Exercise: Low Fitness Associated with Depression in All Body Sizes.

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Exercise: Low Fitness Associated with Depression in All Body Sizes.

After analyzing 20 years of data from the Adults in the Aerobics Center Longitudinal Study to determine the effect of body size on depression risk, researchers found that low fitness levels are more strongly associated with the onset of depressive symptoms than body mass index, waist circumference, or body fat percentage. The authors of the study add that to reduce an individual’s risk of developing depression, they should be encouraged to improve their physical fitness levels, regardless of their body size. American Journal of Epidemiology, February 2015

Mental Attitude: Stress Reduces Our Ability to Deal with Pain.

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Mental Attitude: Stress Reduces Our Ability to Deal with Pain.

Chronic stress can take a mental and physical toll on the body. A new study suggests that stress can affect our ability to withstand physical pain as well. Of the study’s 29 participants, those who experienced higher levels of psychological stress had a significantly lower ability to withstand pain than those with lower stress levels. Lead researcher Dr. Ruth Defrin explains, “Modern life exposes individuals to many, recurrent stressful situations. While there is no way to predict the type of stress we will feel under different circumstances, it is advisable to do everything in our power – adopt relaxation and stress reduction techniques as well as therapy – to reduce the amount of stress in our lives.” Pain, February 2015

Diet: Green Tea & Exercise = Weight Loss.

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Diet: Green Tea & Exercise = Weight Loss.

Green tea extract may aid in weight loss, according to a new study published in the Journal of the International Society of Sports Nutrition. Researchers found that recreationally active participants who took a green tea extract capsule every day for four weeks experienced a body fat reduction of 1.63% compared with a placebo group. They also noted a 10.9% increase in exercise performance among those taking the green tea extract during the four-week study. Lead researcher Dr. Dustin Roberts writes, “In essence, our study showed that the use of a green tea extract could potentially help people to lose weight, if combined with exercise. However, we recognize that a larger scale study is now required.”
Journal of the International Society of Sports Nutrition, January 2015

The Benefits of Personal Training Over DIY Fitness

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In the realm of fitness, there are countless resources available for those who wish to take control of their health and fitness journey. From online workout videos to fitness apps and books, the do-it-yourself (DIY) approach to fitness has never been more accessible. However, while it is possible to achieve results on your own, there are significant benefits to working with a personal trainer that can enhance your experience and outcomes. Here are some key reasons why personal training might be a better option than going it alone.

1. Personalized Workout Plans

One of the most significant advantages of working with a personal trainer is the customization of your fitness plan. Personal trainers assess your current fitness level, consider any health issues, and tailor workouts to meet your specific goals. Whether you aim to lose weight, build muscle, improve endurance, or rehabilitate an injury, a personalized plan ensures that your efforts are efficient and effective. In contrast, DIY fitness often involves generic plans that might not be suitable for your unique needs, potentially leading to frustration or injury.

2. Motivation and Accountability

Staying motivated can be challenging, especially when working out alone. Personal trainers provide the motivation and encouragement needed to push through tough workouts. They help you set realistic goals and celebrate your achievements, keeping you engaged and committed. Additionally, having a scheduled session with a trainer creates a sense of accountability. It’s harder to skip workouts when someone is waiting for you at the gym, ensuring consistency and progress.

3. Proper Technique and Injury Prevention

Proper technique is crucial in any exercise regimen to prevent injuries and maximize effectiveness. Personal trainers are skilled in teaching correct form and providing adjustments to ensure you perform exercises safely. They can identify and correct bad habits that you might not even be aware of. In a DIY approach, improper technique can lead to injuries, setbacks, and decreased motivation. A trainer’s expertise helps mitigate these risks, allowing you to progress safely.

4. Variety and Creativity in Workouts

Boredom is a common issue with self-directed fitness routines. It’s easy to fall into a repetitive pattern, which can lead to plateauing and decreased enthusiasm. Personal trainers keep workouts varied and interesting by incorporating new exercises and equipment. This not only keeps you engaged but also challenges different muscle groups, leading to better overall fitness. Trainers often use creative methods to make workouts fun, ensuring that you look forward to each session.

