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Quick Guide for Body Chemistry Imbalances

All Body Chemical Imbalances can be divided into one of two categories:

Deficiencies in the required ingredients for homeostatic cell function. In America, we are plenty over fed with cheap and synthetically made sugar, protein, and fats. After a while of your body ingesting food that is not nutritious, our body starts to show signs of break down.

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Toxicities that drive cell function away from hormonal imbalances and bodies homeostasis. Many instant fast foods, cheap grocery box foods, and many more kinds of personal beauty care products are bombarded with chemical treatments. We are innocently treating our selves with all kinds of chemicals that eventually can harm your body by toxicities.

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Cells always function perfectly in relation to any given environment. Symptoms like pain, nausea, and any other apparent health problems represent important signals from cells telling you that there is something wrong, that there is deficiency or toxicity, and that they are under stress. The cells never function pathologically or incorrectly, the environment is pathological or unhealthy! In order to function properly and produce healthy cells you must have all requirements met and be free of deficiencies or toxicity.

Hierarchy of Requirements:
  1. Properly Functioning Nervous System
  2. Fresh Air
  3. Water
  4. Good Foods
Good Food Choices to Make
  1. Organic, vine ripened local fruits and vegetables
  2. Grass fed, antibiotic free and hormone free meats
  3. Wash the non-organic produce-use a natural cleaner
  4. Eat raw fruits and vegetables

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Toxic Food Choices to Avoid:
  1. Fried food (fries, donuts, chips, etc)toxins1
  2. Processed and Non fiber carbohydrates (flour, pasta, bread, etc)
  3. Grains (limited whole grains-wild rice and whole oats)
  4. Dairy (limited non-pasteurized dairy)
  5. Juices (limited very diluted)
  6. Caffeine
  7. Sprayed, early harvested fruits and vegetables
  8. Grain fed, antibiotic fed, hormone fed or smoked meats
  9. Non-filtered or non-distilled water
  10. Dried fruits
  11. Hydrogenated fatstoxin-toxout-logo_03
  12. Partially hydrogenated fat
  13. Trans fats
  14. Added Salts
  15. MSG
  16. Hydrolyzed protein (disguised MSG)
  17. Aspartame and other artificial sweetners
  18. High Fructose Corn Syrup
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Oriental Medicine Day!! @ Zen Healing Center

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Sleep

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Chiropractically correct sleep is when you sleep in a position that does not cause stress to the spine, the muscular system, or nerves. The position that works well for most healthy people is the fetal position. A person lies on either side, with the legs flexed toward the abdomen and the back also slightly flexed. This takes stress off the spine and allows the organs to spread themselves out so there is less intra-abdominal pressure against the diaphragm. A pillow under the head or neck will deflect a lot of weight from the shoulder you are lying on, along with slightly turning your shoulder out underneath.

kitten sleeps on the back like a log

kitten sleeps on the back like a log

Sleeping on the back is also an acceptable position but it is important to place a small pillow under the lower back region in order to support the natural curve in that part of the spine. Failure to do this can result in a restless sleep and a morning backache.

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The average adult needs seven to eight hours of sleep per night.   Some individuals may need more and some may need less.

Everyone has had trouble sleeping, but you can make it easier to get a good night’s sleep.

Cut Caffeine

Caffeine can keep you awake and can stay in your body for up to about 14 hours. Cutting caffeine intake for at least four to six hours before bedtime can help you sleep better. If you had too much caffeine, try eating some carbohydrates to reduce the effects.

People vary in how rapidly their bodies break down caffeine and in how sensitive they are to its effects.

Caffeine can certainly affect a person’s ability to sleep well for four to six hours after consumption. In some people, it can interfere with sleep for eight to 12 hours afterward.

If you have trouble getting a sound sleep, which is important for good health, record the times you have caffeine and how you feel and sleep afterward for a week or more. For most people, the amount of caffeine in a small piece of chocolate doesn’t need to be counted, but you should keep track of coffee, tea and soft drinks with caffeine, as well as any caffeine-containing pain relievers. This record will help you identify the time of day at which you should switch to non-caffeinated products or cut back.

Sleep disoirder

The quality of your mattress and pillow may affect your ability to get a good night’s sleep. When you are uncomfortable, falling asleep is more difficult and can lead to restlessness.

