Month: April 2020

Intermittent fasting is not so much a diet but a pattern or timing of how to eat. It is how early mankind fed itself for millennia. It has many benefits to improve our health. This article discusses intermittent fasting (IF), types of intermittent fasting and subsequent health benefits.

To be very clear this article is meant for general purposes and should not be utilized individually, but in consultation with one’s health care provider.

Let’s begin with stating that intermittent fasting means NO SNACKS! Snacking is out. Intermittent means we will wait an interval of time between meals.

There are various patterns that can be used for intermittent fasting. One of the simplest is: 3 square meals a day. This is a time-honored custom for many in the boomer generation and previous generations. It involves having breakfast, lunch and dinner and not eating overnight. Typically, a 4-5 hour time span between meals occurs. Since each meal is substantial the individual doesn’t become hungry.

Another method of IF is to utilize the 3 square meals a day and to add a 24- 48 hour fasting time once a month where one only drinks water and sparingly drinks a vegetable broth.

There are a number of other patterns that can be pursued and are readily investigated by consulting an expert of nutrition and online references.

The benefits of intermittent fasting are numerous, ranging from weight loss, improved metabolism, decreased chronic pain and lower risk of cancer.

Weight loss occurs when we refrain from eating for longer periods. If we eat frequently, we are constantly burning calories from the food we’ve consumed. However, by utilizing IF we burn fat and subsequently lose weight.

Many people feel that their metabolism is slow or unstable. Intermittent fasting can speed up and stabilize overall body metabolism. Physiologically intermittent fasting reduces the amount of insulin produced by the pancreas and allows blood glucose levels to normalize. Over weeks and months metabolic activities of the body naturally become more balanced, normal and regular.

Intermittent fasting has been shown to reduce the type of white blood cell called monocytes. Monocytes are linked with body inflammation. By decreasing inflammation chronic musculoskeletal pains can be improved.

Cancer cells typically feed on glucose. Blood glucose is high when we snack and eat frequently. Conversely, when we fast intermittently, we burn fat. Since most cancer cells cannot feed on fat cancer risk lessons.

Some studies show that intermittent fasting helps the body to clean out toxins and damaged cells. This cleansing and purification reduces tiredness and sluggishness and helps boost energy.

Fasting, in general, is an age-old process that dates back centuries to many faiths and cultures. Almost everyone easily engage in intermittent fasting and there are a wide array of health benefits.

Visit this site for the Pittsburgh North Hills Chiropractor near me. See this website for a back and neck pain relief chiropractor near me.

I want to thank my present chiropractic assistant, Casie, and all my past assistants. Over the last 35 years you have been a GREAT help to my patients and me.

To quote Shakespeare: “I can no answer more, but, thanks and thanks.”

Happy chiropractic assistants day/administrative professionals day from James J Schofield DC.

 

“Wow! I didn’t know working from home would be this hard” is what I heard recently from one of my patients. Because of the coronavirus requirement to work from home, instead of her usual office setting, she was feeling challenged. I’ve heard similar remarks from other patients, in my chiropractic office. This article will discuss some of the challenges and inconveniences that occur when working from home, as opposed to the office. It will also give some ideas on how to improve a home-based working situation.

Since most children are not allowed to attend their brick and mortar schools and daycare, they are home also. If you do not have someone at home to watch them, they may be underfoot and distracting you. You might be worried that they can be heard or seen in the background if you are communicating with others by telephone or online. Know that you are not alone. Many others are also working from home. They are in the same situation and can empathize with you and understand what you’re going through. They will be lenient and may in fact, find it charming and amusing to know a bit more about your family life.

Many of us have an excellent ergonomic space at our office – not so much at home. Make sure you designate a specific place in your home to be your “office.” It may be an extra bedroom, the kitchen table or rec room. It should not be sitting on the couch, in an awkward position, hunched over your laptop. You may have to experiment as to which location in your house is best for you.

One of my patients told me she has a variable, upright desk at her office, which she loves. Upon working her first three days at home, without an upright desk, she was noticing increased neck and upper back pain. She contacted her company and they sent a technician out to set up a variable desk at her home. So, make sure you have the equipment, space and set up you need.

Another patient told me he seemed to be working a lot more hours since working remotely from home. It is important to set regular hours, similar to your regular office schedule. Make sure to get up, stretch and walk around regularly. Take your usual lunch break. Shut down and leave work just like you would when you leave your office at days end.

Certainly, working at home will not be the same as being in your office. But, with a little tolerance, experimentation and planning it does not have to be difficult and can suffice for the time being.

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What we give power to has power over us, yet we have the power to choose our thoughts and attitude.

From Dr James Schofield’s chiropractic neck and lower back pain relief office.

With the current worldwide virus health concern, we are all looking for ways to stay healthy. A prudent route to take is to make our bodies as strong and resistant to sickness as possible. This boils down to improving and strengthening our own natural immune systems. We can all take commonsense measures to, individually, eat better and improve our diets and gain a nutritional advantage. This article will discuss some foods to avoid and others to consume to strengthen our immune systems.