5. Nutritional Guidance

Fitness is not just about exercise; nutrition plays a critical role in achieving your goals. Many personal trainers offer basic nutritional advice and help you develop healthier eating habits. They can provide guidance on portion sizes, food choices, and meal timing to complement your workouts. While DIY fitness enthusiasts can find nutrition information online, it’s often generalized and may not address individual needs. A trainer’s personalized approach can help you make better dietary choices that enhance your fitness results.

6. Efficient Use of Time

Personal trainers design workouts that maximize efficiency, making the most out of your time at the gym. They structure sessions to target multiple muscle groups and incorporate high-intensity exercises that provide a comprehensive workout in less time. This is particularly beneficial for those with busy schedules. DIY fitness plans may not be as efficient, often leading to longer workouts with less impact.

7. Support and Encouragement

The journey to fitness can be challenging, and having a supportive figure can make a significant difference. Personal trainers not only provide physical guidance but also emotional support. They understand the ups and downs of the fitness journey and offer encouragement and empathy. This support system can be invaluable, especially during tough times when self-motivation wanes.

Conclusion

While the DIY approach to fitness has its merits, the benefits of personal training are substantial. Personalized plans, motivation, proper technique, variety, nutritional guidance, efficient use of time, and emotional support are just a few reasons why working with a personal trainer can elevate your fitness journey. At River East Chiropractic, we offer comprehensive personal training services designed to meet your individual needs. Our trainers are committed to helping you achieve your goals safely and effectively, providing the support and expertise you need to thrive. Consider investing in personal training to unlock your full potential and enjoy a healthier, more active lifestyle.

Optimize Athletic Performance: Weight Training, Sprinting, Chiropractic Care

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Imagine upgrading your athletic abilities from a reliable but ordinary Toyota Camry to the high-speed, precision-engineered performance of a Ferrari. While the Camry is dependable and efficient, the Ferrari is all about power, speed, and agility. This transformation is possible for athletes willing to invest in a comprehensive training program that includes weight training, sprinting, and chiropractic care. Here’s how these elements can work together to enhance your speed, durability, and overall athletic performance.

Weight Training: Building a Strong Foundation

Weight training is the cornerstone of any athletic training regimen. It enhances muscle strength, power, and endurance, all of which are crucial for improving speed and durability.

  1. Strength Gains: By lifting weights, you build muscle mass and increase strength. Stronger muscles can produce more force, allowing you to run faster and perform more explosively.
  2. Improved Power: Weight training, especially when incorporating exercises like squats, deadlifts, and plyometrics, develops power. This is the ability to exert a maximum amount of force in the shortest time, which is essential for sprinting.
  3. Injury Prevention: Strong muscles, tendons, and ligaments are less prone to injury. Weight training helps balance muscle groups and correct imbalances, reducing the risk of strains and sprains.

To optimize your weight training, focus on compound movements that engage multiple muscle groups. Incorporate a mix of heavy lifting with low reps for strength, moderate weights with higher reps for hypertrophy, and explosive exercises for power.

Sprinting: Enhancing Speed and Agility

Sprinting is not just about running fast; it’s about developing the neuromuscular coordination and explosive power necessary to improve your speed.

  1. Fast-Twitch Muscle Fibers: Sprinting activates fast-twitch muscle fibers, which are essential for rapid, powerful movements. Training these fibers through high-intensity sprints can significantly enhance your acceleration and top speed.
  2. Anaerobic Capacity: Sprinting improves your anaerobic capacity, allowing you to perform high-intensity efforts for longer periods. This is beneficial not only for short bursts of speed but also for overall athletic endurance.
  3. Efficiency and Technique: Regular sprinting practice helps refine your running technique, making you more efficient. Proper form reduces wasted energy, allowing you to run faster with less effort.

