Healthy Thought

Invest In Your Health

Most people tend to give more thought and energy toward their financial future, with minimal thought to their health future.  Whatever you do today, will affect your health in the future.  While we may all know of someone that leads an "unhealthy" lifestyle and "they seem to be fine," when you look at the big picture, studies after studies show a direct correlation between lifestyle patterns and future quality of life.  Fortunately, it's really not so complicated, either.  There are many things you can do, but here are just four:

1. Allow your body to heal.  The most significant healing takes place when we sleep.  While we are meant to be physically and mentally active during the day, at night we sleep to recover and heal from within, so we are ready for another day.  If you are not getting adequate rest and sleep, your body is not getting a chance to recover, rejuvenate, and heal properly.  Your sleeping habits are the foundation for a healthy lifestyle.
2. Mobilize your joints.  Every joint in your body thrives on motion.  Your joints don't have a direct blood supply, so to stay healthy they require motion to pump the nutrients in.  So you should put every joint in your body through its full range of motion, every single day.  Otherwise, your joints will start to degenerate sooner than later.  This also stimulates your brain and nervous system, because your joints are full of motion nerve receptors, which are essential for keeping you functioning properly.  A simple and fun way to do this is by dancing to a nice song on a daily basis.
3.  Eat raw vegetables.  While many people do eat fruit regularly, it's more important to have more raw vegetables.  They are low in sugar, high in fibre, and packed with essential vitamins and minerals that your body can absorb and assimilate.  But try to make sure the vegetables are as close to natural as possible, preferably organic and not genetically modified (GMO).
4. Walk for exercise.  We are designed to walk.  If we take that away from our lifestyle, all sorts of problems develop.  You should take a brisk 20 minute walk at least three times a week.  This is also essential even if you do other types of exercise.  Nothing substitutes walking.

As a society, we've been led to believe that we are inevitable victims of disease.  Whether it's from viral infections, diabetes, cancer, arthritis, or just "getting older."  While we may not be able to prevent all disease, we can strengthen our bodies and minds so we are able to pick ourselves up again when we do fall, both literally and figuratively.  It all depends on your daily choices.  So invest time and energy in your most valuable resource:  your body, mind and soul; and you will reap the benefits of an active, joyful, and productive life.  All the money in the world cannot buy your health back.  As Ralph Waldo Emerson once said, "The first wealth is health."

Healthy Exercising: Dancing

One of the main reasons that most people don't exercise regularly is not due to lack of time, but because most types of exercise becomes quite boring and monotonous very quickly.  If it's not fun, most people won't keep doing it regularly.  One of the most ancient forms of keeping fit and having fun is dancing.  It can be found in nearly every culture around the world and forms an integral part of being human.  It turns out that there are also many health benefits of dancing, including emotional, spiritual, and physical ones.  So regardless of your age or fitness level, this is a great way to keep you body in motion, while reconnecting your mind, body and soul.

http://www.naturalnews.com/036481_dancing_physical_health.html
http://niagp.co.za/index.php
http://www.dancingdivas.co.za/studios/centurion/

"Sitting Is Killing You"

Healthy Thought

"Be yourself; everyone else is already taken."  

- Oscar Wilde

For more information:
http://www.huffingtonpost.co.uk/2012/02/08/august-landmesser-hamburg-shipyard-worker-who-refused-to-make-nazi-salute-photo_n_1262876.html
http://en.wikipedia.org/wiki/August_Landmesser

Healthy Thought

Sugar: Addictive and Toxic

     If you haven't figured this out yet, the processed food industry does not have your long-term health in its best interest.  This is an ad from probably more than fifty years ago, which encourages all parents to start their children as soon as possible on "a strict regimen of sodas and other sugary carbonated beverages right now, for a lifetime of guaranteed happiness."  And they claimed that "laboratory tests" were done proving the "benefits."  Well, happiness may be a short-term effect, but in the long run, sugar has been linked to heart disease, cancer, obesity, diabetes, and many other chronic diseases.
    And as it turns out, sugar is one of the most addictive substances known to man; apparently more addictive than cocaine.  Our brains require a minimal amount of sugar to function, so we have an innate desire to seek it out and consume it.   Unfortunately, the food industry has used this to their advantage to sell their colas, sweets, cereals, sauces, and countless other processed foods.  Sugar also promotes inflammation, increases the acidity of your body, and keeps you from functioning properly.  And as many studies are showing, the sugar substitutes are also bad for you.  Nature already provides us with abundant forms of sugar in fruit, vegetables, nuts, and grains, so eliminate all forms of sugar from your diet and you will feel the difference.

