Does Exercise Boost Your Immune System?: The Science Driven Facts You Need to Know

by Sergey Kochelayev | Oct 19, 2020 | Advice, Injury, Wellness

Does Exercise Boost Your Immune System?: The Science Driven Facts You Need to Know

Did you know only one in three American adults get the recommended amount of exercise every week? Exercise offers more than a method to lose weight and stay fit. Regular exercise improves your heart health, relieves stress, and you’ll overall feel better and stronger.

But what about your immune system? Does exercise boost your immune system? Or does it weaken it? How does exercise improve your immune system?

If you want to start exercising to enhance your immunity, continue reading to discover the science and how to improve your immune system.

Can Exercise Boost Your Immune System?

Yes, exercise does boost your immune system. But the process is different than what you would expect. Exercise kickstarts your immunity, and may not provide long-lasting effects in everyone.

There is an immune response when you exercise, and it’s perfectly normal. That’s because exercise is a physiological stressor; no matter if you’re jogging or lifting heavy weights, your body will respond to this stress in many ways.

One of the most beneficial exercise immune responses is the release of white blood cells into your bloodstream. White blood cells are the ones that actively fight viruses, bacteria, and other harmful organisms. During exercise, your body releases more white blood cells, which can more effectively detect and kill pathogens.

So, why doesn’t exercise provide long-lasting benefits for everyone? After you’re finished exercising and are at rest, your body releases fewer white blood cells. The cells that were released migrate to other bodily areas, performing immune surveillance to try and rid your body of other infections.

There’s only one way you can reap the immunity benefits of exercise: you have to exercise frequently.

How often should you exercise? This depends on many factors, such as the workouts you perform. If you perform a moderate cardio activity, such as walking, aim to do this five days a week. If you perform a vigorous aerobic activity (HIIT) or lift weights, aim for three days a week.

Which exercise is best for your immune system? Both cardio and strength training are recommended.

Can Too Much Exercise Hurt Your Immune System?

Yes, there is such a thing as too much of a good thing. While exercise is essential, too much exercise can only weaken our body and cause other issues.

But what effects do excessive exercise have on your immune system? While exercise can boost your immune system, most agree that exercising more than 90 minutes at a time will put too much stress on your body. This makes your body temporarily unable to do its job.

But what if you need to exercise for long periods of time? For example, what if you’re competing for a race or a fitness competition? You can train for long periods of time without impacting your immune system.

The key is to rest. Do a little bit of exercise in the morning and a little bit at night, or exercise throughout the day. If you perform certain exercises such as HIIT, make sure you take longer rests in between movements.

Does Exercise Boost Your Immune System? Yes!

Does exercise boost your immune system? It can, as long as you exercise frequently but nit too excessively. But many people don’t know how to exercise to boost your immune system.

Don’t worry, we can help. We offer weight loss and nutrition plans to ensure you stay fit and lose weight in a healthy way. If you’re in Mill Creek, take a look at our services.

Common Injuries In The Janitorial Industry

by Sergey Kochelayev | Oct 12, 2020 | Advice, Injury, Orthotics, Wellness

Common Injuries In The Janitorial Industry

Janitors, cleaners, and others working in the janitorial industry often perform physically demanding work. These jobs can take their toll on the body, causing janitorial injuries that result in back pain, neck pain, shoulder pain, and more.

How can you relieve the pain of these injuries?

Janitorial Injuries – Back Pain

Janitorial work can often include heavy lifting and constant bending and twisting. All of this pressure and strain on your back can inevitably lead to injuries and back pain. Strained and pulled back muscles are some of the most common janitorial injuries that people experience.

Repeated lifting and bending can place strain on the muscles and spinal ligaments in your back. Muscle strains occur when muscle fibers are torn or stretched irregularly. Most muscle strains take between 4 to 6 weeks to heal, with some severe ones taking as long as 10 weeks.

But taking even 4 weeks off work is simply not possible for most people. As such, managing and relieving pain is crucial to living with janitorial injuries.

If you are suffering from back pain, a lumbar brace may be able to help you.

A lumbar brace can work to reduce back pain in several different ways. It can provide additional spinal support that improves stability, reduce pressure on your spinal structures and unload some of the weight usually placed on the lower back, and reduce range of motion, helping to restrict or prevent painful movements.

