Increase The Quality of your Sleep

 How much sleep are you getting? The Sleep Foundation reports that more than a third of all adults report sleeping less than the recommended seven hours per night, while almost half say they feel sleepy during the day between three and seven days per week.

The CDC agrees with the findings and the American Sleep Association notes that between 50 and 70 percent of adults have a sleep disorder. Failing to get the sleep you require is horrible for health. Chronic sleep deprivation has linked to a higher risk of many serious diseases including heart disease, obesity, depress, type 2 diabetes, and more.

All this lack of sleep is horrible for our health. Chronic sleep deprivation has been linked to a higher risk of many of today’s most serious diseases, including type 2 diabetes, heart disease, obesity, depression, and more.

You may already be aware that a restful night of sleep can help your mind and body recharge, but it goes a lot deeper than that. It plays a critical role in your physical health. As you sleep, your body works hard to repair all the damage that it suffered during the day. Your heart, blood vessels, and immune system are all fortified and repaired as your rest.

Sleep is also crucial for your brain’s health. During sleep, your brain sorts and stores information from the day, creating long-term memories and dumping the information you don’t need. Studies show that sleep is critical to good memory. It also detoxifies the cerebrospinal fluid that surrounds your brain and spinal cord, including the protein that is associated with Alzheimer’s disease.

Here are a few tips to help you increase the quality and quantity of the sleep you get each night:

Get a good mattress – Most beds only last between 5 and 8 years. If yours is saggy or you find yourself waking up with a sore back or shoulders, you might consider replacing your mattress.

Keep your room cool and quiet – We sleep best when the temperature is lower and in the dark. Light entering your room can trigger hormones that wake you up. Consider blackout curtains and soundproofing to help achieve this environment. A white noise machine can help drone out outside noises, and you should avoid sleeping with the television on.

Spend time outdoors – Sunlight affects your body clock and triggers it to wake up. Getting exposure to sunlight during the day helps balance these hormones and regulate your sleep-wake cycle.

Exercise regularly – Physical activity tires your muscles and helps ease stress, which can make you feel more sleepy and thus sleep better at night.

Avoid stimulants before bed – Alcohol and caffeine should be avoided at night. While alcohol can make you feel drowsy initially, it tends to wake you up in the middle of the night leading to a more sporadic rather than a deep sleep.

Avoid late night snacking and heavy meals – Overloading your digestive system at night means your body will have to produce more energy to metabolize the food, interfering with your sleep. If you can’t resist a late night snack, choose low calorie items that are low in sugar and fat.

Keep Technology out of the bedroom – Television, computers, tablets, and cell phones emit artificial blue light that tricks your brain into thinking it is daytime. This interferes with your melatonin and keeps you up at night. Put down the gadgets for at least 30 minutes before bed.

Practice a before bed routine – Taking a bath, stretching, reading, listening to calming music, or any activity that helps your body and mind to unwind will help you get ready for sleep. If you do this every night, you will teach your brain and body to sleep when it is time.

Follow the tips above to better your sleep at night and if you are interested in crafting a workout plan suited to your own lifestyle, fitness and pain levels, and goals you can do so with a Physical Therapist. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

Tips to Stay Motivated with a New Exercise Routine

 Beginning an exercise routine can be a fun and exciting time, especially once you decide it is time to change your life. However, sticking to your new routine can be a challenge for many people. Hitting the occasional roadblock is normal and with some advance planning, you can ensure those occasional roadblocks do not become permanent. There will be days when you have a bad workout or just do not get to exercise at all. When it happens, it is important to accept it and turn those negative thoughts into positive motivation to get back at it the next day. Here are a few tips to keep your motivation strong.

Track Your Activity

Keep your exercise routine on track by keeping a record of all the activities that you do. Logging your exercises can help keep you more accountable for the times that you are not able to make time for activity, as well as for times when you could have done more. By keeping records, you can easily identify patterns such as certain days of the week you are more likely to be inactive, workouts that are more difficult for you to do than others, and times of the day when you get in the best exercise. Investing in devices such as an Apple Watch or FitBit can help greatly with your record-keeping, but a notebook will work as well to log your routines.

