According to the American Academy of Neurology’s most recent study, eating healthy is linked to stronger cognitive health. Their healthy diet included not much red meat, moderate alcohol, and lots of fruits and vegetables, nuts and fish. The study included over 27,860 participants over the age of 55, from 40 different countries, and the participants were studied for an average of five years. However, certain health conditions were excluded at the start of the study, conditions such as diabetes, heart disease, stroke, or peripheral artery disease, and participants who had experienced stroke or heart disease during the study were no longer followed.
The baseline measure of cognitive health was a thinking and memory skill test at the start of the study, two years into the study, and finally five years from the beginning. Only 14% of those with the healthiest diets showed a decline in thinking and memory while 18% of those with the least healthy diets showed a decline. The numbers for the healthiest diets included 5,687 people, with 782 showing cognitive decline, and 5,459 participants with unhealthy diets, 987 showing a significant cognitive decline. The relative difference from these figures produces 24% lower likelihood of a drop in thinking and memory for people eating well.
However diet in later life is only part of the picture. Study author Dr. Andrew Smyth of McMaster University in Hamilton, Ontario, Canada, says “Adoption of a healthy diet probably begins early in life, and a healthy diet might also go along with adoption of other healthy behaviors.
In conclusion, “we report that higher diet quality is associated with a reduced risk of cognitive decline. Improved diet quality represents an important potential target for reducing the global burden of cognitive decline.”
For help getting motivated to maintain a healthy diet, contact the Lavanga Group today, to discuss your options.
Eating right can have numerous health benefits. In fact, eating what are referred to as brain foods can help you maintain a healthy brain! Your brain uses more than 20% of your daily energy intake. This means that your brain demands energy to work efficiently. Therefore, the foods we consume have a major impact on brain function. Certain foods have the power to keep your mind sharp and nourished. Brain foods are known to improve your memory, mood, concentration, and even overall clarity.
One of the most popular brain foods are blueberries. Blueberries are rich in antioxidants and improve memory function. Researchers found that blueberries also have the power to help improve motor function, balance, and coordination. Eating breakfast is essential to fueling your brain throughout the day. Researchers recommend starting your day off with high-fiber whole grains, diary, and fruits. Salmon is also known to help increase brainpower. The omega-3 fatty acids found in salmon also have been known to help fight against Alzheimer’s disease. Brain foods also include flax seeds, coffee, mixed nuts, avocados, eggs, whole grains, chocolate, and broccoli. To find out more about brain foods and how they can help improve your memory, mood, and concentration, visit this site.
To learn more about the importance of maintaining a healthy lifestyle, contact Lavanga Chiropractic today!
Have you ever noticed that when you are alone your mind races and you’re thinking about the whole entire day, sometimes more than one day. It’s like your thought process has been put on hyperdrive! We are all too often caught up in the rush of every day life that we don’t just stop to think when we need to. This leads to near sleepless nights when our minds are racing because we finally have some downtime. Imagine the level of thinking we could all achieve if we just slowed down every once in a while.
Thomas Edison was quoted saying, “The best thinking has been done in solitude. The worst thinking has been done in turmoil.” You may find that some solitude can increase your creativity! When you open your mind to the vast silence of being alone, you may notice yourself thinking deeper into parts of your brain that you rarely tap due to lack of time! You may even notice it easier to solve problems or simply be at peace. Here you can read Matt Mayberry’s thoughts on how solitude can be your most powerful thinking tool.
Contact The Lavanga Group today to find how to tap into your alone time to get the most out of it.
Bad posture can have many negative affects on your body and health. Repeating poor posture can actually change and adapt your body’s alignment, causing you to experience pain. Bad posture can cause what is referred to as a hunchback. This is when your back forms a C shape at the top of your spinal column. Bad posture can also cause rounded shoulders, which is common for people who work mostly at a desk. To find out what may be causing your bad posture and ways to correct it, check out this site!
While a slow, slumped walk tends to make you drowsy, skipping helps you to avoid bad posture and raise energy levels. A great exercise to help stretch your back and boost your energy levels is skipping. According to an experiment, you are more likely to feel or think of something positive when you are sitting up straight. Having good posture is important to your health and overall happiness. In fact, your body language has the power to shape your personality and even change your hormones. Check out Amy Cuddy’s famous Ted Talk to learn more!
If you are suffering from back pain due to bad posture, contact Lavanga Chiropractic today!
Getting the right amount of sleep is important to our health. In fact, a lack of adequate sleep over time can lead to a shortened lifespan. In general, adults should get eight ours of sleep per night. Many people believe that the need for sleep declines with age, however this is false. Adults may be able to function with as little as six hours of sleep per night, but it is not recommended.
Sometimes falling asleep can seem impossible. One of the leading causes for sleepless nights can be attributed to your mattress. In a four year-study, more than 16,000 nights of sleep were evaluated on 128 subjects. This study looked at how different support levels of mattresses impacted the following: sleep, pain and daytime functioning. This study by Research Triangle International and Drs. Andy Krystal and Jack Edinger from Duke University, found that even small differences in mattress support (soft, medium, firm) correlated with changes in sleep and pain. The study revealed that mattresses really do matter when it comes to sleep.
Memory foam mattresses have been known to provide advanced comfort and support while sleeping. However, this foam does not breathe well, which means it warms up with more exposure to your body heat. Tempflow is a visco-elastic memory foam mattress that uses patented airflow circulation technology. This technology allows your body heat to ventilate out of the mattress, while cooler air can flow through the layers.
To find out more information about Tempflow, contact Dr. Dan at the Lavanga Group today!
