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How We Stress
The Essentials of How We Stress
Stress is generally thought of as being all bad. We associate it with feeling up-tight, uneasy, nervous, distracted, possibly sick, but generally miserable. Stress is just a fact of life, but how you respond to it is most important.
What is stress? It is anything that causes your body to change the way it is functioning right now. This involves more than just feeling frustrated, anxious, or pressed for time.
Although we tend to think of stress as purely emotional, life is a never ending series of three types of stress: Physical Stress, Nutritional Stress and Emotional Stress. The body is designed to survive all three types of stress.
Physical Stress comes from an actual threat of injury to your body. Physical activity and physical accidents put a stress on your body. Given time, your body will repair exercise injuries in a short time. Although physical trauma may leave a scar of some sort, it does not impose long-term stress on the body. Take care of immediate needs of physical stress, then return to life as usual. Physical stress is short term.
Emotional Stress comes from within. It originates in your conscious mind, your feelings, beliefs, memories, attitudes toward people and events in your life. Emotional Stress comes from your responses to events around you. You can suffer emotional stress along with physical stress. Being physically attacked, in a bad car accident, or another type of traumatic accident can create emotional stress long after the physical stress subsides. As long as your emotional stress continues, your physiology must adapt to handle it. These adaptations are conditions such as high blood pressure. You do not always have a choice about the situation, but you do have a choice about how your respond to the situation.
Nutritional Stress goes hand-in-hand with eating and drinking. Your body reacts to everything that enters it-an apple, a juicy hamburger, a vitamin, a prescription pill, cigarette smoke, city smog and even water. Either way, your body must handle it. If you eat an apple and the body doesn’t “handle” it, then it would rot and ferment. You would be in trouble. Putting the least amount of stress on the body is ideal; so the easier it is for the body to “handle” what enters it, the less undue stress is put on the body. Make healthy choices with what you choose to eat and drink.
Stress itself isn’t a problem, the way you deal with stress and for how long you deal with stress is the problem. Your response to stress is key. Your response determines how you feel mentally and physically. You have no control over how your body will respond to certain stimuli, however you can control the stimuli that prompt the responses- mainly your actions and thoughts.
Dr. Sarah Morter Rowden, D.C.
Dr. Josh Rowden, D.C.
5300 South Southern Hills Court
Suite 200, Rogers, AR 72758
479-636-1324
NWA Health Solutions is GROWING!
The combination of Chiropractic Care and Primary Care make NWA Health Solutions the clinic for all your HEALTHCARE NEEDS.
NWA Health Solutions is proud to announce that we have partnered with McReynolds Wellness Clinic. Sarah McReynolds Brinkley, APRN has many years of experience in Primary Care, Hormone Replacement Therapy, Cosmetic Botox, and so much more.
Meet Sarah McReynolds Brinkley, APRN, ACNS-BC
Sarah McReynolds Brinkley, APRN, ACNS-BC has been practicing in health care since 1995. She obtained her BSN in Nursing from the University of Central Arkansas in 1995 and worked as a Registered Nurse for the next 10 years before beginning work on her MSN and APRN. While working as an RN, she worked in many areas of nursing including: cardiac, ICU, CCU, Medical-Surgical, and worked as a hospital Nurse Educator as well as a Clinical Instructor for nursing students. Ms. Brinkley completed her Master’s of Science in Nursing in 2009 at the University of Arkansas, and became board certified as an Adult Health Clinical Nurse Specialist through American Nurses Credentialing Center (ANCC). Ms Brinkley also obtained prescriptive privilege in the state of Arkansas.
Ms Brinkley treats adults with general health care needs. She provides annual wellness exams, laboratory evaluation, orders & interprets diagnostic tests, provides prescriptions when appropriate and necessary, performs health screenings, and manages stable chronic health conditions such as high blood pressure, Type 2 Diabetes, Pre-Diabetes, high cholesterol, obesity, Overactive Bladder, BPH, Erectile Dysfunction, etc. She also manages minor acute illnesses such as sinus infections, urinary tract infections, etc. Ms Brinkley also performs DOT physicals, cosmetic Botox injections, and medical weight loss.
Sarah grew up in NWA and currently lives in Centerton. She has one daughter, McKenzi, who attends NWACC. Sarah and McKenzi enjoy travel, spending time with their two dogs and two cats, extended family, and are interested in nutrition.