Mix It Up

Mixing your routine with activities that you enjoy will make sure you are having fun when you work out and keep you active for longer. Switching your routine will also ensure you are hitting different muscle groups, which will not only help your overall fitness but also help prevent you from becoming too sore to keep your activity level up. Varying your activities will also prevent injuries, overworking a certain muscle group can be dangerous as well as mundane, so don’t be afraid to try new things!

Get an Exercise Buddy

Working out with a friend or attending group classes can be a real motivation boost. Having regularly planned activities with a group or even just one other friend helps hold you accountable, plus it adds a lot of enjoyment to your workout routine.

Keep It Fun

Choose activities that you enjoy and fit within your budget and schedule. Select a few things that keep you moving such as aerobic exercise, walking, or swimming along with a few muscle-building exercises that you know you enjoy doing. If your workout routine is tedious or too difficult, you likely will not be able to stick with it. The best exercise is the ones you will do regularly.

Follow the tips above and if you are interested in crafting a workout plan suited to your own lifestyle, fitness and pain levels, and goals you can do so with a Physical Therapist. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

Avoid Blood Sugar Spikes During Holiday Season

 Thanksgiving is upon us, which means so is the holiday season filled with many of our favorite indulgences. With the belly-expanding season finally here, many living with diabetes worry about spikes in blood sugar. However, even people without diabetes can suffer from blood sugar spikes that cause fatigue, brain fog, and added cravings. These spikes have been linked to an increased risk for diabetes, heart disease, and even cancer.

Here are a few tips on how you can enjoy all the delicious holiday treats while limiting your risk for blood sugar spikes.

Balance Meals and Snacks

Balance carbohydrates with other stabilizing food. Foods that are high in protein, healthy fats, and fiber will help slow the breakdown of sugary foods in your digestive system, limiting the amount of glucose that enters your bloodstream and saving your insulin to clean up the rest later.

Don’t Let Yourself Get Too Hungry

Often people will try to save room for those big holiday meals, but you should never counter a large meal by not eating at other times. Instead, grab a small healthy snack to ensure you won’t get too hungry. When you allow hunger to go for too long your blood sugar levels drop and will be prone to a spike when you do eat.

Drink Alcohol in Moderation

Some of the most common holiday alcoholic beverages such as hard cider, eggnog, beer, and other cocktails contain a lot of carbohydrates and sugar. Opting for wine or liquor such as scotch can help limit these but should also be drank in moderation and enjoyed alongside a well-balanced meal.

Walk After Your Meal

Walking and other exercises help regulate blood sugar levels. Studies show that even only fifteen minutes of easy-to-moderate exercise such as a walk after a meal curbs unhealthy blood sugar spikes.

Drink More Water

Keep a glass or bottle handy throughout the day. Even becoming slightly dehydrated can raise your blood sugar as your body encourages kidneys to retain fluid, meaning excess blood sugar remains inside of you. Dehydration also causes your liver to release more sugar into your blood.

Get Plenty of Sleep

Sleep deprivation has a direct effect on your appetite and blood sugar levels. Ensure you are getting seven to eight hours of sleep each night to help reduce your blood sugar. Quality of sleep is as important as quantity, so ensure you are getting deeper sleep by limiting your exposure to cellphone and computer screens for at least an hour before bedtime.

Eat Breakfast

A study published in Diabetes Care showed that those who skip breakfast had blood sugar levels that were 37 percent higher by lunchtime compared to those who ate in the morning. Choose something light and healthy such as fruit, eggs, oatmeal, or whole-wheat toast.

