Facts from 125 years of chiropractic

The first U.S. state law licensing chiropractors was passed in 1913; and by 1931, 39 states had given chiropractors legal recognition. Each day more than one million adjustments take place across the globe. In over 125 years of chiropractic, the first blind chiropractor was Charles Robinson Johnson, born in a mining camp and accidentally blinded at age 27. He graduated from the Palmer School of Chiropractic in 1918 at the age of 39. Women are twice as likely to suffer from severe headaches or migraines than men. Chronic pain causes depression in 77% of people who report it. Chronic pain costs the U.S. $2,000 per year in health care costs per person on average, with 36 million Americans missing work per year. Whiplash, one of the most common car accident injuries, is treated primarily by chiropractors. A Nobel prize winner by the name of Roger Sperry found that 90% of the brain’s stimulation and nutrition comes from the movement of the spine. An injured worker is 28 times less likely to have spinal surgery if the first point of contact is a chiropractor rather than a surgeon. There are approximately 10,000 chiropractic students in 18 nationally accredited chiropractic colleges across the United States. The term “chiropractic” derives from two Greek words: “cheir” which means hand, and “praktos” which means “Done by Hand”. Chiropractors treat over 35 million Americans; this includes adults and children annually. Treatment for low back pain by a chiropractor costs up to 20% less than when started by an MD. Workers in the health care industry sustain 4.5 times more overexertion injuries than any other type of worker. In 2017, the American College of Physicians released an update to its low back pain treatment guideline that recommends first using non-drug treatments, such as spinal manipulation (a centerpiece of chiropractic care), for acute and chronic low back pain. Also, in 2017, an analysis published in the Journal of the American Medical Association supports the use of spinal manipulative therapy as a first-line treatment for acute low back pain. A study conducted at 3 military medical centers found that chiropractic care combined with medical care for low back pain provides greater pain relief and reduction in disability than medical care alone. An estimated 10% of the world’s population suffers from lower back pain. 29% of Americans believe stress is the cause of their back pain. More than one million back injuries are sustained in the workplace annually. Nursing assistants suffer the most from work-related musculoskeletal disorders involving the back. Americans spend at least $50 billion annually on treating back pain. Back pain accounts for more than 264 million lost workdays each year. 77% of people who saw a chiropractor in the last year described their care as “very effective”. After the common cold, back injuries are the biggest reason for absenteeism from work. A study involving almost 1,000 people over a period of 12 months concluded that one-third of patients are likely to have a recurrent back-injury episode, with approximately half having to seek care. Research by The Journal of the American Board of Family Medicine found that replacing a visit to a doctor with a visit to a chiropractor for back pain could save Medicare $83.5 million every year. People who are immunodeficient can seek chiropractic care for treatment of their symptoms. While it is not a cure for immune disorders, a chiropractor has effective therapies for such challenges as joint pain and digestive problems. All 32 NFL teams have their own chiropractor to boost performance, maintain wellness and treat musculoskeletal strain and injury. The lifetime prevalence of low-back pain is reported to be as high as 84%. Chiropractic assistants (CAs) number 40,000 in clinical and business management roles for chiropractic practices across the United States. In over 125 years of chiropractic, chiropractors are the third-largest group of healthcare providers. Nearly one out of 10 Americans goes to a chiropractor each year. Chiropractors are designated as physician-level providers in the vast majority of states and the federal Medicare program. The essential services provided by chiropractors are also available in federal health delivery systems, including those administered by Medicaid, the U.S. Departments of Veterans Affairs and Defense, Federal Employees Health Benefits Program, Federal Workers’ Compensation, and all state workers’ compensation programs. Today, there are more than 70,000 active chiropractic licenses in the United States. All 50 states, the District of Columbia, Puerto Rico and the U.S. Virgin Islands officially recognize chiropractic as a health care profession. Many other countries also recognize and regulate chiropractic, including Canada, Mexico, Great Britain, Australia, Japan and Switzerland. Source: Chiropractic Economics, 12/19/20.