For more information:
http://www.activistpost.com/2013/01/sugar-and-saccharin-more-addictive-than.html
http://www.naturalnews.com/037737_sugar_consumption_public_health_gm_beets.html
http://www.livescience.com/18244-sugar-toxic-regulations.html

Healthy Video: In Sickness and In Movement

A wonderful video to watch if you're ever feeling lazy to get out and get moving. We are meant to be in motion. Our bodies are truly amazing if we allow it to be.

Enjoying The Birds

It seems that my indigenous gardening adventure has turned me into a bird-watcher.  I suppose it's a logical progression, as the local plant life attracts more wildlife, with the most conspicuous being the vibrant birdlife that we are so blessed to have here in Southern Africa.  I appreciate this even more after a recent trip to the USA, where I would be lucky to see 4 birds during my 30 minutes of morning exercise.  And this was next to a lake, where you would expect even more birds.  In contrast, here in my garden, in that same amount of time, without even looking for them, I can see more than 40 birds, consisting of more than 15 different species.  This is one of the reasons I now prefer exercising outdoors.  Unfortunately, my gym membership is in danger of lapsing, because I did not attend the gym the annual prescribed amount of times, despite the fact that I exercise almost every day.  When I did frequent the gym, I felt the need to always have music, while when I'm outdoors, the birds produce all the music that I need, keeping me alert for different sounds from birds I have not seen yet.  Watching the birds has also proven to be educational.  In contrast to the dynamic activity level of birds, I've realized that being physically active is something that's missing in the lives of most people living a "modern" lifestyle.  Most of us don't have to walk much, lift much, or carry much.  Everything is automated, available a short drive away at the nearby store, and with communication made so easy, we don't have to bother going to visit our friends and family.  In the end we are less active, and I firmly believe that our health suffers as a result.  When birds wake up in the morning and start foraging for food and reinforcing their nests, they are physically active until the sun goes down.  Many lessons can be learned from nature, as long as we are there to observe.

Chiropractic Improves Quality of Life

A recent study revealed that specific spinal adjustments to C1 (the upper-most vertebra in the spine) improved the quality of life for 19 patients that were diagnosed with Chronic Fatigue Syndrome (CFS).  The subjects were checked and adjusted, if necessary, for a period of 6 months and all showed a significant increase in general health.  This is encouraging for those that struggle with problems like CFS, since medically this can only be treated with drugs that simply cover up the symptoms, while creating other problems due to long-term side effects.  However, if your spine, especially C1, is subluxated or "out of sync," the nerve dysfunction which results can have far-reaching effects, especially if the problem persists for a long period.  For most people, subluxations are the result of trauma, but the effects are not always felt immediately.  So it is essential to have a chiropractic examination of your spine after any sort of trauma, physical or emotional, as the effects can be stored in your nervous system for years before you become aware of symptoms.

http://uppercervicalsubluxation.sharepoint.com/Pages/2012_1226_cfs.aspx

Avoid Sitting When Exercising

Sitting forces your spine to be unnaturally passive, which is a main reason why sitting is bad for your health and well-being.  Our spines are designed to be mobile, dynamic, flexible, and resilient.  With the increasing prevalence of vehicles, computers, and TV's, many people spend most of their days sitting.  Unfortunately, many people also exercise while sitting or lying down, which simply does not help, since your spine thrives on motion.  By exercising while standing, your nerve receptors, spinal joints, and the hundreds of surrounding ligaments and muscles are activated to support you and thereby strengthen your back.  And apparently, you also burn 3 times more energy when you're standing, in comparison to sitting.  If you enjoy cycling, make sure the rest of your exercise routine does not involve sitting or lying.  So stay on you feet and give your spine and legs what they yearn for.  As your spinal column strengthens, your whole body will feel the benefits.