Don’t get overwhelmed, you can still enjoy those indulgences throughout the holiday season without sacrificing your health. Follow the tips above and if you are interested in crafting a workout plan suited to your own lifestyle, fitness and pain levels, and goals you can do so with a Physical Therapist. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

 

How The Rainbow Diet Can Help Manage Diabetes and Other Illnesses

 In the early 2000s a group of doctors published a novel advocating a diet rich in plant-based, colorful foods which they called “The Rainbow Diet.” The Rainbow Diet has grown in popularity throughout the years as research has confirmed that eating a variety of colorful produce in place of other less-healthy foods can prevent the onset of multiple diseases and ailments, including type 2 diabetes, heart disease, hypertension, and certain types of cancers. The colors of the produce indicate which phytonutrients the plants contain.

RED PRODUCE

Red produce such as raspberries, red bell peppers, and cherries get their red coloring from a plant pigment called anthocyanin or the carotenoid hydrocarbon lycopene. Anthocyanins in red fruits and vegetables have been shown to fight off free radicals and protect the body against inflammation, cancer, and certain viruses. Similarly, lycopene is a powerful antioxidant that is healthy for the brain, heart, and eyes.

ORANGE AND YELLOW PRODUCE

Orange and yellow produce is generally high in vitamin C and carotenoids, which act as antioxidants in the body. These types of produce strengthen your immune system and have also been shown to lower the risk of breast cancer in women by 19 percent. Since our bodies do not produce carotenoids, it is essential we consume them in our diets. Carrots, oranges, bananas, and certain melons are good sources of orange and yellow produce.

BLUE, PURPLE, AND BLACK PRODUCE

Blue, purple, and black produce include blueberries, blackberries, black grapes, and purple cauliflower. These receive their deep coloring from anthocyanins. Aside from the benefits mentioned above of anthocyanins, these powerful flavonoids are terrific for brain health. A study in the American Journal of Alzheimer’s Disease & Other Dementias found that older adults who ate more anthocyanin-rich berries had a significant reduction in cognitive decline.

GREEN FRUITS AND VEGETABLES

Green fruits and vegetables contain potent pigment chlorophyll. Chlorophyll is a particularly wonderful phytonutrient. It helps purify your liver, build up strong red blood cells, improve blood sugar levels, and deodorize the body. Chlorophyll can also help reduce hunger and relieve pain from inflammation. Brussel sprouts, broccoli, green cabbage, and bok choy also contain indoles, which may help the body fight off cancer cells.

WHITE AND BROWN PRODUCE

The brighter-colored fruits and vegetables often get a lot of attention when considering health benefits, and even though they are not colors in the rainbow, they are included in the “Rainbow Diet”. You may have heard the myth that iceberg lettuce has no nutritional value, well it’s not true at all. Researchers have found that iceberg lettuce contains a compound called apigenin. Celery holds this compound as well. Apigenin can prevent cancer growth and possibly even kill cancer cells. It has also been shown to improve neurological functioning. Other white and brown fruits and vegetables contain anthoxanthin, which is a great antioxidant. White and brown produce is also high in potassium.

Crafting a diet and exercise plan can help you improve your life. Working with a physical therapist will ensure your plan is perfect for your needs, abilities, and goals. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

Overcoming Barriers to Exercise for Diabetics

 Do you struggle to be active? People living with diabetes often have physical, mental, or emotional barriers that prevent them from exercising. Consider what is keeping you from living a healthy and active lifestyle, and read some of our suggestions to overcome the most common barriers to physical activity.

I don’t have time to exercise every day.

Write out your daily schedule and examine it. Do you have available time slots, or can you move some things around to be more efficient? Exercising only 30 minutes each day will help manage your blood sugar and weight. Every step counts, start out with a few minutes every day and gradually increase your activity level. By examining your schedule, you can find time to set aside for exercise. You can even try to set two fifteen-minute sessions each day to compensate for even the busiest schedule. Making active choices such as taking the stairs instead of the elevator each day will also ensure your energy level stays up.

I’ve never been active and do not know how to start.

You might actually be more active than you think. Housekeeping, mowing the yard, and other chores count as activity, being active is more than just exercising. All journeys begin with the first step, if you have never been active, start slowly. Check with your healthcare provider before making big changes in your exercise plan. The best exercise is the one you will do consistently, so do not be discouraged if your activity is less strenuous than you would like. Choose an activity you will enjoy, and try to push yourself just a little further each day.

