How Much Sleep Do You REALLY Need?

How Many ZZZZZs Do You Need To Be Healthy?

Ahhhh, nothing better than a good night of sleep. I am one of those people who knows I need a least 8 hours. I’ve been that way since I was a child. My parents have always said I never needed a bedtime because I would just go to bed when I was tired.

But do you really need 8 hours like they say? I went out and did some research to find out….

Here’s what I found out: [1]

Sleep is an important function for many reasons. When you sleep, your brain signals your body to release hormones and compounds that help:

  • decrease risk for health conditions
  • manage your hunger levels
  • maintain your immune system
  • retain memory

Researchers in the United Kingdom and Italy analyzed data from 16 separate studies conducted over 25 years, covering more than 1.3 million people and more than 100,000 deaths. They published their findings in the journal Sleep. Those who generally slept for less than six hours a night were 12 percent more likely to experience a premature death. People who slept more than eight to nine hours per night had an even higher risk, at 30 percent.

Researchers also found that people who reduced their sleep time from seven hours to five hours or less had 1.7 times the risk of death from all causes.

People who are sleep-deprived:

  • have a harder time receiving information due to the brain’s overworked neurons
  • may interpret events differently
  • tend to have impaired judgment
  • lose their ability to access previous information

It’s important to get seven to eight hours of sleep so that you can experience all the sleep stages. No one stage is responsible for memory and learning. Two stages (rapid eye movement and slow wave sleep) contribute to:

  • creative thinking
  • procedural memory
  • long-term memories
  • memory processing

I know it’s hard to make sleep one of your top priorities. We all have such busy lives and we let our phones and TV’s keep us up, which then makes it tougher for us to fall asleep.

We need to keep sleep our top priority [2]:

“Sleep helps heal and repair our heart and blood vessels, and thus sleep deficiency can lead to an increased risk of heart disease, high blood pressure, diabetes, and stroke. Over time, lack of sleep can lead to obesity. During our sleep, the body helps maintain and balance our hormones. If we don’t get enough sleep hormones like ghrelin (signals hunger) and leptin (signals satiety) become imbalanced. Ghrelin increases and leptin decreases. In addition, sleep also affects how our bodies react to insulin, the hormone that controls our blood glucose (sugar). Lack of sleep is linked to high blood sugar. Our sensitivity to insulin greatly decreases with inadequate sleep. In addition, sleep aids healthy growth and development. Human growth hormone is excreted during sleep, and research suggests that it’s during REM (Rapid Eye Movement) sleep that the body is able to: restore organs, bones, and tissue; replenish immune cells, and circulate human growth hormone for strong muscles and bones.”

TIPS FOR GETTING ADEQUATE SLEEP

  1. Download filters for your phone and/or laptop (check out lux) to reduce blue light and power electronics down 1 hour before bed
  2. Try a meditation app (check out Calm, Headspace, or the Mindfulness App)
  3. Use Low Blue Lights glasses, lighting, and filters in your home
  4. Stick to a sleep schedule – try to sleep and wake at consistent times
  5. Reduce or eliminate caffeine, nicotine, and alcohol before sleep
  6. Include physical activity in your daily routine (limit within 2 hours of bedtime)
  7. Increase bright light exposure during the day – natural sunlight during the day helps keep our circadian rhythm healthy
  8. Decrease the temperature of your bedroom slightly
  9. Relax and clear your mind in the evening – try reading, journaling, stretching, or prayer

Personally, I’ve started to listen to an audiobook or podcast. Something easy and relaxing will whisk me off to sleep quickly. I’m usually asleep within 15 minutes of when I lay my head down on my pillow.

Nancy Boardman
October 4, 2017

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. David Hardy, Dr. Joseph Little, Chiropractic Physicians

To schedule an appointment, click here.

[1] http://www.healthline.com/health/science-sleep-why-you-need-7-8-hours-night#overview1
[2] https://www.hitenutrition.com/blog/2017/7/10/why-you-should-make-sleep-a-top-priority

 

20 Ideas For The Best Fall Ever!

20 Ideas For The Best Fall Ever by Real Wellness Doc

Fall Family Fun

Everyone knows that I am a summer lover.  I love the sunshine and the heat.  I love beaches and swimming and wearing flip-flops.  But, autumn is in the air.  The leaves are changing colors, the days are getting shorter and the air is getting cooler.  Snow will be here before we know it.

