Don’t Have Enough Time to Exercise?

Bottom Line:

You're busy and you're stressed out. Well, you're not alone. These are two of the most common reasons people give for not exercising consistently. Ironically, these are the two exact reasons you should be exercising and moving your body! Moving your body releases endorphins which help you feel good, relaxes your mind which reduces stress, and burns calories to keep you looking great. 

Why it Matters:

Your body is meant to move. Long hours commuting in your car or sitting at a desk can place a lot of stress on your musculoskeletal system. 

If your spine and core muscles are weak and unstable, then you are more likely to suffer an injury which can cause a downward spiral that impacts your relationships with food, sleep, and exercise. So taking a pro-active approach to your exercise routine is crucial to live your best life. Chiropractic adjustments are an essential part of the picture because they can help you feel good mentally and keep you moving physically. 

• Maintaining a healthy weight can decrease the risk factors for cardiovascular and heart disease.

• Even 15 minutes of light exercise can make a difference in your overall health.

• Exercise can help you feel good both physically and mentally.

Next Steps: 

Schedule time every day to exercise. But, don’t get discouraged if you feel like you aren’t doing enough. Rome wasn’t built in a day! 

Even 15 minutes of walking during your afternoon break can provide you with the health benefits you are looking for. Burning an extra hundred calories per day (which could be accomplished with 10 minutes of walking) adds up to thousands of calories each month. Continue that trend, and you will notice inches falling off your waistline before you know it! 

Science Source(s): 

The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Prog Cardiovasc Dis 2015

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Dr. Ryno Tope is a Doctor of Chiropractic, a member of the New Zealand Chiropractic Association, and owner of Structural Chiropractic in Hastings and Havelock North, Hawke’s Bay. Dr. Tope focuses on an area of chiropractic called Structural Correction and has been in practice for 10 years. You can reach Dr. Tope at drryno@structuralchiro.co.nz or 06•651•1004. You can also follow the Structural Chiropractic Facebook page (www.facebook.com/StructuralChiropracticHB).

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Stress and Weight

Bottom Line:

A recent research study found over 75% of people experience at least a moderate amount of stress every day! 

Chronic stress is not fun to deal with, but did you know it can also affect your weight? 

When you are stressed your body goes into survival (or “fight or flight”) mode which changes your hormonal balance. You don’t need to be running from a saber tooth tiger to enter fight or flight mode. Even everyday events like traffic and stress at work can cause you to have that physiological response. 

Why it Matters:

Recent research suggests that chronic stress can result in:

• high blood pressure,

• changes in your brain,

• and weight gain.

When you are stressed out, it is more likely that you will over-eat and less likely that you will get enough sleep and exercise. Stress causes your body to release cortisol, a hormone that can produce a build-up of fatty tissue and cause weight gain. Cortisol increases both your appetite and the amount of fat the body stores. By recognising your stressors, and engaging in a few simple relaxation techniques, you can learn to reduce your body’s natural stress response. 

• The hormone Cortisol is released in response to stress and increases your blood sugar.

• Chronic stress can lead to elevated cortisol levels. 

• An association has been found between increased cortisol levels and obesity.

Next Steps: 

Relaxation techniques such as meditation, yoga, or even simple breathing exercises can help your body counter the stress response. Also, exercise has been shown to decrease stress levels substantially. 

The next time you are feeling stressed out, take a moment to breathe a few deep breaths and try to get some exercise into your schedule that day. Not only will you feel better mentally, but your body will be able to reduce the amount of Cortisol produced which will limit your body’s fat storage and help curb any thoughts of over-eating. Staying fit and trim does start in your head! 

Science Source(s): 

Hair Cortisol and Adiposity in a Population‐Based Sample of 2,527 Men and Women Aged 54 to 87 Years. Obesity 2017

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Dr. Ryno Tope is a Doctor of Chiropractic, a member of the New Zealand Chiropractic Association, and owner of Structural Chiropractic in Hastings and Havelock North, Hawke’s Bay. Dr. Tope focuses on an area of chiropractic called Structural Correction and has been in practice for 10 years. You can reach Dr. Tope at drryno@structuralchiro.co.nz or 06•651•1004. You can also follow the Structural Chiropractic Facebook page (www.facebook.com/StructuralChiropracticHB).

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Sugar: The Beach Body Killer

Bottom Line:

If you have a sweet tooth, you know it can be difficult to avoid sugary foods like pastries, candy, or even soda. Which sugary food is your weakness? 