I’m too tired after work.

Find a time each day to exercise when your energy is at its highest. You could plan to be active before work, or during a break in the day. Remember, increasing your physical activity will greatly increase your overall energy level, so while you might feel too tired now, pushing yourself today will make the future easier.

I don’t have the right clothes.

The most important thing you need to exercise are clothes that are comfortable. Expensive gym equipment is not necessary, an old tee-shirt that is comfortable is great for the gym. Make sure you have shoes that fit well and socks that won’t irritate your skin.

I’m too shy to go to the gym.

This is one of the more common barriers, but don’t worry. There are plenty of exercises you can do in the privacy of your own home. Look up instructional videos on YouTube and exercise in your own room. However, if you wish to go to the gym be aware that there is no reason to be shy. Everyone at the gym is trying to improve or change something about themselves and are no different than you. You will always see people of all fitness levels at your local gym.

I’m afraid my blood sugar will get too low

If you are type 1 diabetic or taking a medication that could cause low blood sugar, consult your doctor before beginning a new exercise program. Just be prepared, take some Gatorade, glucose tabs, or fast-acting carbohydrates to help treat a low if one should occur.

I’m afraid I’ll make my condition worse.

Getting enough physical activity is important for everyone’s health, whether they are diabetic or not. Exercise helps lower your A1C among many other benefits. If you have specific complications that concern you, make sure to consult your doctor about how to safely begin exercise.

I simply lack the motivation to exercise.

If you want the benefits of exercise, plan and map out when and what you will do. Setting realistic goals can help motivate you and remind you what you are working toward. Invite a family member or friend to join you on a regular basis or find an exercise group or class in your community.

You can also work with a Physical Therapist to craft an exercise plan specifically for your needs and goals. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

 

 

Best and Worst Foods for Diabetics

What role does your diet play in your diabetes? As it turns out, your diet plays a significant role in managing, and even reversing, type 2 diabetes. In a recent study, nearly half of all people who adhered to a six-month diet plan lost an average of 30 pounds and completely reversed their type 2 diabetes. While a diet may not cure diabetes alone, the study shows it can play a huge role in increasing your quality of life. Here are some foods you should eat, as well as some to avoid.

EAT – Leafy Greens

Spinach, kale, arugula, collard greens, and Swiss chard are some leafy greens that offer a lot of nutrition while being low in calories and carbohydrates. They also are a great source of antioxidants which can help improve your insulin sensitivity.

AVOID – Soda

Soda, and other sugary drinks should be the first and foremost food to avoid for diabetics. They have been proven to increase insulin resistance and raise your blood sugar. Opt instead for unsweetened tea, water, and coffee.

EAT – Fatty Fish

Polyunsaturated fats help prevent cardiovascular disease, and as a diabetic you would be at increased risk for this disease. So eat fish such as salmon, anchovies, sardines, herring, and mackerel to help offset your increased risk.

AVOID – Frozen Pizza

Convenient and tasty, maybe, but these ready-made foods are also typically high in carbohydrates, fat, and calories. If you can’t curb your pizza craving, look for a veggie pizza or make your own with fresh herbs and veggies. Thin crusts are also better than thick or pan varieties. If you’re buying pizza in a restaurant, choose the thin crust and lean meats like chicken. Say “no” to the extra cheese and limit your portions. Eat a salad first.

EAT – Eggs

Eggs used to be recommended to avoid because they are high in cholesterol which researchers feared would increase the risk for heart disease, but more recent studies have shown that the cholesterol in eggs does not affect cholesterol buildup in arteries. Eggs are rich in protein, so they can keep you full, helping in weight-loss efforts. Studies have also found that they can improve insulin sensitivity and increase levels of HDL “good” cholesterol.

AVOID – Potato Chips

These are typically high in carbohydrates and fat, which makes them bad snack choices. Choose nuts or cut-up vegetables instead.