  1. Avoid alcohol as a sleep aid. It may help you fall asleep, but will cause disturbances in sleep.
  2. Relax before bedtime. Stress makes you miserable. Develop some kind of pre-sleep ritual to break the connection between the day’s stress and bedtime. This can be 10 minutes or as long as an hour.
  3. Exercise at the right time for you. Regular exercise can help you get a good night’s sleep. The timing and intensity of exercise can play a key role in its effects on sleep. If you feel energized after exercising, you probably should not exercise in the evening.
  4. Keep your bedroom quiet, dark, and comfortable. For some, even the slightest noise or light can disturb sleep. Don’t use the overhead light if you need to get up at night; use a small night-light instead. Ideal room temperatures for sleep are between 68 and 72 degrees Fahrenheit.
  5. Eat right, sleep tight. Try not to go to bed hungry, but avoid heavy meals before bedtime. Foods that help promote sleep include milk, tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, bok choy, peaches, walnuts, apricots, oats, asparagus, potatoes, buckwheat and bananas.
  6. Restrict nicotine. Having a smoke before bed although it can feel relaxing puts a stimulant into your bloodstream similar to that of caffeine.
  7. Avoid napping. Napping can only make matters worse if you usually have problems falling asleep. If you do nap, keep it short.
  8. Keep pets off the bed. If your pet sleeps with you, this can cause you to wake up during the night, either from allergies or pet movements.
  9. Avoid watching TV, eating and discussing emotional issues in bed. The bed should be used for sleep and sex only. If you associate the bed with distracting activities, it can make it difficult to fall asleep.

Adults (18+ years): Adults require seven to eight hours of sleep each night, yet according to a survey by the National Sleep foundation, many are getting less than seven hours. Adults spend less time in deeper sleep than younger people, and by age 65 many adults experience a significant decrease in the proportion of time spend in delta sleep (the deepest sleep). Although older adults spend less time in deep sleep, average total sleep time increases slightly after age 65. However reports of difficulty falling asleep coincide with the increase in sleep time. As you age, sleep becomes shallower and fragmented – a reason why the elderly wake more frequently than younger adults.

Do you get enough sleep? If any of these doe not help, there might be a problem that is needs more specific help.

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Perfecting Your Posture at Work: Spinal Hygiene

 Proper Lifting Techniques:

  1. Stand perpendicular to the object.
  2. Start by bending your knees.
  3. Put your arm under the object such as a box.
  4. Lift with your legs first.
  5. Slide the object up to your pelvis.
  6. Than lift with your arms.
  7. No turning, no bending all the way with your back, and do not try to carry weight that you cannot lift.lifting posture2

Proper Lifting: Bad and Good Examples

lifting posture

Ergonomically Correct Posture:

With long hours spent at your desk, it can be difficult to keep good posture. To prevent your spine from taking on a “C” form, it is important to take steps to reduce your spinal pressure by sitting correctly so that your spine falls into its natural “S” position. Good posture can substantially improve the way your back and neck feel at the end of your workday Here are a few suggestions from The Back Store and Spine-health.com to help you improve your posture at work:

Sitting

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  • Use a footrest: Purchase a footrest or use old phone books that are approximately four inches high. This will raise the height of your knees and effectively changes your center of gravity backwards, helping you to improve your posture.
  • Sit close to your desk: Be as close to the edge as possible. It will prevent you from bending forward over the desk.
  • Keep your back supported when sitting: When you will be sitting for long periods, you should make sure your back is supported from the lumbar region (lower back) to at least the shoulder blades. The chair you sit in should support the whole spine, right up to the neck. To avoid bending your neck to look down, try placing a small lectern on the desk or tabletop.
  • Take stretch breaks: If you are sitting for a long period of time, get up and stretch for a few seconds at least once every hour.

Standing

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  • Tilt your pelvis slightly forward (towards your rib cage): Tighten your abdominals and keep your head directly over your shoulders and pelvis. Try not to pull your shoulders back, as this may actually worsen y our posture. If it is hard for you to hold this position, try placing your feet slightly apart with one foot in front of the other and bend your knees a little.
  • Use a railing or box to prop one foot up: This will take some of the pressure off your back. You can also place a rubber mat on top of a concrete floor to help ease pressure.
  • Change your feet and positions at least every 20 minutes: This will keep your back from getting “stuck” in the same position.
  • Slightly bend at the knees: This is keep pressure off the knee joint, hips, ankles, and lower back. This will also help with circulation and a good work out for the legs.

