|
To: You
Maximize
Your Balance
 The feet are very important in balance and
posture because they are loaded with proprioceptive sensors. These sensors
are constantly sending signals to the brain, which then sends signals back
down the spinal column to the muscles telling them when to contract and
when to relax. Every movement from standing to walking, running and jumping
is controlled by this system.
Many chiropractors are specially trained to evaluate the structural
integrity of the arches of the feet to see if they are a contributing
factor to postural stress. Supporting the arches of the feet with a
custom-made orthotic device (insert) that you wear in your shoes has been
shown to block the abnormal foot motions that create a twisting stress in
the knee, hip, pelvis and spine and that improves balance and posture. The
messages sent from the feet to the brain are done so more efficiently when
the arches are properly supported.
In addition to chiropractic adjustments and spinal pelvic stabilization
with orthotic inserts, there are certain activities that promote balance
and don't require any special equipment:
|
|
Begin
by standing on one leg for 30 seconds and then shift to the other side.
Practice this until you can consistently stand on each leg without losing
your balance.
|
|
|
Stand
on one leg with your arms crossed for 30 seconds and then do the same
while standing on the other leg. Crossing the arms adds complexity to the
amount of information going to the brain from the sensors in the muscles
and joints.
|
|
|
Stand
on one leg with your eyes closed for 30 seconds. (Be sure you are in an
area where you can support yourself if needed. Stand next to a doorway or
have a chair available to reach out to for support.) Repeat with the
other side. Closing the eyes increases the difficulty of the exercise by
removing one of the systems of balance.
|
|
|
Stand
on one leg, close your eyes and cross your arms for 30 seconds. Repeat
with the other side.
|
Talk to your doctor about the importance of balance and proper posture,
and how the two of you can work together to help maintain both for a
lifetime.
Read
More
Steps
to Better Health
 Today, we know more than ever about how our bodies
deteriorate over time and our vulnerability to diseases. Health
practitioners are rapidly adapting this new knowledge to promote health and
longevity. The "healthier you" is all about you at your physical,
mental, and emotional best. Here are some of the steps you can take to help
unleash better health.
|
|
Beat
the Leading Cause of Death. Johanna Parker, from the University of
Warwick (United Kingdom), and colleagues conducted a systematic
literature review of studies examining vitamin D (specifically 25-hydroxy
vitamin D [25OHD] as an indicator of vitamin D status) and
cardiometabolic disorders. The studies revealed a significant association
between high levels of vitamin D and a decreased risk of
developing cardiovascular disease (33 percent lower risk compared to
people with low levels of vitamin D), type 2 diabetes (55 percent risk
reduction) and metabolic syndrome (51 percent risk reduction).
|
|
|
Excite
the Brain. A large nationwide study by Brandeis University
(Massachusetts) suggests that mental exercises aid cognitive skills.
Margie Lachman and colleagues conducted the Midlife in the United States
study, which assessed 3,343 men and women, ages 32 to 84 years, 40
percent of whom had at least a four-year college degree. Evaluating how
the participants performed in two cognitive areas, verbal memory and
executive function, the team found that those with higher education
engaged in cognitive activities more often and performed better on the
memory tests.
|
|
|
However,
some subjects with lower education performed just as well; the
researchers found that intellectual
activities undertaken regularly made a difference.
Specifically, among individuals with low education, those who engaged in
reading, writing, attending lectures, and doing word games or puzzles
once a week or more had memory scores similar to people with more
education.
|
|
|
Engage
the Body. In that physical activity is associated with reduced risks of
chronic diseases and premature death, Qi Sun, from Harvard School of
Public Health, and colleagues explored whether physical activity is also
associated with improved overall health among those who survive to older
ages. Analyzing data from 13,535 participants in the Nurses' Health
Study, whereby the women reported their physical activity levels in 1986
(average age then: 60 years), the team found that women who survived to
age 70 or older (10-plus years after the study began) were engaged
in higher levels of physical activity at the
beginning of the study and were less likely to have chronic diseases,
heart surgery or any physical, cognitive or mental impairments.
|
Keep in mind, of course, that these aren't the only ways to maximize
your health, but they're a great place to start. There's never a bad time
to sit down and assess your current health and what you can do to improve
it, especially when some simple behavior and lifestyle modifications can
have a profound impact on your life span. Talk to your doctor for more
information.
Read
More
Take
the SMARTER Approach
 The SMARTER approach to achieving your goals is
similar to cooking. First you need to know what you are cooking (Specific).
Then you pull together the amounts (Measurable) of each ingredient
(Attainable), and bake everything at a specific temperature for a
determined (Reasonable) length of time (Timely). Then you taste (Evaluate)
the food and finally decide how you will modify (Reorganize) your recipe to
improve on your next attempt. Learning how to doing things SMARTER has
never been so easy!
Specific:
When putting your goals to paper, make sure they are straightforward and
free of ambiguity. For example, instead of: "I want to lose
weight," try: "I will lose 10 pounds over the next 10
weeks." Instead of: "I want to save more money," try:
"I will increase my savings by $2,500 over the next 12 months."
Measurable:
Reviewing your goals and documenting or measuring your progress daily will
help you to make the choices that continually point you in the right
direction. For example, documenting your workouts and the foods and drinks
that pass through your lips, as well as using the same scale to weigh
yourself, are ways to measure your progress toward your weight-loss goal.
Attainable:
Is your goal realistically attainable? Using weight loss as the example
again, if you are naturally stocky or big-boned, for example, setting a
weight-loss goal that would be difficult for a supermodel to achieve isn't
realistic and probably not attainable. In fact, setting unrealistic goals
likely will result in burnout and failure.
Reasonable:
Part of your action plan for losing weight might include getting some form
of exercise every day, drinking more water and using smaller plates. Are
these lifestyle changes reasonable and sustainable? If so, you are on your
way to permanently achieving your goal. If not, you'll need to determine
what steps are reasonable to you.
Timely:
To successfully achieve your goals, you must set completion dates. Setting
timelines for each task gives you clear targets and deadlines. Without
completion dates, your goal will always be open ended and much more likely
to remain unachieved. Set a realistic time frame for completion and move
forward every day until your goal is reached.
Evaluate:
Continually evaluating your progress will help reveal your weak points and
identify the areas that need improving. This process also helps you
evaluate if your time and efforts are being spent wisely.
Reorganize:
Once you have determined what works and what doesn't, make the necessary
adjustments to your approach to maintain focus and stay on track. Continue
to regroup and reorganize your efforts until you know you are on a stable
path toward success. If something isn't helping you achieve a particular
goal, rethink the process and find a better way.
Read
More
This issue features a number of articles you will want to
share with your family, friends and co-workers. Please feel free to forward
this newsletter to them via e-mail. If you have received this e-mail
newsletter from someone else, you may subscribe
free of charge and begin receiving your own copy.
Unsubscribe
Thank you for subscribing to To Your Health. If you have received
this newsletter in error or wish to unsubscribe,
you may remove your name from our e-mail subscription list here.
Update
your e-mail address
You may update the e-mail address your newsletter is sent to here.
If you have any questions regarding your subscription,
please complete this form at www.toyourhealth.com/newsletterhelp/TYH.
This edition of To
Your Health newsletter is co-sponsored by:
ChiroFind.com - the premiere resource for
chiropractic information for the public.
An abundance of resources including: A Chiropractic Locator
Database, Articles, Links, Discussion Forum & Information about
Chiropractic.
ChiroFind.com
DCTYH@mail4.mpamedia.com
http://www.ChiroFind.com
|
