A recent survey by the Better Sleep Council indicated that almost 70 percent of U.S. women sleep less than the recommended eight hours per night and more than 50 percent of men report the same. If you are not getting enough shut-eye, then take heed, because lack of sleep has been linked to increased health risks in a number of areas such as heart disease, obesity, and chronic fatigue.
So, why are we having trouble getting enough sleep? Stress from work or family, anxiety, illness, allergies, diet factors such as too much caffeine, sugar, or alcohol, are just some of the reasons.
Here are some common sense hints for getting you the sleep your body deserves:
1. Get plenty of regular exercise and try to complete your workout at least three hours before bedtime. Exercise increases the amount of deep sleep you get. Aerobic exercise each day and weight lifting two-three time per week is optimum.
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Happy Early Spring!
I’ve been excited about launching our new website, our recent presence on Facebook and writing this blog and yet it’s been a stressful time too. I realize that it’s difficult for me to look at something, anything, without wanting to make changes to it and to just be OK with it. Sometimes I feel like a dog perpetually gnawing on a bone. I think that perfectionism is a common personality trait but some of us can really relate to this tendency to get into an ”analyze-paralyze” state.
Many of us think of heart disease as a disease that kills primarily men. In a 2000 Yale University study, 250,000 women died from heart disease, compared to 40,000 who died from breast cancer. This is a huge difference. The study also showed that in women who have a heart attack before the age of 75, the risk of the chance of mortality is much higher in comparison to their male counterparts. Many times women do not realize that they have heart disease due to the fact that their symptoms may present differently than the “typical heart attack” symptoms of crushing chest pressure with pain radiating down the arm. Women may experience a “gastritis” or “reflux” feeling, along with a headache or neck pain.
Before you can take a deep breath “in”, you have to give one away “out”. Because, when you’ve been breathing in a short, shallow manner (from your chest), if you try & take a deep inhale, you just can’t do it. All you can do is take a more labored, shallow breath from your chest. That will give you all the air you need, but it won’t feel “good”.
Breathe very shallowly a few times, and then try to take a deep breath. When you breathe in this shallow manner, you get all the air you need to live, but you can also get other symptoms which contribute to a panic attack.
As a chiropractor and avid runner, I’m constantly asked by patients – and prospective patients – how chiropractic Spinecare can help maximize athletic performance and minimize injury. My response is that without chiropractic care, it is virtually impossible to be the best runner you can be. I experienced this personally over years of running, prior to having my own spine adjusted, and Dr. Sherwood and I have witnessed it first-hand with numerous patients who comment on how much better they run once they receive chiropractic care.
Here are reasons why chiropractic is essential for runners:
Once again it’s that special time of year where we all gather to eat, drink and be merry. The temptation to overindulge is lurking around every buffet table or kitchen counter this season. Here are a few tips to satisfy your appetite this season without overeating: 
1) Eat a small healthy snack such as fruit, soup, or yogurt beforehand to prevent you from going into that office party completely starving! It’s like going to the grocery store when you’re hungry. You end up buying more than you need and the same goes for eating. Don’t let your eyes get bigger than your stomach!
Carbohydrates are essentially sugars needed by the body to provide energy. Under the best of circumstances your body can break carbohydrates down quickly and efficiently.
What Are Good Carbs?
Good carbohydrate foods are those that are still in their natural state and have not been processed or altered by people or machines.
Good carbohydrates are nutritious. Good carbohydrates are rich in vitamins, minerals, and nutrients and fiber that will give you energy over a long period of time and a sense of feeling full. Foods that are high in fiber will also lower cholesterol levels and assist the body in removing toxins. Good carbohydrates generally have a low glycemic index. Foods with a low glycemic index will support the body nutritionally and not cause a spike in blood sugar.
Here are examples of good carbohydrate foods:
Fruits
