Madison AL Chiropractors Talk About Making Better Lifestyle Choices

By: Dr. Greg Millar, DC CCEP; Dr. Ken Randolph, DC ASBCE; and Dr. Jessica Davis, DC
Millar Chiropractic - Huntsville AL (Downtown and Jones Valley)

Make an Appointment for Healthy Living

Have you, like many people, been thinking about making positive lifestyle changes for a long time?  Would you love to lose some weight and to be one of those admirable souls who seem to somehow be able to fit daily exercise into their busy lives?  It's certainly easier for people who have the luxury of making their own schedules with plenty of leisure time to exercise and prepare healthy food. What about the rest of us who work long hours, especially if we are also raising a family?  In this case, it is more challenging to live a healthy lifestyle, but also perhaps even more critical, because a healthy lifestyle will help us combat stress and be there for our loved ones.  Whatever your particular circumstances are, it's still up to you to determine how to find the time to do things that are in your long-term interest. To make sure you get regular exercise, try making it a priority and scheduling your workout first thing in the morning.  You may even have to get up a little bit earlier, but the pay-off will be a greater sense of well being and increased energy in the short-term, and knowing that you are doing something very positive for your long-term health and well-being. It gets much easier once it becomes an established habit, and you will eventually feel so much better that you won't want to miss a morning workout.

Does your overall lifestyle promote good health and wellness?  Are the choices you make helping to keep you and your family well and healthy over the long term?

Many people think that some of the most common causes of sickness and death, such as heart disease, diabetes and cancer, are all strongly determined by either genetics or just plain luck of the draw.  That's not really the case, however.  

For example, only about 10% of cancers are determined by a person's genetics. Most of the time, cancer is linked to the way we live our lives - from the food we eat, the exercise we get or fail to get, our environment including exposure to toxins, and whether or not we have positive, loving and supportive relationships. 

In recent years, research studies have shown a significant correlation between overweight/obesity and a person's likelihood of developing cancer.  The evidence seems to suggest that fat cells are not simply passive storehouses of excess energy in the form of fat. Instead, it appears that fat cells are more like tiny metabolic furnaces that spew out a wide range of chemicals, including various hormones and inflammatory agents that may cause normal cells and tissues to become cancerous. The majority of people and even many physicians are completely unaware of this.

The connection between lifestyle and both type 2 diabetes and heart disease, on the other hand, tends to be much more obvious to many people. But cancer, we now know, is also often the result of an unhealthy lifestyle. The great news is that by being willing to make health-enhancing lifestyle choices, we can stack the deck in our favor and create more positive long-term changes in our health and well-being.

The best news is that these choices are in your hands. Every day you get to decide for yourself whether or not to enjoy a healthy lifestyle. Of course, it can be easier some days than others to consistently make those healthy choices.  If you travel a lot for work, it may be extra challenging to find good, healthy food and to fit exercise into your daily routine. If that's the case, just do the best you can and remember that living a healthy lifestyle is a lifetime endeavor. If you manage to eat a nutritious and healthy diet and get regular exercise most of the time, you can take a short break here and there without noticing too much of a negative effect, as long as you get back to your positive, healthy habits as soon as possible. Thinking long term and making sure you choose a healthy lifestyle most of the time, will usually allow you to get back on track quickly.

Chiropractic care is another very important aspect of healthy living. Chiropractic care helps to make sure that your body is functioning optimally. It also helps you to get the most benefit from the healthy food you're choosing and the regular, vigorous exercise you're getting. Dr. Greg Millar or Dr. Justin Walbom of Millar Chiropractic Clinics in Madison, Alabama will be happy to assist you in creating an exercise and nutritional program designed to address your particular needs and concerns.

Millar Chiropractic - Huntsville AL (Downtown)
2021 Clinton Ave W
Huntsville, Alabama 35805
(256) 539-2000
http://millarchiro.com/MillarChiropracticHuntsvilleAL(Downtown).html

Millar Chiropractic - Huntsville AL (Jones Valley)
2124 Cecil Ashburn Dr SE #150
Huntsville, Alabama 35802
(256) 713-1830
http://millarchiro.com/millarchiropracticjonesvalley.html

 1Chan AT, Giovannucci EL: Primary prevention of colorectal cancer. Gastroenterology 138(6):2029-2043, 2010

2Shi Y, et al: Cardiovascular determinants of life span. Pflugers Arch 459(2):315-324, 2010

3Ma J, et al: Evaluation of lifestyle interventions to treat elevated cardiometabolic risk in primary care (E-LITE): a randomized controlled trial. BMC Fam Pract 10:71, 2009