For more information:
http://news.discovery.com/human/is-sitting-the-new-smoking-120301.html
http://www.prevention.com/fitness/fitness-tips/how-sitting-too-much-could-shorten-your-life
http://healthland.time.com/2012/07/10/get-up-sitting-less-can-add-years-to-your-life/
http://www.livestrong.com/article/22400-standing-exercises/

The Many Benefits of Yoga

I once read that yoga was developed through the observation of animal behavior.  If you've ever had a dog or cat, you've noticed that they do stretch regularly.  In contrast, aside from those that exercise, most people never stretch.  There are many forms of stretching for humans, but yoga is the oldest and most popular system, involving stretches, poses, simple meditation, and breathing techniques, to reconnect your mind and body.  In recent years, this practice has become more mainstream, as more and more studies are revealing that yoga is not only good for keeping you supple, but also helps you to function better.  The health benefits seem to be endless, as recent studies have shown that yoga can help to control depression, normalize blood pressure, reduce inflammation, relieve arthritis, and even to lose weight.  There are many places where you can learn from qualified instructors, including most gyms, but there are also numerous websites, videos, and books available if you prefer to learn on your own.  Regardless of where you learn and what you call it, you should at least develop a daily stretching routine that suits you.  It's important to make sure your spine is in sync first, as long-standing subluxations might worsen without proper care first.  The goals of chiropractic and yoga are similar and just another very important ingredient to add to your wellness lifestyle.

For more information:
http://yogacenturion.co.za/
http://yogaconnection.co.za/
http://www.naturalnews.com/yoga.html
http://www.yogajournal.com/health/1634

A Walk in the Park to Cheer You Up

As the rate of depression seems to be increasing in the developed world, more and more people are turning to recreational and prescription drugs.  While these may help temporarily, they certainly don't solve the problem and often lead to more problems later on.  In my opinion, one of the main reasons for the rapid rise in depression is urbanization.  As we get further and further away from nature, people seem to have a more difficult time coping with life's challenges.  Many scientists are now verifying this.  One study showed that people are less depressed and less tense after spending time walking in a park rather than a shopping mall.  Another study showed that people are more altruistic, less materialistic, and kinder to their fellow humans when shown nature pictures, rather urban pictures.  So spend more time in your garden, take walks in our many local parks, and enjoy feeling more connected to the power that heals you.  You'll see, life will get much easier as result.

For more information:
http://www.naturalnews.com/037693_nature_deficiency_mental_health_benefits.html
http://www.reuters.com/article/2011/12/12/us-antidepressants-idUSTRE7BB0MT20111212
http://www.naturalnews.com/034447_antidepressant_drugs_depression_symptoms.html
http://www.naturalnews.com/036482_prescription_drugs_side_effects_elderly.html
http://www.tshwane.gov.za/Services/Nature%20Conservation/Pages/default.aspx
http://www.tripadvisor.com/Attractions-g312583-Activities-c45-Pretoria_Gauteng.html

Healthy Exercise: Interval Training

Being physically active is what we are designed for.  Unfortunately, as modern life becomes more mechanized and computerized, more people are leading sedentary lives.  I recently read a book from the 1860's where the author was already lamenting the fact that people are sitting too much.  I'm sure he would cringe if he saw how things have turned out.  On the bright side, there are ways to exercise in short periods while also maximizing the benefits.  One example is interval training, which has been an essential part of training for elite athletes for decades.  In fact, even during my rowing days over 20 years ago, this was a key part of our strengthening and conditioning.  The principle is quite simple:  short bursts of intensive exercise, mixed with longer periods of moderate exercise.  By increasing the intensity in short intervals, this allows you to also shorten the total time that you are exercising.  The type of exercise depends on your preference and your fitness level, but it could be as simple as alternating between brisk walking and sprinting.    Interval training is a great way to get the most out of limited time, burns fat faster, gets your spine in motion, and makes exercising more interesting.  So stay active and enjoy the benefits.

For more information:
http://en.wikipedia.org/wiki/High-intensity_interval_training
http://www.mayoclinic.com/health/interval-training/SM00110
http://www.sciencedaily.com/releases/2007/06/070627140103.htm

Inflammatory Foods You Should Avoid

Inflammation is often a key component of many health problems, usually leading to dysfunction, discomfort, and pain. Many people resort to anti-inflammatory drugs to counter this problem, merely covering up a symptom.  By improving the motion and function of the spine and nervous system, we help our patients to deal with the inflammation naturally.  Lifestyle changes are also essential, as more and more studies are showing that diet plays an essential role in preventing and reducing inflammation.  The following foods are considered inflammatory, keeping you from healing properly, and should be avoided as much as possible: sugar, common cooking oils, trans fats, dairy, feed-lot raised meat, red meat, processed meat, alcohol, refined grains, and artificial food additives, such as MSG and aspartame.   Persistent spinal subluxation patterns can also be due to over-consumption of these inflammatory foods. So if you eat none or at least less of these foods, your spinal column will adapt faster and you probably won't have to see me as often either.

