ClickCease
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.

Paleo vs. Primal: What’s the Difference and Why It Matters

Paleo vs. Primal: What’s the Difference and Why It Matters

The primal diet and the paleo diet may seem similar at first, but they have many differences.  This article will explore modern-day primal vs. paleo diets, the differences between each, and how you can benefit from getting back to basics. 

Primal vs. Paleo Diets

Before diving into the differences between these two biology-based diet trends, let’s consider their similar roots. Both primal and paleo diets focus on human evolutionary biology. While our food sources have changed and evolved rapidly, our bodies have stayed much the same. 

If you could travel back in time to give a caveman a Twinkie, what would happen? Well, seemingly not much. His body would digest the Twinkie in the same way ours would, which is to say: not very well. 

Both the paleo and the primal diet focus on low carbohydrates, high protein and fats, and high vegetable contents. These are the kinds of foods our ancestors would have eaten, and the foods we are still built to eat today. So a Twinkie won’t kill us (or our caveman), but it’s not ideal for health

What is the Primal Diet?

The primal diet focuses on foods that our ancestors would have had access to before the agricultural revolution. To figure out what foods fit into a primal diet lifestyle, ask yourself: would my ancestors have been able to find this in nature? 

Acceptable foods on the primal diet include: 

  • Nuts and seeds
  • Fruits, berries, and flowers
  • Vegetables
  • Honey and maple syrup
  • Fish and mussels
  • Meat
  • Wild game
  • Wild eggs
  • Raw dairy products
  • Ancient grains, wild rice, quinoa
  • Tea and sometimes coffee

Foods to avoid include:

  • Grains
  • Beans and legumes
  • Wheat, rye, barley
  • Corn
  • Alcohol
  • Soy
  • Processed oils
  • Sugar
  • Preservatives

People following the primal diet avoid all processed foods. If a food item can safely be eaten raw, it is best to eat it raw to gain all of the nutritional value. Primal diet followers eat fresh and organic food whenever possible. 

What is the Paleo Diet?

The paleo diet follows the same premise as the primal diet. Followers should avoid processed foods and seek foods that our ancestors had access to in nature. The paleo diet is somewhat stricter than the primal diet. 

Acceptable foods on a paleo diet include: 

  • Nuts and seeds
  • Fruits, berries, and flowers
  • Most vegetables
  • Honey and maple syrup
  • Fish and mussels
  • Meat
  • Wild game
  • Wild eggs
  • Ancient grains, wild rice, quinoa
  • Tea

Foods to avoid include: 

  • Dairy
  • Nightshades (tomatoes, potatoes, peppers, eggplant)
  • Coffee
  • Grains
  • Beans and legumes
  • Wheat, rye, barley
  • Corn
  • Alcohol
  • Soy
  • Processed oils
  • Sugar
  • Preservatives

As you can see, both diets are relatively similar. The paleo diet is slightly stricter in that it doesn’t allow any dairy, nightshade vegetables, or coffee. These foods would have been hard to access and potentially poisonous for our ancestors. 

Benefits of a Primal or Paleo Diet

Although it is a tricky diet to maintain in our modern highly-processed, fast-food-loving society, primal and paleo diets can have some great health benefits, including:

  • Weight loss
  • Decreased abdominal fat
  • Improved blood pressure
  • Improved heart health
  • Improved cognitive function
  • Lower cholesterol

These are all great benefits of paleo or primal diets. Anybody using these diets should use discretion, however. Technically, one could eat nothing but bacon and eggs on a primal diet, but this wouldn’t be good for your health. 

Cleaning the Plate

Both the primal and paleo diets attempt to realign our current food intake with that of our ancestors. In the debate between primal vs paleo, it’s important to note that not everyone is perfect, and these diets can and should be adjusted to suit individual needs. 

Want to learn more about how you can boost your health and change your life? Check out our other articles on dieting, therapy treatments, and more!

Start Your Day Right: Great Natural Alternatives to Coffee

Start Your Day Right: Great Natural Alternatives to Coffee

Find Some Great Alternatives to Coffee

Let’s face it: we’ve all experienced those mornings when getting out of bed feels like a Herculean task without that morning jolt. Indeed, coffee has woven itself into the fabric of many lives, making it hard to imagine a day without it. However, while coffee itself isn’t inherently bad, excessive consumption can negatively impact your physical and mental health. Fortunately, many natural alternatives to coffee can help you start your day feeling energized and awake. To that end, discover these options below.