20 Ways Cars Are Keeping us Poor

Many people in America are “car poor”, which means they are dumping much of their cash into their vehicle. The vast majority of Americans own cars. Overall, most of us are a part of this society that is draining their bank accounts in order to get from point A to point B. Take a look at the 20 ways cars keep us poor. 20. Owning A Car Is A Necessity - The U.S. has such wide-open spaces that there are plenty of places without public transportation. And even when it does exist, it’s not always reliable. When buses are late, it means trouble at work, which is why most people are forced to own a car. According to the Department of State, 85% of Americans own cars. Those who don’t own a car typically live in a city or have access to rides when they need them. Some people would see this as a huge advantage to the rest of the world because Americans have the freedom to go anywhere they want. However, it’s also a financial burden. 19. Easy to Get Car Loans - Have you noticed how difficult it is to get a mortgage or a credit card with a high limit, and yet it’s easy to qualify for a 30,000 car loan? Money is still money no matter where you borrow it from. But car companies make it extremely easy for people to take on debt. Most people justify getting a car loan because they realize that they need a vehicle to get to work, so lenders take full advantage of American’s need for transportation. One of the biggest mistakes people make when purchasing a vehicle is not shopping for car financing. They will often ask the dealership to apply for loans on their behalf. It’s actually far better to look for car loans from your existing bank, they will often give you a better interest rate and monthly payments. 18. Cars Can Cause Bankruptcy - A lot of people don’t realize that just because you get approved for a car loan doesn’t mean you can actually afford it. This puts people in awful financial situations. Car repossessions are on the rise as there has been a sharp spike in people defaulting on their car loans since 2018. As of 2019, there were more than seven million Americans whose car loans were more than 90 days late, which is grounds for repossession. At that point, some people need to file for bankruptcy to keep their creditors at bay. Aside from medical debt, credit cards and car loans are the leading cause of bankruptcy in America. 17. A Poor Public Transportation System - The U.S. has one of the worst public transportation systems in the world. Buses are often late and unreliable, and bus stops are often uncovered during inclement weather. There is also a social stigma that only the poorest would resort to using the bus, which makes people feel less inclined to take it unless they are truly desperate. But this attitude may be changing soon. According to the US Census Bureau, the number of car-less households has increased ever-so-slightly from 8.9% to 9.1%. This isn’t a huge change, but it is significant because the number of households with at least one car has been increasing since the 1960s. This trend could be due to the availability of rideshare apps like Uber and Lyft. Millennials are also becoming more conscious of vehicle emissions affecting the environment and may hold off from buying a car. 16. The Outrageous Cost of Car Repairs - When you’re struggling with money, expensive car repairs can be devastating. In my teens and early 20’s, I was working multiple part-time minimum wage jobs. I drove a beat-up old car that I bought with cash to get to work since I couldn’t afford a monthly car payment. Since I was making so little money, I would struggle to save up a few hundred dollars in savings. Then it was almost like my car knew because it would break down, and I needed a repair, which wiped out all of the money in my savings account. Eventually, when I got to my mid-20s, I bought a much newer car because I realized that the amount I was paying averaged out to $300 a month for repairs. That is the cost of a newer car payment, minus the stress of my car breaking down all the time. Someone who uses public transportation would never have to deal with this sort of issue. 15. Cars Depreciate in Value - If you buy a brand-new vehicle, your car loses 10% of its value as soon as you drive it off the lot. In five years, the car will lose 40% of its original value. This would be considered a terrible failure of an investment if you were to put that same amount of money in the stock market. Yet people think it’s a completely acceptable way to spend their money. Depreciation happens to every car out there. The best way to reduce your losses from depreciation is to buy a car that’s already a few years old with a low amount of mileage. A car’s value has already decreased to the point where you aren’t likely to lose much more money. 14. People Always Want An Upgrade - Just like everything else in life, once you have used an object for a long time, you start to get tired of it. As the years go on, technology improves, and so do cars. People want to look stylish and hip, so they’re willing to continue buying new cars in order to keep up with appearances. There are some professions were this matter more than others, but some people truly feel as though they need a new car to be taken seriously in their field. Others have a “dream car” that they want to get someday when they make more money. Plenty of people will swap out their cars earlier than necessary. 13. Price For Used Cars is Rising - For a long time, buying a used vehicle was seen as a way for people to save money. Unfortunately, now the price of used cars is getting higher. According to a report by Reuters, the increase in the number of people losing their cars is beginning to have a direct effect on the prices of used cars. As people lose their car to the repo man, the demand for cheaper used cars has done up, and so have the prices. For many low-income Americans, they knew they could save up some cash and buy a car at a local dealership. But prices will continue to go up since demand is so high. This only makes life more difficult for the poor. 12. Car Accidents Are Costly - According to the National Highway Traffic Safety Administration, the United States pays $871 billion every single year for car accidents. This amount includes the cost of government assistance, insurance claims, medical care, loss of life, loss of income or lifestyle, and the list goes on. To make matters worse, insurance experts say that the average American will be involved in four car accidents during their lifetime. If you have car insurance, you will probably be covered if the accident was not your fault. However, if you make a mistake, it could end up costing you a lot of money. Even if you’re fully covered, being in an accident takes away your time, and can be traumatic. 11. Gas Prices Keep Getting Higher - It’s no secret that gas prices keep getting higher in the United States. The average American also pays $386.09 per year on gas. Back in 1970, gas was only 36 cents per gallon. As time goes on, it will only become more expensive to drive. Cars typically have better gas mileage, and people are starting to buy more electric and hybrid vehicles. For the people who are focused on optimizing their mileage, they might be able to save money. But for the millions of Americans who can’t afford an electric car, they have no control over how efficient gas mileage is. 10. The Increasing Number of Super Commutes - The definition of a “super commute” is when someone has to travel 90 minutes or more to go to work. This trend is on the rise in the United States and has risen by 32% in the past 10 years. This is more common for people who live near major cities but it’s too expensive for them to live there. If you need to drive long distances to find a better job, so be it. Time is one of the most valuable resources people have. Even if you are a millionaire, you still only have 24 hours a day just like everyone else. If you are wasting several hours each day just getting from Point A to Point B, it can cut down on your productivity and energy levels. 9. Multi-Car Households - Americans in the middle and upper class typically live in multi-car households. Until 2006, the average amount of cars per household was two. This is due to the fact that both partners may have full-time jobs. Even stay-at-home moms need their own vehicle to take their children to sports practice, doctors’ appointments, and grocery shopping. So instead of coordinating with each other’s schedules, Americans choose the most convenient option even if it’s far more expensive. However, in today’s world, you can call an Uber to get a ride if your car needs to get repaired for one day. The cost of paying for a few rides in emergency situations is far cheaper than having an actual vehicle per person. 8. Cars Aren’t An Asset - Most people don’t know the difference between a liability and an asset. They wrongly assume that their car is an asset because it is something they are buying that holds long-term value. Once the car is paid off, you can usually get something back if you choose to sell it. Just because you can resell something later doesn’t make it an asset. Cars are actually a liability. We already mentioned how you immediately lose value in your car through depreciation. This happens to both new and used cars, so you are always losing money when you buy a car no matter which one you buy. An asset is something that holds value that will make you money. 7. Owning a Car is Linked to Job Opportunities - In the U.S., there is a direct correlation between high rent prices and access to opportunities. The more expensive somewhere is to live, the closer it usually is to high-paying work. If you grew up in a poor neighborhood, the businesses in your immediate vicinity might only pay minimum wage. The Atlantic published an article called, “How Car Ownership Helps the Working Class Poor Get Ahead”. They explained that there is a direct correlation between poverty and car ownership in the United States. Out of the small percentage of households without a car, they are often living on housing vouchers, and would otherwise be homeless. Once they own a car, they get more access to better neighborhoods as well as work opportunities. 