Intermittent Fasting
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Intermittent fasting is a dietary approach that involves cycling between periods of fasting and eating. It is not a diet in the traditional sense, but rather a pattern of eating that can be used in conjunction with any diet. Intermittent fasting has become increasingly popular in the last few years, as it is a simple and effective diet that can be tailored to fit nearly any lifestyle. But why is intermittent fasting so popular and why is it beneficial?
The primary benefit of intermittent fasting is that it helps people to lose weight quickly. It also helps to maintain weight loss over time. This is because when you fast, you’re essentially creating a caloric deficit – meaning that you’re eating less calories than you’re burning. This caloric deficit helps to lose weight and keep it off in the long term.
Intermittent fasting also increases metabolism, which helps your body burn more calories and fat faster, even when you’re not fasting. It also helps to reduce blood sugar levels and helps to reduce hunger and cravings, making it easier to stick to a healthy diet. And because you’re eating less food, you’re also consuming fewer calories, which further helps with weight loss.
In addition, intermittent fasting can help to improve overall health and well-being. Studies have shown that it can improve cognitive function, helping with focus and concentration. It can also improve heart health and reduce inflammation in the body. And because it helps reduce insulin levels, it can also help to reduce the risk of certain types of cancer.
There are several different types of Intermittent Fasting so that every person can pick the style that works best for their lifestyle and health goals. The most common Include:
1. The 16/8 Method – This is one of the most popular methods of Intermittent fasting where you fast for 16 hours and only eat within an 8 hour window. During the 16 hours of fasting, you can only consume zero-calorie beverages (water, black coffee, tea, etc.), while during the eating window, you can eat whatever you like.
2. Eat Stop Eat – This version of intermittent fasting involves fasting for 24 hours and then eating normally for the next 24 hours. That being said, you can still eat whatever you want during the eating period, though it is recommended that you keep your calorie intake at or below normal levels.
3. The 5:2 Diet – This is a form of intermittent fasting where you eat normally for 5 days and then fast for two days. During the fasting days, you should consume no more than 500-600 calories per day.
4. Alternate Day Fasting – This type of intermittent fasting is one of the most extreme. It involves fasting for one full day and then eating normally for the next day. This should be only used under the guidance of a healthcare professional
If you have never used intermittent fasting before, here are some tips to get started and be successful.
1. Start Slow – It is important to ease into intermittent fasting. Start by fasting only for 12-14 hours a day and progressively increase the time of fasting per day.
2. Stay Hydrated – One of the most important things to remember when fasting is to stay hydrated as this can make the fasting process much easier. Staying properly hydrated is essential in order to prevent any side effects such dehydration, headaches, etc.
3. Take Supplements – Certain supplements can help make the fasting process much easier, such as electrolytes and minerals, which help keep your energy levels up.
4. Eat nutrient dense whole foods - When skipping meals, it’s especially important to get the necessary nutrients your body needs. Eating nutrient-dense whole foods is the best way to make sure that your body doesn't miss out on any important nutrients.
5. Get enough sleep - Make sure you get plenty of sleep when practicing intermittent fasting. Adequate sleep is essential for proper body and brain function, so make sure you get seven to nine hours per night.
6. Exercise regularly - Exercise is an important part of a healthy lifestyle, and it can help you stay energized during the day. Aim to get in some kind of aerobic exercise for at least 30 minutes a day.
Natural Remedies for Back Pain
Back pain is one of the most common health problems in America today. With approximately 31 million Americans experiencing back pain at some point in their lives, this is a serious health concern we should address. It is estimated that around $90 billion dollars are spent on the diagnosis and management of low back pain. It is one of the most common reasons for missed work and another $10 - $20 billion dollars is lost in productivity each year due to back pain. In an attempt to relieve pain, most people turn to over-the-counter and prescription pain medication. Taking medication on a regular basis is detrimental to the health of our organs and can be highly addictive. Side effects of the most commonly prescribed drugs, NSAIDs, include:
2 - 4 times risk of heart attack
Stroke & other cardiovascular problems
Increased blood pressure
Kidney problems
Gastrointestinal problems, like digestive tract bleeding
Over the counter pain relievers also have similar side effects.
There are, however other options to relieve back pain that are natural and safe. One of the best ways to naturally relieve back pain is through chiropractic care. Many studies have shown chiropractic care is safer and less expensive than conventional treatment for low back pain. Chiropractors extensively study the musculoskeletal system and are very effective at treating back and neck pain complaints. If you are experiencing back pain, be sure to get evaluated by a qualified chiropractor. Having proper alignment of the spine will not only ease pain, it will allow the body to function better and help to prevent injury in the future. Below are some tips on how you can avoid and ease back pain in your daily life:
1. Avoid prolonged sitting and keep moving: Sitting puts more pressure on the low back then standing or walking. Studies show that activity like walking can be very helpful in easing back pain. Furthermore, patients who suffer back pain are encouraged to avoid prolonged bed rest and get moving as soon as possible. Walking gets you out of the seated posture and puts the body in a neutral, upright position. But remember to take it easy. Stay away from strenuous activities like lifting, bending over, and avoid the motion that caused your original pain.