1. Matcha

Matcha typically comes in a finely ground powder made from processed green tea leaves. Although it does contain caffeine, the amount is smaller compared to a cup of coffee. Moreover, matcha’s caffeine releases more slowly, which can prevent the jittery feeling coffee sometimes causes. This gradual release is due to the amino acid L-theanine, which moderates the caffeine’s effects. Therefore, as far as coffee substitutes go, matcha is quite healthy.

2. Yerba Mate

Yerba Mate, a popular tea in South American countries like Argentina and Paraguay, offers a viable alternative to coffee. Often enjoyed from traditional cups with metal straws, this tea contains caffeine but in lower amounts than coffee.

3. Guarana

Guarana, a plant native to the Amazon rainforest, produces a stimulating fruit used in many energy drinks. Since the caffeine in guarana metabolizes more slowly in the body, it leads to a more consistent energy release without the intense highs and crashes associated with coffee. Consequently, this makes guarana an excellent healthy coffee alternative.

4. A Cold Shower

For those looking to ditch caffeine altogether, a cold shower provides a refreshing alternative. In fact, nothing else can jolt your system quite like plunging into cold water first thing in the morning. Additionally, cold showers can increase endorphins, boost metabolism, and improve circulation.

5. Morning Yoga

Exercise in the morning can help shake off grogginess. Whether you prefer jogging or hitting the gym, these activities are beneficial. However, an energizing yoga flow offers a gentle wake-up, revitalizing you and preparing you for the day.

Try These Coffee Alternatives Today

If you’re seeking natural and healthy alternatives to coffee, consider these suggestions. Incorporate these exciting options into your routine to energize your day.

For additional natural ways to boost and optimize your energy, we’re here to help. Contact us to explore the treatment options that could work best for you.

4 Easy Ways How to Improve Gut Health

4 Easy Ways How to Improve Gut Health

Trillions of bacteria make up your gut, and most of them are essential for your overall health. However, some bacteria carry diseases that can lead to major health complications in the future. Many factors contribute to the presence of harmful gut bacteria, including your diet and nutrition. By making a few lifestyle changes, you can promote a healthy gut and improve your overall health. Read on for four easy ways to enhance your gut health today.

Firstly, Eat a Balanced and Diverse Diet

With so many different types of bacteria in your gut, you can’t keep them all healthy with a monotonous diet. Each species needs different nutrients to grow and prevent diseases. To promote a healthy microbiome, eat a balanced, diverse diet. Incorporate a variety of foods into your meals, including plenty of:

  • Fruits 
  • Vegetables
  • Legumes
  • Protein
  • Greens

The traditional Western diet lacks diversity, so you should make an effort to introduce a variety of healthy foods into your diet while consuming less sugar and saturated fats. This approach is essential for strengthening your gut health.

Secondly, Eat Plenty of Prebiotics

Prebiotics are foods that promote the growth of healthy bacteria in your gut. These mainly include starches and fibers that your cells cannot digest—instead, your gut bacteria break them down for fuel. While prebiotic supplements are available, you can also get prebiotics naturally from various foods. Some foods high in prebiotic fiber include:

  • Beans and legumes
  • Onions
  • Garlic
  • Berries and bananas
  • Oats

A diet rich in prebiotics has been proven to cultivate a variety of bacteria that promote a healthy gut. Additionally, prebiotics are thought to reduce triglyceride, cholesterol, and insulin levels in those who are heavier in weight; this serves to reduce the risk of conditions like diabetes and heart disease, as well as strengthen the immune system overall.

Thirdly, Take Probiotic Vitamins

Similar to prebiotics, probiotics play a major role in your gut health. Probiotics are essentially live bacteria found in certain foods that have numerous nutritional benefits. When consumed, probiotics can change the composition of your gut microbiome; an improvement for those who are affected by certain diseases. Even without a compromised system, evidence suggests that probiotics can improve the efficiency of your gut microbiome.  However, the easiest way to make sure you’re getting enough probiotics is to take a supplement. Be sure to consult with a doctor before using any supplements to find the right one for you.

Finally, Add Fermented Foods to Your Diet

To naturally improve your gut health, add fermented foods to your diet. Fermented foods often contain probiotics and other nutritional value. Some popular sources include:

  • Yogurt
  • Kimchi
  • Pickled vegetables
  • Kefir
  • Sauerkraut

Visit Amazing Life Chiropractic and Wellness to learn more about improving your overall health today.