Feet are the foundation of the body. Wearing shoes that don’t give proper support could contribute or even cause lower back pain. To avoid nagging back pain, it’s important to try and find footwear with that have extra cushioning. It may also be helpful to use insoles or inserts to help provide extra support.
One way to avoid back pain is to replace your sneakers when you notice that they aren’t providing enough support. If you run or jog regularly, make sure to invest in a high-quality pair of athletic shoes. By investing in a more supportive shoe, you’ll be able to get more use out of them and benefit from the extra cushioning.
Another shoe that throws off the alignment of the body are high heels. When wearing high heels, you’re not walking in a natural position. This can cause stress and strain on the lower back. It is recommended to wear lower heels when possible. Another way to avoid the strain caused by high heels is to limit the duration you wear them. For example, while walking to-and-from work, wear your sneakers and switch into your heels when you arrive at the office!
Flip-flops are a less supportive shoe that can lead to stress and strain on joints and tendons. In fact, wearing flip-flops for a long period of time can cause arch pain, heel pan, ankle pain or knee pain. Flip flops are ideal shoes for the summer, but if you know you’ll be walking long distances, try to wear your sneakers!
To find out more information about how your shoes can have an impact on your back pain, contact Lavanga Chiropractic!
Personal development is a process and requires you to take steps to achieve your goals. Take a look at your life an decide how often you work on improving yourself. Personal development is a lifelong pursuit. Every day brings new opportunities in our lives. It’s important to use these opportunities to make improvements in your life. Making a commitment to personal development will help you change your life for the better! In keeping with the overall practice of the Circle of Wellness, you know that you don’t have to do this alone.
Trainers, coaches and personal development programs are key to making a true change to a healthier lifestyle. The Lavanga Center can help you explore the various types of coaching and personal development exercises that complete the Circle of Wellness.
At the Lavanga Center we customize flexibility and rehabilitation programs, synergy exercise systems, personal training, Pilates, Tai Chi, dance and our Personal Development Yoga (PDYOGA) programs.
Call us today at (215) 364-1112 to get your customized fitness program!
Do you need to detox your body and cleanse? You probably have heard of friends, family or coworkers talking about “doing a cleanse” and never really thought it was for you. The truth is, it is a good idea to cleanse your body on a regular basis.
In today’s world, there are toxins all around you which leave your immune systems weakened and increase your risk of poor health. A cleanse is a great way to detox your body and give yourself a clean slate to start with. Upon completion of a cleanse, it is important to make healthier choices when it comes to your lifestyle and diet.
Some symptoms as simple as trouble sleeping are your body’s way of telling you it need a cleanse. This link provides a quick description of if your body needs a cleanse, or to be detoxed, soon.
When toxins build up in the body, a range of symptoms can occur. Detoxing your system will help reduce the toxins that cause these symptoms and increase your general mental state and promote a feeling of well-being. Call Lavanga Chiropractic to find out more on cleansing, and our detoxification programs at 215-364-1112
Eating clean is one of the most challenging things to consistently do. With a busy schedule, it can be very difficult to stay on track. These 8 tricks can help you motivate yourself to eat clean:
- Get educated. Staying motivated to maintain a healthy eating life style requires your to learn about the food you eat.
- Make it personal. Eating cleanly requires you to focus on making real change in your lifestyle.
- Stop villianizing food. Letting go of the idea of forbidden food allows you to open yourself up to a much healthier relationship with food. Try eating clean most of the time and enjoy your indulgences the rest.
- 80/20 rule. Connected to the last point, it will be easier to stay motivated if you follow the 80/20 rule. Try eating clean 80% of the time and treating yourself 20% of the time!
- Be responsible to someone. Talk about your goals with others and take responsibility of them. Taking ownership of your life style will help you stay dedicated to eating clean.
- Let go of the “diet” mentality. Eating healthy is not a diet, it’s a life style!
- Find real food that tastes good to you. Don’t be afraid to try new food and recipes…you may discover that you enjoy the taste of healthy food!
- Make a plan that fits your lifestyle.
Benefits of eating clean:
- Cutting back on health care costs
- Having more energy to play with your kids
- Improving your immune system, over-coming health issues, etc.
- Feeling better
- Looking better
- Improving the environment
For more information about staying motivated, contact The Lavanga Group today!
Yoga is often linked to being an exercise for women. However, everyone can benefit from yoga. Those suffering from back, neck, joint, and muscle injuries find that yoga helps reduce their pain. Studies reveal that those who practice yoga twice a week for eight weeks gain strength, flexibility, and endurance. Yoga stretches your muscles and can also help relieve stress.
Try these poses to help minimize back and neck pain…
- Downward-Facing Dog: this pose is an excellent stretch to target your entire body. Try to hold this pose for 5 to 10 breaths, and repeat about five to seven times.
- Child’s Pose: this stretch helps to elongate your back, which can really help you relieve stress. You can repeat this stretch as many times as needed.
- Pigeon Pose: this is a bit more challenging for beginnings, but can be really helpful in stretching hip rotators and flexors.
- Triangle Pose: this is an excellent pose to help you strengthen your back and legs muscles.
- Cat and Cow Pose: If you have an achy, sore back, than this pose is for you! Try to repeat it ten times to get the best results.
- Upward Forward Bend: this pose stretches your hamstrings and back muscles, while also helping to minimize tension in your shoulders.
- Upward-Facing Dog: this stretch engages your back by opening up your chest and stretching your abdominal muscles.
To learn how to properly do these yoga poses visit this site! To find out more information about what exercises can help you relieve your back and neck pain, contact Lavanga Chiropractic!