Walking Your Way to Better Health

Dr. Vivek Murthy, the United States’ surgeon general since 2014, recently released a “Step It Up” call to action that highlights the health benefits of walking and will attempt to tackle “lack of access to sidewalks and safe spaces for physical activity.”[1]

Rather than focusing on gym classes or memberships for U.S. citizens, Murthy’s program is actually realistic for almost everybody, as it doesn’t cost a thing to go for a walk! And since 22 minutes of physical activity per day (including walking) can reduce your risk of heart disease and diabetes, why not try to incorporate more walking into your daily life?[2]

It is quite sad that “Three in 10 Americans don’t have access to sidewalks in their neighborhoods and too many of our neighbors have to deal with safety issues related to crime or pedestrian accidents. We know that almost 5,000 people die in pedestrian accidents each year and another 66,000 pedestrians are injured. That’s why this call to action is both about walking but also about walkable communities.”[3]

These “walkable communities” are meant to be inclusive of people with disabilities as well. For instance, even in neighborhoods with sidewalks, many don’t have a cut so that people in wheelchairs can get on and off sidewalks easily. Another example is walk signals that don’t have an audible element for people with visual impairments to cross intersections safely. Everyone should be able to be active in his or her community without safety concerns.

You may be wondering how to walk more in your neighborhood in rainy, cold weather or in the later months of the year when temperatures reach their highest. This is why Dr. Murthy believes that all sectors of a community need to participate in making our culture more walk-friendly. Local organizations like the YMCA or local schools can make their indoor facilities available for community members to exercise in a comfortable environment. Malls, as well, “can be great places for people to walk, especially the elderly and people with disabilities who may need to be in a climate-controlled setting.”[4]

Walking—especially in addition to proper diet and emotional wellbeing—is a simple, cost-effective way to become more active on a daily basis. The health benefits are many, and it is important to remember that every step you take during the day adds up! 

Working to restore GOD’s perfect design in you!

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[1] Leonard K. “Walking the Walk.” U.S. News and World Report, November 5, 2015. <http://www.usnews.com/news/the-report/articles/2015/11/05/surgeon-general-murthy-more-walking-is-a-key-to-good-health>

[2] Id.

[3] Id.

[4] Id. 

How Important is a Child’s Bedtime?

Most of us with young children know how difficult bedtime can be. Though we know it’s best for them to get a long, good night’s sleep, did you know that it’s also been proven to be good for parents?

A recent study by the Murdoch Children’s Research Institute in Melbourne, Australia has found that when children are in bed “early” (asleep by 8:30 p.m.), it gives parents more time to “wind down, get things done and feel like things are under control,” which in turn positively impacts their mental health.[1] Researchers collected information from parents when their children were 4-5 years old, again when they were 6-7, and lastly when they were 8-9.[2]

After analyzing sleep and lifestyle data from these various times, they found that the children had better health-related quality of life and their mothers had improved mental health. Interestingly, it was more important that the children went to bed early than that they got a certain number of hours of sleep.

One thing to be aware of is whether you allow your child(ren) to use gadgets in their bedtime routine. Dr. Wendy Sue Swanson, a Seattle pediatrician, mother, and blogger notes, “The blue light that comes from these gadgets affects the ability of a child to wind down.”[3] (That’s something to keep in mind for your own bedtime routine, too!)

To get your kids to sleep on time and to sleep more soundly, Swanson recommends the following:

• Make sure they get exercise during the day 
• Have screens out of their hands by 7 p.m.
• Give them time to wind down after dinner
• Give them a chance to spend family time with you before you tuck them into bed.

Try these simple tips and see how much happier and healthier you and your whole family become!

Working to restore GOD’s perfect design in you!

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[1] Pawlowski A. “Study: Putting kids to bed early means better health…for mom.” Today Parents, November 5, 2015. <http://www.today.com/parents/study-putting-kids-bed-early-means-better-mental-health-mom-t53981>

[2] Id.

[3] Id. 

Do You Suffer from Dizziness and Balance Issues? Try Chiropractic!

As people get older, often they develop dizziness and problems with balance. In fact, “Some research shows that as many as 30% of older adults experience these symptoms.”[1] As you can imagine, these issues can lead to falls, which can then result in much greater injuries and health problems.

A recent study looked back at data from the 2008 National Health Interview Survey, particularly focusing on the people who suffered from dizziness and balance issues. They found that:

• “Only 4.7% of patients visited a chiropractor for assistance, but they had the highest success rate: these individuals, ‘were very likely to report that it had helped.’
• 84% of patients sought help from a general physician, but the success rate for treatment was the lowest in this group.
• ‘For those respondents aged 65 years and older, and for those reporting the cause of their balance and dizziness were trauma or neurological or musculoskeletal issues,’ the success rate [with chiropractic care] was even higher.”[2]

The authors of the study believe that most of these problems in the older population are a result of neck dysfunction, or “cervicogenic dizziness,” which also occurs often after an injury or car accident.[3] Chiropractic care, as usual when dealing with neck pain, can help relieve symptoms like dizziness and treat their underlying causes. Chiropractic is a particularly beneficial form of treatment for older patients because they do not face the risks associated with taking medications or having surgery, but anyone, no matter how young, suffering from dizziness or balance issues is encouraged to seek chiropractic care!

Working to restore GOD’s perfect design in you!

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[1] Melton M. “Chiropractic Care Beneficial for Dizziness and Balance Issues.” ChrioNexus, September 14, 2015. http://www.chironexus.net/2015/09/chiropractic-care-beneficial-for-dizziness-and-balance-issues/; Ndetan H, Hawk C, Sekhon VK, Chiusano M. “The role of chiropractic care in the treatment of dizziness or balance disorders: analysis of National Health Interview Survey data.” Journal of Evidence-Based Complementary & Alternative Medicine. September 11, 2015. Pii: 2156587215604974.

[2] Id.

[3] Id.