5 Ways to Maintain Your Brain

Maintain Your Brain

You know exercise is important, right? I work in the Neurological Therapy Department at Functional Endocrinology of Ohio and it’s important to know that, just like your body, you have to exercise your brain. After all; if you don’t use it, you lose it. Here are a few simple exercises that will keep your brain stimulated.

Gaze Stabilization: Hold your thumb in front of you at eye level, while focusing on your thumb. Turn your head slowly from side to side 15 times each direction. This exercise is the most basic form of an eye movement and will work on your eye’s ability to lock on to a stationary target.

Cross Body Complex Movements: Using your right arm and your left leg, (sit if needed), draw an infinity sign in front of you. Try to move as many joints and be as meticulous as possible for the most cerebellum stimulation. To make it a little more difficult, try going in opposite directions. Then do the other side.

Point Localization: Find any stationary point, whether it be a mole on your arm or a dot on the wall.  A refrigerator magnet with a dot on it works well because it can be moved.  Focus on the point. Close your eyes and touch the point with the tip of your index finger. Repeat 3-5 times with each finger on each hand changing your point after every few touches. This will stimulate your parietal lobe.

Math: Pretty simple, do some math. Make sure you actually have to put a little thought into it. If you’re more of a puzzle person, mazes are also a good way to fire off your frontal lobe.

Your brain is very complex. It’s a network of pathways leading from lobe to lobe, sending signals to get your eyes, hands, legs, and the rest of your body to do what you want them to do. It would need a neurological evaluation, (which we do at the office), to decide exactly what therapies you would need based on your specific neurological deficiencies. With that being said, this is a general maintenance guide that, if done regularly, will help to keep your brain in shape.

Dallas Cain
May 9, 2018

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, Chiropractic Physician

To schedule an appointment, click here.

Spring Cleaning: The Natural Way

So, spring is here, at least for a day or two, and it’s time to do our spring cleaning.  We just detoxed our bodies and are eating clean, so why do we want to use all those chemical cleansers to clean our homes?  Let me give you a few recipes to make your own natural cleansers to get your house sparkling clean.

ALL PURPOSE CLEANSERS

  • 1 tsp borax
  • 1/2 tsp washing soda
  • 1 tsp liquid castile soap
  • Essential oils of choice – I use 4 drops lemon, 4 drops lavender, and 10 drops orange
  • Glass spray bottle for storage

DIRECTIONS

  1. Place borax, washing soda, and soap in a spray bottle (preferably glass).
  2. Add 2 cups of warm water. Distilled is best, but any boiled water will work.
  3. Add essential oils of choice. This is optional.
  4. Cover bottle and shake well. Use as needed. I use as bathroom cleaner, floor pre-treater, kitchen cleaner and on toys.

FAQ:  Washing soda is not the same as baking soda!  They are similar but with some important differences. Baking soda is sodium bicarbonate and washing soda is just sodium carbonate. Washing soda is stronger and more effective in this recipe (but still non-toxic).

GLASS CLEANER

  • 2 cups of water (distilled or filtered is best so it doesn’t leave residue)
  • 2 tablespoons vinegar
  • 10 drops essential oil of your choice. I use lemon (optional, but it helps cut the vinegar smell)

DIRECTIONS

Combine ingredients in a spray bottle (preferably glass) and use as needed to clean window. I like to use a microfiber cloth to wipe windows clean with this recipe.

Note:  If you have always used commercial window cleaner in the past, mix a couple drops of liquid castile soap or liquid dish soap in some of this mixture the first time you clean the windows to remove detergent residue.

TILE GROUT CLEANER

Mix 1 part water with 3 parts baking soda mixed into a paste.  Apply to grout and let sit. Scrub with a toothbrush, wipe with a sponge.

MOLY GROUT CLEANER

Mix 1 part hydrogen peroxide and 1 part water in a spray bottle.  Spray grout until saturated.  Let sit 45 minutes and wipe down with a sponge. Rinse well.

TOILET CLEANER

Use undiluted white vinegar and pour it inside the bowl.  Scrub till clean.

