When sleep doesn’t come easily, here are some tips to help get it back on track.
We all get them, but why? What do they mean? How can you mange them?
Cravings can have a number of sources, from nutritional needs, to psychological or emotional urges, to physiological requirements.
Here’s a few examples:
Chocolate - Likely reason: magnesium requirement.
What to do instead: Eat more magnesium rich foods like leafy greens, nuts, seeds. Consider a supplement. Or use dark chocolate (not sugary milk chocolates).
Salt -Likely reason: adrenal dysregulation/excess stress/NaCl requirements.
What to do instead: Implement relaxation and stress management strategies like diaphramatic breathing, meditation etc.
Sweets/sugar – Likely reason: blood sugar dysregulation.
What to do instead: Choose a protein containing snack. Decrease sugars and refined foods in the rest of your diet to minimize blood sugar fluctuations that lead to cravings.
Something at the end of the day, a reward, especially fatty foods (chips, nuts, cheese, alcohol) – Likely reason – Dopamine low.
What to do instead: other enjoyable activities, deep breathing and relaxation.
It’s common for cravings to not even be about food at all. When a craving hits, try to understand it. Ask yourself a few questions:
Am I actually hungry? Am I thirsty? Am I bored? Am I stressed? What is going on around me?
You can then identify patterns and hopefully you can intervene appropriately.
And if you’re having a hard time connecting the dots, try this routine:
Drink a glass of water, do 10 jumping jacks, take a few deep breaths, eat a few cut veggie sticks.
Often that craving can pass. If you still have it after all that, then maybe you indulge this time. But keep digging into the “why” and you’ll be able to override these cravings with time.
The days are getting hotter, make sure you are getting your drink on!
I’m sure we all get reminded one way or another to stay hydrated this summer. But why is hydration so important? Staying hydrated with water helps you stay healthy and energized. It also:
· Controls your body temperature
· Aids digestion
· Carries nutrients around your body
· Cushions organs and joints
· Gets rid of waste
· Keeps your bowels regular
It is also important to remember that water is not the only form of fluid that helps aid in hydration. However, you should always choose water as your main fluid throughout the day. Other fluids like tea, juice, milk, and coffee count towards your daily intake. Keep in mind that it is best to try and avoid soft drinks and limit caffeinated drinks to 3 cups per day. Coffee, tea, and soda act as diuretics which can further deplete the body of fluid. Consider adding fruits and vegetables with high water content to your diet. These include cabbage, spinach, squash, watermelon, citrus, cantaloupe and strawberries. Here are some extra tips to help keep you hydrated this summer:
· Drink a glass of water upon waking each morning and before bed
· Carry a container of water with you throughout the day
· Drink water before each meal and a fluid during your meal
· Add fruit to your water to make it taste more refreshing
· Don’t ignore thirst! If you’re thirsty, then drink some fluids!
So, what is the recommended daily fluid intake? Well that depends on a lot of different factors including age, gender, and activity level. It’s crucial that intake increases as the weather gets hotter and as activity increases! General rule of thumb: 3 Liters (12 cups) for men and 2.2 Liters (9 cups) for women.
Dehydration is no joke. If you start feeling and noticing signs of less frequent urination, dark-colored urine, fatigue, dizziness, confusion, or headaches, that is your body begging for water! Don’t ignore the thirst this summer.
Back pain is such a common issue for a variety of people... It affects people of different ages and activity levels, and it's such a debilitating issue - if you suffered back pain once, it seems like it's just around the corner. It's important to know which treatments are effective for relieving pain once it's struck, but treatments can be used to manage and maintain a healthy back, too.
But what can YOU do to prevent back issues? As we head in to gardening and landscaping season, we thought we'd share some simple tips to keep your back healthy so you can enjoy all the things this season has to offer!
Our chiropractor Dr. Tiffanee McArthur has these FOUR tips for a healthy back to share with you!
1. Walk it out
With or without back pain, you should get up and take a walk! Movement, as simple as a 10 minute walk, can help relieve back pain and even reduce your risk of low back pain in the future. Many people work sedentary jobs so it is important to change up your position throughout the day. Take frequent breaks to change it up. Sitting all day? Find the time to stand and add movement. Standing all day? Take the time for sitting breaks. Just move!
2. Lift with your legs
Lifting improperly can take a toll on your back. Become more mindful of how you lift objects in order to save you from that pain in the back. Make sure the object your are about to lift is close to your body. Get it a squat position by bending your hips and knees. Do not bend forward! Straighten your legs and keep your back straight as you lift. It is also important to avoid turning or twisting as your are lifting that object. If you think the object is too heavy to lift on your own, ask for help!
3. It’s all about your core
Your core is not just the ab muscles, it consists of your back and side muscles too! The core musculature is essential in supporting your spine and reducing the risk of injury. Dr. Stuart McGill developed core exercises to help support your core, increase endurance, and protect your back. Click the link below to learn more about the McGill Big 3.
