4 Healthy Holiday Tips and Christmas Savings in LaGrange

It's holiday time! You know what that means..

Typically there is an increase in sugary treats, late nights, stress, anxiety, relaxation, followed by more stress, anxiety and sugary treats at this time of the year.

We want you to enjoy the Season, and continue to make more deposits into your health, than withdrawals from it so you can hit the New Year at full speed as opposed to sick, tired and sputtering to the start line. Follow these 4 tips from our LaGrange chiropractor to get started!

4 Tips To Keep You Strong This Christmas Season in LaGrange

1. Optimize Nerve System Function: Your nerve system and immune system are in constant communication, and as a result decreased, or interference of function within the nerve system will directly impact immune system function. Your spine and nerve system are intimately connected and as such, when you lose spinal function and create spinal misalignment's (which occurs due to 3 T’s of stress - trauma (physical), toxins (chemical) and thoughts (mental/emotional)) you then create an interference in nerve system function. This interference affects your balance between the fight and flight system (Sympathetic nerve system) and your body’s ability to self-regulate and heal, creating additional inflammation (see # 4) thus lowering your internal immune resistance.

Corrective Chiropractic adjustments restore spinal function, which clear the interference and allow your body to resume homeostasis. Studies from 1997 and 2011, showed that Chiropractic adjustments helped balance nerve system function by moving out of a sympathetic dominant state and into a more balanced one, which in-turn improved immune function and metabolism. SO KEEP UP WITH YOUR ADJUSTMENTS!!! Life is better when you're well adjusted 🙂

2. Increase Your Fresh (and cultured) Vegetable Intake: As far as germs go, when it comes to your gut, we should be thinking that a lack of germs cause sickness. Let me say that again, a lack of germs will cause sickness. Your gut (intestinal lining and mucosal lining) require healthy levels of what are called progenic bacteria, versus pathogenic bacteria. A healthy ratio is about 85% progenic to 15% pathogenic - notice that it’s not 100:0, more on that another time). When this ratio is off, it’s called dysbiosis. Dysbiosis affects immune system function. Over 70% of your immune system sits in your gut, so healthy gut flora is important, especially at a time of year when sugar intake is at a high. Sugar kills healthy gut flora.

Where can you get these good bacteria? Largely from plant sources. Veggies are a great source, and an even better source is cultured veggies like sauer kraut or kimchii. A diverse-strain probiotic supplement is a great investment for your health and wellness optimization. Organic fruits and vegetables are also great sources for anti-oxidants which reduce the effects of stress on your body. Foods like kale, spinach and other leafy greens are loaded, as well as berries, like blue berries and raspberries, are a great source.

3. Increase Oxygenation: This is just another way of saying get some exercise! Increasing oxygenation of our cells is key to our health and has tremendous value, especially when it comes to positively impacting immune function. It has been shown that cancer cells thrive without a good supply of oxygenation, where as when the oxygen is turned on – the cancerous cells die. It's easy to let this aspect of our health slide during the holiday season when there are so many activities and events running from Thanksgiving into New Years Eve.

A simple tip - don't underestimate the power of 10 minutes of exercise. Is 10 minutes optimal? No. However, it can help you get moving and keep moving. Carve out 10 minutes, ideally at the beginning of your day, and move with intention for 10 minutes. A brisk walk, jog, body weighted plyometrics or calisthenics (push-ups, sit-ups, burpees, step-ups, jumping jacks, box jumps, pull-ups - the list can go on and on.) Got some gym equipment? A kettle-bell, jump rope, dumbbells - there are countless circuits that can be created with one or multiple pieces of equipment. The point is, you can break a sweat and get your blood flowing great with just 10 minutes. "Your body is a walking gym, limited only by imagination."

4. Reduce Inflammation: Inflammation has certainly gotten a lot of attention in the last 10 years since it graced the cover of Time magazine back in 2004, with a headline that read, "The Secret Killer." A natural body process designed to aid in immune function and healing, unfortunately chronic inflammation has also been associated with increased risk of Alzheimer's, heart attacks, auto-immune issues, diabetes, hormonal imbalance and cancer - just to name a few. The risk from inflammation is associated with chronic as opposed to acute or transitory types of inflammation. In essence you want for inflammation to get in and get out, and not for it to linger.