WOOD DUSTING SPRAY

  • 1 cup water
  • ½ cup vinegar (orange-infused for extra cleaning power and scent!)
  • 2 TBSP oil (sunflower, grapeseed, fractionated coconut, or olive are my top choices)
  • 10 drops lemon essential oil
  • 5 drops cedarwood essential oil

Instructions

  1. Pour water and vinegar into a spray bottle.
  2. Add oil and essential oils.
  3. Cover bottle and shake well.
  4. Simply lightly mist the furniture or a soft cloth and wipe down the entire piece. The dust and grime will disappear and a beautiful shine will be left behind. For even more shine, try following up with a cleaner with a bit of straight coconut oil.

Notes: Because this recipe has oil, I don’t use this spray on stainless steel, granite, glass, or walls. I keep it by the dining room table and the kids know to use it on the wood furniture for dusting chores.  Essential oils are potent. An amber glass bottle is recommended to keep the essential oils from damaging the bottle. Shake before each use! Not recommended for unfinished wood or fine antiques.

Barbara Schrader
May 2, 2018

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, Chiropractic Physician

To schedule an appointment, click here.

Recipes from WellnessMama.com

The Interaction of Dopamine levels and Proper Breathing – Breath Your Way to Good Health!

Sometimes there is an easy common sense way to explain what looks like a complex scientific process. For instance, I recently came across a research article explaining that in rat studies dopamine was synthesized better at a lower pH. In fact, the ideal pH was 6.1 (slightly acidic) and dopamine formation actually decreased in comparison by 25% when the pH was 7.4 (slightly alkaline). Dopamine is a chemical molecule used in the brain to signal and basically functions to activate a sense of arousal and motivation in our brains, dopamine is not only tied to our motivation and reward systems it also fires through and kick-starts the motor and autonomic systems. Whenever you hear activation of the brain you also have to understand that activation and motivation in the brain mean movement. To say that differently, we are activated and motivated to do something; that requires us to move and it makes perfect sense that if we are motivated to do something then we move. This is the hard wiring of the brain and you can’t separate thinking, emotion and movement, they are wired together. Think about it what happens to our muscles and breathing when we move or exercise? We start to produce CO2 in our muscles, we breathe deeper, the ratio of inhalation to exhalation changes and during this process our blood becomes more acidic due to the gaseous exchange of CO2 and oxygen, as well as the build-up of lactic acid in our muscles. This process has a huge effect on our health! So let’s looking at three common disorders where breathing and exercise can have a simple and profound impact.

Parkinson’s Disease

In Parkinson’s disease, the part of the brain that produces dopamine (the substantia nigra) has degenerated and there is a lack of dopamine produced. To make this worse breathing becomes difficult because the posturing of the person becomes worse as the disease develops, forcing the person to become hunched over causing rigidity in the spine and ribs. If you would like to experience what it’s like roll your shoulders in and slouch foreward, now try to take in a deep breath; compare that to standing up nice and tall with shoulders back while you take in a nice deep breath. Then imagine every breath you take throughout your day is a struggle like the first one. Good news is even with Parkinson’s Disease you can exercise your breathing, therefore change your body’s pH and hopefully improve the likelihood of producing dopamine more efficiently.

ADHD

Dopamine fires up to the brain’s frontal lobes (our thinking centers) and allows us to be focused and alert. Studies have shown that these regions are smaller in an ADHD student’s brain. Studies have also shown that exercise can improve the symptoms of ADHD. Based on this and what we have explained about breathing we suggest that frequent burst of exercise that changes a person’s breathing will have a positive effect on focus, alertness, and thinking.

Anxiety

Have a look at people who are anxious and see what their breathing is like, or next time you feel anxious pay attention to how you are breathing. You will see that the breaths are short and shallow. They usually are coming from the upper ribs and neck muscles. This causes a person’s CO2 to be breathed off, therefore causing a decrease in pH and therefore decrease the chances of producing dopamine efficiently. Not good if you would like to think clearly. Bag breathing can be used in these situations and hey exercise that changes our breathing will have an even greater effect.

There are many breathing techniques out there; a simple one we recommend is to breath with a ratio of twice as long on the exhale. Start by placing your hand on your belly and push out against your hand as you breath in through your nose, feel the breath come up your lower ribs and move up through the chest stopping at full inhalation at the top of the shoulders, then slowly breath out through the mouth relaxing your neck and shoulders first, feel the breath slowly come down, relaxing the ribs and finishing by pulling the stomach in. The pace should be comfortable; the hardest part for several people is timing the exhalation to be slow and twice as long as the inhalation. So choose a ratio that is doable (ex. 4 seconds in/8 seconds out) then increase as you get better (ex. 10 seconds in/20 seconds out). Enjoy the rich free oxygen and improve your brain’s ability to produce dopamine.