Madison AL Chiropractors Tell You How to Take Care of Your Brain

By: Dr. Justin Walbom, DC and Dr. Greg Millar, DC CCEP
Millar Chiropractic - Madison Al

Complex Carbohydrates

Sugar is sugar, right? From a physiological viewpoint, blood glucose is blood glucose, right? Wrong. The source of the glucose is what counts and has everything to do with your ability to use food for energy. Complex carbohydrates - found in vegetables, fruits and whole-grains - are digested and broken-down into glucose - the body's usable form of sugar. This process of digestion takes time and the glucose produced is slowly released into the bloodstream, where it is transported to cells for use as an energy source. When you eat simple sugars - a teaspoon of sugar in your coffee, donuts, cookies etc. - you're ingesting ready-made glucose. No digestion is necessary - the glucose is already in its simplest form and goes directly into the bloodstream. Such rapidly available glucose is probably not immediately needed for energy and therefore is stored as fat. Also, the rapid surge of blood glucose stimulates the pancreas to release insulin, setting off a whole cascade of responses. The high-fructose corn syrup used to sweeten most sodas and other products is even worse in this regard and should be avoided at all costs.  Artificial sweeteners also have a host of negative side effects and are not a healthy substitute for sugar. Bottom line - consuming a lot of simple sugars causes your body to store fat and ultimately impairs the functioning of the pancreas, possibly leading to diabetes. Consuming complex carbohydrates provides glucose for energy and, when combined with healthy fats and protein, is part of the natural pathway to good health.

You are the lucky owner of a magnificent piece of biological machinery - the human brain. More powerful than the most advanced computer, your brain is always on, performs lightning-fast calculations, and is a whiz at making connections between seemingly unrelated factors and observations. The only downside is that, unlike your computer, your brain didn't come with an owner's manual.

Fortunately, your brain has no moving parts to wear out.  And, your brain is always available. It will do whatever you tell it to do. All you have to do is take care of it properly - provide it with energy, take it out for a walk, get proper rest and make sure it's connected.

The energy part could be easy, but most of us fall down on the job. Our bodies require high-quality nutrition, but mostly what they get is a poor substitute. Fresh organic fruits and vegetables, whole-grains; complete protein and healthy fats from organic whole milk and yogurt, cheese, pastured eggs and butter, fish (especially salmon), grassfed beef, chicken, turkey; and plenty of water cover daily requirements for optimum functioning.

If you're a vegetarian, make sure you get complete protein from dairy products - rice and beans do not provide complete protein!  Also consider your blood type.  If your blood is type O, you will not likely thrive as a long-term vegetarian.

A balanced food plan provides your brain with all the energy it needs - and it needs plenty of energy! Glucose is the primary source of energy for your brain - complex carbohydrates like vegetables and whole grains make it all happen.

Going for a walk - a metaphor for all kinds of vigorous physical activity - not only helps keep you in top shape but is also one of the best things you can do for your brain. So many recent scientific studies have shown that peak brain function and levels of exercise are strongly related.

Physical activity causes new areas of your brain to "light up" and builds connections between areas of your brain that weren't connected before. So, when you exercise, your brain is getting smarter at the same time that your body is getting healthier! That's a pretty good deal.

Finally, it's very important to make sure that all the parts of your body are talking to each other in the right way and at the right time. Your brain needs to receive the information it's supposed to receive to make good decisions, and your body needs to receive the information it needs from your brain to get all the jobs done that need to be done.

Dr. Greg Millar and Dr. Justin Walbom of Millar Chiropractic Clinics in Madison, Alabama say that regular chiropractic care helps make sure these things are happening. Regular chiropractic care helps balance the flow of information in your nervous system, taking care of you and your brain, and making sure all the important nerve signals get to where they are supposed to be going.

Millar Chiropractic - Madison AL

1908 Slaughter Rd. 

Madison, Alabama 35758

(256) 430-2700

http://millarchiro.com/millarchiropractic-madisonal-chiropractor.html

 1Rosales FJ, Zelsel Sh: Perspectives from the symposium: The Role of Nutrition in Infant and Toddler Brain and Behavioral Development. Nutr Neurosci 11(3):135-143, 2008

2Christie BR, et al: Exercising our brains: how physical activity impacts synaptic plasticity in the dentate gyrus. Neuromolecular Med 10(2):47-58, 2008
3Lange-Asschenfeldt C, Kojda G: Alzheimer's disease, cerebrovascular dysfunction and the benefits of exercise: From vessels to neurons. Exp Gerontol 43(6):499-504, 2008