Incorporate sprint intervals into your training, starting with shorter distances like 30-50 meters and gradually increasing as your conditioning improves. Ensure you have adequate recovery between sprints to maintain high intensity and avoid injury.

Chiropractic Care: Maintaining Peak Performance

While weight training and sprinting build strength and speed, chiropractic care ensures your body stays aligned and functions optimally.

  1. Spinal Alignment: Regular chiropractic adjustments help maintain proper spinal alignment, ensuring your nervous system operates efficiently. This can improve muscle function and coordination, leading to better performance.
  2. Injury Prevention and Recovery: Chiropractors can identify and address biomechanical issues before they lead to injury. They also aid in recovery by reducing inflammation, improving blood flow, and promoting healing.
  3. Enhanced Flexibility and Mobility: Chiropractic care often includes soft tissue work and stretching, which enhance flexibility and mobility. This is crucial for athletes who need a full range of motion to perform at their best.

By integrating chiropractic care into your training regimen, you ensure that your body remains in peak condition, reducing downtime from injuries and enhancing overall performance.

River East Chiropractic: Your Partner in Athletic Excellence

At River East Chiropractic, we offer a comprehensive suite of services to help you transform from a Camry to a Ferrari. Our facility includes:

  • Personal Training: Customized training programs designed to meet your specific athletic goals.
  • Chiropractic Care: Regular adjustments and treatments to keep your body in optimal condition.
  • Massage Therapy: Targeted massage to relieve muscle tension and promote recovery.
  • Acupuncture: Traditional techniques to enhance energy flow and reduce pain.
  • Pilates: Classes focused on core strength and flexibility.
  • Full Gym: State-of-the-art equipment to support all your training needs.

With our holistic approach, you can build strength, enhance speed, and maintain peak performance, ensuring you get the most out of your training. Visit River East Chiropractic and start your journey towards becoming a faster, more durable athlete today.

Obesity and Cancer Risk: The Impact of Weight Loss on Prevention

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Wellness/Prevention: Weight Loss Should Be Part of Cancer Prevention Strategies!

Recent studies underscore the concerning link between obesity and heightened susceptibility to certain cancers, particularly ovarian, endometrial, and postmenopausal breast cancer in women. While the precise mechanisms underpinning this association remain elusive, emerging evidence suggests that obesity-induced alterations in sex hormone levels, insulin resistance, and chronic inflammation may play pivotal roles in fueling tumorigenesis.

Obesity exerts a multifaceted influence on hormonal balance, disrupting the delicate interplay of estrogen, progesterone, and other sex hormones implicated in the regulation of cell growth and proliferation. Furthermore, the presence of excess adipose tissue can precipitate insulin resistance, leading to elevated levels of circulating insulin and insulin-like growth factors that promote aberrant cell proliferation and tumor development.

Chronic inflammation, a hallmark feature of obesity, further exacerbates the oncogenic milieu by fostering a pro-inflammatory microenvironment conducive to tumor initiation and progression. Additionally, adipose tissue itself serves as an active endocrine organ, secreting a myriad of bioactive molecules, known as adipokines, which may exert direct and indirect effects on cancer cell behavior.

Compounding the risk posed by obesity, affected women also face heightened susceptibility to cancer recurrence and mortality, underscoring the urgent need for proactive intervention strategies. Recognizing the pivotal role of lifestyle factors in cancer prevention, experts advocate for the adoption of healthier behaviors among obese women as a cornerstone of cancer risk reduction efforts.

Embracing a multifaceted approach that encompasses dietary modifications, regular physical activity, weight management, and smoking cessation can mitigate the adverse impact of obesity on cancer risk and prognosis. By empowering women to make informed choices and cultivate a healthier lifestyle, healthcare professionals play a pivotal role in stemming the tide of obesity-related cancers and fostering a future marked by improved health outcomes and enhanced well-being.

Best Practice & Research, Clinical Obstetrics and Gynaecology, February 2015

Health Alert: Over 50 Million Non-Smokers in the US Are Still Exposed to Secondhand Smoke!