Dr. David Hardy, D.C.
April 25, 2018

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, Chiropractic Physician

To schedule an appointment, click here.

Sources:

The effects of pH on dopamine and serotonin synthesis by rat brain striatal synaptosomes: Manoucher, Messripour, Year: 1992 | Volume: 24 | Issue Number: 1 | Page: 32-35

Brain development and ADHD: Amy L.Kraina F. Xavier Castellanosa  Clinical Psychology Review, Volume 26, Issue 4, August 2006, Pages 433-444.

Physical Exercise Alleviates ADHD Symptoms: Regional Deficits and Development Trajectory: Trevor Archer, Richard M. Kostrzewa Neurotoxicity Research
February 2012, Volume 21, Issue 2, pp 195–209.

 

21 Beneficial Ways to Put A Little Spring In Your Step!

Walk Your Way to Better Health

Begin each day with a little courage, a little curiosity, and a little spring in your step. – Doe Zantamata 

Spring has sprung and it is the perfect time to go outdoors and get active.   Just 15 minutes of walking a day will bring about many health benefits and will change your life!  Walking is as natural as breathing.  In fact, we use more than half of our muscles to walk.  Walking is also one of the safest exercises.  It takes no expensive or specialized equipment and requires no special training.  Just a good pair of shoes and a little motivation.

10 Benefits of Walking:

  1. Boosts brain chemistry and will improve your mood
  2. Good for the heart. Lowers blood pressure and risk of a heart attack
  3. Relieves stress, anxiety, and depression
  4. Strengthens and tones arms, shoulders, abdominals, and legs.
  5. Promotes restful sleep
  6. Will give your skin a healthy glow.
  7. Improves balance
  8. Burns fat.
  9. Helps you to concentrate and clear your mind.
  10. Keeps the weight off in the right places such as the belly, hips, legs, and arms.

11 ways to help you receive the full benefits of walking:

  1. Make the commitment: commit to 15 minutes a day and gradually increase your minutes as your motivation picks up.
  2. Drink plenty of water: add a lemon or lime for the extra zest.
  3. Invest in a good pair of walking shoes.
  4. Begin and end with a good stretch.
  5. Ask a friend. What a great way to catch up and bond.
  6. Invest in a fit band to keep track and motivate you along the way
  7. Set aside a motivation jar: Place a dollar in the jar each time you reach your goal and then treat yourself at the end of the month for keeping your commitment.
  8. Put a bounce in your step with some good tunes: make a playlist with all of your favorite, motivational tunes.
  9. Maintain a healthy diet.
  10. Be aware of your posture: Head up, back straight, swing arms, abdomen flat and toes forward. Eyes focused 10 feet ahead.
  11. Change your scenery.
  12. Walk on your lunch break, walk instead of driving short distances.  Park at the furthest parking spot from your destination. Walking is easy to fit into a busy schedule!  Be sure to start at a pace that you are comfortable with. Gradually increase your walks to promote long-term health and weight loss goals.  You don’t have to go fast…..Just go!

Joy Vale
Patient Care Coordinator
April 18, 2018

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, Chiropractic Physician

To schedule an appointment, click here.

6 Ways To Be The Change In This World!

It seems to me that everybody wants health and wealth.  Although those aren’t the worst goals, are wealth and good health really the most important things in this world?  This may seem strange coming from someone who works at a functional medicine clinic, but I’m going to have to go with no. What good is money or a clean bill of health if you’re not a good person? You can win the lottery and live to the age of 100, but what does all that even mean if nobody is there with you to enjoy it? I think it’s time to recap the 6 pillars of character. Just remember, it only takes one person to change the world. Why not you?

1. Trustworthiness

Seems pretty straightforward, right? They say that honesty is the best policy, and I’d have to agree with that. I don’t know about you, but I think liars are pretty toxic people. Trust is at the core of all good, healthy relationships.

2.  Respect

Respect is mutual… most of the time. But that’s why I feel people should work on this one a little more. If everybody showed everybody else the same respect they want from others, there would be far less conflict in the world.