Chronic inflammation around a joint can absolutely erode a joint, whereas transitory/acute inflammation will aid in healing, recovery and potentially even the longevity of the joint, by flushing out injured tissue that is recognized by your immune system as foreign tissue. Chronic inflammation is not just a joint issue, but can affect your gut, brain, nerve system and any organ, gland or system - and that's where the major concern lies. Chronic inflammation can accrue due to mental and emotional stress, not just physical and bio-chemical.

Reducing Inflammation

What's the easiest way to reduce inflammation? Glad you asked, here's the cliff notes version:

a. Cut Out Refined Carbohydrates

Cut out refined carbs (think processed foods), including grains. Whole, or sprouted grains should replace refined carbohydrates, however, I have seen great improvements in inflamed patients, dealing with arthritic issues, IBS, joint inflammation and even mood disorders, that have totally cut out grains. Grains tend to be higher in omega-6 fatty acids, and although necessary, need to be in a specific ration and balance to omega-3 fatty acids. However, the typical American diet (SAD - Standard American Diet) tends to have omega-6 fatty acids that are 14-25 times higher than omega-3's. This is also why general supplementation with a good, clean, toxin free fish oil is so very beneficial.

b. Cut Out Trans-fats

Trans-fats are high in omega-6's and also tend to be rancid or toxic in nature. As a result, a rancid or toxic fat will create damage in the body that leads to inflammation and because of their ease of availability in the SAD, that inflammation will become chronic.

c. Cut out Sugar

Sugars are mostly inflammatory. Artificial sugars and sweetener's of all types are like gasoline to the fire that is inflammation. Better options include stevia and xylitol. Some individuals do report some stomach discomfort with xylitol use. Remember sugar comes in many forms, and with many different names, ie. high fructose corn syrup, corn syrup, sucrose, sucralose, aspartame, and agave nectar just to name a few. Check out the labels on your foods, or better yet, but foods that are live, raw and don't have labels... In my experience, for best outcomes most fruit should be abstained from if already in a chronic inflamed state. The only exception to the no fruit rule would be berries and green apples in moderation.

d. Increase Your Omega 3 and Vitamin D3 Intake

Fatty Acid Levels Fatty-acids are important for not only cellular function, but also in the production of hormones and immune system regulation. The fatty acids we need are Omega 3’s (ALA, EPA, & DHA) Omega 6’s (LA & GLA). The ideal ratio of 3’s to 6’s should be 2:1, or 1:1, however in the US our ratios tend to sit between 1:16 all the way to 1:25. This massive shift in the ratios leaves us in a pro-inflammatory state which is no good for immune system function, or healing period. Good sources of Omega 3’s come from food sources like grass fed beef, wild salmon, coconut oil and flax seed oil just to name a few. Omega 6’s are mostly found in vegetable oils, grains, grain fed meats and other processed type foods. Having a diet high in omega 6’s and low, or deficient of omega 3’s will lead to lowered immune resistance. Supplementation here can be a great investment as well.

Vitamin D3 is super important when it comes to cellular function. “Vitamin D is required to turn on or activate the innate immune system; it up-regulates the genetic expression of effectors that are used to attack viruses, bacteria and other antigens or invaders. In addition to the vital role that Vitamin D plays in immune function it is also essential for the control of insulin sensitivity, blood pressure, inflammation, and blood coagulation and this is why Vitamin D deficiency is a significant causal factor in cancer, heart disease, multiple sclerosis, autism, asthma, and diabetes.”

A great source of D3 is sunlight, however unfortunately as a society we tend to find ourselves indoors and under fluorescent lighting instead of sunshine. This is a supplement worth investing in, year round, but especially during the winter months! (Check out our Vitamin D To The Rescue supplement in office.)