http://www.chicagonow.com/clean-convenient-cuisine/2010/09/best-and-worst-top-10-most-inflammatory-and-anti-inflammatory-foods/

http://mystateoffitness.wordpress.com/2012/05/15/inflammation-the-secret-killer-and-strategies-for-the-fight/

http://www.dailymail.co.uk/health/article-1215116/The-simple-diet-fight-arthritis-Alzheimers-disease.html

Mobile Nature Reserves

A recent ground-breaking study found that about 1 to 3% of our body mass consists of bacteria and other microscopic organisms!  In fact, these researchers discovered about 10,000 different species, with a total number in the trillions.  This equates to about 2 to 3 kg for each person!  While most of us think "sickness" and "disease" when we hear the word 'bacteria,' these tiny organisms actually help to keep us healthy and fight disease, alongside our own defences.  So in many ways, we are like mobile nature reserves.  As one of the principal researchers said, "You can think of our ecosystems like you do rain forests and oceans, very different environments with communities of organisms that possess incredible, rich diversity."  Preserving this nature within us keeps us functioning optimally and it seems that the war on germs may do us more harm than good.  

http://www.livescience.com/20929-microbes-healthy-humans-microbiome.html
http://www.dailymail.co.uk/health/article-2159087/Healthy-people-share-bodies-10-000-species-germs.html

When Life Gives You Lemons

While one of my duties is to teach my patients how to live a healthier life, I often find myself on the other side, learning from my patients.  For several months, one of my regular patients mentioned the benefits of drinking warm water with freshly squeezed lemon juice every morning, saying she hasn't had a cold in over 2 years.  I finally decided to try it myself earlier this year and I've been hooked ever since, as it certainly seems to have a positive effect.  It turns out that lemons are alkaline-forming in our bodies and have numerous health benefits, including preventing colds, heart disease, osteoporosis, cancer, and many other ailments.  I even found a health book at a local bookshop devoted solely to lemons, called "The Miracle of Lemons," authored by a medical doctor.  Everyone can benefit, but lemon juice should always be consumed in a diluted form:  half a lemon with warm water if you weigh less than 70 kg, and a whole lemon if you weigh more.  So when life gives you lemons, make the most of it and enjoy the rewards!

For more information:
http://health-tipz.blogspot.com/2009/07/25-health-benefits-of-lemon.html
http://www.quantumbalancing.com/news/lemon%20water.htm
http://www.earthincommon.com/nutrition_01-article.html
http://whiteonricecouple.com/garden/lemon-tree-for-container-gardening/
http://maxwellsci.com/print/bjpt/v2-119-122.pdf

Nature's Indoor Air Filters

One of the reasons that we thrive on this planet is because of our mutually beneficial relationship to plants.  Without plants, there would not be enough oxygen for us and the rest of the animals.  Recent studies have shown that plants do much more than that, as they also detoxify the environment we live in.  Unfortunately, many of us spend most of our time in indoors, away from nature and plant life.  However, shade-loving plants are a wonderful and practical addition to your home or work, making a significant impact on indoor air quality.  A recent study done by NASA found several plant species to be exceptionally effective in purifying the air we breathe, even prompting them to use them in future space stations.  The plants found most effective for removing air pollutants are:

• English Ivy (Hedera helix)
• Spider plant (Chlorophytum comosum)
• Golden pothos or Devil's ivy (Scindapsus aures or Epipremnum aureum)
• Peace lily (Spathiphyllum 'Mauna Loa')
• Chinese evergreen (Aglaonema modestum)
• Bamboo palm or reed palm (Chamaedorea sefritzii)
• Snake plant or mother-in-law's tongue (Sansevieria trifasciata 'Laurentii')
• Heartleaf philodendron (Philodendron oxycardium, syn. Philodendron cordatum)
• Selloum philodendron (Philodendron bipinnatifidum, syn. Philodendron selloum)
• Elephant ear philodendron (Philodendron domesticum)
• Red-edged dracaena (Dracaena marginata)
• Cornstalk dracaena (Dracaena fragans 'Massangeana')
• Janet Craig dracaena (Dracaena deremensis 'Janet Craig')
• Warneck dracaena (Dracaena deremensis 'Warneckii')
• Weeping Fig (Ficus benjamina)
• Gerbera Daisy or Barberton daisy (Gerbera jamesonii)
• Pot Mum or Florist's Chrysanthemum (Chrysantheium morifolium)
• Rubber Plant (Ficus elastica)

