January 2022 Health Newsletter

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» 5 Telltale Signs You Have a Slow Metabolism (and How to Speed It Up!)
» The Quality of Your Posture Is Linked to Fall Risk
» Obesity Grows Around The World
» Research Says Fitness Trackers May Not Be Accurate

5 Telltale Signs You Have a Slow Metabolism (and How to Speed It Up!)

5 Telltale Signs You Have a Slow Metabolism

(and How to Speed It Up!)

 

 

Everyone has a friend or family member born with a naturally high metabolism. They can eat what they like, do mild exercise, and stay fit and healthy. But for the rest of us, weight loss can be extremely hard, especially if we are suffering from a slow metabolism. 

If you are doing exercise and dieting but still failing to lose weight, it could be down to a slow metabolism. Below, we discuss five telltale signs of slow metabolism and how to solve them.

  1. Weight Gain

Unexplained weight gain does not necessarily come from overeating. In fact, it can be quite the opposite. Eating too few calories can actually slow down your metabolism.

This is because the body senses that food is limited. As such, the rate it burns calories becomes lower. As such, excess calories take longer to get rid of and use as energy.

If you feel this may be the case, begin to increase your calorie intake gently over the next 6 weeks. Take your measurements and see if the increase has actually made you lose weight. 

For anyone who is piling on the pounds but conducting a regime of healthy eating and exercises, there could be an underlying problem. This could be a sign of hyperthyroidism. This is a condition where a lack of hormones from the thyroid gland slows down the body’s metabolism. 

Any surgery should be able to do a thyroid check. Al it takes is a simple blood test and the results will be back in a few days. It can be corrected with prescription hormone pills. 

  1. Slow Metabolism Fatigue

One sure way to tell if you have a slow metabolism is tiredness. Though it may also be attributed to a number of other factors, sorting out your sleep will undoubtedly help kick-start your metabolism.

As your body is burning energy at a much slower rate, you are lacking the vital products you need to keep going. This results in a constant feeling of fatigue. 

To avoid this, make sure you are getting a full night’s sleep. That sleep should be good quality, deep, unbroken sleep. Studies have shown that a lack of sleep does decrease your metabolic rate.

There are a number of reasons why you may not be getting enough sleep, and you should address these or discuss them with a doctor. Try to avoid sleeping in the day if at all possible, so your body can establish a pattern for sleep. You should be aiming to establish a circadian rhythm. 

A lack of sleep can also result in a higher risk of contracting illnesses such as heart disease and diabetes. It can also impact your mental health, which may also cause problems with your metabolic rate. 

  1. Bad Skin and Hair

A slow metabolism inhibits the supply of nutrients to the cells in your body. As such, you may find that your cells are not repairing as much or are losing their healthy glow. This could manifest in dry skin and hair, or brittle nails. 

Your body will also attempt to keep in the heat, meaning you do not sweat as much. Though this may sound like a benefit, a lack of sweat can stop oils and moisture applying themself topically to your skin. This results in the dryness of the area. 

A high protein diet can increase the rate of metabolism. This increase is known as the thermic effect, and it is much higher in protein than it is in fats and carbohydrates. 

To address the problem, try to increase the intake of nutrient-rich proteins in your diet. Dairy products and fish are excellent as they have the Omega 3 oils and calcium you need. If you are vegan or lactose intolerant, pulses and seeds, particularly chia seeds, can provide what you need.

  1. Mental Health Issues

A lack of the thyroid hormone in the body, one of the main causes of slow metabolism, can also impact mental health and some cognitive abilities. For example, loss of memory can be one of the signs of slow metabolism. 

It can also impact your sex drive, due to a lack of testosterone. Finally, it can cause depression. As your body slows down, your mood can slump drastically meaning you feel low and sad.

If you notice any of these symptoms and you lead a lifestyle that involves sitting or lack of movement, then you should try to get active. The movement will help burn calories and exercising can increase endorphins in the brain, lifting your mood. Even if you are working, make sure you have a regular break in which you leave the computer screen, walk around, and interact with other people. 

  1. You Crave Carbohydrate and Sugar

Occasionally, some bodies can be resistant to insulin. Insulin is a hormone produced in the pancreas. It regulates how your cells burn and metabolize calories and energy.

Insulin resistance can manifest in a craving for carbohydrates and sugar. As your body can not absorb glucose, it needs the quick-burning energy from these products to function. However, it is a vicious circle as the more of them you eat, the more likely your body is to convert them to excess fat.

Try to regulate your diet by cutting down on refined sugar and carbs. Sugary drinks are the main contributing factor, as the fructose in them can cause spikes and troughs in your energy levels. 

Addressing the Problem

Once you think you have a slow metabolism and have started to address the problem, allow around 6 weeks to see if your change has made an impact. If this does not work, then seek the help of a medical professional. 

Are you ready to get started on the path to a healthier you? Call us today at 407-931-1492 to see if you qualify for our doctor supervised weight loss program.