Foods to avoid:

• Avoid sugar, sweets and an excessive amount of grains like cereal, pasta and bread. These all contain carbohydrates which, when digested, cause high blood sugar. They also cause the body to become acidic. High blood sugar and an acidic environment weakens the immune system.
• Avoid traditional dairy cow’s milk. Many people are unable to digest lactose, which is a sugar, in traditional milk. Too much lactose exposure can increase inflammation in the body and weaken the immune system. Alternative forms of milk that are low in lactose are almond milk, rice milk and coconut milk. Try these individually to determine which taste you prefer. Some people are able to digest dairy cow milk if it is fermented, such as cheese and yogurt and can be experimented with on a case to case basis.
• Avoid high gluten foods. Gluten is a protein found in certain grains. Gluten may not be digested well by many people and can create an allergic sensitivity when consumed. This sensitivity can interfere with our immune system. Wheat is the one food that has the highest concentration of gluten and is best avoided. Oats and rice do not contain gluten and are recommended, safe grains.

Foods to consume:

• Consume good fats. Fat is misunderstood and is an important food for our body. All of our hormones (thyroid, insulin, adrenaline, estrogen, testosterone) need fat for their production. Each of our body’s cells contain fat in the cell wall. Our brains contain a high amount of fat. We can help our immune systems immeasurably by consuming good fats. Examples of these fats are coconut oil, olive oil and flax seed oil. Vegetable oil is not a fat that is recommended.
• Eat cruciferous vegetables. Cruciferous vegetables are those such as kale, cabbage, broccoli, cauliflower, collard greens and Brussels sprouts. This category of food is vitally important in eliminating toxic metabolites. They help to purify our digestive system and, in turn, strengthen our immunity.

Most football fans have heard the phrase: “The best defense is a good offense.” Avoiding certain foods and consuming others is among best ways to strengthen our immune system and resist disease.

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Health, Happiness and Joy to You and Yours this Easter!!

From Dr James Schofield’s chiropractic neck and lower back pain relief office.

Happy Passover to you and those you love!

From the chiropractic neck and back pain relief office of Dr James Schofield.

 

The spring of 2020 will be known through all of history as a very stressful perod. Earlier today, an acquaintance of mine said: “We are living through an historic time.” To say the least, it is a very stressful time. Due to the coronavirus and disruptions in our everyday lives, the economy and inconveniences our health may be at risk. This article will discuss 5 ways to strengthen our immune systems and counteract the effects of stress on our bodies.

When we are injured, sick or under stress our body creates inflammation. We all know that if we sprain our ankle it gets swollen and inflamed. If we get a respiratory virus our sinuses react with a runny nose, sneezing and coughing. When we are under excessive stress, we produce inflammatory chemicals called cortisol and catecholamines. If inflammation is limited to a short-term, time frame we will recover and heal. However, if inflammatory chemicals linger and become chronic it is deleterious to our health. Chronic inflammation leads to impairment of our immune system. Fortunately, there are natural ways to strengthen our immune systems.

Here are five natural ways to strengthen your immune system:

• Avoid sugar, sweets and grains like cereal, pasta and bread. These all contain carbohydrates, which when digested cause high blood sugar. They also cause the body to become acidic. High blood sugar and an acidic environment weakens the immune system. Instead, eat lots of vegetables, especially of the cruciferous variety, which includes kale, broccoli, cauliflower, collard greens and Brussels sprouts. Also eat foods that have good protein and good fats like eggs, beef and chicken. Helpful fats like olive oil, flaxseed oil, safflower oil and coconut oil are wonderfully utilized to strengthen our immune systems.
• Get 30 minutes of exercise per day. Moderate exercise such as walking, weight and resistance training have been shown to lead to a higher number of white blood cells which help to fight infection. Since many gyms, health clubs and exercise facilities have been closed, to promote social distancing, it is certainly permissible and recommended to get outdoors and engage in some sort of physical exercise.
• Get your sleep! Most people benefit from eight hours of sleep. I like to say that: “Our immune systems are working hardest, while we’re sleeping.” You can really supercharge your immune system if you make sure you get your rest.
• Obtain the sunshine vitamin! The sunshine vitamin is vitamin D3. This vitamin enhances the immune system. If the weather is nice enough in your area, you can get direct sunlight exposure on your face, arms and legs for 15 minutes/day to manufacture adequate vitamin D3. If it is too cold or cloudy where you live to receive direct sunlight skin exposure, you can do nutritional supplementation of 5000-10,000 IU’s/day in a capsule form for adults. Check with your healthcare specialists to know how much vitamin D3 children and infants require.
• Manage daily stress as well as situations beyond your control. One simple technique we can all practice is gratitude. Although many circumstances may be confronting us, we can always think of a number of things to be grateful for. Happiness is directly correlated to the gratitude that we have in our lives.

The best way to prevent illness is to strengthen our immune system. The five natural ways to strengthen the immune system listed above will help to keep your immune system strong!

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