Practical Health Tips

Woops, missed February Newsletter! Away a lot down South at
beautiful Margaret River, but here it is…

I wanted to share with you some timely and practical health tips from the wonderful chiropractor ‘extraordinaire’ Robert C Scott:

Mental Attitude:

Taking care of you – Great Ways to Self-Nurture

  1. Seek Solitude (meditate, go within and get creative, try a fun excursion by yourself.
  2. Use Positive Affirmations (make a conscious choice to be happy)
  3. Take a long hot bath (add soft music and candlelight for ambience or some relaxing aromatherapy.
  4. Have a cup of your favourite coffee or tea.
  5. Spend time in nature (walk in the sunshine, spend time near the water, cloud watching or enjoy a sunset)
  6. Get a massage (touch can be very healing).


Metabolism Slows Down With Age

Watch those calories because as you get older, your metabolism will slow down – approximately 5% every decade. A slower metabolism is a natural part of ageing; so, to maintain a stable weight, adjust your caloric intake and/or physical activity. If someone needs 1,500 calories a day to maintain his or her body weight at age 40, they will need about 1,425 calories a day at age 50…that is, if they do not change anything else. (Madelyn H Fernstrom, phD,CNS,UPMC Health System Weight Management Center in Pittsburgh)

Obesity and Cancer

Obesity comes with plenty of health risks, including an increased risk of developing cancer. Studies showed obese people have about a 1.5-fold increase in their risk of cancer overall. This equates to about 90,000 extra cancer deaths per year in the United States. When it comes to liver cancer, obese people have a 4.5-fold greater risk. (Catherine Genova, Cell, January 2010)

We are Eating Ourselves to Death!

27% of US adults, aged 20 years and over, are obese! Obese is defined as a Body Mass Index of 30 or more or 20% or more above your recommended weight. (National Health Survey, 2009) To calculate your BMI: Take your height (in inches ) and square it. Then divide that number into your body weight (in pounds). Then multiply by 703.

Underweight < 18.5
Normal weight 18.5 – 24.9
Overweight 25.0 – 29.9
Obese 30.0 – 34.9
Very obese 35.0 – 39.9
Morbid Obesity Over 40


How to Start an Exercise Program.

  1. Set specific manageable goals. For example, plan to exercise for 20 minutes, three times a week. Don’t forget to track your progress by writing it down.
  2. Use a variety of daily reminders.
  3. Schedule your exercise sessions on your calendar like any other appointment.
  4. Find a buddy, a class, or a group. Humans desire companionship. When someone is depending on you and striving for the same goals, it helps motivate you. Not only that, it just make exercise more fun.
  5. Start slowly. Most people try to do too much when they begin exercising. It’s OK to break up your exercise into segments throughout the day. Even small quantities of exercise add up to big benefits. Start with 10 – 15 minute chunks of activity, several times daily. (Elaine Magee, MPH, RD)


3 Natural Ways to Reduce Inflammation:

  1. Shrink your waist size – women with a waist over 35 inches or men over 40 probably have high inflammation.
  2. Get enough sleep – elderly people with high blood pressure who sleep less than 7.5 hours a night have dramatically elevated chances of having a stroke or heart attack. Other research has shown that too little and too much sleep increases inflammation. The American Academy of Sleep Medicine says most adults need between 7-8 hours of sleep a night.
  3. Reduce stress – high levels of stress hormones can lead to the release of excess inflammatory chemicals. (US News & World Report, November 2008)

And lastly, chiropractic hints from Rob:

Overweight people suffer more back pain. Staying fit and keeping your weight down helps prevent back pain. Back pain is more common among people who are out of shape. Being over-weight or obese stresses the back. Try this simple demonstration: After grocery shopping, pick up two bags of groceries and feel how tight your back muscles become. Imagine carrying these bags around all day long, 24 hours a day, over the course of your life.

Bad posture is not good. Having poor posture, slumping or slouching forces your back muscles to pull and hold your torso up, which can cause low back pain. Try this: Have a fiend put their hand on your back and feel the difference of muscular tension with good posture vs bad posture. Now imagine having that extra muscular tension all day long!

Hope 2010 is going well for you. Stay tuned for March’s news coming soon where I look forward to sharing more health tips with you. Quote: “Great spirits always encounter violent opposition from mediocre minds.” – Albert Einstein

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