6. Add-On Fees - When you buy a car from a dealership, they will try to add on extra fees to make the price of the car higher. These are upgrades that aren’t actually necessary or could be done by yourself for a fraction of the price. Keep in mind that once these are added onto your total bill, you are also paying interest on these add-ons. Before you buy a car, always check the itemized list of add-on fees. 5. People Are Nervous to Sell Cars - People who buy from dealerships typically trade their old cars in for a down payment. They assume that they are getting a good deal, but the reality is that you lose money every time you hand over your old car to a dealership. The average person loses $2,340 when they trade in a car. Everyone has the ability to sell their own car, but they just might not have the confidence to do it themselves. If you have no experience with this, check out Dave Ramsey’s article called “How to Sell a Car.” 4. Health Hazards - Anyone who has anxiety already knows how nerve-wracking it can be to drive in traffic. Some of us tense up, have back spasms, and high blood pressure when driving in terrible circumstances. According to Web MD, driving is actually hazardous to your health and can potentially lead to your death. Distracting yourself by texting while driving, looking at the GPS, or any other distraction has been known to cause more accidents than anything else. One-second distractions kill 42,000 people every single year. Basically, if you didn’t drive, the odds of you dying an early death go down exponentially. For the families whose loved ones have died, it can be devastating both financially and emotionally. 3. Traffic and Parking Tickets - It’s no secret that traffic and parking tickets can be a huge expense. This is especially true if you live in a city where it’s difficult to find parking. The average cost of a speeding ticket is $152, which can be devastating to someone who’s on a tight budget. Obviously, if you used public transportation to commute to work, this would be a non-issue. To make matters worse, when people can’t afford to pay their parking and traffic tickets, you may have to go to court to fight the charges. This means taking time off of work, causing you to lose money. 2. The Annual Cost of Ownership - Even if you own a car outright, having a car is never free. The average cost of car ownership in the United States is $2,671 per year just for insurance, repairs, fuel and registration. Of course, most people also have to worry about their monthly car payments on top of the normal upkeep. The average payment for new cars is $554, while used cars are $391. Multiply those figures by 12 months in a year, this means people are paying between $4,692 to $6,648 per year on their monthly payments. If you add on the average cost for everything, it means most people are paying about $8,000 per year. For someone who makes minimum wage, this is completely unaffordable. 1. Parking Passes - If you live in a city, you’re already used to the idea of paying for parking, or getting a special permit. In rural areas, there is plenty of space to park, and it’s usually free. But on college campuses and urban areas, you will need to pay to park your car. The price of parking passes will change depending on where you live, but many places require at least $50 a month. Some cities will allow you to pay a flat fee to get a permit for the entire year, but it usually costs several hundred dollars upfront. Source: moneyppl.com, 12/5/20.

4 Self-Care Tips for Remote Employees

As offices all over the country decided to close their doors and send employees to work-from-home in the wake of the pandemic, employees were forced to learn how to successfully work remotely very quickly. This was a drastic change for many as it stripped employees of their usual day-to-day office activities and required them to create new workplace habits. Working remotely can make it more difficult to keep work and personal activities separate, leave the house for a change of scenery, take breaks from digital devices, stay organized, and stick to a routine. It’s important that employees put themselves first during this time but self-care often falls to the wayside in times like these. Here are 4 key tips to ensure employees take care of themselves and stay productive throughout the work week! 1. Separate Work and Personal Activities Many employees dreamed of having the opportunity to work-from-home before now, but what they didn’t realize is that the office creates a separation between their work life and personal life. Working from the office allows employees to leave their responsibilities and tasks behind at the end of the day. When they step out of the office, they officially step into their personal time, but when they’re working from home, there is no longer a barrier between work life and personal life. When they are not in the office, employees tend to slip into bad habits like feeling obligated to work late because they have all of their supplies with them at all times. In order to avoid overworking and burnout, remote employees need to set boundaries. Employees should set specific work hours into place just as they would in the office, and stick to them. These work hours should not be altered unless it is truly necessary, and coworkers should be made aware of strict stop times to avoid last-minute requests at the end of these hours. This will allow employees to set boundaries and feel accomplished without overworking themselves. 2. Get a Change of Scenery As many employees have probably noticed by now, remote work limits the amount of time they spend coming and going from their homes. They used to leave for work in the morning, spend the day in the office, and look forward to coming home at night. Now, employees can easily go a few days without leaving their homes because there is no pressing need to. This can be very unhealthy for remote employees because they are likely spending all of their time on digital devices, sitting stationary, and missing out on the benefits of fresh air and sunlight. Employees should take time during the day to get outside for a walk or simply clear their minds. This will allow them to take a break from work and their computers, get their heart rate up, and be more productive overall. Don’t underestimate the importance of frequent breaks. 3. Limit Use of Digital Devices During quarantine, people have become even more reliant on digital devices than before. As mentioned above, remote employees are spending more and more time on their devices because they are homebound and limited to interacting via computers, smartphones, and televisions. Research has shown that data usage has increased by 47 percent since COVID-19 began. Increased use of digital devices for both work-related and personal activities, such as working from home, communicating with co-workers, friends, and family, telemedicine appointments, and entertainment can have negative effects on employees. The excessive use of digital devices in both work-related and personal situations can cause digital eye strain, which can lead to headaches, blurred vision, lack of focus, and fatigue. This will make it more difficult for employees to complete their daily tasks and perform their duties efficiently. Employees can avoid digital overload by limiting their use of digital devices. Unfortunately, that can be easier said than done, especially during this time when remote employees have to use their computers to complete their work and communicate with co-workers. Along with limiting their use, there are also certain techniques and products employees can use to avoid digital eye strain like adopting the 20-20-20 rule, which suggests that for every 20 minutes spent engaging with a digital screen they look at something 20 feet away, for 20 seconds and repeat. This allows the eyes to completely relax and readjust to a non-digital visual. Also, wearing blue light blocking glasses can further protect employees from the negative effects of digital devices. Digital screens produce blue light wavelengths, which cause digital eye strain and digital fatigue. Blue light blocking glasses can filter out those blue light wavelengths, so employees can reduce their probability of developing eye problems just by viewing their screens. 4. Set a Routine into Place Now that they are working remotely, another common disruption to an employee’s day-to-day is the lack of a morning routine and detailed schedule. Whether it’s with a morning walk, stretching, or a simple cup of coffee, following a routine to start their day can be very beneficial. It has become quite common for remote employees to wake up 10-20 minutes before they begin their workday because there is no need to get ready to go. This can hold them back from having a productive day because they are likely still groggy and have no detailed plan prepared for the day ahead. A detailed plan doesn’t have to be exact and it can be altered if need be, but keeping a list of tasks they intend to accomplish throughout the day will motivate them to be their most productive. When working from home, employees need to be their own motivators because there are no co-workers or team members to push them like there are in the office. Employees struggling with motivation should use a scheduling service like Microsoft calendar to plan out their day ahead of time. This will demonstrate just how much time they have to complete any given task, allow them to delegate tasks to co-workers if needed, and make them feel more accomplished as they check tasks off of their calendar. Conclusion It appears that remote work is here to stay for many companies across the country, at least for the foreseeable future. Employees should take advantage of the situation and make sure they are their most productive while working from home, but also maintaining a healthy work-life balance. If they use these self-care tips, they may find they can be even more productive at home than they were in the office due to fewer distractions, quiet areas, and being able to set-up their work station and daily schedule to benefit their personal workflow and needs. Source: c c m.com, 11/6/20.

