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!
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.
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!
Back pain can be very painful which can make it difficult to do even simple tasks. Staying active can help you recover faster from back pain. Michael Melton, the CEO of ChiroHosting.com, states that those engage in physical activity while experiencing back pain will heal faster than those who are inactive.
Working out at the gym is not your only option—you can stay active while having fun! Try playing a game of tennis with your neighbor or going to the batting cages. Going to the park is one way for parents to stay active and spend time with their children. Setting time aside to get exercise is not always easy. Try to make it into a habit–this way you can heal from your back pain and prevent future pain. Another simple way to incorporate physical activity into your daily routine is by walking your dog around the neighborhood. Any physical activity is better than none. In addition to healing back pain, physical activity contributes to your overall health. A study found that, “Leisure-time physical activity improves mood and quality of life and prevents social isolation and loneliness.” Whether or not you are experiencing back pain, staying active is beneficial to your health.
To learn more about how you can stay active while experiencing back pain, contact the Lavanga Group.
One of the key elements in reaching our goals is having a clear and compelling vision for what we want. Most people could tell you easily what they do not want in their lives. Take some time today to write down your vision for your life and why you want it for you life. The most important step in this process is your why. For example, if you are looking to make a career change what will that do for you and your family? Next think about what kind of person would you have to be in order for this vision to come true? What skills and knowledge would you have to possess to make this dream come true? What habits would you have to have in order to have this vision for your life come true? Who do you know that could help with this vision? Where do the people that have achieved these goals spend their time? Is there an association? A networking group you can join? What steps can you do today to move yourself forward in the direction of your vision? At any moment you can choose to turn your life around. You want to have a gut- wrenching why to achieve your vision because when the obstacles arrive you need to review your why to give you fuel to keep going. Know that you can always change your mind at any time to make a better tomorrow.
For help putting your vision into action, contact the Lavanga Group today!
While warming up for a workout, it’s important to remember to stretch. Stretching before a workout will help make your body more pliable and less prone to injury. Make sure to stretch the main muscle groups that you plan on using during your workout. Stretching helps to:
- Reduce muscle tension
- Make the body feel more relaxed
- Prevent muscle strains and joint strains
- Prepare the body for your workout
- Promote circulation
- Reduce muscular soreness
Post stretches are just as important as stretching prior to your workout. After a workout, stretching will help you increase your flexibility and range of motion. It’s important to gently stretch post workout and order to optimize range of motion and performance. Listen to your body to make sure your not forcing the stretch.
Here are a few of the best post workout stretches to help prevent injury:
- Quadricep Stretch is essential if you engage in strength training or high amounts of cardiovascular exercise.
- Hamstring Stretch is a great stretch if you engage in high amounts of cardiovascular activity.
- Side Stretches help focus on the abdominal muscles.
- Calf Stretches will help loosen up the muscles in the lower part of your leg.
To learn more about how stretching can benefit your body, contact Lavanga Chiropractic today!
Music can help you stay motivated and focused. The act of listening to music can help you concentrate on a boring task. The Globe and Mail reported that, “Focusing on a favorite song combats de-motivating brain signals associated with fatigue or boredom.” For example, listening to music while working on a boring task keeps you energized and in the zone. People rely on music to get them through a tough workout or a long commute. Think of how you can use music to your advantage!
A powerful song can change your mood instantly. Music can be fun and uplifting or comforting and melancholy. In fact, “Music’s energizing effects comes from its ability to engage the body’s sympathetic nervous system. The activation of this system readies the body for action whenever we face a challenge in our environment.” Many people listen to music daily. Most people find that listening to music while driving can help you stay focused. Imagine how boring road-trips would be if there wasn’t any music to pass the time. Music can make you motivated to workout, clean, dance, sing, run, and so on. Music can also be beneficial to your health—to find out how, check out this site!
To find out more information about how staying motivated can benefit your health, contact The Lavanga Group today!
If you’re experiencing leg pain related to back problems a new study has shown that chiropractic attention combined with exercise will exhibit the most short-term relief. Generally patients experiencing these symptoms are treated with medication, injections, and surgery. Gert Bronfort, a researcher with the Integrative Health and Wellbeing Research Program at the University of Minnesota told Reuters health, “Spinal manipulation combined with home exercise may be worth practicing for those with back related leg pain that has lasted more than four weeks.”
“This combination resulted in advantages in pain reduction, disability, global improvement, satisfaction, medication use and general physical health status after 12 weeks.” Nine months after the study and treatment ended, patients who underwent chiropractic therapy were still doing better than groups who did not participate in terms of overall improvement, satisfaction, and use of medications. Bronfort added that four out of five people will experience lower back pain in their lifetime and up to forty percent of them will develop leg pain as a cause of their back pains.
The study consisted of 192 adults with back pain that had been progressing to their legs for at least four weeks. Half of these patients were instructed to do specific home exercises and pain management techniques. They also met with a chiropractor for 12 weeks, up to 20 times for 10 to 20 minutes of spinal manipulation. The other half were asked to visit a chiropractor, exercise therapist, or personal trainer during the first 12 weeks but, without spinal manipulation. Both halves of the patients were asked to rate their pain at the beginning of the study as well as after 12 weeks of their designated treatments. The results came as followed: 37% of the spinal manipulation group felt their pain was reduced by at least three quarters, compared to 19% of those who did not receive spinal manipulation.
If you or a family member is experiencing back related leg pain and are interested in spinal manipulation to relieve pain, feel free to contact the chiropractors of Lavanga Chiropractic.
Do you often feel overwhelmed and stressed out? When you are stressed, your body responds by making hormones that speed up your heart. This usually results in faster breathing and also bursts of energy, which is called the fight-or-flight stress response.
Feeling stressed is normal and sometimes even useful. Stress can help you work hard or react quickly. However, if stress happens too often or lasts too long, it can have negative impacts on your health. Stress is liked to headaches, upset stomach, back pain, and trouble sleeping.
What can you do about stress? Check out the following stress management techniques:
- Find out what is causing stress in your life.
- Look for ways to reduce the amount of stress in your life.
- Learn healthy ways to relieve stress and reduce its harmful effects.
Massage Therapy is also a great way to relieve stress. Massage therapy has proven to boost energy and increase concentration. “Massage therapy can be effective for a variety of conditions, including arthritis, lower back pain, insomnia, headaches, anxiety, circulatory problems, and recovery from a sports injury,” says Mary Beth Braun, President of the merican Massage Therapy Association (AMTA). To read more about massage therapy for stress relief and much more, click here.
For more information about stress management techniques, contact the Lavanga Group today!
Vacations give you an opportunity to escape from your day-to-day responsibilities and get some much needed R&R. Most of us come home from vacations feeling relaxed, happy, and ready to get back to work! Vacations are great for getting a tan, spending time with family, and catching up on some reading. What most people don’t realize is that vacations are also good for your health! Check out the following ways a vacation can make you healthier and happier:
- Helps you to reduce stress. Whether you take a week long beach trip or just a day to play golf, vacations are one of the best ways to reduce stress levels!
- Give your heart a break. According to the Framingham Heart Study, “Women who take at least two vacations a year are eight times less likely to have coronary heart disease.” Another study done with men who had an elevated risk for coronary disease, showed that those who didn’t take an annual vacation were 32% more likely to die from a heart attack than the vacationers.
- Help you get closer to your family. Vacations help you to create memories and share experiences with your families.
- Make you smarter at work. According to the National Institutes of Health, research shows that stress can have an impact on decision making. By taking a few vacation days, you’ll feel refreshed and and focused.
For more information about your health, contact Lavanga Chiropractic today!