When the weather gets colder, we find ourselves in the house much more.  We sit and watch TV.  We snuggle on the couch.  We don’t go outside and exercise.  We get a little lazy and a little depressed.  But I have decided that I am not going to let that happen this Fall.  I am going to enjoy the change of seasons.  So, I came up with some fun activities I am going to do.  Here are some of my ideas:

Continue reading 20 Ideas For The Best Fall Ever!

Your Gut is Like a Smelly Drain? What Ordinary Things Can Tell You About Your Gut Health.

    gut-like-smelly-drain.png

The gut is the most ignored system in health-care! It is a source for all sorts of health ailments. For example depression, Parkinson’s disease, Alzheimer’s disease, multiple sclerosis, autoimmune disease, fatigue, and migraine, just to name a few. Your gut houses about 90 percent of your immune system so, of course, it’s the area that needs the most protection. Think about all those microorganisms that we consume with food. When things go bad with the gut, it doesn’t always translate into pain. Bloated StomachBecause our health care system focuses on symptoms, gut health is often ignored.  Even when the gut is a focus, your doctor is most likely going to give you something to mask the symptoms instead of fixing the cause of the gut dysfunction.

Let’s use the analogy of the plumbing in your body being like the plumbing in your house. Just like the plumbing in your house, sometimes things do not flow right, rot or backing up. The same is true with your human plumbing.  Here are a few examples of  the traditional health care approach to gut dysfunction.

Continue reading Your Gut is Like a Smelly Drain? What Ordinary Things Can Tell You About Your Gut Health.

Earthing: Take Off Your Shoes and Get Healthy!

TAKE OFF YOUR SHOES!

Hopefully, we have all experienced the sand between our toes at the beach or squishing around in the mud with our shoes off.  In today’s fast paced life, it doesn’t seem like we get many opportunities to do these kinds of things.  You may not realize, but every time you do get a chance to get your shoes off and dig your toes into the ground, you are gaining greater health benefits than you thought.  The technique that has been around since the day our feet touched the ground, is now making leaps and bounds in the world of natural healing.  Known as “Earthing”, you simply take your shoes off and let them touch any natural earth surface.

The goal is to balance the electrical exchanges in your body.  We have lost this exchange because we have become so grounded by wearing shoes almost every day.  I cringe as I write this blog because I have shoes on, inside a building, with carpet, with no chances of soaking up any electron potentials from the earth.  It takes me back to my days at The Ohio State University when I studied electrical concepts in my physics class.  There are three types of materials used in electricity: conductors, insulators, and semi-conductors. (1)  These electrical materials use protons, neutrons, and electrons as the active nano particles that make the magic of electricity occur.  It is the exchange of electron particles that power the appliance in your home or give an electric shock if not properly insulated.  Please do not confuse “Earthing “and electrical engineering though.  Electrocution is a serious hazard, and any electrical questions you may have, please refer to a qualified electrician.

So, what really happens when you practice Earthing techniques?  Your body becomes infused with the negatively charged free electrons that are so abundant on the surface of the earth.  Your body immediately equalizes to the same electrical potential of the earth.(1)  The earth’s frequency is 7.83 Hz (the Schuman resonance). (2)  Mankind has tried to harness the Earth’s energy from the beginning of time to generate electricity, make food, and machines.  The concept of harnessing the earth’s energy to create restorative properties in our bodies is a new concept which is getting some serious consideration at multiple levels.  You can simply Google “earthing mat” and look at all the products being sold that allow you to earth.  You can buy mats for the office and even home use so you can soak up the earth’s electron potential as much as possible.

Every day I learn about these new ideas, I get more and more excited about our bodies innate potential to heal.  For me, it was Chiropractic that grounded me to the universal concept that nature needs no help, just no interference.  The idea is that the power that made the body heals the body!  The idea that life is “vitalistic” and “holistic” and not “mechanistic” and “reductionistic”!  Maybe reading this blog today will trigger you start earthing and get grounded in this hectic life we live on planet earth.  So, take your shoes off, stay a while, and go get connected!!