17 Signs You're Having a Midlife Crisis

Some find themselves facing a challenging (and possibly eye-opening) time anywhere between their 40s and early 50s — something that's been referred to as a "midlife crisis." The term, coined in the '60s, refers to a crisis of self-identity and self-confidence that can happen around mid-age. While there is no empirical evidence that suggests that the midlife crisis is a typical phenomenon, there are many changes in life and stressors that cause people to enter into a midlife emotional crisis. "In some ways, we look for the midlife crisis," says Dr. Robi Ludwig, a psychotherapist and author of Your Best Age is Now. "And it is — on some level — a self-fulfilling prophecy because we really can experience a crisis throughout various phases of our lives. So I think it's when you're going through a transition and an adjustment during the mid-years and we slap the title 'midlife crisis' onto it." These are 17 possible signs that you or someone you love is experiencing a midlife crisis. 1. YOU'RE GAINING OR LOSING WEIGHT. Midlife crises often share similar traits with depression, according to Jennifer Wickham, a licensed professional counselor for Mayo Clinic Health System, with drastic changes in weight being one of them. The American Psychological Association also lists weight gain or loss and one of the many disruptive factors that may indicate a person is having an emotional crisis. According to Wickham, while some changes can be a normal part of midlife, if you or a loved one is undergoing any out-of-character or sudden changes, it's a good idea to seek professional support in the form of a therapist. 2. YOU'RE APATHETIC. If you or someone you know has suddenly lost interest for the things in life that they used to enjoy, that could be a sign of an oncoming emotional crisis. According to self-help author self-help author Yocheved Golani, apathy adds a deeper, more complicated layer to a midlife crisis, as it can affect how willing a person is to help themselves or seek out help. "Apathy might complicate matters, losing interest in life borders on self-sabotage." Christine Hueber, a member of the Forbes Coaches Council, encourages those who are feeling apathetic to think every day about what positive things they have going on for them. "My top tip is to appreciate what's working in your life, then take action every day to shape your life how you want it to be," Hueber writes for Forbes. "Resolutely move forward, let go and leave the past in the past." 3. YOU'RE JEALOUS OF OTHER PEOPLE. Are you finding yourself constantly comparing yourself to others, and feeling jealous of everyone else's successes? It's not uncommon for those who are experiencing a midlife crisis to feel this way, especially when you've reached a point in your life where you perhaps thought you would be more successful or and see other achieving more than we have. Life Coach Erica McCurdy encourages those who are experiencing feelings of jealousy during a midlife crisis to remember that everyone has had entirely different life experiences, which affect our abilities and opportunities for success. "When you find yourself spending more time analyzing other people's past than thinking about your future, remember that the achievements of others are largely based on a different set of opportunities than you had and choices they made that were different than yours." McCurdy tells Forbes. 4. YOU'RE EXPERIENCING UNUSUAL PHYSICAL PAIN. It's no secret that psychological difficulties can result in physical manifestations of the problem, and midlife crises are no different. Headaches and gastrointestinal issues that don't seem to have any physical cause, and do not respond to usual medical are often linked to this kind of emotional crisis, according to Mayo Clinic. In an article for the Los Angeles Times, Dr. Yolanda Reid Chassiakos chronicles a patient who began experiencing physical symptoms, most notably intense migraines, due to the stressors she was feeling at mid-age. Chassiakos concludes that she recommended a combination of prescription-strength medication to help alleviate the migraines, and professional counseling. 5. YOU'RE ASKING YOURSELF DEEP, PROBING QUESTIONS. "One of the things that can happen and identify the onset of a midlife crisis is feeling ill-fit for the life you're leading," says Dr. Ludwig. "There's a tendency to stop and pause during midlife and question whether you're on the right track." In other words, you feel the need to give yourself a strong evaluation about where you wanted to be in life versus where you actually are. Perhaps you realize you've been following the dreams your parents set out for you or you've been abiding by the "rules" of society. "There's suddenly a stronger desire to listen to one's soul, and perhaps the crisis comes when you feel off-track," continues Dr. Ludwig. However, keep in mind that a period of self-reflection can be positive, she adds, "because it can get you to eliminate those things that are no longer in sync with who you are today." Also, a 2016 study from the British Psychological Society discovered that individuals who experience either a quarter or midlife crisis by becoming ultra-focused on their purpose in the world were likely to find creative solutions for their challenges. "This enhanced curiosity may be the 'silver lining' of crisis," stated the co-author of the research in a press release. "Armed with this knowledge, people may find the crises of adult life easier to bear." 6. YOU'RE MAKING RASH DECISIONS. As a result of soul searching, it's possible that you've drawn some significant conclusions about the state of your life, like perhaps that your marriage isn't as romantic as you had hoped or your career is no longer fulfilling. "The danger is when somebody makes an impulsive decision — like a knee-jerk reaction — based on these feelings [it might] not lead to therapeutic results," Dr. Ludwig says. Acting before thinking about the possible long-term ramifications of leaving your spouse or quitting your job, for example, can lead you down a road of regret. "Overall, it's an avoidance of reality," Dr. Ludwig says. 7. YOU FEEL LIKE YOU'RE SLOWLY LOSING YOUR MIND. "Women will come into my office and say, 'I feel like I'm going crazy,' 'I can't remember where I've left things,' 'I don't know why I walked into a room,' 'I have such a short fuse,' 'I'm angry all of the time,' or 'My kids and my spouse don't want to be around me,'" says Leah S. Millheiser, MD, director of the Female Sexual Medicine Program at Stanford University School of Medicine's Department of Obstetrics and Gynecology. She says this sudden shift in personality traits may be due to a decrease in estrogen, which can begin anywhere between five to 10 years before menopause. (FYI: Menopause is defined as one straight year without a period.) "Think of it like PMS but on steroids, so that's why women feel like they're going through a 'midlife crisis,'" says Dr. Millheiser. And like Dr. Ludwig, she is hoping to steer away from the negative stigma attached to this term. "Yes, going through perimenopause, menopause, or a midlife change can be very challenging because it may disrupt your entire existence," continues Dr. Millheiser. "But today, women no longer need to suffer with these symptoms." She strongly advises speaking with your physician if these mood changes feel significant to you. 8. YOU CAN'T SLEEP THROUGH THE NIGHT. If you're waking up in the middle of the night, then staring at the clock for hours on end, your hormones may be to blame. "Even if you're having a monthly period, you may notice some common changes associated with menopause because of a decline in estrogen and testosterone levels," says Dr. Millheiser. In fact, the National Sleep Foundation states that waning levels of estrogen during perimenopause through menopause can make a female more susceptible to environmental and other factors, which can further disrupt sleep and lead to insomnia. 9. YOUR VISION OF THE FUTURE IS DISMAL. "One of the wonderful things about youth is that you really think you have all the time in the world and the future is where all your dreams will come true," says Dr. Ludwig. "That shifts at midlife, so the future isn't necessarily where all of these positive things are happening. In fact, it can potentially be a scary time." While it's natural to remove those rose-colored glasses, feeling jaded about what's in store or seeing nothing but a bleak forecast ahead can lead to a downward spiral. And believe it or not, it might be wise to take a life lesson from those twentysomethings, she adds. "Those in their youth see the future in a more optimistic way, and that's something we need to be deliberate about in midlife, because we've been culturally trained to believe in the 'deficit model,'" Dr. Ludwig says. 10. YOU'RE CONSTANTLY BORED. "Boredom — feeling passionless — can be a sign of a midlife crisis," says Dr. Ludwig. "The truth is, the pressures of adulthood can weigh people down at this time — they can feel stuck in a rut — where the opportunity to introduce fun for fun's sake can get lost." A possible solution: Doing something outside of your typical routine that lights you up. For example, if you enjoy watching cooking shows about desserts, consider signing up for a cake decorating class. If listening to music soothes your soul, research upcoming concerts in your area. "There are similarities between midlife and adolescents — they call it "middle-escents" — but it doesn't have to be a bad thing," Dr. Ludwig says. "It's about learning to embrace exciting experiences and newness into one's life while incorporating optimism and dreams, which we should be doing throughout our lives." 11. YOU HAVE AN OVERWHELMING SENSE OF LOSS. Do you have this nagging feeling that something in your life has slipped away — yet you can't quite put your finger on what it is? "I don't know if I would call it clinical depression, but there is a dealing of some degree of loss," Dr. Ludwig say. "The loss of a wish, the loss of the idea of who you wanted to be — it's a confrontation with reality that can leave people feeling disappointed and unsettled." For others, it could be that previous goals have been met (Corporate job? Check! A trip to Hawaii? Check!), resulting in a "Now what?" mentality. Dr. Ludwig quickly notes the positive in this scenario: "At this point in life, we're wiser and we know ourselves better," she says. "So, whether or not we've accomplished our goals, we can create new goals." Also, having the belief that there must be something more ahead can be a good thing. "Because we're never going to arrive at the 'there' place because there's always going to be a new 'there,'" she adds. 12. YOU BECOME OVERLY CONCERNED ABOUT YOUR APPEARANCE. Wanting to look and feel your best is one thing, but staring into a mirror for hours to point out emerging lines and wrinkles could indicate a crisis. "And some people will go to extremes trying to achieve a look of youth or perfection," says Dr. Ludwig. "Sadly, they tend to ruin themselves — it's like that false plant that is too green and too perfect. This behavior is based in fear — fear of losing one's looks — but this is cultural brainwashing. "She adds that single people are likely to obsess more over their changing face compared to those in committed relationships (who tend to care more about their weight and being fit). "And this is true for both men and women — it's a response to physical changes that identify there's an inevitable shift going on, but it doesn't have to be worse," continues Dr. Ludwig. 13. OR YOU STOP CARING ABOUT APPEARANCES COMPLETELY. While some women in their middle years become fixated on perfecting their appearance, others may trash their beauty products altogether or stop picking up their broom on a regular basis. "People should never give up on themselves, but if they do, they're probably more inclined to experience a midlife crisis," says Dr. Ludwig, who suggests finding an "older woman" role model who can serve as motivation. "Of course, not everyone is Christie Brinkley, but the fact that Christie Brinkley can look like that at 62 is wonderful. There is nothing elderly about her! That's nice to know, and I think there is a trickle-down effect." 14. YOU THINK OF YOURSELF AS AN "OLD PERSON." Take a quiet moment to close your eyes and ask yourself this simple question: "How old do I feel?" If you consider yourself to be older than your years (or refer to yourself as being an "old lady" or "over the hill"), you might be in a midlife crisis. And science backs up this theory: A ten-year study conducted at the University of Waterloo found that simply feeling older predicts lower psychological well-being and lower life satisfaction compared to those with more favorable attitudes about aging. Dr. Ludwig believes this negative narrative may derive from your environment. "If someone in their middle years feels old, I question if somebody is treating them like they're elderly or if they are reading from a cultural script that has been internalized," she states. But if thinking about yourself in a younger light feels silly, it may help knowing that this thought process has become a growing trend. In fact, research out of Florida State University in 2016 discovered that many women in their middle and older years are likely to maintain youthful perceptions of themselves in order to enhance their emotional well-being. 15. YOU RARELY (IF EVER) HAVE INTEREST IN SEX. If you can't remember the last time you were in the mood for some one-on-one time with your partner, your hormones may be playing some not-so-sexy tricks on you. "Sex can really suffer when women go through perimenopause or menopause because of vaginal dryness and low libido," says Millheiser. However, there is no need to toss out your pretty panties and crawl under the covers in your oversized pajamas. "You don't have to 'grin and bear it' because there are so many options today," she stresses. "Treatments are available, both hormonal and not hormonal, to deal with all of the symptoms associated with sexual pain." 16. YOU THINK YOUR BEST YEARS ARE BEHIND YOU. Believing that all of the wonderful happenings that will occur in your lifetime have already taken place can be a sign that you're in crisis mode. "Again, it's about losing that sense of excitement," states Dr. Ludwig. However, she says this belief is a fallacy. "Isn't it sad that we train people to think that the only time they can have happiness is when they're young — and it's so not true!" she continues. "The nice thing — and this is something we overlook culturally — is that many people have the best times of their lives as they get older. Why? Because your enjoyment with life has less to do with age and more to do with how gratified you are and how good you feel about yourself — and that can happen at any point." 17. YOU THINK EVERY BAD DAY MEANS YOU'RE HAVING A MIDLIFE CRISIS. Even though a psychologist named Elliot Jaques coined the term "midlife crisis" back in 1965, ongoing research indicates that this so-called "crisis" may not even exist. According to a 25-year longitudinal study conducted by the University of Alberta, happiness does not come to a screeching halt when you turn 40. Instead, there is an overall upward trajectory of happiness that begins in our teens and early twenties. "I think it's important that we redefine the 'midlife crisis' and we make it potentially be [something] good," Dr. Ludwig says. "Sometimes in the crisis, you are evaluating what is no longer working in your life and trying to introduce people, places, and things that might be useful, of value, or bring joy." Dr. Millheiser concurs, adding that middle aged women in the 21st century aren't like middle aged women from the '70s and '80s. "There's been a shift in attitude," she concludes. "Women in their 40s and 50s today are empowered and in better shape than they were when they had their children. They're really taking the bull by the horns and saying, 'I'm not going to let this bring me down!''' Source: women’s day, 9/24/20.

