Friday, 31 May 2019

Importance of Staying Hydrated

There are 5 pillars of health that we work towards at the Optimal Chiropractic & Wellness Centre:
  1. Nutrition
  2. Movement
  3. Mindfulness
  4. Sleep
  5. Brain/Body connection - aka Chiropractic adjustments

In this blog we start to look at nutrition and in particular our hydration levels.

Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly. For example, your body uses water to maintain its temperature, remove waste, and lubricate your joints. Water is needed for overall good health.

Path to improved wellness
You should drink water every day. Most people have been told they should drink 6 to 8, 8-ounce glasses of water each day, about 2 litres. That is a reasonable goal.

However, different people need different amounts of water to stay hydrated. You can work this out based on your weight. In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day.

If you are concerned that you are not drinking enough water, check your urine. If your urine 

is usually colorless or light yellow, you are well hydrated. If your urine is a dark yellow or amber color, you may be dehydrated.

REMEMBER if you are thirsty you are already dehydrated!

Water is best for staying hydrated. Other drinks and foods can help you stay hydrated. However, some may add extra calories from sugar to your diet. Fruit and vegetable juices, milk, and herbal teas add to the amount of water you get each day. Even caffeinated drinks (for example, coffee, tea, and soda) can contribute to your daily water intake. A moderate amount of caffeine (200 to 300 milligrams) is not harmful for most people.
Water can also be found in fruits and vegetables (for example, watermelon, tomatoes, cucumbers and lettuce), and in soups.

Sports drinks can be helpful if you are planning on exercising at higher than normal levels for more than an hour. It contains carbohydrates and electrolytes that can increase your energy and help your body absorb water. However, some sports drinks are high in calories from added sugar. They also may contain high levels of sodium (salt).

Energy drinks are not the same as sports drinks. Energy drinks usually contain large amounts of caffeine. Also, they contain ingredients that overstimulate you (guarana, ginseng, or taurine). These are things your body doesn’t need. Most of these drinks are also high in added sugar. According to doctors, children and teens should not have energy drinks.

If staying hydrated is difficult for you, here are some tips that can help:
  • Keep a bottle of water with you during the day. To reduce your costs, carry a reusable water bottle and fill it with tap water.
  • If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink.
  • Drink water before, during, and after a workout.
  • When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan. Some research suggests that drinking water can help you feel full.
  • If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed. Or, drink a small glass of water at the beginning of each hour.
  • Drink water when you go to a restaurant. It will keep you hydrated, and it’s free.

Don’t wait until you notice symptoms of dehydration to take action. Actively prevent dehydration by drinking plenty of water.

Water makes up more than half of your body weight. You lose water each day when you go to the bathroom, sweat, and even when you breathe. You lose water even faster when the weather is really hot, when you are physically active, or if you have a fever. Vomiting and diarrhea can also lead to rapid water loss. If you don’t replace the water you lose, you can become dehydrated.

44 Whitchurch Road
CF14 3UQ
02920 373967

Friday, 17 May 2019

15 Ways to Tell Your Spine is Out of Line

15 Ways to Tell Your Spine is Out of Line

With Spinal Awareness Week last week, why not learn how to be aware of your own spine?! Below are 15 ways to know that things aren’t quite right and guess what? Only one of them is to do with pain!

  1. Your Heels Wear Out Unevenly. This can be due to uneven leg length caused by a misaligned pelvis.
  2. You Can’t Take a Satisfying Deep Breath. Restrictions in the upper back and ribs (thoracic spine) can cause restricted breathing and/or expansion of the chest due to the improper motion in the joints.
  3. Your Jaw “Clicks”. This can be caused by neck misalignment and severe tension in the upper neck. The upper neck and jaw are very much linked so one will often affect the other.
  4. You Have to “Crack” Your Neck, Back, or Other Joints Often. This is your body telling you that something is out of alignment. It can be caused by areas of your spine that are restricted and unable to move in their normal pattern.
  5. You Can’t Twist or Turn Your Head or Hips to Either Side Easily and Equally. Reduced range of motion comes from misaligned vertebrae.
  6. You Are Often Tired. An unbalanced spine drains your energy. Your body is having to do so much work to maintain your unbalance posture even at rest.
  7. You Have Poor Concentration. Misalignment in your spine affect the Brain-Body connection.
  8. You Have Low Resistance to Disease. Chiropractic adjustments to reduce nerve pressure have been shown to help increase white blood cells throughout the body. Studies show that every time you get adjusted, your Interleukin-2 (IL-2) levels go up immediately. IL-2 is what your body uses to kill viral and bacterial assaults.
  9. Your Foot Flares Out When Walking. This test is easy as long as you don’t cheat. Merely look at your feet as you walk. Do they both point forward, or does one foot appear to flare outward or inward? Do both? Foot flare may be a sign of a problem in the lower spine or hips.
  10. One Leg Appears Shorter Than the Other. Keep your shoes on, and lie down. Have someone stand behind you, look down at your feet, and gently push your heels toward your head. Compare where the heels meet the shoes. One foot may appear anywhere from 1/8” to 1” shorter than the other. A lot of people describe this a normal, it isn’t, its just prevalent. In fact, it is one of our most common findings and when the cause is due to spinal alignment, it corrects.
  11. You Have weight distribution. Stand on two-bathroom scales, one foot on each. The weight distribution should be about the same over each foot. If it is not, that’s a good sign that your spine, hips or head are off line.
  12. You Have Headaches, Back Aches, Sore or Tender Spots in Muscles or Joints. All are  common signs of a spine out of alignment. Pain is your body is telling you something is wrong. As Chiropractors we need to find the root cause and not be guided purely by symptoms.
  13. You Have a Constant, Stressful Feeling and Tension Especially in Muscles and Joints. Nerve irritation from misaligned spine results in muscle tension. No matter how many massages you have. Unless the alignment of the spine is corrected then things will quickly revert.
  14. You Feel Stiffness in Your Back or Neck. Stiffness may be a sign of degenerative changes in your spine. Imagine a car tyre, it has the normal wear from the road, just as our joint do from aging. When a car tyre is out of line it wears far quicker, the same with our joints.
  15. You Just Don’t Feel Right, You Are in General Poor Health. If your Nervous System is not in total balance, your health will not be in total balance.
Getting your nervous system checked and making sure your spine is in alignment will ensure your nervous system can communicate properly with your body. When this happens, it is only a matter of time before your body begins healing properly and true health and vitality can be achieved.

If these things ring true for you let us know and get booked in for your consultation to see your local Cardiff Chiropractor.

02920 373967
44 Whitchurch Road, Cardiff, CF14 3UQ