Dr. Andrew Kender, III, DC
August 16, 2017

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Dr. David Hardy, Dr. Joseph Little, Chiropractic Physicians

To schedule an appointment, click here.

  1. Ober, C, Sinatra, S, Zucker, M: Earthing; The most important health discovery ever. Basic Health Publications, Inc. 2010. Page 5
  2. https://en.wikipedia.org/wiki/Schumann_resonances

 

6 Ways You Can Choose to Be Happy!

Make Yourself

  Again!

 

When you’re living in a funk from day-to-day, it is hard to find things to smile about. It’s hard to find some refreshing positivity. But, the truth is, it is up to you. You can wallow in misery, but if you want things to change – if you want to find your smile again – you’re the one who has to make it happen.

Here are some of the ways to make yourself happy.

Thank Your Pillow

Get a boost of delight from thanking objects and what they do for you.  When you wake in the morning, put your hands together like a Buddhist monk, bow your head and say, “Thank you, pillow, for the dreams you have given me.” Try this with your bed, blanket, pj’s and shoes. Do it to as many things as you like.

Smack a Smile on Your Face

Leave your worries and boredom at the door. Make every entrance a bright one.  Whenever you’re walking through a door, imagine there’s a smile hanging from the top of the door sill. As you walk through the door, grab that smile and smack it on your face, like you’re putting a cover over your mouth.  Imagine that whatever worries or boring thoughts you may have had just got smile smacked out of you when you walked through the door.

Take a 30-Second U-Turn Back to Happy-Ville

Here’s how to get yourself back to happy-ville when you meet a silly little drama. When you get frustrated or upset, take a 30-second pause. For the first five seconds, you acknowledge the bad moment. For the remaining 25 seconds, you let the frustration or irritating feeling go by, imagining that you have arrived at this silly little drama-ville and you see it for what it is. Then you U-turn back to happy-ville.  Just remember, the only person who can put a dent in your happiness is you. You always can return to happiness.

Create a Happy Folder on Your Phone

One of the simplest ways to make yourself happy is to create a special “happy folder” of photos on your phone. The easiest way to do this is to browse through your photos and move the ones that bring a grin to your face to the happy folder. Don’t forget to add happy, inspiring Facebook photos too.  Now, when you feel bored, miserable, or hurt, launch your happy folder and feel the happiness oozing back into you again.

Pat Your Back to Brighten Up Your Feelings

Here’s a quick and easy way to lift your feelings up. Once you’ve successfully done something, raise your right or left hand, pat yourself on the back, and say something like, “Way to go, (your name)!”

You can do this any time of the day to give yourself a little pick-me-up delight.

Give a Surprise That Will Make You Smile

When you’re feeling bored or down, you can perk yourself up by surprising someone who is important to you. Buy a present or do something special or unique. You can try washing their car, mowing their lawn, or shoveling their snow without telling them. Just do it and imagine the surprise on their face when they see what some kind soul has done for them.  Of course, you can let them know it was you. Either way, you’ll be filled with a whole lot of merry pride.

Now Go Turn Funky Days into Sweet Delight!

Living in the funk is no fun, especially when it feels like there’s no way out. But escape is possible and there are ways to make yourself happy. You just have to take charge of things and actively seek out happiness every day. The takeaway is that it’s up to YOU to turn each day into sweet delight.

Barb Schrader
August 9, 2017

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Dr. David Hardy, Dr. Joseph Little, Chiropractic Physicians

To schedule an appointment, click here.

Taken from Ken D. Taylor, HealthyAgingHabits.com

Brain Health: What is the True Power?

The Bombardment of the Sensory Brain

Numerous articles and publications discuss the effects that our modern-day world and technology are having on our brains. I would like to simplify things right off the bat and state a little-discussed fact: every piece of sensory information to which you are exposed will re-wire your brain. Whether it is sound, light, touch, gravity, movement, smells, taste, etc.; stimulation to any of your body’s multiple receptors will fire neurons that send information to the brain. The old saying “neurons that firer together wire together” applies here. Now, the extent to which your neurons form new connections or fortify old connections depends on the frequency, intensity, and duration of the stimulation to the pathway. Bottom line, when it comes to activation and experience, the brain can learn to do things well (positive neuroplasticity) or it can learn to do things that aren’t good (negative neuroplasticity). In a world where we consciously like to believe we are in full control of things, it becomes an unpleasant fact that we are dependent and constantly manipulated by all the sensory information that bombards us every moment of our lives.