Sarah, APRN is accepting patients for any of the following:
URINARY ISSUES s/a:
- Urine Drug Screening
- Incontinence
- Overactive Bladder
- Benign Prostatic Hypertrophy (BPH)
- Erectile Dysfunction
- Chronic and Acute Urinary Tract Infections
WELLNESS:
- Health Screening
- Lab Evaluations
- Physicals
- Pap Smears
- Prostate Cancer Screening
MANAGEMENT OF STABLE CHRONIC CONDITIONS s/a:
- High Blood Pressure
- Pre-Diabetes
- Type 2 DM
- High Cholesterol
WEIGHT MANAGEMENT
COSMETIC BOTOX
MINOR ACUTE ILLNESS s/a:
- Sinusitis
- Pharyngitis
- Bronchitis
DOT Physicals
Chiropractic and Primary Care, Working Together to Minimize Symptoms of:
- Chronic Fatigue
- Weight GAin
- Hair Loss
- Poor Nutrition
- Food Sensitivities
- Digestive and Bowel Dysfunction
- Urinary Incontinence
“It’s exciting to join a facility of like-minded wellness professionals.” -Sarah Brinkley
January: Thyroid Awareness Month
January is also known for being Thyroid Awareness Month. Dr. Josh specializes in getting to the bottom of your thyroid issues. What is a thyroid gland? The thyroid gland is a butterfly-shaped endocrine gland that is normally located in the lower front of the neck. The thyroid’s job is to make thyroid hormones, which are secreted into the blood and then carried to every tissue in the body. Thyroid hormone helps the body use energy, stay warm and keep the brain, heart, muscles, and other organs working as they should.
Have you been on medication and not feeling any different? Does fatigue drag you down day after day? Do you have brain fog, weight gain, chills, or hair loss? Or is the opposite true for you: Are you often revved up, sweaty, or anxious? Your thyroid gland could be to blame. This great regulator of body and mind sometimes goes haywire, particularly in women. Getting the right treatment is critical to feel your best and avoid serious health problems. Thyroid Hormone is very important for normal cardiovascular function. When there is not enough thyroid hormone, neither the heart nor the blood vessels can function normally.
Dr. Rowden has developed a Thyroid Program to help patients who have been battling thyroid symptoms. This program is designed to help manage those symptoms naturally. With proper lab testing, including all of the necessary tests, Dr. Rowden can determine what the proper steps would be to improve your overall health. The program will consist of testing, essential supplementation, as well as any therapies, nutritional counseling, and dietary changes recommended for a full recovery. This is a very successful program truly designed to fit your personal needs.
For the month of January we are offering a FREE thyroid evaluation and consultation. (Free X-Rays if needed)
Offer Ends January 31, 2018
With Awareness, There is Hope.
Spread the Word
January is known for being Cervical Cancer Awareness Month. What is Cervical Cancer? It is a malignant tumor of the cervix, the lowermost part of the uterus. It is a slow-growing cancer that may not have symptoms but can be found with regular Pap tests.
Here at NWA Health Solutions, we promote overall whole body health and wellness. That is why we want to spread the word that January is Cervical Cancer Awareness Month.
You are probably wondering what does Cervical Cancer have to do with Chiropractic care. A lot actually. Disruptions in function in the sacral region of the spine could have a direct relationship to your vulnerability to cervical cancer and other reproductive issues.
Alignment problems and nerve impingement in this area could inhibit these organs’ ability to maintain and heal themselves properly, opening the door for cancer to develop.
It is also worth noting that many cancer and cancer- causing agents are thwarted systemically by your immune system. Even the HPV virus which is one of the main causes of Cervical Cancer can often be defeated by the body before it has a chance to cause cancer. This is only possible, however, when your immune system and other physical systems are working well and optimal physical function requires optimal nerve signaling. Chiropractic evaluations and adjustments can help normalize your body’s internal communications, allowing your immune system to provide stronger resistance and defeat many cancer before they can emerge.
Our goal of Chiropractic is to treat the origin of a condition, not the symptoms of a condition. Chiropractors get to the root of the problem; why does this condition exist? This approach is very different than that of a medical doctor. Today’s medicine treats symptoms that are associated with certain conditions, whereas chiropractors figure out where those symptoms originate from and treat the underlying condition.
Turmeric and Other Anti-Inflammatory Spices
Inflammation is the body’s natural response to injury or infection, often causing localized redness, swelling, pain, or heat. It may cause loss of function of the involved tissues. Acute inflammation is typically a protective and localized response to infection or injury. It’s designed to heal the body and restore normal tissue function.
