Circle Of Thought

Healthy Diet and Brain Health

  • healthy diet

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.

Sitting For Too Long Is Linked to More Health Risks Than You May Know

  • sitting

Ditch the medicine ball at your desk – you’re still sitting down.  Obesity and metabolic syndrome are just two of the health concerns that have been directly linked to individuals sitting for long periods of time.  Even if you have a desk job, it is suggested to get up and take a quick walk every so often.  Some employers even allow a standing desk setup in which the employees are encouraged to use standing work stations instead of a desk and chair.

Too much sitting also seems to increase the risk of death from cardiovascular disease and cancer.  Dr. James A. Levine details all of the risks of sitting too much in this article.

How To Use A Stability Ball

    Stability Ball

You know that big round ball you see in gyms and say to yourself “Hmm I wonder what you use that for?”

Well that big bouncy ball is a balance ball; otherwise known as a stability ball, exercise ball, swiss ball, or fitness ball. The purpose of the ball is to help improve strength, cardio, stability, endurance, and balance.

In Sophia Breene’s article she gives 20 effective stability ball exercises that will help your lower body, upper body, and core. To see the exercises click HERE 

To experience that big bouncy ball call Lavanga Chiropractic for times on our stability ball classes!

 

Sleep and your Mattress

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!

Back Pain Related To Lifestyle

  • back pain

According to WebMd there are several possible causes of lower back pain that relate to one’s lifestyle. Maintaining a healthy weight is imperative for your health. Carrying around those extra pounds puts added stress on your joints. What can you do today to improve your health? Maybe take a walk for 15 minutes, drink more water, and/or try getting an extra half an hour of sleep.

Cigarette smoking is known to increase the likelihood of lower back pain. Patients with a history of alcohol abuse or depression are four times more likely to suffer from back pain. Are you struggling with managing your emotions? Have you had some setbacks and are having a confidence crisis? Everyone needs help sometime. Do something today to improve your situation. There is no shame in asking for help. Building consistent healthy habits daily impacts how you feel and many times it helps transform other areas of your life. Start one small healthy change and implement it daily. Then slowly start adding to your daily activity to take care of yourself.  This study just reiterates another way how having healthy habits impacts your body. What you do daily take care of yourself stay connected with your values helps transform your life.

If you or someone you know is suffering from back pain it is important to get help from a professional. Call Lavanga Chiropractic today.

Juggle Work, Family, and Earning a Degree With the Least Amount of Stress

  • degree

Forty years ago, you didn’t need a degree to make something of yourself after high school.  You did have to work harder (at the very least) without a degree; however, it wasn’t mandated across the board.  Nowadays, college grads (with an undergraduate degree) are even having a hard time finding the career, not the job, they went to school for.  The “baby boomers” mostly retired from the job they got right out of high school and now, young adults have four or more jobs before they get their annual evaluation!

More and more adults who have careers and families are going back to, or starting college for the first time!  There is even an entire education sector dedicated to online schooling – to make education readily available to all who have internet!  Earning a degree for some is a right of passage – for others, they will be the first in their families to ever graduate from college.  For those who wait until later in life to earn a degree, don’t fear – it IS possible to succeed and maintain yourself and your life prior to school.

Today, you can find a lot of advice on how to juggle work and earning a degree.  You can even find advice on raising a family and earning a degree.  Here, you can read advice on how to juggle all three and still maintain a sense of self and still keep up with all of your obligations.  The article even touts that you can manage all three and “Still pick the kids up from school”.  There are no indicators for if this article is for single parents or not; however, the rules still apply in one way or another.

 

 

Happy People Do These Things Just After Waking to Ensure a Good Day

  • Happy Morning Person

Have you ever noticed the “happy morning people” and thought to yourself – UGH how do they do it?!  It is hard to find a relationship between morning people and their average hours of sleep/night.  Some folks say they slept “too long” and they are drowsy all day; others don’t get enough sleep and drag for hours. The suggested eight hours is not very attainable for most working adults.