Let’s use light as an example. We know that if we were to flash light in front of a person with epilepsy it would not be a good thing. We also know that some people are sensitive to light and that others become depressed from lack of sunlight. Why is this? If you trace the pathways from the photoreceptors in our eyes, you would come to an area in the brainstem called the mesencephalon where roughly 10% of light stimulation is received. This area excites the rest of the brain and fires down to excite our sympathetic nervous system. Since no human brain is the same, each person’s response to a sensory stimulation is different. Someone with an over excited nervous system (ex. Epilepsy) cannot handle the stimulation. On the opposite end of the spectrum, someone with a underactive nervous system requires more light stimulation to function better. This is where a comprehensive neurological examination by someone who understands the nervous system is of paramount value.

In closing, all sensory information is excitatory. Consequently, are we getting too much or too little stimulation in our lives? Think about it; does our modern world increase or decrease our exposure to sensory information? The answer, of course, is we are now bombarded with sensory information and this is ramping up our brains. Also, think about what is going on around you in a calm setting versus a place that you need to protect yourself. One is lowly lit with calm flowing sounds and very little movement. The other is full of short frequent bursts of loud noises, flashes of light and chaotic movement around you. If you understand this then you can start to take control of your sensory overload. Sometimes the true power is turning the power off.

Dr. David R.A. Hardy, DC, DACBN, FABBIR
August 2, 2017

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Dr. David Hardy, Dr. Joseph Little, Chiropractic Physicians

To schedule an appointment, click here.

 

 

 

Rule Your Migraine The Functional Medicine Way!

VESTIBULAR MIGRAINE

Migraine is one of the most debilitating chronic health care disorders. For far too many, it is an everyday occurrence. Often these people go from healthcare provider to healthcare provider without finding lasting relief. The key to migraine treatment lies in identifying the underlying mechanism of onset and developing a unique, personalized treatment plan for that person. However, there are many mechanisms and variables to consider. In this post, I will discuss one of the most misunderstood and largely underdiagnosed mechanisms – vestibular migraines (VM).

Approximately 40% of migraine patients have some accompanying vestibular syndrome involving a disruption in their balance and/or dizziness at one time or another. The dizziness can occur prior to, during, after, or totally independent of their migraine event. VM is the most common cause of episodic vertigo in adults as well as in children. Migraine and vertigo (illusionary sensation of spinning) are two very prevalent conditions in the general population. Having both is a significant clinical challenge, since it is not always possible to understand whether they are causally related or associated by chance, requiring different diagnostic and therapeutic approaches. The clinical presentation of vestibular symptoms that often correlate with migraine includes—but is not limited to—dizziness; motion intolerance with respect to head, eyes, and/or body; spontaneous vertigo attacks (often accompanied by nausea and vomiting); diminished eye focus with photosensitivity; sound sensitivity and tinnitus; balance loss and ataxia; cervicalgia (neck pain) with associated muscle spasms in the upper cervical spine musculature; confusion with altered cognition; spatial disorientation; and anxiety/panic. The following are the diagnostic criteria for VM classification as determined by The International Classification of Headache Disorders (3rd edition):

ICHD-3 Beta Diagnostic Criteria of Vestibular Migraine

  1. At least five episodes filling criteria (C) and (D)
  2. Current or history of migraine, either with or without aura, considering the International Classification of Headache Disorders (ICHD)
  3. Moderate or severe vestibular symptoms, lasting 5 minutes to 72 hours4
  4. At least half of the episodes are associated with at least one of these migrainous features:
    1. Headache with at least two of the following characteristics:
      1. Unilateral location
      2. Pulsating quality
      3. Moderate or severe intensity
      4. Aggravation by routine physical activity
    2. Photophobia and phonophobia
    3. Visual Aura
  5. Not better accounted for by another ICHD-3 diagnosis or by another vestibular disorder

Causes of Migraine

One proposed explanation is parallel activation of vestibular (inner ear) and cranial nociceptive (pain) pathways. Sensory fibers from the vestibular system (inner ear) converge with several brain areas that play an important role in modulating the sensitivity of pain pathways. Sensory fibers are also involved in the formation of anxiety responses, explaining some aspects of the comorbidity of balance disorders, anxiety, and migraine. Various studies have shown increased vestibular excitability in migraine patients. This increased excitability is linked to increased motion sensitivity, even motion sickness; and reduced perceptual thresholds of dynamic head movements.