Inflammation of the joints, including stiffness and swelling are common symptoms of arthritis.
If inflammation persists for a prolonged period of time, it becomes chronic inflammation. Chronic inflammation can be the result of an infection, autoimmune reaction, or allergy.
Anti-inflammatory foods and spices
Certain foods have been identified as anti-inflammatory. They may help to reduce chronic inflammation and pain. Omega-3 fatty acids found in fish, certain nuts, and even chocolate have all been acknowledged for their anti-inflammatory properties.
Research into exactly how well these foods reduce inflammation in the body is mixed, but promising. One easy way to incorporate anti-inflammatories into your diet is through the use of spices.
Turmeric is a brilliant yellow spice common in Indian cuisine that you can find in any grocery store. Turmeric has been used as a medicine for centuries to treat wounds, infections, colds, and liver disease.
Studies have shown that curcumin, a compound in turmeric, may reduce inflammation in the body.
Ginger is a zesty spice used in many cuisines. You can buy it powdered or as a fresh root in most supermarkets. Ginger has been used as a traditional medicine to treat stomach upset, headaches, and infections.
The anti-inflammatory properties of ginger have been praised for centuries, and scientific studies have confirmed it.
Cinnamon is a popular spice often used to flavor baked treats. But cinnamon is more than just a delicious additive in our cakes. Studies have shown that the spice has anti-inflammatory properties, which can ease swelling.
Keep a good supply of cinnamon on hand and sprinkle it in your coffee or tea, and on top of your breakfast cereal.
The anti-inflammatory properties of garlic have been proven to ease arthritis symptoms. A little bit can go a long way. Use fresh garlic in almost any savory dish for added flavor and health benefits.
If the taste is too much for you, roast a head of garlic for a sweeter, milder flavor.
Cayenne and other hot chili peppers have been praised for their health benefits since ancient times. All chili peppers contain natural compounds called capsaicinoids. These are what give the spicy fruit its anti-inflammatory properties.
Chili pepper is widely considered to be a powerful anti-inflammatory spice, so be sure to include a dash in your next dish. It has long been used as a digestive aid as well, so that’s an added benefit.
If cayenne is too hot for your liking, you’ll be happy to know that the milder black pepper has been identified for its anti-inflammatory properties as well. Known as the “King of Spices,” black pepper has been valued for its flavor and antibacterial, antioxidant, and anti-inflammatory benefits.
Studies have shown that the chemical compounds of black pepper, particularly piperine, may be effective in the early acute inflammatory process.
Cloves have been used as an expectorant, and to treat upset stomach, nausea, and inflammation of the mouth and throat. Research is still mixed, but evidence suggests that they may have anti-inflammatory properties.
Powdered clove works well in baked goods and in some savory dishes, like hearty soups and stews. You can also use whole cloves to infuse both flavor and nutrition into hot drinks like tea or cider.
Call today and ask about our food sensitivity testing.
The first step to controlling inflammation is understanding your bodies unique responses to its environment,
and letting those work for you…not against you.
(479) 636-1324
ARTICLE RESOURCES:
- Akhtar, N., & Haqqi, T.M. (2012, June). Current neutraceuticals in the management of osteoarthritis: A review. Therapeutic Advances in Musculoskeletal Disease, 4(3), 181-297
ncbi.nlm.nih.gov/pmc/articles/PMC3400101/ - Bon, J.O., Oh, J.H., Kim, T. M., Kim, D. J., Jeong, H., Han, S. B., & Hong, J.T. (2009, September 30). Anti-inflammatory and arthritic effects of thiacremonone, a novel sulfur compound isolated from garlic via inhibition of NF-κB. Arthritis Research and Therapy, 11, R145
arthritis-research.biomedcentral.com/articles/10.1186/ar2819 - Buzzed on inflammation. (n.d.)