Luckily, most of these species are quite commonly available.  Be sure to choose wisely, place it correctly, and give it the care that it deserves.  If you care for your plants, they will also care for you, literally.  So bring a bit of nature into your home or office, so you can breathe easier and also get healthier.

http://www.naturalnews.com/035593_indoor_air_plants_detox.html
http://en.wikipedia.org/wiki/List_of_air-filtering_plants

Sleeping Pills Can Kill

A recent study found that people taking sleeping pills are 3.5 times more likely to die suddenly and have a 38% increased risk of cancer.  Apparently, sleeping pills are just has bad for you as cigarettes.  This is shocking, but not surprising when you consider that sleeping pills are not only addictive, but also have a devastating effect on the function of your nervous system.  It also shows that while sleeping pills may help you sleep, you are not receiving the countless recuperative and healing benefits of natural sleep.  Here are some simple things that you can do to improve your sleep naturally:

1.  Exercise regularly.  We are meant to be physically active, so the sedentary modern lifestyle simply does not release the stored energy which we build up in our minds and bodies.  If you're not physically exerting yourself for 30 minutes at least 3 times a week, your body is missing something and your lifestyle is out of balance.
2.  Stretch every day.  To release tension built up in your body, daily stretching is also essential to help you relax, especially when you sleep.  And not only for your muscles, but also for your tendons, ligaments, bones, and especially your nerves.
3.  Avoid electromagnetic radiation before bed.  We are surrounded by cell phones, TV's, and computers these days, so it's not surprising that the quality of sleep seems to be deteriorating worldwide.  I strongly believe that our modern technology has played a role in this.  For at least one hour before going to bed, avoid using the TV, cell phone, cordless phone, computer, etc.  There are many other options once you think about it.  Also, avoid sleeping with the cell phone at your bedside, as studies have shown that these devices do in fact disturb sleep patterns.
4.  Establish a sleep routine.  We are creatures of habit, so you should go to bed and wake up at the same time every day, even on the weekend.  Napping can help to catch up, but limit them to no more that 30 minutes to avoid disrupting your night-time sleeps.
5.  Eat more lettuce.  Lettuce has been found to help people sleep better.  So if you're feeling peckish before bedtime, this is the perfect snack.
6.  Professional help.  Most of our patients find that they usually sleep better when their spines are in sync, so chiropractic care can help by releasing tension in your nervous system and helping you to relax easier.  You can also try other natural approaches, such as acupuncture,  reflexology, homeopathy, etc, to help you to function better.  Also, poor sleep may be a symptom of underlying pathology, so if all else fails, you should visit a holistically- minded medical doctor.

Finally, with winter coming soon, remember to sleep a little longer, like the rest of nature.  Proper sleep is absolutely essential, to allow your body to heal and recover from the effects of gravity, life, and the constant flow of new information and challenges.  The world is always a better place when you've slept well, naturally.

http://www.bbc.co.uk/news/health-17177005
http://www.naturalnews.com/035162_sleeping_pills_sudden_death_risk.html
http://www.dailygossip.org/sleeping-pills-ruled-to-present-the-same-risks-as-cigarettes-2621
http://www.medicalnewstoday.com/articles/94715.php
http://www.healingfoodreference.com/lettuce.html

Are You Part of the Solution?

One of the things I love about our planet is our natural environment.  So when a recent study ranked South Africa at only 128th out of 132 countries in what is called the "Environmental Performance Index," I was disappointed to say the least. While SA does rank well when it comes to biodiversity, forest cover, and land set aside for nature reserves, we are one of the biggest polluters in the world.  There are many reasons why we rank so low, including the fact that most of our electricity is produced through coal, but the way each of us as individuals live our lives can make a difference.  Whatever little each of us can do, will make our land a better place for our children and grandchildren, as well as our wildlife.  And it goes without saying that our environment plays an essential role in our own health.  So to help in the cause, I have attempted to play my role.  I have planted about 12 small water-wise and wildlife-friendly indigenous trees in the last 6 months, helping to absorb the excess carbon produced by modern living. Also, I have once again found a reliable paper recycling service, so the numerous sheets of head-rest paper which we use every day does not contribute to our ever-growing mountains of refuse.  There are many other things that we can do individually, but every little bit will help.  As the old saying goes, "If you're not part of the solution, you're part of the problem."  So are you part of the solution?

http://epi.yale.edu/dataexplorer/countryprofiles
http://www.growwild.co.za/
http://witkoppenwildflower.co.za/
http://www.paperpickup.co.za/default2.asp