A number of other factors can also play a role in migraine including:

  • Hormonal changes in women. 
  • Foods. 
  • Food additives. 
  • Drinks. 
  • Stress. 
  • Sensory stimuli. 
  • Changes in wake-sleep pattern. 
  • Physical factors. 
  • Changes in the environment. 
  • Medications. 

How we treat it:

Vestibular rehabilitation training is effective in VM patients as an add-on treatment to medical therapy or as a stand-alone treatment option. The goal of treatment is to re-establish appropriate sensory integration within this system as it relates to the patient’s condition. At Functional Endocrinology of Ohio, we use cutting-edge diagnostic equipment and in-depth physical examination to find the appropriate intervention for each unique patient case.

Dr. Joseph Little, D.C.
July 19, 2017

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Dr. David Hardy, Dr. Joseph Little, Chiropractic Physicians

To schedule an appointment, click here.

Dieterich, M., Obermann, M., & Celebisoy, N. (2016). Vestibular migraine: the most frequent entity of episodic vertigo. Journal of Neurology, 82-89. Retrieved July 10, 2017, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4833782/.

Luzeiro, I., Luís, L., Gonçalves, F., & Martins, I. P. (2016). Vestibular Migraine: Clinical Challenges and Opportunities for Multidisciplinarity. Behavioural Neurology, 2016, 1-11. doi:10.1155/2016/6179805

Vestibular Migraine (a.k.a. Migraine Associated Vertigo or MAV). (2015, December 28). Retrieved July 10, 2017, from http://vestibular.org/migraine-associated-vertigo-mav

http://www.mayoclinic.org/diseases-conditions/migraine-headache/symptoms-causes/dxc-20202434

Shake It Up and Starting “Blending” Your Diets for Amazing Results!

Blending Diets: Another way to keep you eating healthy!

Just when you think you were being original, you find out somebody has already coined the idea and find gobs of information about a certain topic.  This is the case often when I am working on an idea that just pops into my head.  I may run to google and do a quick search to see if there is anything on the topic and often, there is.  This happened at the beginning of 2017 when completing my annual New Year’s Detox.  On my detox, there is a week where you eat a strict vegan diet.  I took the opportunity to blend the vegan diet with ketogenic diet concepts and found profound results in doing so. In the past, I have struggled with vegan diets and just felt drained and deprived.  What was most magical about my vegan adventure was that I didn’t feel drained and deprived. I felt just the opposite.  I felt a sense of clarity and wholeness.  Maybe it was just the dopaminergic surges going through my brain from completing a new challenging diet and having great results.  Maybe it was the combination of two dietary philosophies and having a greater understanding of utilizing my diet as a tool to function at a greater state of health.  Either way, I use this story to help spark further excitement of how to use your eating plan to your benefit.

 

Recently, a fellow colleague said, “treat the patient and not the symptom.”  It was refreshing to hear because it reminded me again of the amazing opportunity I have each day to influence patients about their diet and lifestyle.  When people say don’t discuss politics and religion, I often fire back, “don’t forget diet”.  What I mean by this is that through my experience of discussing and making dietary recommendations, people can get very emotional about the topic.  Everyone thinks they have already done that diet or wants to “one up” me in the discussion about some detail of a diet.  The fact of the matter is that I don’t know it all and I enjoy learning new things about diet, but when I recommend blending two dietary philosophies, it is often an effort to make my patients further understand how powerful diet is in their lives.  Let’s take again, for example, a ketogenic diet.  This is a high-fat diet that can give the brain an abundance of ketone bodies, which are very efficient in producing energy for the brain.  I like to combine this diet with the Atkins diet concepts.  I always laugh to myself when making this recommendation because people always say, “Oh yeah, I’ve done that diet before”.  People may have indeed done this diet, but when I investigate further and discuss the biochemistry of this diet and how and why it may work, it often starts to go over people’s heads.  I do not do this as an egotistical rant about diet to prove how smart I am when it comes to dietary considerations.  I do this to help educate and hopefully spark some excitement into the minds of my patients.  I have seen it in myself and see it often in my patients, “the thrill is gone.”  It is hard to keep pushing forward with a healthy diet when so many bad influences surround us when it comes time to fueling our bodies with food.  When you eat healthily and feel better because of it, it’s like a freight train moving faster and faster.  It is very hard to slow that momentum down.