healthletter.mayoclinic.com/editorial/editorial.cfm/i/163/t/Buzzed%20on%20inflammation/ - Grzanna, R., Lindmark, L., Frondoza, C. G. (2005). Ginger—an herbal medicinal product with broad anti-inflammatory actions. Journal of Medicinal Food, 8(2), 125-32
ncbi.nlm.nih.gov/pubmed/16117603 - Jungbauer, A., & Medjakovic, S. (2011, December 26). Anti-Inflammatory properties of culinary herbs and spices that ameliorate the effects of metabolic syndrome. Maturitas, 71(3), 227-239. Retrieved from
maturitas.org/article/S0378-5122(11)00438-5/fulltext#sec0035 - Lee, S. H., Lee, S. Y., Son, D. J., Lee, H., Yoo, H. S., Song, S., Oh, K. W., Han, D. C., Kwon, B.M. & Hong, J. T. (2005, March 1). Inhibitory effect of 2’-hydroxycinnamaldehyde on nitric oxide production through inhibition of NF-kappa B activation in RAW 264.7 cells. Biochemistry Pharmacology, 69(5), 791-799. Retrieved from
ncbi.nlm.nih.gov/pubmed/15710356 - Meghwal, M. and Goswami, TK. (2012. June 26). Nutritional constituent of black pepper as medicinal molecules: A review. Open Access Scientific Reports, 1(129)
omicsonline.org/scientific-reports/srep129.php - Taher, Y. A., Samud, A. M., El-Taher, F. E., ben-Hussin, G., Al-Mehdawi, B. F., & Salem, H. A. (2015, September). Experimementalwvaluation of anti-inflammatory, antinociceptive and antipyretic activities of clove oil in mice. Libyan Journal of Medicine, 1(10), 28685
ncbi.nlm.nih.gov/pubmed/26333873
Naturally Boost your Serotonin Levels
While anti-depressants are often the medical go-to choice for increasing serotonin, they often have undesirable side effects like low libido and low energy. However, recognizing some natural ways that your body can make serotonin and obtain plenty of the important co-factor, vitamin B6, may free you from needing to rely on long-term use of prescription drugs. If you decide to go this route, it can be helpful to work with a creative licensed practitioner who understands the power of food to influence your body’s biochemical processes.
call us today and schedule your consultation
(479) 636-1324
1. Get More Tryptophan
Firstly, you need to know about tryptophan. It’s an amino acid that’s vital in the production of serotonin, so if you increase your dietary intake then you put yourself on the fast track to happier days.
Some of the best foods to eat include lean meats, eggs and dairy foods, but don’t fret if you’re on a vegan diet! Nuts and seeds are also packed with tryptophan, so make them a staple snack.
2. Book A Massage
You might already have a sense that a massage can influence your mood, but you probably don’t know that this isn’t just the result of working out muscular tension.
Research on how massage changes body chemistry suggests that serotonin levels often peak after a session, most likely because of a 30% reduction in cortisol. When too much of this hormone is circulating around your system, your brain is actually blocked from making the right amount of serotonin. (479) 636-1324, call and check schedule availability for your massage today.
3. Boost Your B Vitamins
Every vitamin in the B family helps you feel good and plays a role in keeping your body fit but there are two particularly useful ones when it comes to serotonin production—vitamins B12 and B6. There’s even evidence that B vitamin supplementation can help to treat depression in the elderly population. Most people benefit from a dose of about 50-100mg per day but check with your doctor (and don’t be afraid to ask for a blood test in case you have an underlying vitamin deficiency). (479) 636-1324, we offer a full line of supplements and complementary medicine as well as food sensitivity and metabolic profile testing.
4. Soak Up The Sunshine
Whenever you’re outside in the sunlight, you kick-start your brain’s serotonin production. This is true even if there’s some cloud cover, so there’s no excuse to stay inside all day in winter!
Do your best to spend at least 20-30 minutes outside every morning or afternoon—this is a great opportunity to go somewhere beautiful, or just reflect while listening to your favorite songs.
5. Add More Magnesium To Your Diet
You may not give much thought to magnesium, but some reports estimate that as many as 75% of the American population could be deficient in this mineral. It’s not only capable of influencing serotonin balance, but also helps to control blood pressure and regulate nerve function.
In supplement form, it has been shown to help some patients recover from even major depressive episodes. To add more to your diet, look to foods like dark leafy greens, fish, bananas and beans.
6. Find Ways To Be More Positive
Increasing the brain’s serotonin levels isn’t just about external things like diet and environment—psychological studies show you can also influence neurotransmitter production by working to change your attitude to life. Figure out what makes you feel good about yourself and the world around you, and do more of that! Good examples include socializing with people you love, allocating an hour a day to an inspiring hobby, deliberately visualizing a happy event, and keeping a gratitude journal.
7. Reduce Sugar Intake
Interestingly, one of the major symptoms of low serotonin is a craving for sugary foods—this is because insulin is needed to manufacture some of the components of serotonin. Unfortunately, this increased sugar consumption backfires, as it typically leads to a mood crash (counteracting the benefits of the helpful neurotransmitters you’ve just produced). Protect yourself from illnesses like diabetes and heart disease, and focus your efforts on healthier ways of increasing serotonin.
