Your Healthy Tidbits; Volume 12 Issue 51

Woman Laughing


Meditation is a habitual process of training your mind to focus and redirect your thoughts. It’s something everyone can do to improve their mental and emotional health. Meditation courses and support groups are widely available. There's a great variety of styles too, each with different strengths and benefits. Trying out a style of mediation suited to your goals is a great way to improve your quality of life, even if you only have a few minutes to do it each day.


The loss of daylight hours during winter is a common cause of seasonal affective disorder (SAD), a type of depression that hits when daylight gets shorter in the fall and winter, and lifts as spring and summer rolls back around. Your health and mood are intricately tied to exposure to sunlight because your serotonin levels (the hormone associated with elevating your mood) rise when you're exposed to bright light. Your melatonin level also rises and falls with light and darkness. Helpful treatments include optimizing your vitamin D and omega-3 levels, light therapy (including blue light exposure in the morning, but not later in the day), optimizing your sleep, the Emotional Freedom Techniques (tapping), and exercise. Vitamin D deficiency is very common, and should be a top consideration when you’re looking for a solution to better your mood and energy, especially if it occurs during fall and winter months. While light therapy can take up to four weeks before you notice improvement, it was shown to be more effective than antidepressants for moderate to severe depression in a recent study.


Pumping iron really does get your blood flowing. Researchers at the Univ. of Michigan found that people who performed three total-body weight workouts per week for two months decreased their diastolic blood pressure (the bottom number) by an average of 8 points. That's enough to reduce the risk of a stroke by 40%, and the risk of a heart attack by


Chiropractic care through pregnancy is not only safe, it’s essential. It is easy for all of us to see changes during pregnancy... increased pressure on the spine and pelvis toward the end of the pregnancy and changes in gait pattern: the "waddle." What we can't see, are the millions of different hormonal changes and chemical reactions occurring both in the mother and the developing baby-all of which are controlled and coordinated through the nervous system. Spinal adjustments result in easier pregnancy and significantly decreased labor time. In one study, women receiving Chiropractic care throughout their first pregnancy had 24% shorter labor times than the group not receiving Chiropractic, and women delivering more than one baby reported 39% shorter labor times. In addition, 84% of women report relief of back pain during pregnancy with chiropractic care. Who do you know that could benefit from chiropractic care?


Just one-fourth of an ounce of dark chocolate daily can reduce blood pressure in otherwise healthy individuals. Cocoa powder is rich in flavonoids, antioxidants shown to reduce "bad" LDL cholesterol and increase "good" HDL levels. Flavonoids are a type of phytonutrient which have anti-oxidant and super nutrient powers! Tip: A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14.


"To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment." ~Ralph Waldo Emerson

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