EAT – Extra-virgin Olive Oil

Did you know that extra-virgin olive oil contains a lot of monosaturated fats which keep you feeling satisfied after a meal, while also being linked to a reduced risk of cardiovascular disease? Preparing chicken breast or fish with olive oil ensures you are satisfied with a high-protein meal that provides extra benefits.

AVOID – Sweet Smoothies

It’s easy to mistakenly think smoothies are healthy because they are made with fruit, but these sweet drinks are packed with fructose sugars. Opt instead to make vegetable smoothies at home.

EAT – Greek Yogurt

Yogurt contains healthy probiotics which improve blood sugar control and reduce risk of heart disease. Greek yogurt is higher in protein than regular yogurt, so it will keep you satisfied for longer while breaking down slower in your body, avoiding those blood sugar spikes.

AVOID – Blended Coffee

If you love Starbucks, it’s time to make a change. Most flavored coffee drinks are packed with sugar and carbohydrates. Choose plain coffee or espresso with half and half.

EAT – Dark Chocolate

If you must satisfy that sweet tooth, dark chocolate is your safest bet. Make sure you look for varieties that have at least 70 percent cocoa and that you limit your consumption to small pieces. Too much can raise your blood sugar levels.

AVOID – White bread and pastas

These are high in carbohydrates and break down too quickly in the digestive system, raising blood sugar.

Choosing a healthier diet will do wonders to increase your quality of life with Type 2 diabetes. The extra weight-loss can even help you jumpstart a journey with regular exercise as well. Working with a Physical Therapist, you will be able to craft a diet plan as well as exercise options that work for your individual needs. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

October is the Perfect Time to Get Moving

 Are you getting enough exercise? According to the Department of Health and Human Services’, more than 80% of American adults do not get enough physical activity. Consistently exercising is proven to provide numerous benefits including reduced risk for certain cancers and chronic diseases, as well as improved bone health, mental function, weight loss, and general quality of life. Half of American adults, 117 million people, have one or more chronic conditions.

Do you have barriers preventing you from engaging in physical activity and thus enjoying the benefits they provide? There are many limitations that can hold you back whether they be large, small, or even perceived. Physical Therapists can partner with you to create a tailored program that is safe and effective for your unique circumstances in life. Here are some barriers Physical Therapy can help you overcome.

I’ve been physically inactive for too long and I am too old to start:

The simple truth is that it is never too late to begin. Adding physical activity at any age or conditioning level has a multitude of benefits. Being active can increase your life span, manage stress, improve brain function, and much more.

Certain body parts hurt when moving

Movement is crucial to your health, independence, and quality of life. Pain can make moving a challenge, and one of the more common reasons to avoid activity. Physical therapists can help you move to better and safely manage your pain.

Not enough time

Any physical activity is better than none. Try to fit exercise into your schedule, 30 minutes of activity that increase your heart rate puts you on the path to a better life. Parents should make physical activity part of your family’s daily routine. This will help establish a lifelong commitment to health for your children.

No access to a gym or equipment

You can get plenty of activity even without a gym or fancy equipment. Dancing, jogging, walking, climbing stairs, and even gardening are all able to be done without any equipment. You can even work in body-weight exercises with household objects such as cans or milk jugs to strengthen your muscles.

I have a disability

Movement is essential for everyone. Whether you use a wheelchair or assistive device, there are activities that you can do to challenge yourself. Physical activity can even help improve your chronic conditions while preventing others.

I don’t have the energy to exercise

Research has proven that exercise boosts your energy level. Physical activity helps to deliver oxygen and other nutrients to your muscles and vascular system, making your body work more efficiently. Routinely exercising improves your mental health, decreases anxiety, promotes better sleep, and helps manage your weight, all of which can enhance your energy levels.

No matter the barriers preventing you from beginning an exercise plan, we can help! If you are looking to incorporate regular physical therapy into your life, Phoenix Osteopractic Physical Therapy can help tailor a plan custom suited to your needs, goals, and abilities. Contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!