3.  Responsibility

Again, this one is pretty basic. People need to start owning up to their faults and mistakes. Everyone’s looking for a scapegoat instead of looking in the mirror.  Pointing fingers simply delays finding a solution because everybody’s more concerned about finding who or what to blame. Responsibility also applies to your duties towards work, relationships, and society in general. It’s making sure you’re not only doing what you need to do but doing it right the first time. This makes everybody’s life easier, which mean less stress and negativity, which leads to a better day for everybody.

4.  Fairness

This one is one that I tend to struggle with myself. My issue lies in the fact that life isn’t exactly always fair. Granted, some things are out of human control, but only taking what you earn is a good place to start. I feel as if fairness and respect go hand in hand. Having the respect for someone to give them what they deserve, or only take what you deserve, isn’t the only thing “fairness” applies to. It also refers to belief systems as well. You must RESPECT other people’s ideas and beliefs and hear them out to come up with a FAIR solution to a problem.

5.  Caring

You ever just needed a hug? Someone, to talk to? Maybe even just a little reassurance that you’re doing a good job? Everyone’s been there, and everyone knows what it’s like when you are on the receiving end of one of those small acts of kindness, so why not pass it on? If you see somebody struggling, help them out however you can. Even if it’s simply asking how somebody’s day went, (and actually listening to their response).  Sometimes it’s the small gestures, compliments, or actions that could brighten someone’s dreary day.

6.  Citizenship

This is another one that I struggle with occasionally. I think of citizenship as being an active part of something bigger than yourself. We have a fragile planet that we call home; maybe try to clean it up a little bit? Is there a problem in your community that you could solve? Try it out. You have a voice; don’t take it, (or anything else), for granted. Enjoy the little things and keep a positive attitude. Who knows, it may rub off on somebody who really needs it.

I’m not perfect… nobody is, but that’s no excuse. I see a problem in my community that I can fix. It only takes one person to change the world.All it takes is a little bit of character. It all starts with one person. It all starts with you! Try to work on these, even one pillar at a time.  Go out there and be a good person. Go out there and be the change.

Dallas Cain
April 11, 2018

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, Chiropractic Physician

To schedule an appointment, click here.

A Flaxseed Primer: Everything You Need To Know!

The “Who,” What, Where, When and Why of Flaxseed

Flaxseed is a rich source of healthy fat, antioxidants, and fiber. The seeds contain fiber, protein, lignans, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3.

Where do flax seeds come from? Flax (Linum usitatissimum), also known as common flax or linseed, is a member of the genus Linum in the family Linaceae. It is a food and fiber crop cultivated in cooler regions of the world.

Nutritional Information (Serving Size 1 tbsp)

Calories 55
Total Fat 4.3 g
Saturated fat 0.4g
Polyunsaturated fat 3 g
Monounsaturated fat 0.8g
Cholesterol 0 mg
Sodium 3 mg
Potassium 84 mg
Total Carbohydrate 3g
Dietary fiber 2.8g
Sugar 0.2g
Protein 1.9 g
 
Benefits of Flaxseed:

  • Flaxseeds are a rich source of the omega-3 fatty acid ALA. Plant-based ALA fatty acids are proven to have heart health benefits and link to a lower risk of stroke.
  • Flaxseeds contain a group of nutrients called lignans, which have powerful antioxidant and estrogen properties. They may help in preventing breast and prostate cancer, as well as other types of cancer.
  • With so much fiber packed in each tiny seed, adding flaxseeds to your diet promotes regular bowel movements and can improve your digestive health.
  • The high fiber content of flaxseeds can help lower cholesterol and may play an important role in improving heart health.
  • Flaxseeds have been proven to lower blood pressure and are especially helpful for those with high blood pressure.
  • Flaxseeds are a good source of plant-based protein and act as an alternative protein source for people who do not eat meat.
  • Flaxseeds may lower blood sugar due to their insoluble fiber content. They are a beneficial addition to the diet of people with diabetes.
  • Flaxseeds keep you full for longer and may help you manage your weight by controlling your appetite.
  • Flaxseeds are versatile and easily added to your daily diet. There are a variety of recipes you can try.