4. Yoga, Pilates, or Tai Chi
These are forms of exercise that focus on body awareness, breathing, and building a strong foundation. Yoga and Pilates provide a variety of purposeful poses that focus on many parts of the body at once. The poses also help to improve balance which may help to prevent falls and injuries later in life. Participating regularly has been shown to decrease back pain. Tai Chi is a Chinese martial art that is meditative with a focus on deep breathing and slow movement. This focus helps to improve mobility and balance. Improving pain and function within the body while also decreasing the risk of chronic pain are few of the many health benefits of Tai Chi. All 3 forms of exercise are considered “safe” for both healthy and injured individuals.
Keep these tips in mind while you get out and enjoy the weather... no one wants a bad back slowing them down.
Chiropractor Dr. Tiffanee McArthur joins the team at East Meets West Health Centre!
Home and Garden starts today!
If you’ve been curious about any of the services we offer, pop by our booth and say hi. We’ll have people from every department rotating their time between the office and the show, and we’re there to answer YOUR questions.
Want to know if acupuncture hurts? And if it truly helps with infertility? Come ask us!
Want to know the best time of year to get cosmetic laser treatments for hair removal or the treatment of sun spots? We’ll tell you all about it!
Want know why someone would get an IV if they aren’t sick or in the hospital? We’ll give you the deets!!!
Honestly, we love providing people with information and insight in to the services we offer - so if you’re going to the show, stop by and say hi and ask us what’s been on your mind!!
We also always have great special discounts for people who schedule appointments at the event, so ask us about our deals (or stay tuned on our social accounts and see what’s going on!)
We’ll see you there!!
#yqlhealth #itsattheex #acupuncture #massage #hgexhibition#medicallytrainednaturallyfocused #naturopathicdoctor #shockwavetherapy#digestivehealth #infertility #chiropractic #plantarfasciitis
“We’re gunna start your massage with some cold therapy...” because my hands are icicles. So sorry.
An ongoing joke with our massage therapists in office right now. Especially first thing in the morning, it's hard to keep our hands warm! Mittens just aren't cutting it in this cold snap. And don't even get me started on those cold steering wheels!
Don’t worry, we do our best to warm them up. Between warm water, hydrocollator packs and laundry fresh out of the dryer, we turn those icicle fingers in to moderately cool appendages. And once we start massaging, the blood flow does the rest for us. But thank heavens for those table warmers! No one likes crawling on to a freezing cold massage table. And did you know we offer hot packs for no additional charge? You can request your therapist to add that in to your treatment if we aren't already hooking you up. It's pretty easy for us to add one to your back while we work on your lower body. Then your muscles are all warm and relaxed by the time we need to dig in there!
Better yet, a hot stone massage will warm you up even more. We currently have 6 massage therapists trained in therapeutic hot stone massage. The best part about these treatments is that the heat from the stones relaxes and soothes your muscles and makes them more pliable for us to dig in and work out those tight spots. Plus, it just feels amazing. Hot stone massages are exceptionally nice this time of year.
No one likes being chilly - but we do our best to warm you up after you've ventured out into the cold. And we're so grateful that you're braving the cold weather to make it to your appointment with us! Looks like this cold snap is going to last a little longer, so remember to take care of yourself despite the unpleasant weather. And if that means coming in for a massage, we'll make sure you're toasty and warm!
December already? How did that happen?
In no time at all it’ll be 2018.
So with the whirlwind that is December, let’s take moment to glimpse into the future.
Holiday parties, school concerts, treats and baking, laughter and family, family and fighting, shopping, mall traffic, travel…
This time of year can be a lot of fun, but it can also be extremely draining. A bit more demands, a bit less time. A bit more indulging, a bit less sleep. Its pretty common to start feeling the burnout by the end of the month.
Remember to take care of yourself. The busier you are at this time of year means the more attention you need to take to rest, repair and recover. Try not to let the urgent and exciting displace what’s really important – for your health, and happiness. That definitely doesn’t mean you don’t indulge or take part in the spirit of the season, but don’t be afraid to say “no” to some things, so that you can say “yes” to the really important things.
Keep the basics in mind: Get good sleep. Eat good food. Move and exercise. Wash your hands often.
Self-care. Maybe that means bubble baths with scented candles or making time for a massage. Maybe that means turning off Netflix so you can get an extra hour of sleep, or waking up early to fit your workout in. Maybe it means a bit of extra meal prep so you can still eat healthy while the busy-ness increases.
At East Meets West Health Centre, we want to help you out too. Come in for a massage to relieve tension, acupuncture to unwind, or IV nutrient therapy to boost energy and immunity. This can be a difficult time for a lot of people and counselling may be helpful for those that have suffered loss around the holidays or otherwise.
Maybe give an early gift to someone who's not be taking time for themselves and treat them to a massage. We’ve got a variety of options – from full body relaxation, to cupping, to hot stone, reflexology, and more.
Come with a friend or two for replenishing IV nutrient therapy. Or make it a Date Night.
We’ve also got gift certificates and other gift options – from foam rollers, water bottles, and bath flakes.
And don’t forget to use up you extended health benefits. It’s a great time of year to get started on some health goals you’ve been putting off. If you haven’t used any benefits so far this year, you’ve essentially got twice the money over the next 13 months.
With all that in mind we at East Meets West Health Centre wish you happiness and health for the holidays.
Check back here for educational, informative and fun info from the EMW team!