10 Reasons To Turn Your Body Upside Down Every Day!

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Act Like a Kid and Go Upside Down – Your Body Will Love It!

Did you know that Hippocrates use inversion exercises dating all the way back to 400 B.C.? Chiropractor Dr. Robert Martin introduced inversion therapies to America by in the 1960’s. Inversion is any activity done upside down to stretch and lengthen the spine. [2] It is mainly used to providing pain relief and reduce stress from a person’s back and neck. [2] Some inversion exercises include specific yoga poses, some Pilate’s moves and inversion therapies performed with gravity-defying machines such as inversion tables and chairs.

I use to attend a breathing and meditation yoga class every week. During this class I noticed the instructor would make a point of having us do at least one inverted or upside-down position. After class one day I asked her if there was a meaning behind this. The instructor went told me about how healthy it was for your heart and mind to almost “reset” the blood that is circulating in your body. It peaked my interest so I looked into the benefits of going inverted and wanted to share them with you.

Ten Great Reasons to Invert Yourself

1.) Relieves spinal pressure by increases the space between individual vertebrae and lengthening the spine. This helps reverse the compressing effects of running, jumping, sitting, and standing

2.) Strengthens your ligaments to help prevent bones accidentally breaking. [3]

3.) Improve circulation in the cardiovascular and lymphatic systems. [1]

4.) Increased blood flow moves metabolic waste such as lactic acid out of tissue more efficiently. This helps detox the body and strengths your immune system. [Click The Link to Tweet] [2]

5.) Increase blood circulation to the brain which gives brain cells more oxygen. This increased blood flow helps improve memory, concentration, and awareness. [2] Inversion may also be helpful with recovering from traumatic brain injuries (ask your doctor before trying).

6.) Reversing gravity rushes nutrients and oxygen to your face which removes toxicity including acne. [Click the Link To Tweet] It also stimulates your facial capillaries and hair follicles.

7.) It will make you happier!  Inversion flushes your adrenal glands causing them to release neurotransmitters and endorphins which make you feel happy. [Click Link to Tweet] These happy hormones can help counteract depression, mood swings and seasonal affective disorder. [2]  Upside Down Smiley Face

8.) It also helps reduce anxiety and anxiousness by stimulating your parasympathetic nervous system, which produces feelings of relaxation and calmness.

9.) Helps move along the digestion process in your colon and can help relieve forms of indigestion.

10.) Relieves muscle tension for a better night sleep. A study conducted by LJ Nose showed muscle tension declined by more than 35 percent within 10 seconds of inverting. [2]

Different Ways to Invert Yourself

  • Yoga poses that involve any movement where your legs are over your head or your head is pointing downward.
    • Downward facing dog             Yoga Pose 10
    • Supported shoulder-stand
    • Supported head stand
    • Plow pose (advanced yogis only)
  • Using an inversion table, bar, or chair
  • Doing a Handstand

*PLEASE READ: “Inversion exercises have been found to increase both blood pressure and pressure behind the eye in healthy people. Because of these findings, inversion therapy is not recommended for those with high blood pressure, glaucoma or spinal instability and patients taking anticoagulants or aspirin therapy. Inversion therapy is also not recommended for pregnant women, stroke patients, and those with detached retinas. Seek the advice of a qualified health professional before beginning any program involving inversion exercise.” 2.

I hope you found this information useful and interesting. Please share below any inverted exercises you practice and how they have helped your life.

Missty L. Klinger
March 9, 2016

www.balancingyourchemistry.com

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. Andrew Kender, Chiropractic Physicians

To schedule an appointment, click here.

*image https://www.flickr.com/photos/jerkhaircut/5451931890/galleries/

  1. Jennifer Arnett and Demand Media. (2014). What Is Inversion Exercise? http://woman.thenest.com/inversion-exercise-10616.html
  2. Gillian Mandich and Angela Peters (2013). Six detoxifying health benefits of inversions. http://www.chatelaine.com/health/wellness/the-health-benefits-of-inversions/
  3. (2015). These Are Just Some Of The Many Benefits Of Inversion Therapy. http://www.energycenter.com/grav_f/benefits.html#dep

January 1st Is The First Page Of a 365 Page Book. Write A Good One!