Almond Flour & Flaxseed Pancakes

Ingredients

½ cup almond flour
½ cup flaxseed meal
4 large eggs
5 tablespoons coconut oil
½ cup coconut milk
2 tablespoons erythritol
2 tablespoons butter
1 tablespoon coconut flour
1 teaspoon baking powder
½ teaspoon nutmeg
½ teaspoon cinnamon
Pinch of salt

Instructions

  • In a mixing bowl, add your almond flour, flaxseed, erythritol, salt, and baking powder.
  • Mix the dry ingredients together well so everything distributes evenly.
  • Add your 4 eggs to the mixture.
  • Mix everything together until reaching a liquid consistency.
  • Add 4 tablespoons coconut oil and the coconut milk. Mix it together well until it’s a slightly more liquid consistency.
  • Add your coconut flour and mix well.
  • Add your spices to the mixture and mix them in well.
  • In a skillet, heat up 2 Tbsp. Butter and 1 Tbsp. Coconut Oil. Wait until the butter starts to bubble well and is starting to turn brown.
  • Add 1/4 Cup of pancake mix at a time. Try to only cook 2 at a time. When I cooked 3, they did not cook as evenly as I’d have liked.
  1. When the top starts to bubble, you know that side is ready. Flip it over with a spatula.
  2. Cook on the other side until it’s browned and doesn’t fall apart.
  3. Remove from the pan and enjoy!

 https://www.ruled.me/low-carb-almond-flour-flaxseed-pancakes/

Ground flaxseeds give the greatest health benefits. If using flaxseed oil, remember to store it in a cool, dark place and use it when cooking at a lower temperature to keep its nutritional properties. With many proven health benefits and possibly more, there’s no better time than now to grab some flaxseeds from your local grocery store.

Now you know!

This is where I gathered some of this great information.

https://www.medicalnewstoday.com/articles/263405.php

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=81

https://www.mensfitness.com/nutrition/what-to-eat/6-reasons-to-never-neglect-flax-seed

Nancy Boardman
April 4, 2018

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, Chiropractic Physician

To schedule an appointment, click here.
 

 

How Do You Know if You Have Spring Fever? 7 Clues!

The definition of Spring Fever: a feeling of restlessness and excitement felt at the beginning of spring.

Did you know there was actually a disease called Spring Disease or Spring Fever? In centuries past, an affliction struck the populace in spring, rendering them weak with joint swelling, loose teeth, and poorly healing wounds.  The name given this disease of listlessness and weakness was “Spring Disease”, or “Spring Fever”, and that name has continued into our time as the listless loss of ambition that accompanies the first few days of warm weather in the spring.  A few centuries ago, this disease of spring was more serious and was often fatal.  It was scurvy.  Scurvy is the lack of vitamin C, of course, and in the 18th century, it was a major threat to life. Here’s more information on the real disease of the past. https://pauljanson.wordpress.com/2013/04/26/when-spring-fever-was-a-real-disease/

I don’t have that disease; it hasn’t been warm enough.  As I write this today it’s still snowing outside. I pride myself on being a very optimistic person and for the most part, light-hearted and fun. But I’m so sick of the cold and the snow that it actually has started to affect my mood.  I keep telling myself it’s only a couple more weeks and it’s going to get warmer. And, in anticipation, I’m ready for the fever”  Here are 6 things that tell me I’ve got it:

  1. I can’t wait to get back outside to start back my walking routine. I don’t enjoy walking on a treadmill; I last about 4 miles and then I’m done. But if I’m outside, I can go 6-8 miles pretty easily. I’m excited to get back to training for a half marathon. Here’s a great site with a training plan if you want to get out and walk too. https://walkthewalk.org/training/training-plans/
  1. I’m getting focused on my diet and eating lighter and healthier.  I’m ready to buy fresh produce from farmers’ markets in the area and looking forward to using the grill!  My favorite spring vegetables:

Artichoke
Asparagus
Avocado
Celeriac

 

Looks are deceiving when it comes to celeriac, which despite its knobbed and gnarled appearance, is actually one attractive addition to your diet! Stock up on this vegetable in the spring months for its high levels of vitamin C, vitamin K, phosphorus, potassium, vitamin B6, magnesium, and manganese, which are important for blood health. In addition to these nutrients, celeriac is an excellent source of dietary fiber, which is important for digestive health and can help you feel satiated for longer.

Fennel
Mustard Greens
Radishes
Vidalia Onions
Watercress

3.  Have you ever noticed during the spring and summer you need less sleep? I think it’s because it stays lighter out longer and I feel like I can do more. Here’s an article that talks about sleeping more during the winter months. https://sleep.org/articles/changing-sleep-needs-2/

4.  I know I keep smiling.  I just am happier. I feel like my energy level really jumps and it takes a lot more to aggravate me. I can get through anything that hits me, and I can’t wait to get outside and feel the sun on my face. It just makes me feel like anything is possible.