 

Author: ChiroThin Rocks
Source: ChiroThin


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The Quality of Your Posture Is Linked to Fall Risk

Whether your golden years are now or decades off, good posture is correlated to reduced fall risk. And the other good part? Your favorite chiropractor is a great resource for both achieving and maintaining good posture. 

The Link Between Posture and Fall Risk

Here’s the not-so-good part: not only does poor posture lead to back pain, it leads to an increased fall risk. You’re twice as likely to fall if you have back pain, according to studies. And if you’re in pain, you’re less likely to move, which leads to weaker muscles for both movement and posture, which then lead to an even greater risk of falling. It can become quite the vicious cycle.  Back pain is not only linked to an increased risk of falling, it’s often tied to poor posture. And if you have poor posture, your body is poorly balanced and you may also have hindered range of motion. For example, if you trip or slip, your poor, imbalanced posture makes it harder to get your feet back under you in time.

Falling Statistics

Falling statistics go beyond the number elderly of folks who take a tumble in any given year. There’s associated injuries (broken hips and head injuries top the list), medical costs (falls incur over $50 billion annually), deaths and more.  The other problem is that all these numbers get worse year over year. The CDC projects that the fall death rate in the U.S. alone will rise to 7 deaths every hour by 2030. Part of that is due to our baby boomer generation entering the 65+ age group, and part of it is due to a life of sitting at computers and/or on couches. Statistics also show that you’re more likely to fall if you experience foot pain as well. Improper posture places uneven wear and tear on your feet, often leading to pain.

How Your Chiropractor Can Help With Posture

Chiropractors are trained to evaluate posture and aid in promoting correct posture. They can help in four powerful ways.

Quality Testing - Fixing posture is more than remembering to sit or stand straight. And to properly fix posture, it takes getting to know your unique case. Poor posture can stem from improper curvature in the neck or back, scoliosis, how you hold your head, injury, poor ergonomics and more. Chiropractors have various posture assessments and tests to correctly identify the root cause(s) of poor posture and the best approach to treating you and only you.

Ergonomics Evaluation - One of the best ways to avoid poor posture is to develop a lifestyle that promotes good posture. Your chiropractor can evaluate your workspace and home lifestyle, and give you guidance on how to adjust your lifestyle in a way that proper posture will come more easily.

Chiropractic Adjustments - Chronically poor posture reshapes your neck and spine, and changes how your muscles hold all those bones together. Chiropractic adjustments can coax your spine back into alignment, making it easier for your body to achieve and maintain correct posture.  

Muscle Work - Building off of adjustments, your muscles need rehabilitative work, too. For example, if you’re hunched forward, then muscles on your backside are going to be longer than they should be while muscles in front are shorter. Your chiropractor can guide you through carefully calculated stretches and rehabilitative work to balance your body out and hold correct posture. 

Good posture can protect you and potentially save your life. You don’t have to live in fear of falling. You can work with your chiropractor to improve your posture, thus significantly reducing both pain levels and your risk of falling.

Author: ChiroPlanet.com
Source: https://www.cdc.gov/homeandrecreationalsafety/falls/adultfalls.html


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Obesity Grows Around The World

In early 2016, the global population totaled more than 640 million obese people. These new totals now show that more than half the world is overweight. This increase in obesity means that one in seven women and one in 10 men are obese, with a body mass index of more than 30 (overweight is 25). During the last 40 years, the average male BMI has risen from 21.7 to 24.2 while females saw a rise from 22.1 to 24.4. That totals to an average of 3.3 pounds gained per decade. The study looked at almost 20 million adults worldwide. It's an epidemic that has seen worldwide attention as countries address food labeling practices, food pricing, taxes on unhealthy foods, and government nutrition recommendations. At the same time, many of the world's poorest are underweight, suffering from a lack of food. Obesity can have both health and economic effects. As healthcare costs rise, problems due to an unhealthy weight can affect the economic stability of millions of households. But it doesn't have to be this way. Leading a healthy lifestyle with plenty of exercise and a smart diet can allow you to live a longer and better life.

Author: ChiroPlanet.com
Source: Reuters, online March 31, 2016.


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Research Says Fitness Trackers May Not Be Accurate

Fitness trackers are exploding in popularity, tracking everything from heart rate to steps taken. But a new study from the National Institute of Health and Nutrition in Tokyo shows that this technology isn't always accurate at tracking energy expenditure. Researchers tested 12 fitness trackers against current methods of detecting energy expenditure. The results suggest that these trackers can both under and overestimate energy expenditure, sometimes by hundreds of calories. Some devices underestimated calories burned by almost 600 calories while others overestimated by around 200. Researchers say it is possible the trackers are inaccurate due to people taking them off during the day. For people who use fitness trackers to make health decisions based on fitness level, both over and underestimates can be harmful. Those trying to lose weight could be actually burning too few calories. Those watching their activity levels due to heart problems may be too active. There’s not much research on trackers yet, and devices could vary from brand to brand. Either way, people using fitness trackers to make health decisions should be cautious about relying too much on device data.

Author: ChiroPlanet.com
Source: JAMA Internal Medicine, online March 21, 2016.


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