2016 book

Start the year out with a positive page!

To all of my Family, Friends, Clients and loyal Readers I wish you well in the New Year! I wish you all a fresh start. You have 365 new days, 365 new chances. I wish you a productive road ahead along with good health, happiness and joy.   Feel the start of something new!  Start the year 2016 with gumption.  [Click to Tweet] I hope you have learned enough from years past to give to the years to come.  I urge you to take some time to sit down and make a plan for the year(s) to come.  Take time to think about what is important to you and what will help you achieve an extraordinary life and bring out the best in you. Develop a goal driven, passion driven plan.  Make small daily goals that will lead to your bigger goals.  Start each day with intention and focus on accomplishing your goals step by step, day by day.
Below are some tips to not only help you get started writing but to also stick with the plot:
  1. Most importantly, BELIEVE in yourself! If you don’t believe you can accomplish your goals, you probably won’t.
  2. Consider what is most important to you. What are your priorities? Think about where you want to be in the next year and the next 5 years.  What would you like to accomplish?  What would you like to cross off your bucket list?
  3. Start with a few specific, realistic and attainable goals. Break them down if need be.  If you are trying to save for that dream vacation think about a realistic amount to set aside each pay or month.  Setting unattainable goals will only set you up for failure so it is very important to be realistic.
  4. Write down your goals and keep them in a place that you will see them often. The more you see your goals the more motivating they will become.
  5. Do something every day to work towards meeting your long-term goals even if it is just daydreaming.
  6. Take time at the end of each month to review your goals. Take pride in those that have been crossed off your list.
  7. Finally, never, ever give up! If you don’t do very well the first time around, tomorrow is a new day, a new chance to begin again.  You can always start a new chapter.
Although no one can go back and make a brand new start anyone can start from now and make a brand new ending – Carl Bard
Be aware of the progress you are making each day but be sure to take it easy on yourself if things don’t go as well as planed or if maybe you lose sight of the larger goal. Remember, you can find happiness at any stage of the process if you only slow down and let it catch up to you. [Click to Tweet]
As for me, I continue to strive to live an intentional life.  I will start this year by writing down my goals.  I personally need something to motivate me, to give me purpose and to help me keep focused on  throughout the New Year.  I will also take it easy on myself, knowing that sometimes I will achieve my goals and sometimes I won’t.  But I am a firm believer in setting goals and having an action plan. Without a plan I will not know where to begin my story.
I hope by next year that you surprise yourself by all that you accomplish. I hope you set a goal that makes you want to jump out of bed each morning.  This year is yours.  2016 is your chance to write your story!
Joy Vale
January 10, 2016
www.balancingyourchemistry.com
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. Andrew Kender, Chiropractic Physicians
To schedule an appointment, click here.

“6 Must-Read Business Books to Accomplish Success – Small Biz Triage.”Small Biz Triage. N.p., 26 Jan. 2015. Web. 23 Dec. 2015.

Slow Down – Happiness is Trying to Find You

Slo Flo Headline Pic

Slow Down and Take Time To Smell The Roses…

Slowing down is hard to do! I’m working on it.  I am a women always trying to do it all.  As a wife, mother, daughter, sister, friend and a women devoted to her career I continue to struggle with finding my balance.  I’m working on breaking the habit of being busy and live a slower more intentional life! I need to stop to smell the flowers…sing in the shower… say good morning to my neighbor… have lunch with a friend…take a different route home… watch the sunset…and make sure I tell everyone I love “goodnight”.  I want to take advantage of the small moments! I aspire to be a better person, to live in the moment and to appreciate life and all that comes with it.  After all, the happiest people don’t necessarily have the best of everything, they just make the best of everything! [Click to Tweet]

Getting a great start to my day has been key to my slowing down and becoming more mindful in the moment.

