Northwest Wellness's Blog

Useful information for a healthy lifestyle.

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Bringing Balance to Your Life

This is a blog I posted one year about the importance of work life balance. I think this is a great continuous reminder for people to not only focus on their nutrition and physical well being, but to also focus on their mental wellness.

Your mental health is another crucial aspect of your health, and the stress of long hours at work can definitely affect your mental wellness which can lead to sickness.  I recently came across a great article on Mercola.com titled “Bringing Balance to your Work Week.”  Here are some take away messages I got from the article.

Researchers at the Australian National University found that working 39 hours a week were more ideal for maintaining proper health and work\life balance. Working more than 55 hours a week negatively impacts your overall health.  Feeling overworked can lead to depression and constantly feeling stressed out.   Research has shown that people with the most sedentary jobs, sitting more than 4 hours a day, have an increase in obesity, heart disease, type 2 diabetes, and bad cholesterol. The stress from working longer hours during the week can also lead to bad habits such as smoking, increase alcohol use, and lack of sleep at night.

When you are constantly feeling overworked and stressed out, you will be less productive and the quality of your work may suffer. When you have balance in your work schedule and feel good about your work, both you and your work wins. The following tips are recommendations to improve your life outside of work, that can go a long way in helping your create a more balanced life.

Work on creating a personal support network. This is especially important if your work environment is filled with negative, toxic people. By connecting personally with people will help you feel less isolated and lonely. Joining different meetup groups, volunteering, setting dates with friends, and attending community events will help you feel more connected to the world. Having face time with people is more beneficial that text, social media, and email.

Learning to set your boundaries is also very important in managing your work life stress.  This can be difficult if you were raised to say yes to almost everything that comes your way. It is very powerful learning to say no when know you are being stretched too thin with projects at work.

Your emotional well-being is connected to your physical well-being. It is important to find ways to look inward to address any lingering feelings that come up that can affect your physical health. Some tools that you can use to look inward are relaxation, breathing exercises; meditation; yoga; journaling; painting; and prayer.

With hectic and stressful schedules, it can be difficult to take the time to nurture and care for yourself. Make a list of 25 things you can do to nurture yourself more often. Find daily practices that would improve your balance, tranquility, and wholeness.  For example, your list may include getting a massage, planning a trip, listening to music, spending time with friends, hiking, or taking an exercise class.

Prioritize activities in your life that are must do activities, and put your time and energy on task that will benefit you more at the time. By prioritizing tasks, gives you permission to temporarily set aside tasks that stands between you and your much needed self-care.

Life is too short to constantly stress about stresses of work. It is your life experiences and relationships you make that impact your life the most. Upon retirement, very few people say they wished they would have worked harder. You need to take action steps every day to ensure you are living the life you love outside of work.

 

Reference:

https://articles.mercola.com/sites/articles/archive/2018/03/01/balancing-work-week.aspx

For more information about Health and Wellness contact Northwest Wellness in Federal Way, WA  2539270660

Triplanar Hip Flexor Stretch

National Physical Fitness and Sports Month

Triplanar Hip Flexor Stretch


Calling all runners, hikers, desk-workers out there--hip flexor stretching in three different planes is a fantastic way to work out the fascial tissue in the front of the hip! There may be many ways to stretch the hip flexors, and one way may work best for each person or body type. Whatever is the preferred position--lunging, half-kneeling, lying on your back, etc--chances are that the stretch is being performed solely one direction.

It is important, in working to increase functional mobility, to work on the dynamic flexibility of the hip flexors. In order to support the natural lengthening and shortening of the hip flexors in a more realistic and applicable way, I like to use this triplanar method to better simulate the non-linear movement of the body.


Triplanar Hip Flexor Stretch (half-lunge position, follow with arm and gaze)

  1. 10 times in the sagittal plane

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2. 10 times in the transverse plane


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3. 10 times in the frontal plane

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*Tips: activate deep core muscles, slightly tuck tailbone, squeeze glutes

Check out Northwest Wellness’s Facebook page for full video demonstration of the stretches:

https://www.facebook.com/114910992693/posts/10156261222062694?s=1088130113&v=e&sfns=mo






Children need Adjustments too!

Children need Adjustments too!

The spinal cord is the first part of the body formed in the womb, and nervous system is the central controller of it. The central nervous system consists of the brain and spinal cord. The nerves running out of the spinal cord go to every organ, muscle, cell, tissue, and glands in the body. In children, when there is interference the nerve flow, children could react with constipation, bed wetting, ear infections, colic, torticollis, fussiness, trouble sleeping, etc. Chiropractic adjustments are equally important for children.

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Foundation Training

Foundation Training

We all know how horrible prolonged sitting is for your spine and overall health and wellness.  Prolonged sitting combined with poor posture is the primary cause of lower back pain.  Sitting places 40% to 90% more stress on your spine compared to standing.  Standing with poor posture and sitting hunched over can create chronic pain from your neck down to your lower back and can also trigger headaches.    

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Chiropractic Care Reduces Opioid Prescriptions by 50%

Chiropractic Care Reduces Opioid Prescriptions by 50%

According to a recent study carried out by the Yale School of Medicine at Yale University in New Haven, Connecticut, chiropractic care is today contributing toward an almost 50 percent reduction in opioid prescriptions issued in the United States. A highly experienced chiropractor based in West Bloomfield Township, Michigan, Dr. Scott P. Zack takes a closer look at the news.

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Healthy Curves

Healthy Curves

A healthy spine has three different curves that act as shock absorbers and support the body.  The spinal curves also allow energy to flow freely from the brain to all of the organs in the body. The most important curve is the neck curve, the cervical lordosis.  This curve reduces stress on the spinal bones and nerves, protects the neck from damage, and allows proper nerve flow to the rest of the body.

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