Researchers have proven that sugar is a key contributor to weight gain. But how? 

Well, sugar is made up of two molecules: glucose and fructose. Glucose is what your body uses for energy. Fructose, on the other hand, is a molecule that your liver turns to fat and is a key contributor to weight gain and disease. 

Why it Matters:

When you eat a lot of sugar, it causes your blood glucose to rise, which can be toxic. So your body produces insulin to get the glucose out of your blood and into the cells to be used for energy. Over time, your body can actually build a resistance to insulin which means that your pancreas works harder to create the same balance. When the resistance to insulin reaches a critical point, it can result in type II diabetes. But first, your body begins storing an overabundance of fat in your fat cells. The worst part? Not only do you start “gaining weight”, but your body has a tough time getting the energy out of the fat cells, which means your brain thinks you are hungry, and you eat even more. What a vicious cycle! 

- Excess sugar can lead to cardiovascular disease, type II diabetes, and weight gain.

- Eating sugary foods can result in your body storing away more fat.

- Sugar can trick your brain into thinking it’s still hungry (even after you’ve eaten a full meal).

Next Steps: 

Staying fit and healthy can be challenging, but we’re here for you. How you choose to eat is one of the most important aspects of living a healthy life. When you make good choices about how you eat, how you move, and how you think - you are set up for a healthy life. 

Science Source(s): Sugar Consumption, Metabolic Disease and Obesity: The State of the Controversy. Crit Rev Clin Lab Sci. 2016

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Dr. Ryno Tope is a Doctor of Chiropractic, a member of the New Zealand Chiropractic Association, and owner of Structural Chiropractic in Hastings and Havelock North, Hawke’s Bay. Dr. Tope focuses on an area of chiropractic called Structural Correction and has been in practice for 10 years. You can reach Dr. Tope at drryno@structuralchiro.co.nz or 06•651•1004. You can also follow the Structural Chiropractic Facebook page (www.facebook.com/StructuralChiropracticHB).

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Back Facts to Keep You Active

Bottom Line:

Nothing can slow you down faster than a bad back. It can be difficult to exercise, play sports, or even get to the grocery store when your back hurts. Age, lack of exercise, excess weight, improper lifting, and too many hours sitting can all result in low back pain. Research has shown that over 80% of people will experience back pain at some point in their life. The good news? Researchers have found that Chiropractic care can not only help get you back on track after an injury, but it could also help prevent future episodes of low back pain from occurring.

Why it Matters:

Your spine is a marvel of engineering and design. The curves in your neck, mid-back, and low back distribute the load of gravity just like Roman architecture. The spinal discs act as a natural shock absorption system that is both strong and flexible. And winding its way through it all is our spinal cord and nerve roots, the magnificent communication system within our body. Keeping your back healthy is much more important than just avoiding aches and pains. A stable and supported back is essential to maintaining a high quality of life. Here are a few take away points:

-        The nervous system is protected and housed within your spinal column

-        Back pain is often caused by the muscles or discs of the spine

-        Chiropractic care has been shown to help over 90% of people find relief from back pain while also providing a statistically significant improvement in function

Next Steps:

Doctors can assess the “health” of your spine through functional and neurological testing, as well as a physical exam looking at ranges of motion, strength, and posture. By periodically checking your spine, we can help you take a proactive approach to your spinal health. Research has shown that maintenance Chiropractic care can help evaluate, detect, and prevent future episodes of low back pain. And, as you now know, spinal health is directly associated with living your best life!

Science Source: A Nonsurgical Approach to the Management of Patients with Lumbar Radiculopathy Secondary to Herniated Disk: A Prospective Observational Cohort Study with Follow-Up. Journal of Manipulative and Physiological Therapeutics. 2009

Does Maintained Spinal Manipulation Therapy for Chronic Nonspecific Low Back Pain Result in Better Long-Term Outcome? SPINE. 2011

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Dr. Ryno Tope is a Doctor of Chiropractic, a member of the New Zealand Chiropractic Association, and owner of Structural Chiropractic in Hastings and Havelock North, Hawke’s Bay. Dr. Tope focuses on an area of chiropractic called Structural Correction and has been in practice for 10 years. You can reach Dr. Tope at drryno@structuralchiro.co.nz or 06•651•1004. You can also follow the Structural Chiropractic Facebook page (www.facebook.com/StructuralChiropracticHB).

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