Exercise for a Stronger Immune System

Bottom Line:

Get that daily dose of exercise to boost your immunity. By carving out time to be active, you can feel better, more energised, and strengthen your immune system. Make it a point to take a brisk walk during your lunch break. If you can, use a standing desk at work. Skip the email and deliver a message to a colleague in person. Take the stairs. An active routine will allow you to stay healthier and feel more energised overall.

Why it Matters:

Exercise and taking steps to maintain an active lifestyle, in general, can help to naturally increase your immunity in a variety of ways. So just what are the added benefits of breaking a sweat? Read on…

-       Exercise gets our blood pumping more rapidly, which helps white blood cells circulate more rapidly to better fend off illness.

-       Increased activity levels can also slow down the release of stress hormones and stimulate the release of endorphins.

-       Higher body temperatures driven by exercise can help prevent bacteria from growing and aid the immune system in fighting infection.

Next Steps:

A recent health survey found that an incredible 60% of participants reported fewer colds since they began their exercise routine. Follow their lead and skip the stress of being sick this year by being proactive. By simply taking a walk each day, you can start strengthening your immune system and decreasing your likelihood of having to call in sick.

Science Source: Medline Plus. Exercise and Immunity. 2017 American College of Sports Medicine: "Exercise and the Common Cold." 2017 Harvard Health Publishing. Exercising to Relax. February 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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Eat This, Not That, To Fight Your Cold

Bottom Line:

When you’re under the weather and just trying to get through the day, necessities like food are often the last things on your mind. You just want to feel better, and, honestly, even your favourite foods seem unappetising when your nose is clogged, your throat is sore and you can’t taste a thing. However, making it a point to eat healthy foods while you’re sick can help speed up your recovery and may help you stay better longer.

Why it Matters:

Food fuels your body, and, especially when you’re sick, it’s important to give your digestive system a break by eating easily digestible, nutrient-dense foods. You’ll recover faster, and your immune system will become stronger. Here are a few ideas to get started…

-       Start with soup, as bone broth contains minerals that can help boost your immune system.

-       Consider adding yoghurt with probiotics that can help improve your sleep, digestion, and overall immunity.

-       Stick to lean meats, especially those with omega-3 fatty acids, which can help reduce any nagging inflammation.

Next Steps:

Those same healthy foods that help you recover faster can keep you feeling and functioning better all year round. This week, try creating a simple calendar outlining your meals. Emphasise healthy, home-cooked meals which will strengthen your immune system (and possibly save you money!).

Science Source: Chicken soup inhibits neutrophil chemotaxis in vitro. Chest. Oct 2000

Probiotics and immune health. Current Opinion in Gastroenterology. Oct 2011

Omega-3 fatty acids in inflammation and autoimmune diseases. The Journal of the American College of Nutrition. Dec 2002

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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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Simple Tips to Keep Your Immune System in Tip-Top Shape

Bottom Line:

Thank goodness for the immune system! Did you know, you encounter bacteria that could make you sick each and every day? Your immune system is fighting to keep you healthy 24/7, and when it’s not at 100%, you’ll get a signal - like a runny nose - that sickness may be on the way. No one wants to be sick, and recent research indicates that some simple changes may help strengthen your immune system and keep you from getting sick.

Why it Matters:

 Most people who rarely get sick are take proactive steps to keep their immune system in tip-top shape so it can fight off almost anything that it comes in contact with. By making smart choices like those here, you can ensure your immune system remains strong!

- Be sure to eat a healthy diet of veggies and lean meats to boost your immune system.

- Exercise daily to keep your body (and mind) strong.

- Stay adjusted to decrease stress and improve your overall well-being.  

Next Steps:

Make this one of your healthiest years yet! Start taking proactive steps to boost your immune system today. A robust immune system will help you stay healthy, stay active, and keep enjoying the things you love with the people you love.  And don’t forget to attend our upcoming wellness workshop where we’ll give you a custom-tailored plan to help you boost your immunity in 21 days!

Science Source: Omega-3 fatty acids in inflammation and autoimmune diseases. The Journal of the American College of Nutrition. Dec 2002 | Medline Plus. Exercise and Immunity. 2017 | Glucose Metabolic Changes in the Brain and Muscles of Patients with Nonspecific Neck Pain Treated by Spinal Manipulation Therapy. Evidence-Based Complementary and Alternative Medicine. 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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Can Chiropractic Help You Lose Weight?

Bottom Line:

If you are looking to lose a few extra kgs this month, you are not alone. Many of our patients are working towards a similar goal. How you move, eat, and think every day will determine your success. All three are part of maintaining an active lifestyle. So where does Chiropractic fit in? 

Why it Matters:

Unfortunately, no Chiropractic technique takes off 10 kgs with each adjustment; but people just like you have been able to maintain a healthy weight by adding Chiropractic care into their active lifestyle. 

Research has suggested that periodic Chiropractic care can help evaluate, detect and treat emerging problems. So, by reducing injuries, you will be able to stay active and keep your exercise routine on track. 

Also, many people report reduced stress after getting adjusted. This makes sense because research studies have shown reduced muscle tension in the shoulders after an adjustment. 

And finally, we firmly believe that healthy food choices make a significant impact on your body’s ability to be well and stay well. Eating healthy whole foods and sometimes even using select supplements can give your body the fuel it needs to get through the day.  

• Chiropractic has been shown to reduce the stress and tension in the muscles that support your head and neck. 

• Staying active with daily exercise will help keep your muscles toned and reduce your risk of injury.

• Lowering your sugar intake helps to avoid those devastating blood sugar crashes in the afternoon. 

Next Steps: 

Thank you for making our office a part of your healthy lifestyle. Our team is here to support your ability to move, think, and eat in a way that results in achieving your healthcare goals. 

We know that by moving your body, making smart dietary choices, and managing your stress, you will put yourself in the best place possible to live your best life. We are proud to be your partner in health!

Science Source(s): 

The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Prog Cardiovasc Dis 2015 Hair Cortisol and Adiposity in a Population‐Based Sample of 2,527 Men and Women Aged 54 to 87 years. Obesity 2017 Sugar Consumption, Metabolic Disease and Obesity: The State of the Controversy. Crit Rev Clin Lab Sci. 2016 Glucose Metabolic Changes in the Brain and Muscles of Patients with Nonspecific Neck Pain Treated by Spinal Manipulation Therapy.Evidence-Based Complementary and Alternative Medicine 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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