise. If your chest does, but your stomach does not, you are breathing shallowly. 

You’ll start by breathing in and slowly counting to four. Then hold it in for four seconds. After four seconds, slowly exhale through your mouth for four seconds. 

Repeat those steps until you feel centered. 

Diaphragmatic Technique

Diaphragmatic breathing strengthens your diaphragm, improves core stability, slows your breathing rate, reduces heart rate and blood pressure, and promotes relaxation. In addition, many studies are still looking at other conditions this technique can help with. 

It’s recommended that this technique be practiced for five to ten minutes and around three or four times a day. 

To start, lie down on a flat surface. Place a pillow beneath your head and knees to keep your body comfortable. 

You’ll place one hand on your stomach, just under your rib cage but above your diaphragm. The other hand, you want to place it on the middle of your upper chest. 

Start by inhaling slowly through your nose. You want to draw the breath down towards your stomach so that your stomach pushes upwards, but your chest remains still. 

Next, tighten your abdominal muscles and allow your stomach to fall downwards while exhaling through pursed lips. Your chest should remain still through this step. 

Start Practicing Breathing Techniques

The importance of breathing cannot be overstated. There are many types of breathing techniques that can help you physically, mentally, and emotionally. Box and diaphragmatic techniques are excellent places to start. 

Are you looking for more ways to reduce stress and pain? Contact us today to learn how we can help. 

Bags Under Your Eyes – What It Means and How to Fix It

Bags Under Your Eyes – What It Means and How to Fix It

Take a deep breath and imagine that you just rolled out of bed. You meander to the bathroom, look in the mirror and immediately gasp. There are dark bags under your eyes, and you have no idea where they came from!

If this situation sounds familiar, do not panic. According to the Mayo Clinic, dark bags are rarely a reason for medical concern.

In that sense, you don’t have to remove the bags under your eyes for health reasons. However, some people find that there are cosmetic benefits to lightening their bags.

Read on to learn more about what causes bags under your eyes and how to get rid of them. 

What Causes Bags Under Your Eyes?

Have you ever heard the expression “beauty sleep”? The phrase may sound cute. However, when it comes to bags, the expression rings true.

In fact, the most common reason that people develop bags under their eyes is a lack of sleep.

On the nights that you get a full seven hours of rest, your body distributes fluids in the tissue under your eyes.

When you don’t sleep well, this process doesn’t occur properly. The result? Your blood vessels will leak and make a dark color beneath your eyes.

How Can I Get Rid of My Bags Under My Eyes?

Unfortunately, there is no miracle cure for bags. However, you can improve your bags by improving your lifestyle.

Drink less caffeine, stay hydrated, and aim to sleep at least seven hours per night.

If you struggle with insomnia, try to practice good “sleep hygiene.” You can achieve this by putting away your smartphone and dimming the lights in your house an hour or two before bedtime.

Remember, your bed should be a comfortable place for you to rest. Don’t be afraid to invest in a great mattress, some soft blankets and high-quality pillows.

Creating the right sleep environment will help you get the rest you need to prevent bags from forming in the first place!

Back Pain and Bags

Improving your lifestyle might seem simple for some people. But, people with back pain know that getting a good night’s rest is not an easy task.

In fact, over 50 percent of back pain patients struggle to sleep through the night. That means that your back pain could literally be interrupting your beauty rest!

Luckily, you can solve this problem by seeking proper treatment. By booking a session with a chiropractor, you can reduce your back pain. As an added bonus, you can eliminate your bags as well.  

Book Your Session Today

Are you struggling with eye bags due to a lack of sleep? If so, you should book an appointment with one of our chiropractors. 

Proper chiropractic treatment can help you sleep through the night. In the long run, this will help you feel better and get rid of the bags under your eyes for good.

Click here to set up an appointment. Our treatments will help change the way you look and feel.

How Your Feet May be the Cause of Joint Pain

How Your Feet May be the Cause of Joint Pain

Did you know that the average person walks between 5,000 and 7,000 steps per day? This equates to roughly 2.5 to 3.5 miles. If you’re physically active, these numbers might be even higher.

However, if you’re struggling with joint pain, you might be doing everything possible to stay off your feet while seeking solutions. This approach can impact your overall health and potentially worsen the pain as you shift to a more sedentary lifestyle. Keep reading to discover how your feet might be the root cause of your discomfort.

First: Foot Construction

Your joint pain could be related to the shape of your feet. It’s important to remember that your walking pattern affects your entire body, and the shape of your feet plays a significant role in determining how you walk.

For example, if you have excessively pronated feet, commonly known as “flat feet,” this can lead to excessive internal rotation of your lower leg while your upper leg rotates in the opposite direction. Consequently, your knee has to absorb the resulting twisting forces, which can eventually cause injury due to strain.

Conversely, abnormally high-arched feet can also present problems. This condition causes your feet to roll out excessively, leading to abnormal knee flexion while walking.

Second: Misalignment in the Feet

In addition to the shape of your feet, misalignment can contribute to joint pain. To assess this, stand up straight and face forward; ideally, your ankle bone should align with the front edge of your heel bone.

When misalignment occurs, a space called the sinus tarsus can collapse or become compressed. Various factors can lead to misalignment, including:

  • Wearing inappropriate shoes
  • Untreated or poorly healed injuries
  • Arthritis
  • Overuse
  • Genetic predispositions

Third: How Are These Factors a Cause of Joint Pain? 

It’s logical that misalignment or the shape of your feet might cause discomfort in your feet and ankles. But can these issues actually result in joint pain elsewhere in your body? Absolutely!

Misalignment and the shape of your feet affect your walking pattern, which in turn impacts how the rest of your body compensates. This creates a ripple effect, where problems originating in your feet can extend up through your back.

When your feet don’t function properly, your ankle, knee, and hip joints tend to overcompensate, which places additional pressure on these joints. If this issue persists over time, it can lead to further damage.

Fourth: Joint Pain Solutions

If you suspect that your joint pain originates in your feet, consulting a doctor is a crucial step. Your doctor can evaluate your feet and pain, and help you find effective solutions.

One potential solution that might be discussed is custom orthotics. These can help correct foot issues and, in turn, reduce joint pain.

Lastly: Decrease Your Pain

If misalignment or the shape of your feet is contributing to your joint pain, finding the right solutions can help you feel better and enhance your quality of life.

Do you believe that your feet are the cause of your joint pain?  Contact us today about custom orthotics, and let us help you walk easy.