8. Meditate
Yes, we know, meditation comes up in every list that relates to well-being! However, there are good, evidence-based reasons for this—meditating really can help just about every area of your life. Serotonin levels increase in response to any form of meditation that raises 5-HIAA, an acid that the brain needs when making serotonin.
As a bonus, meditation combats the influence of stress hormones, which not only makes you feel happier but also reduces unnecessary inflammation in the body. (479) 636-1324, call and ask about scheduling for our next meditation class.
9. Exercise More Often
You’ll already be getting a bit more exercise if you follow the above advice about sun exposure, but take a critical look at the rest of your week and see if you can make time for extra workouts. Anything that gets your heart pumping can elevate your serotonin levels, and the associated endorphins make you feel fantastic as well. Think outside the box to find types of exercise that you actually find fun—for example, swap the treadmill for jogging through the park, attending a dance class or learning water aerobics.
10. Get More Vitamin C
While vitamin C doesn’t seem to be as crucial to serotonin as B vitamins, there is some emerging research showing an increasingly strong connection with mood. For example, some studies indicate vitamin C has natural antidepressant properties, and one group of scientists even found that people who increased vitamin C felt happier within just a week. This may not only be to do with serotonin but also vitamin C’s role in producing other neurotransmitters like dopamine and epinephrine—both of which make us feel good. Oranges, bell peppers and tomatoes and leafy greens are all excellent choices if you want to get more vitamin C.
11. Practice Self-Care to Reduce Stress
Finally, you’ve probably noticed that ways of regulating cortisol have come up a few times because cortisol blocks serotonin from being made in the first place. This means that essentially, anything you can do to reduce stress levels can have a positive knock-on effect on the amount of serotonin in your brain.
If you’re the type of person who puts others first, takes on too much and is constantly working, start looking at ways to prioritize self-care in your week and more serotonin will follow. Self-care means different things for different people, but you can brainstorm good ideas by making a list of ten things that make you feel truly happy!
Holiday Healthy Eating Guide
These easy tips and recipes will help you stay healthy and mindful as you celebrate the holidays with friends and family. You can eat well and be well this holiday season, with these tasty treats, party tricks and simple strategies.
Deck the halls, but don’t ditch your diet! Stay heart-healthy with seasonal, healthy foods.
Enjoy in moderation.
Is it even possible to eat healthy during the holidays? Yes! And you can do it without FOMO or a lot of effort.
Grandma’s fudge is a family tradition, and your coworker’s cookies are calling you from the breakroom. Indulging a little won’t hurt — so lighten up! No, we mean that literally. Enjoy holiday treats in smaller portions, make healthy substitutions where you can, and plan ahead for merry meals that are healthy, too.
Include lots of seasonal, colorful fruits and vegetables.
Do you decorate for the holidays with a lot of color? Treat your plate the same way. Fruits and vegetables will add flavor, color and nutrients to holiday favorites. And they help you feel fuller longer so you can avoid the temptation to overeat.
Slash unwanted calories with easy swaps and substitutions.
Learn where excess calories, sodium, saturated fat and added sugars are hiding in traditional holiday foods and beverages, and some easy swaps to avoid them. Our guide will show you how.
Navigate holiday parties like a boss.
From the obligatory workplace parties to family get-togethers, your calendar may be bursting with opportunities to eat and drink outside of your regular routine. Make a plan that will help you resist plowing through the buffet table, like having a healthy snack beforehand.
Sprinkle in opportunities to be active.
Keep the inevitable indulgences in check by staying active. Enjoy some winter sports for a change of pace, or schedule in a quick walk or workout before you head to the next party.
Here’s a healthy holiday eating guide from the CDC, complete with some amazing recipes:
https://healthyforgood.heart.org/-/media/aha/h4gm/pdf-files/holidayhealthyeatingguideupd2017.pdf
Now Offering Massage Therapy!
NWA Health Solutions is excited to announce the addition of a massage therapist to our clinic services!
Specialties include:
- Neuromuscular therapy
- Swedish
- Deep Tissue
- Shiatsu
- Trigger Point
- Sports Injury
- Stretching
15 min/$15
30 min/$30
60 min/$60
To learn more about our masseuse or to schedule an appointment, please call our clinic at 479-636-1324!