15 Myths About Money and Finances

You may learn basic personal finance principles and make better money decisions based on some of what you see, hear, and read. But other "money talk" may be incomplete or filled with misinformation leading you to take on debt you can't afford or make severe financial mistakes, impacting your ability to build wealth. While not purposely trying to sabotage your financial future, keep in mind some people aren't as money savvy as they think or sound. They likely don't know a lot about your budget, personal circumstances, or future goals. That's why it’s important to pause before you act on financial advice you're given, or comments others make about money. Let's take a look at 15 common financial myths and why you should question them. We'll also offer guidance to help you make choices aligning with your finances. 1. All debt is bad debt. When you have debt, you've borrowed money and need to pay it back. But owing money doesn't mean all of your obligations are bad. While it's essential to focus on paying off credit card balances with double-digit interest rates, rushing to pay off the low-interest mortgage on your home might not make the most sense. Loans helping you grow your net worth and boost your earning potential are better debt than consumer spending you can't afford. Always be mindful of the type and amount of liabilities you take on - and have a plan for how you'll pay it back. A job loss or serious medical event can affect your income, savings, and ability to make payments. 2. It's normal to have a lot of debt. If you have a mortgage, student loans, a car loan, and maxed-out credit cards, you’re not alone. According to Experian, consumer debt reached a record high of $14.1 trillion in 2019. Many people need to take out a loan to buy a car, house, or earn a degree. But normalizing large amounts of debt can negatively impact your financial future by preventing you from building wealth. More of your income goes toward payments with the more liabilities you have, so you can’t save for your future. Instead of taking on more debt, consider using sinking funds to put money aside for expected future expenses - wants and needs. You can also try to cash flow specific items - such as an advanced degree to keep from adding to your debt load. Avoid lifestyle inflation and stick to spending aligned with your values. Your future self will thank you for avoiding more debt now. 3. Slashing expenses is the only way to save more money and build a nest egg. As you start managing your finances, tracking spending and using a budget are great ways to handle your debt and boost savings. Dropping cable TV, cutting back on restaurant spending, and minding your utility usage can save you hundreds of dollars each month. But that's not the only way to save more money. You should also think about boosting your income. Negotiate for a raise at work. Update your resume and apply for new jobs with a higher salary. If you have extra time in your schedule, pick up a side gig or part-time job to put some extra cash in the bank. You might also be surprised how much money you can make by decluttering your possessions and selling things you no longer need or use. 4. A bank is the safest place to keep your money. Your parents may have taken you to open a savings account when you were young. They probably keep their money in that local bank too. When you can drive up or walk into a trusted lender to cash a check, make a deposit, or discuss loan options, you feel your money is safe. That’s also true because most savings and checking accounts with banks or credit unions (even many online lenders) are FDIC-insured up to a balance of $250,000. But putting all of your money where its “safe” may instead be a risky move because of inflation. With the average interest rate for savings accounts paying only 0.1 percent and inflation hovering near 2% in the US, your money loses future buying power each year. Talk with a financial professional and review your risk tolerance and financial goals for retirement before deciding how much money to “safely” keep in the bank. 5. You shouldn't talk about money problems with others. It seems there’s an unspoken rule that you shouldn't talk about financial struggles. Money is a very personal topic laden with the potential for judgment and scrutiny. While it may seem easier to hide money problems than to face them and talk about your challenges, staying silent might be worse. Your stress about money hurts your health. Financial issues are a top reason many couples split up. Kids know when you’re hiding money problems, too. Regularly talking about money can help you solve problems and prevent them from affecting your health and relationships. When you start discussing your financial concerns, you’ll realize you’re not alone and learn that your money doesn’t need to define you. You can get help and start aiding others. 6. It's smarter to buy a house than keep on renting. Many Americans believe home-ownership is the American Dream. But the reality is many people can’t afford to buy a home or don’t want to. According to Bloomberg, while homeowners outnumber renters in the US two-to-one, there are still over 100 million renters. These renters likely hear the message that they're “wasting their money renting” often. Some renters who want to buy can't qualify for a mortgage. But plenty of people prefer to lease because it's less risky and more flexible. Renters may get move-in bonuses and have lower monthly payments. Their utility, maintenance, and repair costs are also minimized when they rent. Savings can go toward paying down debt, building emergency and sinking funds, and growing investment portfolios. 7. You don't need an emergency fund if you have credit cards or a line of credit. Many financial gurus talk about saving at least $1,000 to cover an emergency. But your next goal should be to accumulate at least 3-6 months (or more) of expenses in an emergency fund. Most people feel relief when having a money 'cushion' in case of unexpected expenses. But as the balance grows in your emergency fund, you may question whether it's smart to let the money sit idle waiting for something terrible to happen. This is especially true if you have credit cards or access to equity in your home. Some people gamble on using credit cards or a home equity line of credit (HELOC) in an emergency. But don't forget that your crisis may affect your ability to earn an income and pay your bills. If you’re unable to pay off your credit cards each month, you'll incur high rates of interest to your lender. An unpaid HELOC could lead to a foreclose on your home. Consider shifting your emergency fund into a high-yield online savings account. You can then pay emergency expenses on your credit card or HELOC if you choose, but you'll also have the cash set aside to make payments on that debt. 8. You need to have a lot of money to invest. If you're living paycheck to paycheck or struggling to add to your savings account each month, you probably aren't considering putting away money for retirement. But you should start investing - even if you can only contribute a few dollars each month. That's because of the magic of compounding. Compounding helps your early years of investing "snowball" over time. Even small investments can grow exponentially over a few decades. This is why you don’t want to wait until you pay off all your debt or earn a higher salary to start investing. If you think investing is confusing or hard, you can begin micro-investing through an online app like Acorns or Robinhood. Major companies, including Schwab, Fidelity, and Vanguard, welcome new investors and provide a tremendous amount of information about investing on their websites to get you started. 9. A high income makes you wealthy. A high income means you make a lot more money than many others. But high salaries don't always translate into higher net worth. As your paycheck grows, it takes discipline to avoid spending money on more of your wants. A bigger house, a luxury car, and more expensive vacations won't make you rich. That old saying, "the more you make, the more you spend" describes lifestyle inflation. You can adjust your budget and enjoy some of your income along the way. But achieving an adequate level of wealth requires paying attention to your spending, focusing on your financial goals, and long-term investing for your future. 10. You'll need to work until age 65 (or longer) before you can retire. There’s no shortage of headlines claiming that you'll need to work until you're 65 (or older) before you can afford to retire. And it’s true; many older Americans are facing a retirement crisis. Choosing to work at 65 is one thing. But depending on working until at least 65 is a problem. Many people can't work into their 60’s because of personal health issues or caregiving responsibilities for a loved one. Rather than banking on working through your 'golden years' - adopt a save early and often mindset. Compound growth will help build your nest egg. Despite what you read, it’s possible to retire before age 65 and have enough money to last your lifetime. 11. You don't need a will or estate plan unless you are rich or have children. Planning for your death is not an easy process. But it's one of the most important things you'll ever do. Some people think they can skip making a will or estate plan until they have kids, a lot of money, or property. But if you don't have a will, you'll die in intestacy. So, rather than those close to you handling your assets without beneficiaries, an administrator from probate court will distribute them. Without making a legal will, the people you want to receive your assets or distribute them may never even get them. Don't make assumptions when it comes to your final wishes. When you research your state’s intestacy laws, you might be surprised to learn who’ll get your possessions or how they’ll be divided up between loved ones. 12. Life insurance is just for wage earners. People purchase life insurance to protect the finances of their loved ones in the event of their death. Many think of it as a replacement for the salary of the person who passes away. Life insurance payouts can relieve some of the financial burdens on the loved ones left behind. But it's essential to think about the contributions of stay-at-home parents, too. It could cost thousands of dollars each month to replace all of the services a stay-at-home parent provides. Don't be short-sighted when it comes to buying life insurance for a parent who stays at home. While they may not be a W-2 employee bringing home a paycheck, their value to your family (and your finances) is worth protecting. 13. You work hard and deserve to buy nice things. You’re conscientious and put your best effort in at work each day. But you also like to spend money as a reward for your productivity. There's nothing wrong with spending money you've earned on nice things you can afford. But you may need to be careful about how often you make purchases with this mindset. You may be able to afford wonderful things, but not every wonderful thing you want. Take time to consider your needs vs. wants. Set up a sinking fund to save for something you've been waiting to buy. Or add a line-item to your budget to include affordable self-care options. Do whatever you can to avoid taking on debt when you reward yourself for a job well done. 14. You should work with a professional to manage your finances. There's nothing wrong with hiring someone to help you manage your money. But that doesn't mean you should skip taking an active role in improving your understanding of your current and future finances. Many people are led to believe that investing is difficult and requires someone with experience and certifications to make recommendations and follow investments. But keep in mind that some financial services come with hefty fees that can add up over the decades you’re investing for retirement. While there are plenty of excellent financial advisors worth their expense, you have other options, too. First, boost your financial literacy. There are thousands of personal finance books, blogs, podcasts, and courses that can teach you the basics of investing. You can also hire a fee-only financial planner rather than someone paid by commission on products. Only you can decide your comfort level with your finances, but don't trust all of your financial planning to someone else. 15. The more money you have, the happier you'll be. Having enough money to pay for all your needs and some of your wants, while also putting away enough money for a comfortable retirement, can keep you smiling. But there’s a saying that ‘money can’t buy happiness,’ too. There are plenty of millionaires and lottery winners who can buy whatever they want but still aren’t very happy. While those who struggle to pay bills would experience less emotional pain if they had more money, research on high income shows a threshold (approximately $75,000) where more money no longer improves your emotional well-being. Since everyone experiences happiness differently, it’s crucial to figure out what you need to boost your emotional wellness. Chasing a bigger paycheck may not be the answer. Final Thoughts on Money Myths After looking through these financial myths, there’s a good chance you could add more to grow the list. Pick any money topic and you’ll notice there’s no shortage of opinions on how to spend, where to invest, or ways to save more money. If you realize you’ve shared some of the same (or similar) money messages with others, think about how your words could affect their actions. Expounding on how you took out the biggest mortgage you could because rates were low might have worked out great for you. But it could spell financial disaster for someone else. Always remember that personal finance is personal. If someone gives you financial advice, make sure you do your research before taking action. While sharing your own experiences with money can help others, suggesting they follow your lead may not help them at all. Source: women who money, 8/15/20.