Next time you set out on a dietary adventure and try a new eating plan, I urge you to talk to your functional medicine doctor to learn as much about it as possible.  Read about the philosophy of the diet, try to understand the biochemistry of the diet, and certainly look up recipes on the diet so eating is fun and fulfilling.  In doing so, you will be building steam like the freight train.  Soon enough you will be blending dietary concepts and coming up with successful strategies that best fit your body type and propel you down the road to health.  So, get out there and try a new diet!

Dr. Andrew Kender, III
July 5, 2017

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Dr. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.

Image compliments of: https://www.walmart.ca/en/kc/blending-food-101/KC1410400120000

45 Simple Lifestyle Changes for a Happier, Healthier You!

No One is in Charge of Your Health or Happiness But You!

“Very little is needed to make a happy life; it is all within yourself, in your way of thinking” Marcus Aurelius

Sometimes, it’s the simplest things in life that can make the biggest difference.  Below, I’ve listed 45 simple changes to incorporate into your daily life for a happier, healthier you!
  1. Never Skip Breakfast. You will be less likely to reach for something unhealthy later on in the day.
  2. Pray
  3. Create morning rituals you’ll look forward to every day.
  4. Set your intentions for the day before you even get out of bed.
  5. Believe in yourself. You’ve got this!
  6. Drink more water.
  7. Take the stairs.
  8. Always have a healthy snack handy. Almonds or berries will do the trick.
  9. Never go grocery shopping while you are hungry
  10. Spend more time enjoying the outdoors.
  11. Set a goal for the day.
  12. Get more sleep
  13. Never stop learning
  14. Tackle your most important tasks first. Don’t procrastinate
  15. Appreciate the little things in your life.
  16. Wear comfy shoes. I can’t live without my Sanuk’s: http://www.sanuk.com
  17. Sip on herbal tea at the beginning or end of your day.
  18. Sneak some leafy greens into your daily regimen.
  19. Always be kind.
  20. Pay it forward.
  21. Eat less sugar
  22. Do more of the things you love.
  23. Practice Positive thinking.
  24. Work hard. Don’t wish for it work for it.
  25. Exercise daily. A one-hour workout is 4% of your day.
  26. Develop your own nutrition and overall wellness goals.
  27. Surround yourself with good people.
  28. Smile
  29. Take a walk.
  30. Keep trying.
  31. Keep good clean food in your fridge.
  32. Recycle
  33. Practice patience
  34. Always make your bed.
  35. Create a playlist of all of your favorite tunes.
  36. Count your blessings
  37. Eat an apple a day.
  38. Call a loved one
  39. Show compassion
  40. Take it day by day, moment by moment. You are exactly where you are meant to be.
  41. Hold a 30-second plank in the morning.
  42. NO SODA!!
  43. Read
  44. Take a Yoga class. Of course, I was going to say that!
  45. Resist comparing yourself to others. You are YOU-niquely you!

 Go forward in life with a twinkle in your eye and a smile on your face, but with great and strong purpose in your heart.” – Gordon B. Hinkcley

 It’s never too early or too late to work towards being the healthiest you!

What lifestyle changes will you incorporate into your routine?

Joy Vale
June 28, 2017

 
Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Dr. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.
 

“Smiling Makes You Look Younger.”  Creative Dental – Westfield, New Jersey. N.p., 04 Nov. 2016. Web. 05 June 2017.

Why I drink 2 tablespoons of Apple Cider Vinegar (ACV) everyday!