5.  I also get really organized; I can’t wait to put my boots and winter clothes away and pull out my flip-flops and sandals. I like getting the house all clean and organized. I actually look forward to cleaning out the garage.  

 

 

6.  And I’m ready to get that first pedicure after the winter months of keeping my toes hidden. Of course, all the upkeep takes a little getting used to again, as I’ve neglected my feet during the cold months knowing no one is going to see them. According to Glamour magazine here are some of the nail color trends for Spring 2018:  Metallic Gold,  Dark Green,  Zig Zag pattern,  Purple,  Pastels (Matte), Magenta.

7.  It’s also time for fun warm-weather reading. I’m starting with Spring Fever by Mary Kay Andrews.  

So if you have any of these “symptoms,” don’t be surprised – you just have SPRING FEVER!

Nancy Boardman
March 28, 2018
 

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, Chiropractic Physician

To schedule an appointment, click here.

Spring Forward With a Positive Attitude! Tools You Can Use Now to Help.

There Is Power In a Positive Attitude.

“Once you replace negative thoughts with positive ones, you’ll start having positive results.”-Willie Nelson

Dear Negative Thoughts,

We’re just not good for each other.  I’ve decided we need to break up.   I’m moving on and replacing you with Positive Thoughts!

Sincerely,

Negative Nelly

Life happens! There will always be stressful, challenging times throughout our lives.  Stress is a natural part of life and we all experience it. However, your mind is an incredibly powerful tool and with a little exercise, even the most negative of Nelly’s can turn their thought process around.

We all have the power to create a positive atmosphere through what we believe, think and choose.  A positive and optimistic attitude will help to diffuse stressful situations and help cope with life’s biggest challenges.  How we choose to respond to those challenges will make all the difference in the world, not only to you but to everyone else around you too.

Below are a few exercises to train your brain to spring ahead with a positive attitude:

Exercises to train your brain to stay positive:

  1. Take care of your body.  A healthy plant-based diet and regular exercise will nourish the body, boost your mood, support your detox organs and keep your lymph’s moving.
  2. Practice positive affirmations first thing in the morning. They will set the tone for your day inspiring you to change the way you think.  Speak kindly to yourself.  Stand up straight and walk with confidence.
  3. Savor life’s joys.  Don’t look back. Practice living in the moment. Whatever you enjoy, do more of it.
  4. Avoid over thinking. Come to terms with the situation and/or your decision.  Focus on a solution and not the problem or focus on your attitude and efforts. Maybe simply change your activity to redirect your thinking.
  5. Have gratitude.  Be thankful for all the good things in your life.  Make a list. Keep a gratitude journal.
  6. Learn to forgive.  Accept what is and make peace with it. Let go of fear, anger, guilt, regrets, and worrying, blaming, predicting, mistaking, labeling, personalizing, catastrophizing.  It will set you free to move forward in a positive way.
  7. Practice acts of kindness. Do one random act of kindness a day.  It will give you a sense of purpose.
  8. Invest in the ones you love and those within your life. Express positive emotions. Tell them today because tomorrow is never promised.
  9. Make sure that you are routinely getting 7-8 hours of sleep each night so that you awake refreshed and rejuvenated. Be sure to make your bed each morning. This will bring about a sense of accomplishment to start your day.
  10. Keep good company.  Attitudes affect others and are contagious.  Surround yourself with like-minded people.

Positive thinking contributes to your overall health and wellbeing as well.  If you keep your mind in a good shape, you will be less prone to depression and anxiety.

The benefits of positive thinking:

  1. Positive thinkers will have less stress and more control over the way they respond to negative situations. You will experience more joy and happiness by letting go and moving on. When you have a strong positive attitude you won’t give up on things.
  2. Finding the positive in a negative situation will help put your mind at ease, redirect your thinking and allow you to move forward with good intentions.
  3. A positive attitude will improve immune health and give you a better quality of life.
  4. Positive thinking boosts self-esteem. Focus on all of your good qualities. You’ll feel more confident in your daily life and when making decisions
  5. You will be more appreciative of the here and now. Positive thinkers find the lessons along the way.
  6. More success. Your attitude is an excellent predictor of your success. When you expect the best you will continue until you reach your goals.
  7. Positive thinkers inspire others to think positively. People are attracted to you solely because of your positive attitude will be around more often.
  8. A positive attitude attracts positive results. Believe in yourself and keep focusing on your goals.  Set daily goals or a to-do list.