Madison AL Chiropractors Talk About Aging Parents

By: Dr. Justin Walbom, DC and Dr. Greg Millar, DC CCEP
Millar Chiropractic - Madison Al

Essential Nutrients for Baby Boomers

It is important to ensure we are getting all the nutrients necessary for optimal health and wellness, especially as the years advance. Some of the common concerns of Baby Boomers include maintaining strong bones, an agile mind, a strong immune system and good nerve function throughout the body.            Various vitamins and minerals can help to support these goals. Vitamins C and D helps to strengthen the immune system, protecting against colds and flu. Vitamins C and E are powerful antioxidants, which help to protect against a variety of serious diseases and disorders, including heart disease and cancer.  Another nutrient - Astaxanthin - is one of the most powerful antioxidants available.  It's not a vitamin though.  Astaxanthin is the natural carotenoid that gives salmon its pink color.  It is a free-radical scavenger that can help protect your skin, joints, muscles, brain and nervous system. B-complex vitamins are important to support nerve system function. B-vitamin deficiencies can lead to memory problems and other neurological disorders. Calcium and vitamin D are important for strong, healthy bones. In combination with regular weight-bearing exercise, these vitamins and minerals can help prevent or minimize decreased bone mass. For optimal health and nutrition, choose healthy, whole foods (organic as much as possible) and make sure you are getting the nutrients you need.

The average age of Americans has been increasing each year. There were approximately 77 million live births between the years of 1946 and 1964 in the United States - the generation referred to as the "baby boomers". In 2012, the oldest baby boomers will turn 66, with an average lifespan of 83. Many will live well into their 90s. Typically, people continue the habits throughout their lives that they developed in their youth. Unfortunately, for the majority of Americans, this includes a sedentary lifestyle, poor nutrition, and a lack of regular exercise.

As we age, our bad habits seem to catch up with us.  The sugar, simple carbohydrates and fast foods we regularly indulged in as teenagers and young adults now seem to add additional pounds with each passing year. The lack of regular exercise which seemed inconsequential, now predisposes us to heart disease, high blood pressure and weakened immune systems. Mature adults who resist the importance of regular exercise and proper nutrition are also missing the joy of having a vibrantly healthy body and the positive mental and emotional states that result. It's never too late to start. Even older adults can become wonderfully fit, or at least achieve a significant improvement, perhaps feeling more youthful than they have in decades.

If you are a younger adult with aging parents, consider setting a good example for fitness. Helping your parents become more fit is one of the greatest gifts you can give them.

Regular exercise is the first example and probably the most important. The U.S. Department of Health and Human Services recommends 30 minutes of exercise five times per week.  Sadly, the majority of American adults do not exercise at all. Help your parents get into a routine of regular exercise by inviting them to go for walks or show them a few basic exercises that can be done at home.

Exercise DVDs produced specifically for seniors can be a good option to get older adults exercising.  It is always wise to get a doctor's approval before beginning an exercise program.  This is especially true when one has been very sedentary and hasn't exercised in a long time, or if there are any health problems involved.  But if they have been given the green light and have an interest in working out in the privacy of their own home, here are some exercise DVDs for seniors which may be a good way to get them started.

Getting started is key. Encourage your parents by helping them to see how it will add fun and joy to their lives.  It's best to present it an enjoyable choice they might like to make, rather than nagging them about what they "should" be doing.

You can also set a good example with nutrition. Invite your parents over for a healthy dinner, or take them out to a healthy place. You can talk to them about eating smaller portions, and avoiding fried and processed foods.  Restaurant portions are usually at least twice the size of appropriate servings. If your parents tend to overeat, set an example by boxing up half of your entree at the start of your meal, or by sharing an entree with your spouse.

One of the easiest changes to make is to stop drinking sodas and other sweet drinks - including artificially sweetened drinks which are even worse than sugar-laden choices.  Sweet drinks are filled with empty calories which can wreak havoc with your blood sugar and add extra pounds each year. 

As a person ages, they typically produce smaller amounts of the enzymes needed for digestion. To compensate, it is usually helpful to avoid drinking liquids during meals as much as possible to prevent diluting the digestive enzymes.  Instead, try drinking a glass of water 20 to 30 minutes before a meal and avoiding drinking anything at meal time, except perhaps a small glass of red wine which offers some health benefits and doesn't interfere with digestion.

For most people, changing their eating habits late in life can be especially challenging. Help your parents learn how to take small steps in the direction of improved nutritional habits, rather than attempting to change everything at once. As with exercise, try to make better eating habits a positive choice.

