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Why Hiking is the Perfect Cool Weather Activity!

2/17/2020

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When the cooler months settle in, sometimes we feel less inclined to get outside and exercise.  The good new is, there is no better cooler activity to boost health than getting outside and hiking!  So, in this blog post, let’s explore some of the health benefits associated with this perfect cool weather activity.

Exercise is a must for all of us.  There is no exception.  Humans are designed for movement and physical activity, and the best way to ensure that we will get needed amounts of exercise is to find activities that we enjoy and will WANT to participate in.  Some of the most important health-boosting things that hiking does for us is it improves cardiovascular health.  Remember that the leading cause of death in the US remains heart disease, so certainly steps (no pun intended) we can take to improve heart health makes sense.  Hiking also helps improve muscular endurance and condition, which trust me, is a good thing.  Hiking also improves lung function, and with as much time as most of us are forced to spend inside, any excuse to get outside in the fresh air is something that our lungs will thank us for!

Something that we might not think about, but is a major health concern especially as we age, is bone density.  Hiking is a weight bearing activity that can help increase bone density, which decreases the risk of conditions such as osteoporosis.  Maintaining adequate bone density as we age decreases the risk of breaks and fractures.

Hiking is also a great way to help lower the risk of high blood pressure, high cholesterol, and diabetes.  These are three conditions in which the majority of medications prescribed in the US are linked to.  It is also worth noting that daily outdoor exercise has been shown to be more effective at treating depression than the leading prescription drugs for the condition.  These conditions also lead to more serious health conditions, so avoiding things like high blood pressure is something that we should focus on.

Hiking is a great form of exercise to assist with weight management.  2 in 3 people in the US are overweight and over 1/3 of the population is classified as obese.  It is apparent that we need more ways to help control body weight, which leads to more health complications, and hiking can be an enjoyable way to motivate you to exercise.  It is also a great activity that we can do with others, which helps to improve our level of social wellness.

One final benefit of hiking that we also might not think about in terms of exercise, is it helps us have more restful sleep.  Sleep is necessary in order for the body and mind to recover from the day and anytime we exercise, we help ensure better sleep.  Getting more sleep helps with things such as improve mood, better skin, less likelihood of accidents, and lowering the overall risk of chronic disease.

The awesome thing is, this is just the tip of the iceberg in terms of the health benefits that hiking offers, so when time and weather allows, take a hike! And better yet, invite others to go with you.  Many areas have clubs that meet once a week and do group hikes together.  Make certain to take certain precautions like bringing plenty of water, healthy snacks, a first aid kit, and map.  It is important to stay on the paths and not venture too far from your vehicle, especially in areas that are unfamiliar.  Let others know where you are hiking, and be aware of local wildlife precautions as well.  Other than that, go out and have an adventure!

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The Health Benefits of Turmeric

2/10/2020

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Chances are if you have come into my office for a muscle injury, arthritis, stiff joints, or other musculoskeletal issue, we have had a conversation about supplementing with turmeric.  Because of the powerful health-boosting benefits of this ancient spice, I wanted to take the time to write a short article explaining what I feel to be the top 5 reasons to consume it on a daily basis.

One important thing to keep in mind is the fact that turmeric has undergone dozens of research studies.  The health benefits that we will discuss in this article have strong science-based findings to back up the claims.  Turmeric has been used in India as a medicinal herb for thousands of years, and now we are seeing more and more reasons why!

The bioactive compounds that are responsible for turmeric’s healing qualities are called curcuminoids.  The most notable of these is curcumin.  Curcumin is the primary active ingredient in turmeric, and is what is responsible for its anti-inflammatory properties.  The majority of studies conducted center around curcumin.  It is important to note that curcumin does not occur in high enough quantities in raw turmeric to elicit the desired health benefits, therefore taking a supplement high in curcumin is generally recommended.

Curcumin is not well absorbed by itself into the blood stream, but the good news is that black pepper can increase the absorbability of curcumin by up to 2000%.  Therefore, when using a curcumin supplement, look for one that contains peperine, which is the active ingredient found in black pepper.

Now to the health benefits that I find to be the most important regarding turmeric.  These are only 5 of the science-backed benefits, so keep in mind that more and more studies are being conducted and finding even more reasons to add turmeric into your healthy nutrition program.
  1. Turmeric is a powerful natural anti-inflammatory: Scientist now believe that chronic low-level inflammation is linked to almost every Western disease such as cancer, cardiovascular disease, neurological-based illness such as dementia and Alzheimer’s, and other degenerative diseases.  Curcumin has been shown to be as effective as some prescription grade anti-inflammatories, but without the negative side effects.
  2. It can help reduce Oxidative damage to cells in the body: By protecting the body from free-radical damage, overall health and resiliency to disease increases.  It has also been shown to increase the body’s own production of antioxidant enzymes.
  3. It can improve the brain’s function and decrease risk of brain related diseases: Curcumin increases the brain levels of Brain-Derived Neurotrophic Factor, which is a growth hormone that increases the growth of brain cells.  It also works to reduce degeneration of the brain and central nervous system.
  4. It can lower the risk of heart disease: Cardiovascular disease is the #1 cause of death in the world.  The good news is turmeric has been shown to improve the function of the lining of blood vessels.  This is vitally important in the overall function of the cardiovascular system.  One study found that a controlled-study group using 4 grams of curcumin per day had a 65% less risk of experiencing a heart attack compared to the group using a placebo instead.
  5. It can help with the symptoms of arthritis: It is estimated that nearly 350 million people suffer from arthritis worldwide.  It is a disease that includes women, men, and children.  Nearly 40 million people in the United States suffer from it, and current estimates suggest that almost 250,000 children suffer from arthritis in this country.  A study conducted by Chandran and Goel in 2012, concluded that curcumin is more effective in treating Rheumatoid arthritis that currently prescribed anti-inflammatories.

Again, this is a list of only 5 health related benefits offered by turmeric, so further research will continue to bring forth even more reasons to take a daily turmeric/curcumin supplement.  Remember the importance of using a black pepper extract as well in order to boost the absorbability of the curcumin.  For more information regarding quality turmeric supplements, contact our office at Prana Chiropractic and Wellness via www.pranachiro.com  We always welcome your questions and as with any nutritional supplement, check with your trusted healthcare provider prior to using it.  One important note to keep in mind, if you are currently on blood thinner or have any blood-related disorder, you MUST consult with your healthcare provider before using.  Turmeric can have a slight blood thinning effect, so check with your doctor first!
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    Authors

    Dr. Christopher Weaver DC, PAK is a Doctor of Chiropractic and Professional Applied Kinesiologist.  He's published two books on health and Wellness.

    Kelly Weaver, BA is a Certified Holistic Health Coach, Therapeutic Yoga Specialist, and Yoga Instructor.

    NOTICE TO READER: This blog is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. Readers are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither the publisher nor the authors take responsibility for possible health consequences of any person reading or following the information in this blog or any publications of Prana Chiropractic and Wellness Center. All readers, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition or supplement program.

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