4 Simple Daily Habits that can Greatly Improve your Health

1. Exercise regularly doing something you enjoy. The benefits are nothing short of miraculous.

  • Increases metabolism
  • Decreases stress
  • Strengthens digestion
  • Optimizes sleep
  • Strengthens the immune system
  • Increases blood oxygen levels
  • Wards off disease
  • Increases energy
  • Elevates your mood…just to name a few

And if this wasn’t enough, were you aware that the RIGHT type of exercise can increase HGH? (Human Growth Hormone- aka- the youth hormone). HGH is the most powerful anti aging hormone and certain kinds of exercise can increase it’s production.

As with anything, balance is key with exercise. While the right kind and amount of exercise is beneficial, too much of the wrong kind of exercise can be damaging.

Traditional exercise experts have always taught the importance of cardiovascular endurance training to achieve health benefits. New research is beginning to show that long endurance training can actually be detrimental to your health.

Dr. Al Sears, who has done extensive research in the area of exercise, explains that routinely forcing your body to perform the same continuous cardiovascular challenge, by repeating the same movement, at the same rate, thousands of times over, without variation or rest, is unnatural. This type of exercise forces the heart and lungs to actually downsize because smaller allows you to go further, more efficiently, with less rest and less fuel. So instead of building heart and lung strength, you are robbing these organs of vital reserve capacity.

This is why it is not uncommon to hear of marathon runners dropping dead from heart failure in the middle of a race.

Heart attacks don’t occur because they lack endurance. They occur when there is a sudden increase in cardiac demand that exceeds the heart’s capacity.

Long endurance exercise isn’t even the best way to lose weight or burn fat. While exercising for more than 20 minutes at a time allows your body to burn fat – and you would think this is desirable – it also signals to the body that it needed the fat. This trains your body to make more fat for the next time you exercise. So your body becomes quite efficient at building and storing fat.

So now what?

This doesn’t mean you have to give up your long distance runs or cardio workouts altogether. It simply means you need to change it up so you’re including the type of exercise that will give you the desired benefits of increased lung and heart capacity, fat burning efficiency and increased HGH production.

The best type of exercise to achieve these benefits are high intensity, short duration type exercises with recovery periods in between. And the best part, it only takes 20 minutes to perform this type of exercise! You can utilize this method with many different types of exercise. It can be achieved on a treadmill, out door running, cycling, swimming, walking, jump roping, elliptical, hiking and whatever your heart desires. The only rule of thumb is that your heart and lungs reach their full capacity for a duration of at least 30 seconds followed by a recovery period. Generally this cycle is repeated 8 times and only needs to be done 3 to 4 times a week to see results. That’s all there is to it!

Example with running:

STEP 1. Warm up with a jog or walk for 5 to 7 minutes
STEP 2. Break into a fast run for 30 seconds, but don’t go all out as your body is still warming up.
STEP 3. Walk or jog for 90 seconds while the body recovers.
STEP 4. Repeat step 2 and push it a little harder and continue the steps until you’ve done a cycle of eight 30 second high intensity bursts of exercise followed by 90 second rests inbetween.

Note: increase your intensity gradually with each set, being careful not to overdo it to avoid injury.

After a month or two of this type of exercise you’ll be amazed at your overall increase in strength, stamina and endurance seen in every day activities. You’ll also notice increased muscle tone and leaner body.

Click here to read amazing twin study comparing the 2 types of exercise plus complete article on high intensity workouts.

2. Include Fresh Green Juices in your daily diet. It is one of the greatest gifts you can give to your body.

Freshly juiced vegetables give your body an instant boost of nutrients, enzymes, vitamins and minerals in a form that the body can easily assimilate, absorb and digest. (try cucumber, celery, spinach, kale, 1/2 peeled lemon and one small apple)

Juicing first thing in the morning flushes toxins on a cellular level and floods your body with the nutrients it needs to function optimally. Juicing helps
eliminate the need for (adrenal draining) stimulants such coffee as it provides the body with pure raw energizing nutrients.

Drinking fresh veggie juice will also help eliminate cravings for addictive unhealthy foods because it FEEDS our body on the most basic level (our cells!). Green juices are also highly alkaline, helping restore the alkaline/acid balance in our blood. The typical Western diet is overall very acidic in nature. Over acidity is a welcoming environment for bacteria, viruses and disease.