Your Workstation

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For optimum comfort, you should assess your workstation and make changes based on the types of tasks you do on a daily basis, and the amount of time spent sitting or standing. Spine-health.com offers these tips for creating a more comfortable work environment:

  • Take your task in consideration when choosing a surface height for your desk: For example, an architect will need a higher surface for drawing, but a person who works on a computer all day will more than likely want a desk surface where they can sit or stand, depending on the need to use other tools or references.
  • Adjust the seat of the office chair:
    • Your work surface should be elbow-high.
    • Your fist should be able to pass easily behind your calf and in front of the edge of the seat to keep your legs from being pressed too hard and your feet from swelling.
    • Two fingers should slip easily under your thigh. If not, place a footrest under your feet to raise your knees to the same level as your hips.
    • The backrest of your chair should push your lower back forward slightly.
  • Fix the height of your computer screen: Sit comfortably at your desk and close your eyes. Slowly reopen them. Where you first gaze is the place to put the center of your screen. You can easily raise you screen with books or a stand if need be.

Protect Your Eyes From Computer Eye Strain

Computer Desk Eye Bloodshot

Computer Desk Eye Bloodshot

Nearly 75 million Americans spend many hours a day working in front of a computer.  Over 50 percent report some form of eye strain, including eye fatigue, dry eyes, burning eyes, light sensitivity, blurred vision, and headaches as well as pain in the shoulder, neck or back.

If you are one of those suffering from computer eyestrain, here are some steps to take to protect your eyes and reduce eyestrain:

  • Have your eyes examined annually by an eye doctor.  If you wear glasses, consider a pair of glasses specifically designed for computer use. Also, consider glare coating on your lenses.
  • Select a computer monitor with a larger and flat screen.
  • Place your screen 20 to 26 inches away from your eyes and the top of the screen at or a little below eye level.  The monitor distance should allow you to read the screen without leaning your head, neck, or trunk forward or backward.  Adjust text size as needed for ease in reading.
  • To reduce glare, place your monitor perpendicular to a window, adjust or add window blinds, and reduce interior lighting to lower glare and reflections.  Use a task light that shines only on your paper.
  • Use an antiglare screen on your computer.
  • Take a vision break every 20 minutes or so and look, at an object 20 feet or more away to relax your eye muscles.
  • Blink your eyes regularly and more often to rewet your eyes and avoid dryness and irritation.  Use artificial tears if needed to lubricate your eyes.
  • Use a document holder placed next to your computer screen so you do not have to turn your head back and forth or constantly refocus your eyes.
  • Alternate your computer work with non-computer tasks to give your eyes a rest.

Chasing Pain or Finding the Cause of Pain

When was the last time you had a headache? What did you do about it? Did you just think it would go away? Maybe you just thought it would get better and go away if you waited long enough. Pain is real, and it does exist. There are lots of people who will tell you about their pain, even, when you didn’t want to know.

For as long as people have pain site 2been around, there have been people helping other people chase pain away. Centuries ago, pain-chasers were called things like, medicine man, holy man, shaman, or healer. Within the last 50 years we have begun to have new names for these people. Now we call them, doctor, chiropractor, acupuncturist, massage therapist, physical therapist, occupational therapist. Now, there are so many different names for pain chasers, and they all have their own “technique(s)”, for chasing your pain away.

The sun and moon chase each other day after day. This is a cycle that will continue for an eternity, and that’s ok. Actively chasing pain has become a normal part of some people’s lives. Pain itself, is a normal thing to have, because it is our alert system that tells us internally that a problem is happening. Problems happen when people are not able to chase their own pain away. Let’s get back to headaches. When you figured out you had one, what did you do? Lots of people take pills from the local pharmacy, others don’t. So does that mean headaches are a deficiency in pain medication?

With a variety of pain-chasers to choose from, how do you pick one? I would not suggest seeing a general practice physician if you had heart problems – you would see a cardiologist. One general issue people regularly face is the active advice/ prescription. Are they giving you good or bad advice? Many people follow the advice because the other person is supposed to know more. They are supposed to have the answer you are looking for. Why would these people want to give bad advice? If they know more than you do, isn’t that a good enough reason to listen and do what they say?

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There may come a point when you will follow their advice not knowing if it truly is the best advice you can take, because it is their job to know. This advice may only be the best they can offer, based on their training and experience. When you decide not to follow their advice, the circumstance is still the same. Are they offering you advice because they do not see any other way to help you, or will they only help you if you follow their advice?

I used to chase people’s pain without the concrete knowledge that I might actually catch it. Not every technique will work for every single person. I am still in the process of learning new and more advanced techniques. The reason why all techniques do not work will every single person, is simple: everyone is different. I choose to treat people with a variety of techniques. No one has the same time table for healing. Some people have structural imbalances that require me to think differently. I treat people with autoimmune issues different from people who have tired hands from yard work.