Below is a sequence of Sun Salutations that I have incorporated into my morning routine.  By taking a few moments to invest in ourselves we will be much better suited to face the day.  So why not make the most of those first few moments of your day? Simply follow the sequence of poses, holding each pose for as long as it feels good.  Slowly waking your body, elongating the spine, getting the blood flowing, breathing deeply and working out the kinks.  Follow this sequence in a series of 3 or simply listen to your body each day. Maybe just start with one sequence and work up to 3 sequences a day.

I invite you to Slow down….take time to invest in yourself, others and those small moments…and let the happiness catch up to you. [Click to Tweet]

Yoga Pose 1 Yoga Pose 2 Yoga Pose 3
Tadasana                               Ardha Uttanasana               Uttanasana
(mountain pose)                  (half way lift)                         (standing forward bend)

Yoga Pose 4 Yoga Pose 5 Yoga Pose 6
Uttihita Chaturanga            Prep for Bhujangasana      Bhugangasana
Dandasana (plank pose)                                                    (cobra pose)

Yoga Pose 7 Yoga Pose 8 Yoga Pose 9
Urdhva Mukha Svanasana Marjaryasana                       Bitilasana
(upward-facing dog)          (cat pose)                              (cow pose)

Yoga Pose 10 Yoga Pose 11
Adho Mukha Svanasana    Balasana
(downward facing dog)     (child’s pose)

Joy Vale
November 11, 2015

www.balancingyourchemistry.com

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. Andrew Kender, Chiropractic Physicians

To schedule an appointment, click here.

Sources:

“Stop and Smell the Roses: 5 Ways to Be Present Now.” ‘positively Present’ N.p., n.d. Web. 02 Nov. 2015.
Photograph’s of and by Ashleigh Vale, My Favorite Yogi.

 

Walk Your Way to a Happier, Healthier You!

Walking

#16 Tips to Put More Steps in Your Day

“The principle is competing against yourself.  It’s about self-improvement, about being better than you were yesterday.” – Steve Young

There is no denying the benefits of walking.  Walking is the best possible exercise.  It is a gentle, low impact form of exercise that is suitable for all ages, at any fitness level.  Studies show that even a short 10 minute walk can immediately boost brain chemistry to increase happiness. [Click to Tweet]  Walking boosts endorphins, easing stress, tension and anger.  Walking will help to support a lower body weight, increase metabolism, and strengthen the quadriceps, hip flexors, hamstrings, arms and shoulders.   All it takes is one small step in the right direction!

Paying attention to how much you move is crucial for self-improvement.   Needing some encouragement and motivation to step it up, I recently jumped on the bandwagon and bought a pedometer.  After researching the best pedometer for my lifestyle, I chose the Fitbit Flex.  The Fitbit allows me to measure my distance traveled, track my overall steps in a day, how many calories burned and eaten, my water intake and even my sleeping patterns.    My Fitbit has helped me to stay motivated and has aided in improving my overall health by tracking my activity while encouraging me to move a little more.

 I began using it for a week, going about my normal routine.  Then I looked for opportunities to make small lifestyle adjustments to help me meet my goals.  Below are a few of the ways I have incorporated more activity into my day.

  1. Start using a pedometer and set a goal of minimum steps per day and week.
  2. Make it a nightly routine to go for an after dinner stroll. It’s healthy and will help you digest your dinner.
  3. Take the stairs instead of the elevator, both up and down. Walk up and down the escalator.
  4. Park further away from your office building or the store so that you have to walk farther to the door. [Click to Tweet]
  5. Instead of using the intercom or sending an email, walk to deliver your message.
  6. March in place while brushing your teeth.
  7. During TV commercials breaks, get up and walk around the house. Go get yourself a refreshing glass of water.
  8. Return the shopping cart to the front entrance of the store when done grocery shopping.
  9. Ban drive-thrus all together! Park the car, get out and go in to place your order.
  10. Use the restroom, water fountain and copy machine that is the farthest away from your work area.
  11. Get rid of the remote and actually get up to change the channel.
  12. Eat lunch at your desk and use your lunch break as an opportunity to walk.
  13. When you make a phone call, pace and walk around rather than sitting.
  14. Sign up for a charity walk.
  15. Go on a weekend hike. Ohio is full of beautiful parks and walking trails.
  16. Find a walking partner to engage in conversation or put together a motivational music play list or listen to an audio book. You can get them free from the library.