You’ve probably heard the claims.  But even if you are aware of all that apple cider vinegar has to offer, you might find it hard to believe that just one food can offer so many benefits. Surprisingly (or maybe not) it’s true!  Drinking apple cider vinegar daily is a sure-fire way to improve every aspect of your health and your life.

Raw, organic, unfiltered and unpasteurized apple cider vinegar (or ‘ACV’ for short) is one of the oldest and most useful remedies on Earth.  It has a wealth of raw enzymes and beneficial bacteria which are why its so healthy.

Just keep in mind that you should never drink apple cider vinegar straight as it can burn your esophagus. Instead, mix one tablespoon with 8 ounces of water. If you don’t like the taste, use a straw to minimize contact with your taste buds. Adding a bit of raw honey can help too.

My reason for taking ACV, I’ve had horrible allergies and sinus issues my entire life. I was the kid that had to go for allergy shots every week. As I got older I did outgrow a lot of my allergies but 3-4 times a year I was hit hard. I thought moving to the south would help but unfortunately, unless I was by the ocean I still had many issues. So I learned to live with taking over the counter allergy and sinus medications. In my 40’s I started to realize that something in the sinus medications was making me depressed so it put me on a mission to find something that I could do naturally. I read tons of articles but what kept coming up repeatedly was add 1 – 2 tablespoons of ACV to a glass of water would do the trick. So, I decided to give it a try. It took time getting used to the flavor and I’ve tried all different concoctions which I will share some of my favorites. But I noticed right away that my sinuses were improving and I hardly ever need to take any over the counter sinus medications. And I haven’t had a sinus infection in years.

Here’s a great site about ACV and your sinuses: http://healthycures.org/7-ways-to-use-apple-cider-vinegar-for-sinus-infection

Here are some of the other great benefits of taking ACV every day.

http://www.rd.com/health/wellness/apple-cider-vinegar-benefits/

  • Apple cider vinegar helps tummy troubles
  • Apple cider vinegar cures hiccups
  • Apple cider vinegar soothes a sore throat
  • Apple cider vinegar could lower cholesterol
  • Apple cider vinegar prevents indigestion
  • Apple cider vinegar clears a stuffy nose
  • Apple cider vinegar aids in weight loss
  • Apple cider vinegar gets rid of dandruff
  • Apple cider vinegar clears acne
  • Apple cider vinegar boosts energy
  • Apple cider vinegar cuts down on nighttime leg cramps
  • Apple cider vinegar banishes bad breath
  • Apple cider vinegar whitens teeth
  • Apple cider vinegar fades bruises
  • Apple cider vinegar helps control blood sugar

Here are some of the more unique uses:

It can soothe sunburned skin.

Add 1 cup to your bath, and soak for 10 minutes to eliminate discomfort from sunburn.

It is used as a natural aftershave.

Fill a bottle with equal parts ACV and water, and shake before applying to the face.

 It is effective in repelling fleas on your pets.

Spray one part vinegar and one part water on your pets’ fur and rubbed in generously. Saturate the entire coat, and continue every day for a few days to a week. Any flea infestation will surely be gone.

 Wash your fruits and veggies:

It helps reduce the number of Salmonella bacteria on fresh salad vegetables and was especially effective when mixed with lemon juice. Many people also use a vinegar-based mixture to wash their fruits and vegetables after they buy them from the store. Even if your produce is organic, there are likely still pesticides on it and this is a great way to wash those off and eliminate any germs from your fresh fruits and veggies.

Some great recipes: http://blog.paleohacks.com/apple-cider-vinegar-drink/#

A couple of my favorites are:

Ginger Lemon Mocktail

This invigorating drink is just the thing to sip on during a warm, sunny day.

Recipe: Gnowflins | Ginger Lemon Mocktail

Strawberry Blueberry Smoothie

Apple cider vinegar gets a sweet upgrade with fresh blueberries, strawberries, and bananas.

Recipe: Kitchen Missus | Strawberry Blueberry Smoothie

Nancy Boardman
June 21, 2017

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
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Dr. Keith S. Ungar, Dr. Andrew Kender, Dr. David Hardy, Chiropractic Physicians

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