Most successful people have learned to develop good habits. Sometimes this takes discipline, maybe even courage and work on a daily basis to keep those habits in place. Experts recommend to start small, be consistent, and create a supportive environment. You can also try using reminders, tracking your progress, and rewarding yourself. Whatever the method, there needs to be awareness and desire.

It is vital to develop healthy habits for optimal wellness. Start with a resolve to incorporate more movement and physical activity into each day. Movement keeps a body healthy, so walk, run, take an exercise class, ride a bike, or hike. Do whatever physical activity that you can on a daily basis for movement to become a habit and a lifestyle. You will reap the benefits!

Here are some of the effects exercise can have:

● Brain – Scientists link the benefits of physical exercise to brain health.

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Microplastics are tiny plastic particles less than 5 millimeters in diameter that can enter the human body through inhalation, ingestion, and skin contact. Studies find that chronic microplastic exposure leads to alarming concerns. It’s wise to be mindful of the risks it poses and to avoid if possible breathing in air containing microplastics, consuming food and drink contaminated with microplastics, and absorbing microplastics through the skin.

Studies find that microplastics are found to:
● Accumulate in the organs – lungs, liver, kidneys, placenta
● Trigger an immune response and lead to inflammation in the body
● Disrupt endocrine function and interfere with hormone systems
● May cause DNA damage which may lead to genetic mutations
● Impair the gut microbiome and lead to digestive problems
● Promote cancer growth

How can we limit our exposure to microplastics?

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The Federal government estimates that there are about 48 million cases of foodborne illness annually – that’s about 1 in 6 Americans each year. How can you and your family avoid being susceptible? Well, September is National Food Safety Education Month, so let’s review some basics to be mindful of for safe food handling. Certain foods have a higher risk of contamination. These include unwashed fresh fruits and vegetables, soft cheeses, deli meats, raw eggs, raw meat,  raw poultry, and raw shellfish.

Here are some tips to properly handle food and prevent foodborne illnesses:

● maintain optimum cleanliness by washing hands and surfaces frequently
● separate raw and cooked food to prevent cross-contamination
● clean fresh produce before eating, cutting or cooking
● always be sure to cook food thoroughly to the proper temperature
● keep food at safe temperatures
● refrigerate foods promptly

Always err on the side of caution if you are unsure if a food is safe to eat.

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As the lazy days of summer draw to a close, we prepare for new routines. For children, this means it is time to return to school. How can we help our children successfully navigate this transition and set them up for success?

Begin setting a standard bedtime routine. Establishing a consistent time for lights out, starting a few weeks before the first day of school will help your child adjust to the rhythms of the school year.

Plan healthy lunches and snacks. Proper nutrition is vital to a child’s academic success. Involve your child in the planning to ensure that they will eat what you prepare.

Choose the right backpack. Outfit your child with a sturdy but lightweight backpack. Opt for one with wide padded straps and be sure your child knows how to wear it correctly.

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Clearly, there are countless benefits to maintaining and improving the body’s flexibility. Flexibility is the ability to stretch or extend and the term is used to describe the range of motion in a muscle or joint. Increasing your flexibility is vitally important for preventing injury and performance. Greater flexibility improves blood flow which allows muscles to work most effectively. A loss of flexibility can lead to permanent changes in normal muscle function. 

Stretching works to decrease resistance in muscle tissue. Less resistance in those muscles can mean that less energy is required to move through a greater range of motion. Here are simple stretches that can be incorporated into a daily routine to increase flexibility. Mix it up and incorporate other stretches to make it fun, just don’t forget to stretch every day! 

● Seated Trunk Twist: Sit on the floor, abdominals engaged, and legs extended together in front of you.

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Magnesium is an essential micronutrient that the human body requires in significant amounts. Magnesium helps over 300 enzymes perform critical functions throughout the body. Despite its vital role in numerous bodily functions, many people do not get enough magnesium. Natural sources of magnesium can be found in avocados, nuts and seeds, bananas, tofu, and dark chocolate. If you feel that you aren’t getting enough magnesium in your diet, discuss supplement options with your healthcare provider.

These are some of MAGNESIUM’S health benefits:

Heart Health. Magnesium helps the heart beat regularly, controls blood pressure, and manages cholesterol. Adequate magnesium reduces the risk of cardiovascular disease, stroke, and high blood pressure.

Bone Health. Magnesium helps to keep your bones strong and lower the chances of developing osteoporosis.

Brain Health. Magnesium helps support neuroplasticity, which includes the ability to form new connections related to learning and memory.

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It’s so important to get adequate sleep every night for good physical and mental health. Sleep significantly impacts brain function, hormone levels, immunity, cardiovascular health, blood pressure, breathing, and appetite. Inadequate sleep can disrupt the balance of these functions and can potentially lead to negative consequences.

Your body craves sleep, much like it hungers for food. This is referred to as sleep drive. Throughout the day, the desire for sleep builds and when it reaches a certain point, the body needs to sleep. When you’re exhausted, your body is even able to engage in microsleep episodes of one or two seconds while your eyes are open.

During sleep, the body releases hormones that help repair cells and control the body’s use of energy which is a component to weight management. Throughout the sleep cycle, heart rate, breathing rate and blood pressure rise and fall, a process that may be important for cardiovascular health.

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The average American spends approximately 7 hours a day in front of a screen and Gen Z averages closer to 9 hours a day, according to data from DataReportal. Excessive screen time can have many negative health effects and warrant evaluating how much time is spent in front of a screen.

Screen time use has been associated with a number of negative health outcomes, including:

Attention span: Screen time can overload your sensory system, making it harder to focus. Research shows that an average adult attention span is about 8.25 seconds, 4.25 seconds less than in 2000.
Vision: Too much screen time can increase the risk of developing dry eyes and nearsightedness.
Sedentary lifestyle: Chronic health conditions and obesity are directly related to insufficient physical activity.
Posture: Neck pain, back pain, and headaches are common complaints due to poor posture in front of a screen.

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The lymph system is the body’s extensive drainage network that keeps body fluid levels in balance; and defends the body against infections; and promotes the absorption of fat-soluble nutrients through digestion. It includes the tonsils, adenoids, thymus, spleen, bone marrow, lymph vessels, and lymph nodes. 

The lymphatic system removes waste from the body by carrying it through a network of vessels and lymph nodes and then returning it to the bloodstream. The lymph vessels collect lymph fluid, which is made up of white blood cells and chyle (intestinal fluid that contains fats and proteins). The lymph fluid passes through lymph node clusters found in the neck, armpits, chest, abdomen, and groin. These small soft round structures act as filters that trap viruses, bacteria, cancer cells, and unwanted substances such as toxins. The lymph nodes contain immune cells that kill off harmful substances and abnormal cells. The lymph fluid then drains back into the bloodstream.

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The core muscles serve as an important link between the muscles of the upper and lower body. By stabilizing the spine and pelvis, they create a solid base of support for movement of the arms or legs. Activities that involve lifting, bending, twisting or standing all benefit from having a strong core. To understand just how vital strong core muscles are, it helps to know exactly what makes up your core. Many people think the core is your abdominal muscles but that’s not completely true. Your core includes the abdominal muscles, and it also includes the many muscles that move the hips and back.

Some of the benefits to having a strong core include:

● Prevention of pain and injury. Core strength is one of the best ways to prevent low back pain. During activities such as lifting or bending over, a stable spine is more resistant to injury.

Continue reading Maintain A Strong Core at Chiropractor Albuquerque.