Years ago, when I primarily treated muscle pain with trigger point therapy, I found myself being limited by people tolerance to pressure. People always came back with the same issues. I eventually figured out that I was not doing enough to help them. So I started learning different techniques because what I was using was not getting the results I thought my clients deserved. I was chasing the sun and moon.

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Is your practitioner simply chasing pain, or are they actively trying to eliminate the source of that pain? The variety of techniques I use now all have their uses. It is my job to figure out when to intentionally utilize each one for maximum effectiveness. A pain-chaser will never fully understand why you have the pain, and they are not willing to do what is necessary to help. Pain-chasers do not get to the source of your pain, help you to understand it, or help you to resolve it. I chased pain for the better part of a decade. Worst of all, I didn’t even know it.

Matt Williamson, ART Certified CMT

Basic Meditation

Sitting Postures

If you choose to do meditation on a chair, sit with your feet comfortably, close together and flat on the floor. It’s important to have your thighs nearly level with the floor and knees slightly lowered. This will maintain the lumbar curve in your spine, allowing you to breathe properly. Do not lean against the back of the chair; the base of your spine should either not touch the back of the chair or only rest very lightly against it. The upper part of your back should not touch the back of the chair at all.

Most chairs are sloped toward the back; unfortunately, this will cause some slouching and make it impossible for you to assume a posture that allows you to breathe properly. You need a chair that does not throw you toward the back.

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Count to 10

You can count your breath-one on the in-breath, two on the out breath, and three on the in-breath-until you reach ten. If you lose your concentration, just notice this gently return your attention to the breath and resume counting from one. Practice this counting method until your mind settles and you can follow the breath without counting. It’s best to let go of counting the breath as soon as you feel you can do so. Do not follow your thoughts nor try to stop them. Just let them come and go freely. Forget yourself. Stay with the movement of the breath. Stay alert and observe your own mind. Be gentle with yourself. This is a mindfulness practice. If we chase our thoughts, we are thinking. This is not about thinking nor is it about relaxing. It is about awareness. Practice awareness.

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Breathing

Breathe from the center of your body, with the abdomen moving in on the in-breath and out on the out-breath. Inhale and exhale deeply but quietly, releasing tension. Tuck chin in slightly. Keep your mouth closed but not tight or tense. Place the tip of your tongue lightly against the roof of your mouth, behind your upper teeth. Breathe slowly from your diaphragm allowing your breath to pass naturally and quietly through your nose.

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Candle Meditation

Stare at a single candle and watch until your vision only focuses on the candle and the peripheral vision disappears.

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Meditation Music

Follow the instruction of the meditation music that you are listening or just simply sit and breath.

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Yoga Meditation

Breathing is more emphasized during the yoga practice. Choose simple yoga positions that are comfortable in longer duration. Emphasizing the breathing and visualization.

Yoga Breath in Meditation

Yoga can be used as a practice of moving meditation by bringing concentration to the breath. Bring your mind to focus by linking each asana, or posture, to your breath. The goal is keep steady and consistent inhales and exhales. Opening the body or expanding asanas are usually associated with inhaling while closing the body or contracting asanas are associated with exhaling breaths. Concentrate on matching the length of the inhale to the length of the exhale. A good rule of thumb is a six second inhale and six second exhale for a meditative flow. You will  know when it is time to back down or modify postures when you lose sight of your steady breath, when you lose your natural rhythm. You can imagine the air flowing in and circulating through your whole body, reaching your fingertips and toes. Breathe into the places that feel tight or sore.

Some yoga practitioners use a form of breath called Ujayi Pranyama, this translates from Sanskrit to “the breath of victory” This breathing technique might feel more forceful than everyday breathing. Prana means breath or life force and yama means control. The goal is to have complete control over the flow of your breath during practice. This breath is audible in sound and meant to feel texturized in the throat.  By feeling and hearing the breath in this way, you may find it easier to concentrate on keeping it consistent. This breathing technique allows more oxygen to circulate through out the body, fueling your yoga practice with a natural energy. There are many different breathing techniques used in yoga, ujayi pranayama is just one. The main point is to use the breath as a tool to find harmony in the body, physically and mentally.

You may find your mind wandering off in your yoga practice – this is completely normal and acceptable (after all, this is your PRACTICE). Acknowledge the thoughts that roll in and let them roll back out – bring your focus back to your breath. This is a practice and it will take time to get a hang of, but you may find after a few sessions you leave your mat feeling calm and collected and enter back into your reality with a fresh perspective. We all need a mental reset at some point. It is best to make a habit of your meditation practice so you do not find yourself overwhelmed with life’s obstacles. Always make it a priority to take care of yourself

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