Good Pain vs. Bad Pain in Your Workouts

No pain, no gain … right?! Well, not necessarily. When it comes to exercise and fitness gains, the concept is actually quite a gray area. Many fitness fanatics preach that in order for you to have a good and effective workout, you shouldn’t be able to even walk out of the gym let alone stand up days later, but this cannot be further from the truth. Before getting into how you should feel after a workout, this idea of “pain” needs to be defined. Good pain increases gains. There is a huge difference between a slight discomfort that naturally results from exercise and pain that indicates injury. Pain that comes in the form of a burning sensation as a result of a properly performed exercise is normal and even indicates efficient stress is being placed on that particular muscle. During strength training, as you are performing a difficult exercise, your muscle is experiencing micro-tears on a deep, cellular level which results in lactic acid to be released causing a burning sensation. This burn then gradually decreases once the activity is stopped. This is a good thing! This means the muscle is being properly challenged and is required to rebuild, recover, and become a stronger version of itself in order to defend itself from those same tears from happening when performing that same exercise in the future. So, this type of pain during activity should not be avoided as it helps you gauge your workout intensity to ensure you are reaping the benefits of your hard work. What about pain during cardio workouts? In the form of cardio, this “pain” can feel like burning lungs, fatigued muscles, and increased body temperature, which indicates that you are placing enough of a stress on your cardiovascular system to encourage bodily adaptation and recovery. You may begin to sweat, your legs might start to feel like jelly, and you will most likely be gasping for breath. However, this “pain” is only temporary and usually subsides after the activity is completed and your body is slowly able to get back to its homeostasis or stable internal environment. Although in the moment this type of discomfort does not necessarily feel good, it produces incredible bodily adaptation, increased cardiovascular endurance, countless health benefits, and fitness gains! Bad pain leads to injury. But let’s consider the flip side. There is a type of pain that is, in actuality, your body communicating to your brain to stop doing that particular activity or motion because it is harmful. This pain is a signal that predicts a future injury if that overload is sustained for much longer. This type of pain is usually acute, sharp, localized, and occurs suddenly―not gradually dissipating once stopping the activity. It can also feel like a pulling sensation indicating the muscle is being stretched beyond its current ability to do so. Pushing through this type of pain can lead to a more severe injury and require even more time to fully repair, thus setting you back from your goals for days, weeks, or even months. Injury pain will diminish, depending on the ability of the muscle to recover with enough time and rest, but may require treatment in severe instances. How do I distinguish between good and bad pain? So how should you feel after a workout? What indicates you have worked out hard enough to reap the benefits, but not so hard that you are actually causing too much damage and are unable to walk for days on end? The answer to this question depends on you, your workout history, age, and overall ability to recover. If you are new to a particular exercise, focus on enjoyment and a slow, gradual increase in intensity initially. Focus your energy more into working on proper form and learning how an exercise should feel when the proper muscles are recruited. Do this prior to increasing the workload. Remember, you do not always need to feel pain to reap gains! Your body is learning something new and without even feeling discomfort or soreness you are reaping the benefits of that activity. So, no pain, but still incredible gain. However, if you are very experienced with a particular exercise, you can increase the intensity through progressive overload just enough to perhaps feel a bit of soreness a day or two after the workout, but not so much that you are breaking down your muscles and putting yourself out of commission for several days. How long does muscle soreness last? Delayed onset muscle soreness or “DOMS” is the discomfort or stiffness that is primarily felt 12-24 hours post-exercise simply due to the micro-tears experienced by the muscle from the strenuous and challenging nature of the workout. This soreness usually only lasts for a few days. If it lasts longer than this and has your muscles feeling tender to the touch, difficult to move through its full range of motion, or excessive swelling occurs, it could mean the muscle experienced so many micro-tears that it needs multiple days to fully heal. This is not beneficial or desirable because, done too often, this can make you more prone to injury and increase the chances of overtraining. DOMS can be reduced with stretching, light exercise, adequate hydration, and proper nutrition. So, take your time in ramping up the intensity level in your workouts. Be in tune with how your body feels before, during, and after activity to ensure you are not putting yourself at risk for injury. Slow and steady is the key to increasing an activity’s intensity level in order to prevent excessive stress being placed on the body and encourage continuous progress. *If you feel that you may have injured yourself, apply a cold pack 15 minutes on, 30 minutes off. Repeat this several times in a row. Ice will numb the area to reduce pain, relax the muscles to reduce spasms and slow circulation to reduce swelling. **If pain continues after a few days, call our office at 954-1002 to come in for treatment. Source: jesse wirges, healthy living, 7/11/20.

Fitness Myth Busters

“Lifting heavy weights will make me bulky” “Early morning fasting workouts make for greater fat loss” “Cardio is the only way to lose weight” “I can spot reduce by doing specific exercises that target my desired body part” “Rest days are not necessary and will set me back further from my goals” Have you ever subscribed to any of these claims? If you have, you are certainly not alone. These exercise myths have circled around the fitness culture for quite a long time and have time and again tripped up even the most seasoned gym-goer. Let’s go through the myths one by one and address each one. Myth 1: “Lifting heavy weights will make me bulky” Fact: This particular myth is primarily held onto by women who believe that in order to achieved that “toned” look, they can only lift light weights for many repetitions because the heavier the weight, the bulkier they will get. However, it is not as simple as that. Women do not have the same makeup as men to actually build massive amounts of muscle, and those women seen in bodybuilding photos who do have been purposely training and supplementing in such way to produce large muscle mass. Let’s break this down a bit further. Building muscle involves the breakdown and rebuilding of muscle fibers and requires calories to do so. If you take in too many calories on a daily basis, your body will not only build muscle, but also gain fat. As you gain lean muscle tissue, but continue to have more and more adipose tissue encompassing it, you will most certainly start to see an increase of body circumference measurements. If you feel you are getting bulky from weight lifting, take a look at your caloric intake to ensure you are not eating excess calories. However, if you are eating within your body’s daily caloric needs, you won’t suddenly look in the mirror to find that you have turned into the Hulk overnight. Muscle growth takes time, dedication, and consistency, so don’t worry about lifting heavy! Incorporating two or three days of strength training per week will actually boost your metabolism, build lean muscle, and even prevent osteoporosis to help you achieve that toned physique and improved health. Myth 2: “Early morning, fasted workouts make for greater fat loss” Fact: Although the thought behind this one might seem to make sense; your body does not burn any more body fat by working out in the morning versus later in the day because it still depends on overall calories consumed and calories burned. You could work out early in the morning as much as you want, but if you are still eating more calories than you are burning, you will gain body fat. Furthermore, the goal of regular exercise is to continue to increase the intensity through progressive overload to encourage strength adaptations; but, if you choose to work out early in the morning in a fasted state, your body will burn through available glycogen stores and actually start to dip into your muscle for energy. This encourages a catabolic effect as the amount of tissue proteins are burned for energy during your workout. This is the exact opposite of what we want! The moral of the story is to work out when it fits your schedule the best and when you feel the strongest. If working out in the morning is most convenient for you and you feel great doing so, keep it up! But if you only force yourself to workout fasted early in the morning because you think it will bring results quicker, then make the switch to a better time of the day for you as this will encourage long lasting results and a sustainable workout routine. Myth 3: “Cardio is the only way to lose weight” Fact: Cardio work burns calories fairly quickly, so it would make sense to think the more cardio you do, the more weight you will lose. Although that is a true statement that cardio burns calories and can help with weight loss, it isn’t the only way to lose weight. Too much cardio can actually inhibit weight loss as your body becomes more efficient at performing the activity in a process called metabolic adaptation. This results in needing fewer calories to maintain that intensity level and required recovery, thus slowly reducing the received benefits from engaging in that particular activity. Too much prolonged cardio can also push the body to tap into muscle mass for sustained energy, which also negatively impacts metabolism speed as fewer calories are needed to fuel muscle tissue. Incorporating strength training can also lead to weight loss as your resting metabolic rate increases through the building of lean muscle mass, thus requiring your body to work a bit harder to recover in between workouts. Cardio may burn calories during the workout itself, but once the activity is done, caloric expenditure drops back to its resting rate fairly quickly. In contrast, strength training not only burns a lot of calories during the actual workout, but due to “excess post-exercise oxygen consumption” (or EPOC), your body will continue to burn calories as it slowly returns back its normal, resting metabolic function. In short, the more intense your activity, the more your body will be required to burn calories to maintain its stable internal environment. So, push yourself! Go hard! Aim for a combination of both modalities in your exercise routine in order to achieve your weight loss goals most efficiently (with a high, nutrient dense eating approach of course). Myth 4: “I can spot reduce by doing specific exercises that target the desired body part” Fact: If only the human body worked as individual parts, losing body fat would be much easier! You would be able to pinpoint the exact spots where you would like to lose weight and then perform exercises to do so. However, this just isn’t how it works. As you work out and are in a caloric deficit, you cannot decide where your body fat is reduced first, as that is pre-determined by your genetic makeup and body chemistry. For example, doing core exercises target and strengthen the muscles beneath the body fat, but does not attack the encompassing body fat itself. To see a reduction in desired areas you must focus on whole body fat loss that results from living an active lifestyle and eating a minimally processed, well-rounded diet. Just as previously discussed in the “cardio is the only way to lose weight” myth above, your focus should be on putting enough stress on your body through a combination of cardio and full-body strength training to require a higher caloric expenditure to maintain internal homeostasis and promote recovery between workouts. Focus on strengthening those large muscle groups and getting your body moving every single day (even on rest days) as that will encourage the tightening of those “trouble areas.” Myth 5: “Rest days are not necessary and will set me back further from my goals” Fact: If working out a little bit is good, then working out a lot is great…right? Well, not exactly. Your body needs to recover in between each workout in order to rebuild to be stronger, faster, and more efficient than before. If you are constantly breaking down your muscles every single day, recovery can become impaired making progress even more difficult to achieve. Taking rest days does not mean you have to sit on the couch all day eating junk food. Going for a walk, taking a hike, or playing in the park with your family will get your blood flowing a little and enhance the recovery process that your body most definitely needs. Using your extra time to cook up healthy meals and food for the rest of the week will fuel your body with the nutrients needed to recover and assist you in reaching your goals. Take that rest day to fuel up, take a breather, and prevent burnout because you might be surprised at how much quicker you see results. Conclusion So, there you have it―some of the most popular myths have been busted wide open! The moral of the story is don’t believe every fitness claim you read, see, or hear. Do your own research. Consider the source. Determine its accuracy. Don’t fall prey to these claims! **Note: Establish a routine that follows the ACSM recommended guidelines of 150 minutes of aerobic activity and 2 days of strength training per week to achieve balance in your fitness, health, and exercise goals. Use the F.I.T.T. principle which stands for frequency, intensity, time, and type to steadily increase different variables of your workout to promote continuous results and prevent possible plateaus, burnout, or boredom. Source: healthy living, 5/29/20.

Does That Activator Thing Really Work?

