Posture

Sitting is a Disease

          With the rise of  technologies, apps, programs, upgrades, and office jobs, people are becoming used to sedentary life styles. A study is done each year by the National Health and Nutrition Examination where they have 5,000 people take a survey about their sitting time. What they found was appalling. Over 70% of people spend […]

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How to Run: Are your running habits taking years off your life?

We have so many passionate runners at our office and it is fantastic! We love to fill the office with people who are bettering themselves with a healthy life style. A word of caution though for those who long distance run and do so frequently, a study done by the American College of Cardiology proved […]

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Top 10 Things to Turn Your Health Around in 2016

Start 2016 off the Right Way! It’s the time for New Year resolutions, many of which are based on health. Now is the time to get excited about yourself! It’s a new year so start it out right and let’s keep to those resolutions. Take it one day at a time and follow the top […]

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What is Anterior Head Syndrome?

Anterior Head Syndrome (AHS) is when one or multiple Structural Shifts occur in your neck, which causes your head to lose its natural curve and shift forward. AHS, in its earlier stages, looks like a forward slouch, and can develop into a hump. But it is not the look of AHS that matters. What happens […]

Read More

Sitting is a Disease

          With the rise of  technologies, apps, programs, upgrades, and office jobs, people are becoming used to sedentary life styles. A study is done each year by the National Health and Nutrition Examination where they have 5,000 people take a survey about their sitting time. What they found was appalling. Over 70% of people spend at least 6+ hours a day sitting, most of which (4+ hours) is screen time (Nelson). They found that by reducing the amount of time the average person spends sitting in half they could gain an extra 2+ years of life. They found doing the same to television time there’s the potential to gain 1+years of life!

But why is that?

By branching out of that sedentary lifestyle you are at a lower risk for many things like type two diabetes, heart disease, and certain cancers such as breast and colon cancer. Martha Grogan who is a cardiologist at Mayo Clinic said, “For people who sit most of the day, their risk of heart attack is about the same as smoking.” Standing more throughout the day helps with your posture, muscle toning, increases blood flow, helps bump up your metabolism, and burns extra calories (The Facts).

Lets take it a step further! Look at your day. When can YOU fit in some extra movement? Instead of taking the elevator, take the stairs. Park just a little farther away from the grocery store or mall. Stand at your desk at work. Turn off the electronics and get outside or do something active. Your body becomes what you put into it: eat healthy, be active, and get adjusted.

  • Nelson, Jennifer, and Katherine Zeratsky. “Nutrition and Healthy Eating.” Do You Have ‘sitting Disease’? Mayo Foundation for Medical Education and Research, 1 May 2012. Web. 17 Aug. 2015.
  • “The Facts: Sitting Disease by the Numbers.” org. Ergotron, 2015. Web. 17 Aug. 2015.

How to Run: Are your running habits taking years off your life?

We have so many passionate runners at our office and it is fantastic! We love to fill the office with people who are bettering themselves with a healthy life style. A word of caution though for those who long distance run and do so frequently, a study done by the American College of Cardiology proved that working out for extended periods of time and often can take YEARS OFF of your life! This does not mean stop running altogether, just know your limits, and the RIGHT way to work out.

The study by the American College of Cardiology was done over 15 years, doing tests on people ranging from age 18 to 100. They found that running more the 20 miles per week could take years off a persons life. They actually recommend running less then an hour per week. They found that this increased life spans and decreased the risk of premature death. They also go on to say that high intensity/short duration workouts are the best forms of exercise!  High intensity/short duration workouts consist 30 to 60 sec of exercise at full effort and then a recovery period of walking or resting and repeat for about 12 to 15 minutes and do this about 5 times a week. It is recommended to do 30+ minutes of walking, jogging, cycling, or running.

So how could short, quick, workouts increase your life span? Because it increases ability to use oxygen and insulin. This reduces risks of cancer and lowers inflammation. Also it was found that pushing yourself to the limit for brief periods of time with periods of rest, is more effective then prolonged activities when improving heart, lung, metabolic and mechanical functions.

