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Tips for a Healthier Heart

Tips for a Healthier Heart

Did you know that heart-healthy activities like exercise can cause you to live longer? Use this guide to learn tips to maintain a healthier heart.

Exercise

Tip one for a healthier heart, exercising, particularly cardio, can be a great way to get the blood pumping and exercise your heart.

There are tons of great ways to get out there and keep your heart happy, like running, biking, or swimming. Try going for a hike on the weekends to keep your heart working hard and your mind clear and relaxed.

Avoid Unhealthy Habits

Did you know that smoking can be a massive risk factor for conditions like heart disease?

Don’t let caring for your heart come second to a harmful habit. Cut down today to reap the benefits for your long-term health.

Eat Healthier Fats

There are foods you can eat that will do the heavy lifting of maintaining your heart health.

Some fats are healthy, some not so much. Unsaturated fats, and specifically omega-3, are the way to go when it comes to including heart-healthy fats in your diet.

Use this section to learn about the types of fats that can help your heart health. 

Nuts and Seeds

Fight cardiovascular disease with healthy fats found in foods like nuts. Some of the most common nuts that include that heart-healthy dose of fat include:

  • Almonds
  • Pecans
  • Walnuts
  • Pistachios
  • Cashews
  • Other tree nuts

Seeds also contain this healthy fat, including sunflower seeds.

Avocados

Try adding a slice of this delightful food to your sandwiches, salads, and more to improve heart health.

Fish

Did you know that fish can be a massive source of omega-3 fatty acids? Use fish in your recipes as your meat source so that you can tailor meals to your heart health.

Avoid Saturated Fats

This type of fat can be found in foods like butter, milk, yogurt, and meats. Be sure to limit your intake of saturated fats as you turn your focus to increasing healthier omega-3 fatty acids.

If you’re wondering how to improve heart health, swapping saturated fats for unsaturated is a great start.

Address and Minimize Stress

Stressing out can be your ticket to the hospital if you can’t find ways to manage it. Being overwhelmed with stress can lead to heart problems if you aren’t careful about managing it.

Activities that help to reduce stress in the body, like physical activity and chiropractor services, can help.

Activities that help you clear your mind and focus on the good things, like yoga or meditation, can also be great to help maintain heart health.

Jumpstart Your Heart Health Today

Holistic, full-body health is the best way to take care of the heart. Maintaining a strategic diet, exercise, and healthy habits are the perfect stepping-off points to taking your heart health seriously.

Schedule an appointment today to get started as a new patient for chiropractor services and more. You are only a few steps away from a healthier heart.

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.

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.

4 Reasons To Stop Drinking Energy Drinks and Healthier Alternatives

4 Reasons To Stop Drinking Energy Drinks and Healthier Alternatives

Did you know that a growing body of scientific evidence shows that energy drinks can create major health problems for young adults and children?

Energy drink manufacturers claim that their products can improve concentration and make you feel more alive. What they don’t tell you is that they can also rot your teeth, interrupt your sleep cycles, and increase your blood pressure.

This is why it’s so important to seek out healthier alternatives to energy drinks. If you want to find out more, read on and we’ll tell you what you need to know.

1. Bad for Your Heart

Because it’s so effective at helping people stay alert, energy drinks contain lots of caffeine. Many people don’t realize that if they consume too much caffeine in one day, they’re likely to develop health issues. This includes heart palpitations, higher blood pressure, and increased heart rates.

Since most energy drinks contain anywhere between seventy and one hundred and forty milligrams of caffeine, you only need to drink several beverages per day to do damage to your heart.

Energy drinks are particularly harmful to those who have preexisting heart conditions such as heart disease.

2. They Have Lots of Sugar

Most of these drinks have more than twenty grams of sugar per eight-ounce serving. This is more than half of the total amount of daily sugar that the American Heart Association recommends.

When too much sugar is in the body, it starts to become inflamed, a condition that is linked to many chronic diseases. Too much sugar can also increase the risk of obesity, type II diabetes, and liver disease.

3. Don’t Ever Mix With Alcohol

Did you know that mixing energy drinks with alcohol can alter your intoxication levels? This often makes people feel less sensitive to the effects of alcohol even though they are still intoxicated. This can make people think that they’re able to do things that they shouldn’t be doing while drinking.

People who mix these drinks with alcohol are also more likely to binge drink. Since binge drinking can create problems such as liver disease and memory problems, it’s important to seek out healthier alternatives when you’re consuming alcoholic beverages.

4. Energy Drinks Can Be Harmful to Young People

Youth and adolescents are still growing, and their bodies are not always ready to handle the effects of these drinks. Teens and youth who consume these drinks put themselves at risk of developing conditions such as cognitive under-development, difficulty sleeping, and an increased risk of developing mental health conditions.

How to Stop Drinking Energy Drinks

If you want to stop drinking energy drinks, the best thing you can do is find healthy alternatives. Instead of reaching for an energy drink before you start your day, consider making yourself a cup of green tea.

Another healthy alternative is ginkgo balboa. Though this species of tree has been used in China for many centuries, only recently has it gained popularity in the West. The plant will boost your energy. It also treats circulatory problems and issues related to respiration.

It will also be easier to stop drinking energy drinks if you change your diet. It’s a great idea to limit the amount of sugar and processed foods you consume. Instead, start consuming plenty of green juices, smoothies, and whole grains.

Avoid Energy Drinks and Seek Healthier Alternatives

There are many reasons why you should avoid energy drinks and choose healthier alternatives. They are bad for your heart. Since they contain so much sugar, they increase the risk of developing chronic diseases such as diabetes.

Do you need help to treat health conditions related to consuming energy drinks? Make the change and switch to healthier alternatives.