Simple adjustments to your morning routine can drastically change your mood for the entire day!  This article explains the eight things happy people do in the first 5 minutes of their day.  Imagine just five minutes improving your mood every single day – then you can be one of the “happy morning people”.

How To Use A Stability Ball

Stability Ball

Stability Ball

You know that big round ball you see in gyms and say to yourself “Hmm I wonder what you use that for?”

Well that big bouncy ball is a balance ball; otherwise known as a stability ball, exercise ball, swiss ball, or fitness ball. The purpose of the ball is to help improve strength, cardio, stability, endurance, and balance.

In Sophia Breene’s article she gives 20 effective stability ball exercises that will help your lower body, upper body, and core. To see the exercises click HERE 

To experience that big bouncy ball call Lavanga Chiropractic for times on our stability ball classes!

The Importance of Motivating Students

  • Students

Motivation involves setting goals.  To get motivated one must engage in activity, whether physical or mental.  Goals lead to action, which is why it’s important for students to set goals.  Students tend to perform better in school when they are properly motivated.  However, the struggle is getting their attention, especially with all of the technology distractions today.  Mashable.com reported the following, “87% of teachers said technology is creating an easily distracted generation with short attention spans.  And 64% of teachers (from middle and high schools) say today’s digital technologies do more to distract students than to help them academically.”

To keep students motivated to learn, try the following tips:

  • Create learning activities that relate to the students’ lives.
  • Give them options.  Research shows that students have increased motivation when they “feel some sense of autonomy in the learning process.”
  • Provide challenging activities. “Scaffolding is one instructional technique where the challenge level is gradually raised as students are capable of more complex tasks.”
  • Use role models as examples to help them draw connections.  The positive influences may also help keep them engaged.
  • Watching a peer succeed at a task is a great way for other pupils to learn.
  • Supportive teaching styles can help keep increase student interest, enjoyment, engagement and performance.
  • Teach them how to learn.  If they are struggling, break down the learning process to help keep them motivated.

To learn more about motivation and why it’s important to the learning process, contact the Lavanga Group today!

Massage Benefits: Wellness You May Not Know About

  • Massage Benefits at The Lavanga Group

Sometimes the relaxing period of time after getting a massage makes us forget that a regular massage benefits our health!  The most noticed benefit is the relaxation that follows immediately – you will even be asked to sit up slowly and take a glass of water before you are on your way out.  Massages are a great way to reduce stress and bring back tranquility and peace to your life – even if it is only for a short time during the actual massage.  The more unnoticed massage benefits include help for the following conditions:

  • Anxiety
  • Digestive disorders
  • Fibromyalgia
  • Headaches
  • Insomnia related to stress
  • Myofascial pain syndrome
  • Paresthesias and nerve pain
  • Soft tissue strains or injuries
  • Sports injuries
  • Temporomandibular joint pain

Types of massage

Swedish massage is a gentle form of massage that uses long strokes, kneading, deep circular movements, vibration and tapping to help relax and energize you.

Deep massage is among the more common.  This massage technique uses slower, more-forceful strokes to target the deeper layers of muscle and connective tissue, commonly to help with muscle damage from injuries.

Sports massage is similar to Swedish massage, but it’s geared toward people involved in sport activities to help prevent or treat injuries.

Trigger point massage focuses on areas of tight muscle fibers that can form in your muscles after injuries or overuse.

You masseuse can identify which form of massage will be best suited for your needs.  As with all other forms of pain relief and exercise, be sure to check with your doctor before you start a new regimen.  Read more about massage benefits here.

 

To enjoy massage benefits The Lavanga Group has to offer, and to schedule your massage, contact Lavanga Holistic Center today!  Now through February 14, 2015 single massages are only $59.00 or schedule a couples massage for $119.00(a $30.00 savings!).  What a great way to reconnect and simply be with your loved one!