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Health Alert: Over 50 Million Non-Smokers in the US Are Still Exposed to Secondhand Smoke!

While secondhand smoke (SHS) exposure was cut in half between 1999/2000 and 2011/2012, the Centers for Disease Control and Prevention (CDC) reports that 58 million non-smokers are still regularly exposed to secondhand smoke. Furthermore, the risk of secondhand smoke exposure is higher among minorities, those living below the poverty line, and those living in rental housing. Experts from the CDC add, “Each year exposure to SHS causes more than 41,000 deaths from lung cancer and heart disease among non-smoking adults and 400 deaths from Sudden Infant Death Syndrome, as well as about $5.6 billion annually in lost productivity.”

Centers for Disease Control and Prevention, February 2015

Preventing Compensation Patterns: Optimal Functionality and Performance | Office Approach

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Athletes and the general public alike often develop compensation patterns when mild, non-debilitating injuries go untreated. These compensatory patterns can significantly impact performance, whether in sports or daily activities, often resulting in pain and difficulty in movement. Recognizing and addressing these issues is crucial for maintaining optimal functionality and quality of life.

Our office is dedicated to identifying, correcting, and preventing these dysfunctional patterns as part of our comprehensive care approach, especially for patients dealing with long-term pain. When it comes to acute injuries—those that are new or recent—our focus on preventing these patterns is paramount. Addressing them early can lead to a quicker and smoother return to sports, work, and daily life.

Untreated mild injuries can subtly alter the way we move, causing the body to adapt in ways that are not always beneficial. For example, an untreated sprained ankle might cause an individual to favor the uninjured foot, leading to imbalances and strain in other parts of the body. Over time, these imbalances can cause additional problems, such as knee, hip, or back pain. In athletes, even minor changes in movement patterns can lead to significant decreases in performance and an increased risk of further injury.

Our approach to care involves a thorough assessment of each patient’s movement patterns and injury history. This allows us to pinpoint areas where compensations may be occurring. By addressing these issues early, we can help prevent the development of chronic pain and dysfunction. For those already experiencing long-term pain, our goal is to correct these patterns to restore normal function and alleviate discomfort.

In acute injury cases, early intervention is key. When an injury is fresh, the body is in a heightened state of healing and adaptation. This is the ideal time to ensure that healing occurs correctly and that no maladaptive compensation patterns are established. Our treatment plans for acute injuries are designed to support the body’s natural healing processes while providing the guidance and interventions needed to maintain proper movement and function.

Preventing compensation patterns involves a combination of techniques tailored to each individual’s needs. This may include manual therapies to address soft tissue restrictions, joint mobilizations to restore proper alignment and movement, and corrective exercises to strengthen and retrain affected muscles. Education is also a critical component, as understanding how and why compensations occur can empower patients to make adjustments in their daily lives that support their recovery and long-term health.

For athletes, this approach not only helps in recovering from injuries but also enhances overall performance. By ensuring that movement patterns are efficient and free of compensations, athletes can move more effectively, reducing the risk of future injuries and optimizing their physical capabilities.

In conclusion, the development of compensation patterns following untreated mild injuries can lead to decreased performance and increased pain. Our office is committed to addressing these issues through a comprehensive approach that includes identifying, correcting, and preventing dysfunctional movement patterns. Whether dealing with chronic pain or recovering from a recent injury, our goal is to support our patients in achieving a quick and seamless return to their desired activities, free from pain and with improved functionality. Through early intervention and personalized care, we aim to enhance the quality of life and performance for all our patients.