How to get out of a momentary funk:

  1. Get Moving! Go for a walk. Change your location or your perspective.
  2. Get some fresh air
  3. Drink lots of water
  4. Read some inspirational quotes
  5. Take deep breaths
  6. Rest
  7. Call a friend
  8. Yoga! You are one class away from a good mood.
  9. Essential oils.  Here is a great diffuser blend recipe:  1 drop Myrrh, 1 drop Eucalyptus, 1 drop lime

We all go through certain phases and challenges in our lives and sometimes we may need to take a step back and reassess our situation.  If you’ve been in a funk or spend too much of your energy in a negative state it’s the perfect season to turn it around! It may not come easily but I challenge you to spring forward with a positive attitude. Challenge yourself to add at least one brain exercise a day.

 Sincerely,

 Positive Patty

What do you do to turn a negative into a positive?

Joy Vale
Patient Care Coordinator
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, Chiropractic Physician

To schedule an appointment, click here.

Image courtesy of www.tattoonow.com/tattoo-news/this-weeks-blog-the-lotus-flower~26204.

Choosing Civility – 25 Rules To Live By

 

 

 

 

 

 

Choosing Civility: The 25 Rules of Considerate Conduct by P.M.Forni.

“Being civil means being constantly aware of others and weaving restraint, respect, and consideration into the very fabric of this awareness. Civility is a form of goodness; it is gracious goodness… It also entails an active interest in the well-being of our communities and even a concern for the health of the planet on which we live.”

The 25 Rules of Civility   

  1. Pay attention. Attention is a tension connecting us to the world around us; only after we notice the world can we begin to care for it. Open your eyes and see the world around you. Take in the fullness of that amazing person sitting across from you in conversation. When you shift from superficial and transactional to truly “seeing” the world around you, it feels more natural to engage in behavior that will deepen your relationships.
  2. Acknowledge Others. Avoid treating anyone—from coworkers to anonymous retail clerks—as invisible. When you make eye contact, offer a simple “good morning,” or use someone’s name at the beginning of an email, you acknowledge their existence and legitimacy.
  3. Think the Best. Assume positive intent: most people are doing the best they can with the resources and the wit available to them.
  4. Good Listening. What stops us from good listening is that we focus on ourselves and our own needs instead of focusing on other people. Remember that most people don’t need you to solve their problems; they just want to feel heard and safe.
  5. Be Inclusive. When you create boundaries, draw them around ideas, not people. Strive to push past your discomfort with the unfamiliar to be curious, instead.
  6. Speak Kindly. Learn how to be direct without offending, both in word and tone. You can deliver even critical feedback in a kind, caring way.
  7. Don’t Speak Ill. When you gossip or speak unkindly of people when they are not present, you say far more about yourself than you do about those others.
  8. Accept and Give Praise. Compliments and appreciation cost you nothing,  yet have great value when given to another. In like manner, when someone else gives you that Gift, accept it graciously.
  9. Respect Even a Subtle “No.” Honor other people’s boundaries. It’s not always about You.
  10. Respect Others’ Opinions. Respecting what others think does not mean we are being untrue to ourselves; it simply honors their right to look at the world differently than we do. This rule is a prerequisite to civil discourse and healthy debate.
  11. Mind Your Body. Good grooming helps us to feel better about ourselves and shows respect for others with whom we interact.
  12. Be Agreeable. If you are always the stubborn cuss who won’t go along with anyone else’s plans or ideas, you are being uncivil. You need not always say Yes, but look for opportunities where you can at least compromise in service of the group or a relationship.
  13. Keep It Down (and Rediscover Silence). Even in today’s always on world, there are places (houses of worship, libraries, theaters, public transportation) where loud talking and digital noise are inappropriate.
  14. Respect Other People’s Time. Wait your turn to speak. Manage your calendar to be punctual and available for commitments you have made. Begin and end on time.
  15. Respect Other People’s Space. Whether with coworkers in their cubicles or with partner/kids in your home, understand the prevailing culture and honor the norms that exist around entering or using other peoples’ space and things.
  16. Apologize Earnestly and Thoughtfully. Badly handled, high-profile apologies make headlines. When you apologize, make clear that you know what you did was wrong, that you understand the effects of your actions, and that you are not looking for excuses.
  17. Assert Yourself. A healthy attention to your own needs is required for you to be happy in the world. Assertiveness is that space where are you honor your own Yeses and No’s without violating the needs or rights of others.
  18. Avoid Personal Questions. Civil conversations generally do not ask into religion, politics, money, personal relationships, health, or physical appearance.
  19. Care for Your Guests. Be gracious in your hospitality yet clear about responsibility. If you expect a dinner guest to bring a dish, offer guidance; if a houseguest is expected to do their own laundry, make sure they are familiar with the washing machine!
  20. Be a Considerate Guest. Clean up after yourself, show respect for other people’s stuff, and don’t overstay your welcome.
  21. Think Twice Before Asking for Favors. Consider the impact on others before you ask. Strive to keep the system in balance—say Yes to as many favors as you ask of others.
  22. Refrain from Idle Complaints. If you are more interested in finding Blame then in finding a Solution, then you are whining. Don’t do that.
  23. Give Constructive Criticism. If your intention is to help with the problem, please share. If your intention is to humiliate, manipulate, or exact revenge, better to hold your tongue.
  24. Respect the Environment and Be Gentle to Animals. A Native American saying goes, “We do not inherit the earth from our ancestors, we borrow it from our children.” For thousands of years, humanity’s relationship with nature was fear: nature is dangerous, so we must defend ourselves from it. Over recent decades, that attitude has been replaced by, “Nature is in danger, so we must defend it from ourselves.”
  25. Don’t Shift Responsibility and Blame. If you did it or caused it, own it.