It happened again the other day. A new patient came into the office for an evaluation and chiropractic adjustment. She’d been a long-time chiropractic consumer, and had visited several other chiropractors in the past. She and her family recently moved to the area, so she was looking for a new chiropractor. I love this type of new patient. They are in essence “pre-qualified” before they walk through the door. They love chiropractic care, and want to pick up where they left off with their last chiropractor. But I’ve learned to ask one last question before they begin their care at our office. “Are you aware that I use the Activator Method exclusively?” “Yes, I saw it on your website,” she said. “One of my other chiropractors used it on my neck sometimes.” But I could tell by the expression on her face she was somewhat apprehensive. “Was it a good experience?” I asked. “Not exactly,” she said. “It didn’t seem to really work.” “Was the doctor certified in the Activator Method?” “I don’t know,” she replied. “Does that matter?” “Absolutely,” I said. “Activator Methods certifies and re-credentials its doctors yearly to ensure that the technique is applied with the latest advances.” The patient looked at me quizzically. And there it was. I had just encountered yet another patient who thought they had an Activator experience, when in reality they did not. What Is Activator? In the chiropractic profession, Activator means two distinct things: 1) An adjusting instrument used to manipulate dysfunctional joints, 2) An assessment procedure using leg-length analysis to determine where, when and when not to perform an adjustment. Patients often confuse the two. But, it’s not really the patient’s fault. Chiropractors often confuse the two as well. While any licensed chiropractor or chiropractic student can purchase an Activator, training and certification in the use of the instrument are voluntary. This means that although most chiropractors own an Activator; where, when, and why they use the Activator instrument varies immensely. Why Does a Doctor Use an Activator Instrument? Chiropractors use an Activator instrument to perform a spinal adjustment. But there are two major schools of thought when it comes to determining why a person needs a spinal adjustment. Chiropractic is based on the principle that spinal joint dysfunction interferes with the nervous system. Therefore, chiropractic doctors test for spinal joint dysfunction and/or interference with the nervous system to determine if the person needs a spinal adjustment. Depending on the chiropractor’s clinical experience or where they went to chiropractic school, they tend to have more clinical confidence in detecting one versus the other. If the chiropractor has more of a “joint dysfunction” perspective, he/she will ultimately rely on tests for spinal misalignment or loss of spinal joint mobility to diagnose where to make a spinal adjustment. As a result, he/she will often thrust multiple times on one area in an effort to “move the bone” or increase spinal joint mobility. Sort of like you would use a hammer to break loose something that is stuck. However, if the chiropractor has more of a “nerve interference” perspective, he/she will ultimately rely on tests for interference with the nervous system (leg length analysis, neurological reflexes) to diagnose where to make a spinal adjustment. As a result, he/she will thrust one time on an area in an effort to “reset the nervous system” or restore spinal balance. Sort of like you reset a GFIC outlet by simply pushing in a RESET button. The Preponderance of Evidence. Research and the clinical consensus of experts trained in using the Activator adjusting instrument indicate that if you are manipulating a dysfunctional joint, one thrust per area works the best. To date, over 20 clinical trials have been published comparing the outcomes of Activator Methods care to traditional chiropractic manipulation. Each and every one of these trials demonstrated equivalent outcomes regardless of which method was used. That means based on the evidence, the “Activator thing” really does work. Ironically, in the one neck pain trial, the Activator group had a higher proportion of temporary adverse effects (increased neck pain, mild radiating pain, mild headache, mild fatigue, etc.) than manual manipulation group. However, the “analytical procedure associated with Activator Methods was not used.” That means that there is evidence that how and why one uses the Activator instrument matters a great deal. The Activator Works When It’s Used Correctly. The Activator Method uses specific protocols to detect spinal joint dysfunction that focus on analyzing leg-length inequality and testing neurological reflexes to determine where, when and when not to perform an adjustment. In addition, the Activator Method uses only one thrust per area of contact to initiate the process of restoring spinal balance in the patient. If your Activator Methods experience did not include leg-length testing, or if it involved repeated or multiple thrusts with the Activator on each area, you did not have a true experience. In fact, unless you have had an Activator Methods experience from a doctor who has a current Basic or Advanced Proficiency Rating in the Activator Methods chiropractic technique, you do not really know whether or not this method is right for you. The Activator website maintains a current worldwide directory of qualified chiropractors. In order to get qualified, a chiropractor must be licensed and have earned a Proficiency Rating in the Activator Method Chiropractic Technique. Licensed chiropractors who earn this exclusive designation have attended an Activator Methods seminar in the past year, and have successfully passed written and practical examinations. The Activator instrument provides a controlled, fast thrust that is comfortable for the patient. Adjustments with the device are so quick that the body’s muscles are less likely to resist, allowing for a more gentle and effective adjustment. If you haven’t already, you owe it to yourself to try the world’s #1 instrument adjusting technique with a doctor who knows how to use it. Owning a hammer doesn’t make one a carpenter, right? Neither does owning an Activator mean the chiropractor knows how to use it effectively. Source: activator/facebook/dr. weisel

I was chosen to be "Practitioner of the Month" by Rapid Release Therapy

**This is awesome, I got picked out of over 12,000 doctors using Rapid Release to be Practitioner of the Month.** "Rapid Release Rapid Release gives me an extra edge in my chiropractic business." Below is our interview with Dr. Daniel Thibodeau of Beck-Thibodeau Chiropractic in Appleton, WI. RRT: Thank you so much for taking the time to participate in this interview. THIBODEAU: You're welcome! RRT: What is your clinic name and how long have you been in practice? THIBODEAU: Beck-Thibodeau Chiropractic Clinic and I've been practicing for 30 years. RRT: How did you find out about Rapid Release Therapy? THIBODEAU: I was at a chiropractic seminar about four years ago, and one of the doctors there had a Rapid Release Therapy device. They were doing demos during the seminar and were asking the doctors if anybody would like to try the therapy to see what it felt like. They were asking for people with long-standing issues to volunteer to try it out. That is when I first heard about it. RRT: What interested you most about Rapid Release Therapy PRO2? THIBODEAU: The doctors would come back into the seminar and make comments about the two-minute treatment. Many were amazed that they felt better than they had in many years. Maybe it was their elbow, hip, knee or low back. So that was very interesting to me. Rapid Release Therapy would give me an additional therapy that could help my most difficult cases. RRT: How many Rapid Release Therapy PRO2s do you use in your practice? THIBODEAU: I have two currently. RRT: How do you use those devices? Are they part of a treatment plan, or is it a standalone treatment that you use with them? THIBODEAU: Generally, I adjust the patient maybe three to five times first and then, depending on their progress, I'll add the Rapid Release Therapy PRO2 in after their adjustment. RRT: What are the best results that you've received from using Rapid Release Therapy? THIBODEAU: The best results are when a patient is stuck at a certain level of improvement, the Rapid Release Therapy PRO2 helps them get more pain relief or more mobility. Some patients had stubborn, long-lasting problems where nothing seemed to help until Rapid Release Therapy. Now that is powerful! RRT: Has the Rapid Release Therapy PRO2 helped with your patient compliance and retention? THIBODEAU: Yes! Patients actually come in more often and are requesting it! RRT: Do you have any tips for others? Are you doing something now that you were not doing before? THIBODEAU: The big thing I've been telling patients is this therapy works very well for speeding up improvement by helping to reduce pain and relax muscles faster. Hopefully, they will have fewer problems in the future. Patients love that chiropractic works very well but when we add Rapid Release Therapy. It gives them an extra level of improvement. RRT: Do you have anything else you'd like to add? THIBODEAU: When I saw the Rapid Release Therapy for the first time, the doctor challenged me to buy it and use it on my most difficult patients for 1 month. I did my normal Activator treatments and then the Rapid Release Therapy. If I was not completely satisfied, he would give me my money back. I called him 1 month later and bought a second unit. My patients and I were amazed at the added results. Rapid Release Therapy gives me an extra edge in my chiropractic business. It was a great decision for me and my patients!