DAILY HEALTH UPDATE

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DAILY HEALTH UPDATE

Friday, February 27th, 2015 Courtesy of Aberdeen Chiropractic Office:

Mental Attitude: Childhood Neglect May Affect Brain Development. A new study finds that severe childhood neglect may cause structural changes to the brain, but early intervention may reverse such alterations. Researchers found that children who remained in institutional care exhibited structural changes in certain areas of the brain’s white matter which facilitate communication between different areas of the brain. However, they found that children who had been moved from institutional care to foster care had white matter similar to that of children who had never been in institutional care, suggesting that the movement to foster care reversed the white matter abnormalities. The researchers write, “Our findings have important implications for public health related to early prevention and intervention for children reared in conditions of severe neglect or adverse contexts more generally.” JAMA Pediatrics, January 2015

Health Alert: Chemical Exposure May Drive Earlier Menopause in Women. Researchers have discovered that women exposed to high levels of certain chemicals found in household items, personal care products, plastics, and the environment typically begin to experience menopause two to four years earlier than women with less exposure to these chemicals (which include PCBs, pesticides, phthalates, and furan). Senior study author Dr. Amber Cooper adds, “Many of these chemical exposures are beyond our control because they are in the soil, water, and air. But we can educate ourselves about our day-to-day chemical exposures and become more aware of the plastics and other household products we use.” The research team recommends further research to determine how much exposure is needed to impact female health.

PLOS ONE, January 2015

Diet: Oatmeal for Breakfast = Fullness & Lower Calorie Intake at Lunch. Your breakfast choice may affect how full you feel during the rest of the morning and how much you eat for lunch. Scientists from the New York Obesity Nutrition Research Center at Mount Sinai St. Luke’s Hospital report that having oatmeal for breakfast results in greater fullness, less hunger, and fewer calories eaten during lunch compared with those eating a ready-to-eat cereal for breakfast. The researchers believe that the greater satiety effect of oatmeal cereal compared to sugared ready-to-eat cereal or water might be due to slower gastric emptying, as they found that oatmeal took longer to leave the stomach.

Annals of Nutrition and Metabolism, January 2015

Exercise: Elderly COPD Patients Benefit from Home-Based Rehabilitation with a Pedometer. A small-scale study found that older patients with chronic obstructive pulmonary disease (COPD) achieved greater improvements in physical function when they used a pedometer in conjunction with their home-based pulmonary rehabilitation. The researchers believe the pedometer helps to motivate patients to be more active when they have viewable feedback. Respiratory Medicine, January 2015

Chiropractic: More Sitting Time More Neck and Shoulder Pain. According to a study involving 118 males in blue-collar jobs across a variety of industries, those who spend nearly the whole workday sitting are nearly three times more likely to experience neck and shoulder pain than workers who spend more than half the workday on their feet.
International Archives of Occupational and Environmental Health, February 2015

Wellness/Prevention: Remember to Use Sunscreen. The use of sunscreen is vital in preventing sunburn and the future development of skin cancer. The Cleveland Clinic suggests wearing sunscreen if you spend several hours outdoors, have fair skin and burn easily, ski frequently, work in your garden, or sunbathe. The Cleveland Clinic, January 2015

Quote: “Life is so short. I would rather sing one song than interpret the thousand.” ~ Jack London

For More Information on Back Pain, Neck Pain, Headaches, Carpal Tunnel Syndrome, Fibromyalgia, and Whiplash, and To Sign Up For Our Daily Health Update Emails, Go To:

http://www.aberdeenchiropracticblog.com

This information should not be substituted for medical or chiropractic advice. Any and all health care concerns, decisions, and actions must be done through the advice and counsel of a health care professional who is familiar with your updated medical history.

Daily Affirmation

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🌟 Need a boost of positivity and mental wellness today? Join me for a daily dose of affirmations and meditation to nurture your mind and soul! ☀️ Let’s cultivate self-love, confidence, and gratitude together while also prioritizing our mental health. Remember, you’re amazing and capable of anything you set your mind to! 💪 #DailyAffirmations #MentalWellness #PositiveVibes #SelfLove #Meditation #Motivation #Empowerment #Happiness #Gratitude #BelieveInYourself #Positivity #SelfCare #Inspiration #YouAreEnough #ConfidenceBoost #AffirmationNation #StayPositive #InnerStrength #Mindset #TikTokAffirmations #Wellness #GoodVibesOnly