Barb Schrader
March 14, 2018

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, Chiropractic Physician

To schedule an appointment, click here.

 

Are You Breathing The Right Way? Tools To Oxygenate Your Brain and Body

How often do you think about your breathing? If you’re thinking to yourself, “Well I’ve only done it my entire life, I know how to breathe”, my question to you is, are you sure? I’m not saying there’s a “right” way to breath, but the breathing exercise I will teach you allows you to get a deeper, fuller breath.

First, put your hand on your stomach and push in just a little bit. This is where you should expand as you inhale. Take a deep breath in through your nose and let the air fill your lungs, pushing your hand up. Your entire body, from your point of pressure to your chest, should expand if you are doing the exercise properly.  Then exhale through your mouth for twice as long as you inhaled. You should exhale all the air from your lungs, and your hand should lower as you exhale. Once you feel you have cleared the air, repeat. If you find yourself struggling to expand at the stomach properly, try it laying or sitting down.

Well, I hope you choose to start this or another breathing exercise into your daily routine. Remember, our minds and body’s need oxygen to survive, so be sure you’re getting enough of it. Even a couple good, deep breaths can help you get the oxygen you need.

Here are more examples of breathing exercises. I enjoyed learning about #4:  https://greatist.com/happiness/breathing-exercises-relax

Nadi Shodhana or “Alternate Nostril Breathing”

How it’s done: A yogi’s best friend, this breath brings calm, balance, and unite the right and left sides of the brain. Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb, and exhaling through the left nostril.

When it works best: Crunch time, or when it’s time to focus or energize. Just don’t try this one before bed: Nadi Shodhana “clears the channels” and make people feel more awake. “It’s almost like a cup of coffee,” Pacheco says.

Level of difficulty: Intermediate

Some scientific information on breathing and your brain:  www.forbes.com/sites/daviddisalvo/2013/05/14/breathing-and-your-brain-five-reasons-to-grab-the-controls/#4bcd5cf72d95

“Your lung capacity is the total amount of air that your lungs can hold. Over time, our lung capacity and lung function typically decrease slowly as we age after our mid-20s. Some conditions like chronic obstructive pulmonary disease (COPD) can significantly speed up these reductions in lung capacity and functioning. This leads to difficulty in breathing and shortness of breath.”   Fortunately, there are exercises that can help support and increase lung capacity, making it easier to keep your lungs healthy and get your body the oxygen.

And last you can use breathing exercises to help you fall asleep.

5 Breathing Exercises to Reduce Stress & Improve Sleep – https://draxe.com/breathing-exercises/

I hope this information has helped you to Breathe, Breathe, Breathe.

Dallas Cain
March 7, 2018

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 and Dr. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.