Being healthy is a lifestyle choice.  Take responsibility for you own health and wellness.  It’s time to step it up…do something for which your future self will thank you!

How do you incorporate more steps into your day?

Joy Vale
August 19, 2015

www.balancingyourchemistry.com
 

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 Starkey and Dr. Andrew Kender, Chiropractic Physicians

To schedule an appointment, click here.

“Why Sustainable Development Has Failed.” 2nd Green Revolution RSS. N.p., 19 July 2009. Web. 13 Aug. 2015.
“Top 10 Health Benefits of Walking Every Day.” Top 10 Health Benefits of Walking Every Day. N.p., n.d. Web. 16 Aug. 2015.

15 Smart Strategies to Reduce the Negativity in Your Life

Negativity

The world is full of nice people.  If you can’t find one, be one! [Click to Tweet]

We are all faced with challenging events and people throughout our day that can leave one feeling defeated, angered and stressed out. How we choose to deal with those moments will make all the difference in the world to you and everyone around you. I chose to start seeing my stresses and problems as conquerable challenges from which I can learn. I choose to focus on being a better person that I was yesterday.  I choose to laugh at myself and remind myself that we all make mistakes and that I’ll never be perfect!   Instead of focusing on the bad things, I want to recognize, appreciate and be grateful for all the good things in my life.  I’m working on living with intention, finding my purpose and inspiring and supporting those around me to do the same.
Identifying your negative thinking is the first step towards letting it go. I have come up with some strategies that have helped me deal with my own negativity and that of others. I am more mindful of my thoughts and when dealing with other’s negative thoughts and opinions I am more mindful of my reactions.  I know that by dealing with my own negativity I am better for all of those who are in my life.
Below are a few effective strategies to rejuvenate yourself when you just need to refocus on what is important to you in your life.
  1. Get plenty of sleep, exercise for at least 30 minutes a day and keep up a healthy diet.
  2. Think one small positive thought in the morning and change your whole day! There is power in positive thinking.
  3. Wherever you go, be all there. Be mindful of those moments instead of trying to control each moment and moment to come. Live each moment with intention knowing you have a purpose for being in that moment.
  4. Invest in the important relationships in your life. Do one kind gesture a day.
  5. Take a hot bath at least once a week for 20 minutes. Add a handful of Epson salts, 10 drops of Lavender oil and a half cup of baking soda.  There is not much a hot bath can’t solve.
  6. Say “I can!” Instead of “I can’t”. “The mind is everything.  What you think you become” -Buddha
  7. Look for the good in the experience even if it takes a while.
  8. Do something nice for someone. Help someone.  It will take your mind off of things and you’ll feel better.
  9. Have gratitude. Be thankful for all the good in your life. Make a list of 5 things for which you are grateful.
  10. Tap into your Spirituality. Pray and pray some more and/or meditate.
  11. Add humor to a sticky situation. Life is too short to sweat the small stuff.
  12. Take a deep breath and let it go. Whether for the moment or a lifetime. Walk away for a bit.
  13. Read a good book – one that you may get lost in for a while.
  14. Do more Yoga. Of course I was going to say that!  In order to lead a happy life one MUST balance mind, body and soul.
  15. Most importantly, if you can’t find a happy person in the room, BE ONE!
You can certainly make the world a better place by working on yourself and the space you create.   Tap into your compassion! [Click to Tweet]  Compliment, be that positive person in someone’s day, listen, hug and don’t forget to smile.  If all else fails, walk away, knowing that you are in control of your own happiness and that you choose not to take part in negative behavior.
What are some of the ways you overcome the negativity in your life?
Joy Vale
Patient Care Coordinator
July 29, 2015
www.balancingyourchemistry.com
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 Starkey and Dr. Andrew Kender, Chiropractic Physicians
To make an appointment, click here.

Graphic: “Umbrella Silhouette Stock Photos, Illustrations, and Vector Art.” Umbrella Silhouette Stock Photos, Images, & Pictures. N.p., n.d. Web. 27 July 2015.