For our runners who just LOVE to go for long distance 60 minute runs or aerobic exercises, take Curcumin Daily or Fish Oil. These are natural sources to decrease inflammation. Please DON’T do long distance running everyday, alternate between workouts. Monday and Thursday do your long run but make Tuesday and Friday a high intensity day, and take a break on Wednesday. Work out the right way while still doing the things you enjoy! Below are two running methods that will help improve your running experience.

Pose Method: A running form that utilizes gravity to prevent over exerting yourself. Using the Running Pose which is your body forming an S shape (torso forward and one leg bent) and letting gravity do the rest, you save energy and prevent injury. They break running down to just 3 fundamentals: Pose, Fall, Pull. There is a beginners guide offered jam packed with running drills, strengthening exercises, and a training schedule (Become) ! They do offer multiple videos for free, so check them out at: https://posemethod.com/running/.

Chi Running: A balanced way to run! Some of the main principles to chi running are: relaxation, correct alignment and posture, landing with a mid foot strike, utilizing gravity, focusing on core strength, and connecting the mind and body. The idea of Chi Running is to capitalize using your core muscles instead of extremities. By using your core you can move more efficiently and prevent/reduce injuries (Chi). Check out Chi Running at: www.chirunning.com.

“Become a Better Runner.” Pose Method. Romanov Academy of Sports Science, 2016. Web. 12 Apr. 2016.

Lee. (2014, August). Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk. Retrieved March 17, 2016, from http://content.onlinejacc.org/article.aspx?articleID=1891600

 

Top 10 Things to Turn Your Health Around in 2016

Start 2016 off the Right Way!
It’s the time for New Year resolutions, many of which are based on health. Now is the time to get excited about yourself! It’s a new year so start it out right and let’s keep to those resolutions. Take it one day at a time and follow the top 10 list, this is key to a new healthier you! Remember “Just Ship IT”, just start being healthier. Now is the time to make a change even just a small one.

 

Top 10 Steps to a Healthier You:

1. Cut out the Sugar
2. Cut out the Grains
3. Limit/Avoid Alcohol
4. Exercise
5. Drink Clean Water
6. Add Sea Salt to Your Food
7. Supplement with Probiotics, Omega 3’s, and Vitamin D
8. Meditate
9. Get More Sleep
10. And…. Get Adjusted!

If you would like to learn more about any of these steps or just have health questions feel free to check out our other blogs or contact us by phone (207)282.9797, or by email precisionbiddeford@gmail.com. We are always happy to help you get healthy!

What is Anterior Head Syndrome?

Anterior Head Syndrome (AHS) is when one or multiple Structural Shifts occur in your neck, which causes your head to lose its natural curve and shift forward. AHS, in its earlier stages, looks like a forward slouch, and can develop into a hump. But it is not the look of AHS that matters. What happens when your structure is compromised does. Structurally speaking it can cause disc degeneration and herniation, pinched nerves, spinal decay, bone spurs, etc. When this takes place it can lead to TMJ, carpal tunnel syndrome, migraines, digestive conditions, and much more.
The average adult head weighs 10-12 pounds. With every inch your head shifts forward it places about another 10 pounds of pressure on your spine. That would be like carrying a bowling ball on your shoulders all day. Let’s take a look at our phone, computer, television, book, etc. Notice your body position while doing your everyday activities. Being in that sort of position often can compromise a neck curve. In fact, many people refer to this as “Tech Neck” as it results in many secondary conditions like neck pain and headaches.

Look at your driving position and how your seat is set. Head rests should be positioned so the top of it is 2 inches above the head (this also helps protect from more trauma in an accident). Your head should be touching the head rest while driving. When at the computer, sitting, standing, running, whatever it is that you do, do it tall. Proper sleeping positions are a must as well. Having the right pillow for your body type is vital to correctly support the structure of your neck.
How can we prevent this from occurring when our daily entertainments and responsibilities encourage such poor structure? Awareness and action. Seeing a NeuroStructural Chiropractor regularly leads to optimum results. By correcting and maintaining Structural Shifts in the spine, you can give your body the support it needs to fully function. To ensure that you don’t undo the corrections performed by your chiropractor follow his/her recommendations. If you need help with finding a structural support pillow or have any questions, feel free to contact us by email (precisionbiddeford@gmail.com) or by phone (207.282.9797) and we can offer you more information.

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