2. Specific exercises and stretching: The muscles in your abs and back support the lumbar spine (located in the low back). Keeping these muscles strong will help to keep your spine in the right position and will lessen pain. Many people use lumbar supports and while these can be helpful, they are not requiring the postural muscles to work, so be sure to do your exercises even if you are using a lumbar support. Some good exercises for your core and back include:
· Pelvic Tilts
· Dead Bug
· Exercise Ball Sit ups
· Prone Extension
· Prone Arm/Leg Raises
· Cat Curls
Stretching the major muscles in the trunk and legs will also help relieve muscle tension and back pain. Go through the full range of motion, but never stretch to the point of pain.
3. Heat/Cold: Ice and warmth can be great naturally pain relievers. Depending on the type of pain you have will determine which you use. For acute or new pain or injury use ice. Be sure to have a layer of fabric between you and the ice. Keep ice on for 20 minutes and take off for at least 20 minutes. Repeat this process as needed, but if the ice becomes painful or you get numb remove the ice. For chronic or long term pain use heat. Again be sure to have a layer of fabric between you and the heat. Do not leave on for extended periods of time and remember it should never burn or be painful.
4. Healthy habits: Having a healthy lifestyle will go a long way to help or prevent back pain.
· Keep a healthy weight - Excess weight will put additional pressure on the spine.
· Exercises regularly – Keep the spinal muscles strong and the body moving to prevent back pain.
· Get the right nutrition – Eating a low inflammatory diet will also help you with back pain. Eliminate or drastically reduce your intake of grains and sugar, they produce inflammation in the body which can lead to pain. Be sure to get the right amount of omega-3. This can be found in grass fed beef and wild fish or through a high quality supplement. Omega-3 will reduce inflammation in the body. Use a high quality supplement or sun exposure for vitamin D. Vitamin D prevents softening of the bone which can lead to pain.
· Meditate/Deep Breathing - Use meditation or deep breathing techniques to reduce stress. Stress in the body contributes to pain syndromes. Taking time to breathe deep and get oxygen into the body will ease pain.
It’s important to remember to take it easy if and when pain arrives. These suggestions are great for times of pain, but if you continue them when you are out of pain it will help to prevent injuries in the future. If your back pain persist or is not helped by these natural remedies, be sure to see your chiropractor.
Heal Your Body and Feel Better with Chiropractic Care
In today's fast-paced world, taking care of our bodies has become more important than ever. One holistic approach to health and wellness that has gained popularity in recent years is chiropractic care. This alternative medicine focuses on the musculoskeletal system, with the belief that proper alignment of the body can help alleviate pain, promote healing, and improve overall well-being. Let's explore how chiropractic care can help you feel better and live a healthier life.
Benefits of Chiropractic Care:
1. Pain Relief:
Chiropractic adjustments can help relieve pain in various parts of the body, including the back, neck, and joints. By realigning the spine and joints, chiropractors can reduce pressure on the nerves, leading to decreased pain and increased mobility. This can be particularly beneficial for individuals suffering from chronic pain conditions such as arthritis or migraines.
2. Improved Posture:
Poor posture is a common issue in today's sedentary lifestyle, leading to back and neck pain, as well as other health problems. Through chiropractic adjustments, individuals can improve their spinal alignment and posture, which not only reduces pain but also enhances overall body function. Better posture can also boost confidence and energy levels.
3. Enhanced Mobility:
When the spine and joints are properly aligned, individuals experience improved mobility and flexibility. Chiropractic care can help athletes perform better, prevent injuries, and recover faster from physical exertion. Increased mobility also benefits individuals in their daily activities, making movement easier and more comfortable.
4. Boosted Immune System:
The nervous system plays a crucial role in immune function, and misalignments in the spine can disrupt communication between the brain and the immune system. By restoring proper alignment through chiropractic adjustments, individuals can support their immune system and increase their body's ability to fight off illnesses.
5. Stress Relief:
Stress is a common issue that can manifest physically in the body, leading to muscle tension, headaches, and other discomforts. Chiropractic care can help release tension in the muscles, promote relaxation, and reduce stress levels. Many patients report feeling calmer and more balanced after a chiropractic session.
Chiropractic care offers a natural and effective way to improve your health and well-being. Whether you are seeking pain relief, better mobility, or enhanced overall wellness, a skilled chiropractor can help you achieve your health goals. By restoring proper alignment to your body, you can experience reduced pain, improved function, and a greater sense of vitality. Consider incorporating chiropractic care into your holistic health routine and unlock the benefits of a balanced and aligned body.
If you are interested in chiropractic care, simply give us a call at 919-782-2014 to schedule your 1:1 appointment with us today!