10 Tips to Start 2020 Living Incredibly

It’s a new year and a new decade - what better way to kick start that healthy living plan you’ve been thinking about for months. To help, we’ve put together 10 tips for you to have an incredible start. 1. Get more sleep According to the National Sleep Foundation, younger adults (18-64) are recommended an average of 7-9 hours each night. Older adults (65+) have a recommended sleep range of 7-8 hours. The National Sleep Foundation also provides the following sleep tips, which can help you make sleep a priority in 2020: •Stick to a sleep schedule, even on weekends. •Practice a relaxing bedtime ritual. •Exercise daily. •Evaluate your bedroom to ensure ideal temperature, sound and light. •Sleep on a comfortable mattress and pillows. •Beware of hidden sleep stealers, like alcohol and caffeine. •Turn off electronics before bed. 2. Drink more water Water is over 60% of the weight of the human body. The risks of dehydration can carry both short term and long term side effects. But how much water should you be drinking each day? According to the Mayo Clinic, an adequate daily fluid intake is: •About 15.5 cups (3.7 liters) of fluids a day for men •About 11.5 cups (2.7 liters) of fluids a day for women These recommendations vary based on weight and activity. The Mayo Clinic also offers the following tips for staying hydrated: •Drink a glass of water with each meal and between each meal. •Drink water before, during and after exercise. •Drink water if you're feeling hungry. Thirst is often confused with hunger. •Are you thirsty yet? 3. Listen to your body It’s SO easy to ignore that aching shoulder, or creaky knee. But make a vow in 2020 to stop! Solutions are out there, and there’s no reason to not be enjoying your workout because your body isn’t cooperating. See your chiropractor or your PT, try a joint supplement, try a knee brace or elbow sleeve. This is a great place to start. 4. Be active 20 minutes each day For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines: Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefits, but even small amounts of physical activity are helpful. Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. 5. Go on more vacations Less vacations = more work = more stress. Neuroscientists have found that too much stress can actually alter your brain structure, contributing to depression and anxiety. For 2020, promise yourself just a little bit more time off. In doing so, you can improve your productivity, focus, sex life, relationship and sleep quality. Health benefits also include reducing the risk of heart disease, obesity and preventing illness. 6. Recover Taking time off to recover properly is important to keep yourself at your best. Whether it’s working through a muscle ache or sprain, or just catching up on sleep, building recovery time into your program will help you: •Prevent overtraining •Repair, rebuild and strengthen muscles •Adapt to training stress •Reduce inflammation Don’t forget to ask your chiropractor for recommendations. 7. Eat More Greens Eating greens aren’t just low in calories, but they’re packed with vitamins, minerals and fiber. Some even have powerful anti-inflammatory properties. Chowing down on a varied selection can also reduce your risk of obesity, heart disease, high blood pressure and cognitive decline. In general, the darker the green the healthier they are. Here are our 5 favorites: •Sprouting broccoli •Spinach •Kale •Collards •Brussel Sprouts 8. Stretch more Stretching isn’t always the most exciting, but its benefits pay off tenfold. Taking just a few minutes to stretch can help improve muscle tone, flexibility and reduce the likelihood of injury. 9. Make a Bucket List (and tick some off!) Life happens quickly. Make the most of it and help make some of your dreams a reality by writing them down in a bucket list style. Not only does it get your brain thinking and give you something to strive for, it’s also great for your mental health and creativity knowing you have something to work for and look forward to. 10. Take steps to live pain free Pain can be a deterrent to living a healthy, active lifestyle. If you or someone you know is struggling to manage pain, consider natural alternatives to prescription medications and surgery. At Beck – Thibodeau Chiropractic, we believe that pain relief can be a reality. We help patients reduce pain every day. Share this with friends and family .... and have a Happy, Healthy New Year. Source: austin medical, 1/14/20.

10 Healthy Habits For 2020

Youthfulness, vitality and a long, prosperous life have been sought after throughout human history. And now, it seems scientists may have discovered one of the keys to turning back the hands of time. Researchers from Arizona State University and Texas A&M University have made a breakthrough discovery in plant DNA that could lead to stopping cancer cold and slowing the aging process. The research involves telomerase, an enzyme that produces the DNA of telomeres, which have been shown to play a role in the aging process. As your telomeres lengthen, they protect your cells from aging. Centenarians Share Their Secrets There are a number of things you can do now to improve your health span, according to one of the co-authors. In interviews and surveys with centenarians, certain themes came up time and time again when they explained why they've lived so long. The 10 most common reasons they gave for their long lives were: 1. Keeping a positive attitude 2. Eating good food 3. Participating in moderate exercise like walking, gardening swimming, etc. 4. Living clean (not smoking or drinking excessively) 5. Living independently 6. Having family to interact with 7. Having a circle of friends 8. Being born with "good" genes 9. Having faith/spirituality 10. Staying mentally active and continually learning Centenarians are the fastest growing segment of the U.S population, with numbers doubling every decade; by the year 2050, the number of people who will have reached the century mark is expected to pass 1 million. Centenarians have 60% lower rates of heart disease, stroke and high blood pressure, yet scientific explanations for their health and longevity remain elusive. As a group, they are happy and optimistic and have extremely low rates of depression and other psychiatric problems, suggesting you may live longer by maintaining the right attitude. Hopefulness and Positivity Affect the Heart There are compelling links between cardiac health and mental health. For example, having untreated depression or anxiety disorder increases your odds of having a heart attack or developing heart disease. Stress hormones are again a primary culprit. According to Julia Boehm, author of earlier Harvard studies looking at optimism and cardiovascular disease (CVD): "The absence of the negative is not the same thing as the presence of the positive. We found that factors such as optimism, life satisfaction and happiness are associated with reduced risk of CVD regardless of such factors as a person's age, economic status, smoking or body weight." With a later study, author Eric Kim told The Harvard Gazette: "While most health efforts today focus on reducing risk factors for diseases, evidence has been mounting that enhancing psychological resilience may also make a difference. Our new findings suggest that we should make efforts to boost optimism, which has been shown to be associated with healthier behaviors and healthier ways of coping with life challenges." The Significance of Sound Sleep Getting adequate sleep is an important part of both mental and physical health. Too much or too little can lead to metabolic issues, as well as changes in mood and your ability to focus. Your circadian rhythm, which affects your sleep/wake cycle, holds implications for your brain, body temperature, hormones and cell regeneration among other things. "Irregular rhythms have been linked to various chronic health conditions, such as sleep disorders, obesity, diabetes, depression, bipolar disorder and seasonal affective disorder," say scientists from the National Institute of General Medical Sciences. Italian researchers found that deletion of a specific gene related to aging also affects glucose homeostasis. According to their article, published in the journal Glia, "Disruption of the circadian cycle is strongly associated with metabolic imbalance and reduced longevity in humans." Telomeres and telomerase activity are also controlled by your circadian rhythm, making proper sleep an important part of longevity. In a 2007 study involving 21,268 adult twins, Finnish researchers found that adults who slept more than eight hours per night, or less than seven, showed increased risk of death. Of course, the quality of your sleep is also important, not just the quantity. Good quality sleep, in the appropriate amount, can improve how you think and adapt to the demands on your time and changes throughout your day. There is evidence suggesting that a calm mind and active body are two important ingredients for longevity. The meditative technique known as "mindfulness" has even been shown to have a beneficial effect on genetic expression. According to a 2018 article in Brain, Behavior, and Immunity, meditation has also been found to affect the enzyme telomerase, which some researchers believe is actively involved with the process of aging. After Resting, Be Sure to Refuel Additionally, there are many other strategies you can implement to improve your health and extend your life span. To live longer, you need to counteract the progressive loss of muscle mass by increasing your protein intake as you age. The elderly, bodybuilders and endurance athletes typically have higher than normal protein requirements. It's also important to cycle high and low protein intake. Ideally, combine protein restriction with time-restricted eating, followed by increased protein intake on strength training days. Fasting 16 to 20 hours each day is likely ideal, as this allows your body to more thoroughly deplete the glycogen stores in your liver. Benefits of fasting include the suppression of mammalian target of rapamycin (mTOR) and the activation of autophagy, both of which play decisive roles in disease prevention and longevity. You'd also be wise to avoid eating two to three hours before bed, as late-night eating will decrease your nicotinamide adenine dinucleotide (NAD+) level, which is crucial for health and longevity. Late-night eating will also make you pack on unwanted pounds, as the excess calories will not be burned but stored as fat. Preventing Cognitive Decline Naturally, if you're going to live longer, you'll want to be healthy for the remainder, and that includes maintaining your cognitive function. Specific nutrients that can help prevent dementia and cognitive decline include vitamin D, DHA, folate and magnesium. Additional nutrients of notable interest, which are readily available in supplement form, include: •Astaxanthin — Commonly called "king of the carotenoids," is a potent anti-inflammatory from specific types of microalgae and may be useful for treating joint and muscle pain. It also supports healthy vision and can be used as an "internal sunscreen." •Ergothioneine — Found in porcini mushrooms, ergothioneine appears to play a specific role in protecting your DNA from oxidative damage. Along with glutathione, it may offer protection against age-related conditions such as Alzheimer's disease, cancer and heart disease. •PQQ — Particularly important for the health and protection of your mitochondria, PQQ has been shown to help protect against Alzheimer's and Parkinson's disease. It also works synergistically with CoQ10, producing better results than when either one is used alone. Celery, parsley and kiwi are dietary sources of PQQ. Kick the Chemicals to the Curb There is also the issue of toxic exposures, which can take a toll on your health, so avoiding toxins is a given, right along with eating a wholesome diet of organic, unprocessed foods. This includes tossing out your toxic household cleaners, soaps, personal hygiene products, air fresheners, bug sprays, lawn pesticides and insecticides. A group of scientists from Southeast University and Changzhou People's Hospital in China recently published a study about the role of plastics in our environment and how long-term exposure affects our health. They found that high concentrations of nanoplastic particles reduced the life span of roundworms. They believe that different levels of exposure may have effects on locomotion and immune response, indicating that nanopolystyrene is likely toxic to all types of organisms. "Our results highlight the potential of long-term nanopolystyrene exposure in reducing longevity and in affecting health state during the aging process in environmental organisms," they wrote. Source: mercola, 1/3/20.