It helps if we actually walk the talk rather than just tell other people about what they should be doing differently. Hopefully our loved ones will mimic the positive changes they see us making. We can enjoy making health-promoting choices, with the awareness that we're giving our extended family a good example to follow.

Dr. Greg Millar and Dr. Justin Walbom of Millar Chiropractic Clinics in Madison, Alabama are experts in using nutrition and exercise as a means of achieving and maintaining good health. They will be happy to provide valuable information on both of these topics for you and your whole family.

Millar Chiropractic - Madison AL
1908 Slaughter Rd. 
Madison, Alabama 35758
(256) 430-2700
http://millarchiro.com/millarchiropractic-madisonal-chiropractor.html

1MetLife Demographic Profile. MetLife Mature Market Institute, New York, NY, 2006

Madison Chiropractors Talk About Being Young, Feeling Young, and Looking Young

By: Dr. Justin Walbom, DC and Dr. Greg Millar, DC CCEP

Millar Chiropractic - Madison AL

We live in a youth-obsessed culture. Everyday we're bombarded with advertisements for lotions and potions that will supposedly help reverse or prevent the signs of aging. So many people believe in the power of the dollar. They spend vast sums every year on anti-aging, beauty, and cosmetic products in the false hope of being able to purchase remedies that will restore their fading youth.

Others hasten the loss of their youthful glow. Cigarettes, alcohol, and negative mental patterns such as resentment, jealousy, and anger all work to rapidly break down our health and vigor. Negative emotions are particularly insidious. Even if a person is healthy in other respects - eating a healthful diet and exercising regularly - stress, fear, anxiety, and ill-will relentlessly add invisible workloads to the day, sapping our vitality and aging us prematurely.

Most people who look and feel much younger than the age revealed on their birth certificates have learned how to create and maintain a positive mental attitude. It's amazing how much bounce you can add to your step when you purposefully set the intention to have a great day. Of course, this is not merely smoke and mirrors. Those who are intending to be young inside and outside also take the necessary steps to optimize their health and vigor. They don't regularly eat things like doughnuts and fried foods (except perhaps on their free food days). They make an effort to avoid eating fast food. Instead they eat lots of whole, natural foods, and organic fruits and vegetables, and make it a priority to exercise regularly, some even doing some form of vigorous physical activity five or six times each week.

These young-at-heart people get sufficient rest. They are willing to give up the attitudes, positions, and annoyances that do not serve their well-being. And many of them have discovered a natural healing method and philosophy that helps them to be well and stay well - chiropractic care.

Chiropractic is a smart, efficient form of natural health care. Chiropractic care helps remove physiologic obstacles to good health and helps your body learn how to maintain high levels of functioning.

The difference between people who have had a lifetime of chiropractic care and people who have never been to a chiropractor is usually striking. Dr. Greg Millar and Dr. Justin Walbom of Millar Chiropractic Clinics in Madison, Alabama say that those who have taken advantage of all that chiropractic offers will usually enter their advanced years with excellent posture and a normal, easy gait. Contrast this with people who have never taken proper care of their spine.  Too often they will become increasingly hunched over and stiff, walking with the type of gait associated with elderly people who are in poor health.  If you saw these two types of people walking down the street, it would usually be very obvious which one received regular chiropractic care over the years, and which one did not. 

After beginning chiropractic care many people comment that they feel as if they've let go of a big weight they didn't know they'd been carrying around. People say they feel lighter and they have more energy. They sleep better and enjoy increased vitality. They even feel as if they're taller.

Others comment that they've become more effective at work and in their personal lives. As a result of chiropractic care their bodies are expending much less energy in wasteful and unnecessary physiologic activities. The result is more available resources to do - efficiently and well - what is necessary each day out in the world.

One wonderful outcome is the ongoing recovery of the youthful appearance and outlook we always want to maintain.

Millar Chiropractic - Madison AL
1908 Slaughter Rd. 
Madison, Alabama 35758
(256) 430-2700

http://millarchiro.com/millarchiropractic-madisonal-chiropractor.html

1Egger GJ, et al: The emergence of "lifestyle medicine" as a structured approach for management of chronic disease. Med J Aust 190(3):143-145, 2009

2Reinehr T, Roth CL: A new link between skeleton, obesity and insulin resistance: relationships between osteocalcin, leptin and insulin resistance in obese children before and after weight loss. Int J Obes (Lond) Epub Jan 12, 2010

3Cohen DL, et al: Cerebral blood flow effects of yoga training: preliminary evaluation of 4 cases. J Altern Complement Med 15(1):9-14, 2009