Chlorophyll, the main constituent in green juices is a powerful detoxifier. Chlorophyll purifies and rebuilds blood cells, removes mold, parasites, mycotoxins and exotoxins and can help prevent and remove cancer cells.

Farmers Market’s are great places to get organic vegetables and fruits. Consuming organic or pesticide free produce is incredibly important for obvious reasons. Chemicals, pesticides and herbicides are NOT things we want in our body if we want to be healthy. Consuming organic also means you’re  not consuming GMO produce or foods. Genetically modified foods are notorious for creating unpredictable and dangerous health effects. If you care about your health, you want to avoid them at all costs. To learn more the profound health and environmental effects of GMO foods visit Expert Jeffrey M. Smith’s web site, Seeds of Deception for eye opening and valuable information regarding the absolute dangers of GMO foods.

3. Probiotics and/or Cultured Foods should be a part of an every day healthy diet. Digestive problems are more prevalent than ever thanks to processed food diets and the over use of antibiotics. Many people are deficient in the “friendly bacteria” that help to keep the gut healthy.

The state of the gut has more of a profound influence upon our health than most people realize.

The gut is often referred to as the “second brain”. Nearly every chemical that controls the brain in the head has been identified in the gut, including hormones and neurotransmitters. It is from the healthy gut that we not only experience good digestive function, we also enjoy neurological and psychological as well as immunological health.

Cultured foods are recommended over probiotics as they are far superior in their ability to colonize the gut with “good bacteria” and aid in digestion, however a good quality probiotic is better than nothing. Cultured foods are naturally fermented foods that contain strains of probiotic bacteria that naturally colonize the gut. The best cultured products are raw and unpasteurized, so your typical pasteurized sugar laden yogurt isn’t going to cut it. Fermented vegetables or salsa’s are an excellent addition to any meal and it only takes a few spoonfuls to make a difference.

Other fermented beverages like Kombucha and coconut kefir are other excellent options. Donna Gates, the author of The Body Ecology Diet has done extensive research in the area of the benefit of cultured foods and their healing impact on the body. You can visit her web site for more detailed and in-depth information

4. Include a high quality Krill Oil or DHA from Algae into your diet. I’m sure you’ve heard by now that omega 3 fatty acids are crucial to your health. Although sources of omega 3 fats can be found in both plant (hemp and flax) and animal (mainly fish), only one of these sources will ensure you’re getting the most beneficial types for human health.

There are three major types of omega 3 fatty acids: EPA, DHA and ALA. DHA and EPA are the most beneficial for human health. They maintain brain, neurological and heart function to name a few. The primary source of DHA and EPA is cold, deep water fish and Krill.

ALA (Alpha-linolenic acid) is mostly found in plant based foods and is then converted into DHA (docosahexanoic acid) or EPA (eicosapentaenoic acid) when needed. However, the conversion of ALA to EPA and DHA is very inefficient, leaving plant based sources of DHA and EPA an unreliable source. This of course, doesn’t mean you shouldn’t eat them. There are lots of health benefits that come with eating plant based omega’s, just realize you may not be able to get the required amounts of DHA and EPA.

If you are strictly vegan or vegetarian, algae source DHA supplements are an excellent alternative and are even preferred for pregnant and nursing women. Please note that algae sources will provide you with DHA but not EFA. There is little to no EFA in most algae source supplements.

Fish oil is an excellent source of DHA and EPA but it’s important to understand that not all fish oils are created equal. Most fish oils oxidize easily and become rancid which can do you more harm than good.  Fish oils also have a tendency to contain heavy metals and other contaminants which are hazardous to health.  Krill oil, because of it’s high astaxanthin content, is safe from oxidative damage. The fact that krill are extremely tiny in size and cannot store toxins, especially very harmful ones like mercury, they are far less contaminated and toxic compared to larger fish like salmon, swordfish and tuna.

What are Krill? What are Astaxanthins? Krill
are shrimp-like crustaceans that live in large swarms, sometimes reaching densities of 10,000- 30,000 and   feed on phytoplankton. Krill are key species in the Antarctic ecosystem and are, in terms of biomass, probably the most successful animal species on the planet. Krill are a superior source of DHA and EPA for many reasons, astaxanthin being one of them.

Astaxanthin is in the carotenoid family and is one of the strongest antioxidants known. Its antioxidant activity is  much more powerful than vitamin E and is extremely efficient at wiping out free radicals, which accelerate the aging process. Astaxanthin, because of its super high antioxidant content, keeps Krill oil from going rancid. In fact, the antioxidant potency of Krill oil is 48 times higher than fish oil. Fish oils, except for salmon, do not contain astaxanthin and easily go rancid.

Astaxanthin has strong anti-inflammatory properties and has been touted as the “serious athletes secret weapon” as it increases strength and stamina, reduces recovery time, prevents joint and muscle soreness after exercise and reduces lactic acid levels.

Astaxanthins are also excellent for beautiful skin and anti-aging. Astaxanthin/Carotenoids are natural pigments and provide natural sunscreen, protecting you from harmful UV rays and premature aging. Other benefits of astaxanthin include an improvement in skin quality and can actually help reverse the external signs of aging from the inside out. Astaxanthin reduces wrinkles and age spots, improves moisture levels, elasticity and smoothness, and gives your skin a beautiful, healthy glow.

Other reasons to consume a high quality Krill oil or DHA supplement include:

  • Better concentration and memory
  • Healthy joints
  • Healthy blood sugar levels
  • Decreased signs of aging
  • Increased cell membrane protection
  • Healthy liver function
  • Relief from PMS
  • Stronger immune system
  • Less depression
  • Better brain and nervous system health

With Krill making up the largest animal biomass on the planet, this means good news as far as sustainability. Krill oil is much more sustainable long-term than fish oil and has one of the most regulated harvesting methods. 

For high quality Krill Oil check out Neptune Krill Oil. Neptune krill is collected in pristine deep-water seas far from industrial areas, and is harvested in compliance with international conservation standards. It’s also processed through a cold extraction method that preserves the biological benefits of the krill, and creates an oil that is free of heavy metals, PCBs, dioxins and other contaminants.

Easy Fix for Sciatic Pain

sciatic
Sciatica is characterized by symptoms of leg pain, with possible tingling, numbness and weakness that generally originates in the low back. Pain travels through the glut and piriformis muscles, and sciatic nerve, often shooting pain down the sides and/or back of legs.

Sciatic pain is caused  by a combination of pressure and inflammation on the nerve root. Impingement of the nerve can be caused by lumbar disc herniation. Simple irritation of the nerve can be caused by injury or muscle tension.

In either case, relief can be found in a simple acupuncture technique that utilizes only 2 needles and requires about 15 minutes of your time. It’s an easy and simple treatment that is very effective in relieving sciatic pain quickly!

If you or anyone you know have been suffering from sciatic pain, relief is literally minutes away.  

Trying to Conceive? Most Effective Ovulation Predictor on the Market

conceive

If you’re trying to conceive you know how important it is to track ovulation cycles. Most ovulation kits on the market today are expensive and unreliable. At Scottsdale Acupuncture we recommend (based on patient success) Fertility Scope. Fertility Scope is a saliva based test that is 98% accurate, gives results in minutes and allows you to monitor your fertility cycle and be able to predict on a daily basis when you are most likely to conceive.

Scottsdale Acupuncture offers a full fertility treatment plan for those trying to conceive either naturally or with the assistance of IVF or IUI. We use acupuncture to regulate cycles, balance hormones, and increase blood circulation to the ovaries for better egg quality and to the uterus for a thicker healthier lining.

Herbs are used in cases where endometriosis or fibroids and cysts are a contributing factor to infertility. Our herbal formulas are very effective at restoring reproductive health with no known side effects. Our herbal formulas supplement and stimulate the body’s self-cleaning function to help get rid of toxins and growths, especially in the uterus and ovaries.

Our goal in treating infertility is to help restore, balance and cleanse the reproductive system, to increase the chances of conception and healthy pregnancy.

Acupuncture for fertility is a natural, non invasive and effective approach for couples trying to conceive.

Other Services Offered at Scottsdale Acupuncture and Oriental Medicine

Massage Therapy
Dan Klausner
Rolfing (New!)
Sheri Lachance
Behavioral Kinesiology
Ada Porat
Holistic Asthetician
Debra Thum