Janitorial Injuries – Neck And Shoulder Pain

People in the janitorial industry can often also struggle with neck and shoulder pain.

Similarly to back pain, neck and shoulder pain can occur due to overexertion and awkward movements leading to stretched or torn muscle fibres.

Neck and shoulder pain can also often occur due to bad posture. If you are a janitor or cleaner, it’s important to maintain good posture when performing your job. Performing physically demanding work with bad posture can quickly result in injury and pain.

If you are suffering from neck or shoulder pain, an Epsom salt bath may be able to help you. Epsom salt is a magnesium sulfate compound that has been used for healing purposes for hundreds of years.

Many people believe that Epsom salt baths provide relief by soothing muscles and reducing swelling.

Making a salt bath at home is very simple. Just add Epsom salt to warm bath water and soak yourself in it for about 15 minutes. The Mayo Clinic recommends that adults use 2 cups of Epsom salt for every gallon of water, but lower concentrations may also be effective if you find this much salt to be drying to your skin.

Are you a cleaner or janitor suffering from janitorial injuries or just simply dealing with irritating back pain, neck pain, and shoulder pain? Contact us today to find out how chiropractic treatment can help to relieve your pain.

4 Tips to Avoiding Swollen Feet During Pregnancy

by Sergey Kochelayev | Oct 9, 2020 | Advice, Injury, Pregnancy, Wellness

Avoiding Swollen Feet During Pregnancy: 4 Chiropractic Tips That Can Help

Did you know that each year 123 million women attempt to become pregnant and succeed? Are you currently pregnant, and want to make sure you avoid swollen feet during pregnancy? Or, maybe you’re currently experiencing swelling, and want to know what to do next?

In this article, explore the top chiropractic tips for keeping your feet at a normal size with no swelling. Read on to explore these tips from your chiropractic office here at Amazing Life Chiropractic and Wellness.

When Do Your Feet Swell During Pregnancy?

Swelling (edema) affects many pregnant women each year. You might notice it beginning between weeks 22-27. It’s common for it to stay until you give birth.

What happens is your body fluids increase for both your baby and you. This increased fluid accumulates within the tissues in your body.

Pressure is experienced on your vena cava and pelvic veins from your uterus growing. This can cause swelling in your feet and ankles. It can also cause swelling in your hands as well.

1. Exercise

To prevent swelling, do pregnancy-safe exercises, rest, drink plenty of water, and eat healthily. Make sure to choose comfortable shoes instead of anything too tight and restricting. Be mindful of your shoe size because some women might experience a permanent shoe size change from pregnancy.

2. Stretch

During the day, have your feet up and stretch your legs to ensure you’re keeping the blood flowing. Don’t sit or stand for too long at a time. When you raise your legs, keep them higher than your heart.

3. Avoid Socks

Avoid stockings or socks since they can restrict your blood flow. Instead, choose compression socks. They can help reduce any swelling you’re currently experiencing.

4. Reduce Salt

In the United States, many Americans eat a high sodium diet. While some might find it delicious, it can increase your risk of swelling during pregnancy.

Ensure that you watch how much salt you use, and cut down on it. Instead, choose foods that are lower in sodium content. Choose fresh herbs instead of salt for your meals.

Home Remedies for Swollen Feet During Pregnancy

To decrease the swelling you’re experiencing, choose a high potassium diet. Examples of foods high in potassium are bananas, salmon, lentils, yogurt, beans, spinach, and sweet potatoes.

If you drink coffee or tea with caffeine, you’ll want to cut back. Coffee can make the swelling you’re experiencing worse due to the caffeine. Instead, go for herbal tea or decaf coffee.

Choose waist-high maternity support stockings during pregnancy to help out. Make sure that you’re getting enough water as well. If you’re not finding relief with at home care, you’ll want to schedule a chiropractic appointment.

Tips for Swollen Feet During Pregnancy

Now that you’ve explored the top tips for reducing and preventing swollen feet during pregnancy, you should have better information to have less swollen feet soon. Are you uncomfortable from your swollen feet, and want relief?

Or maybe you’re trying to get your baby into a good position before delivery? Contact us today and we’ll come up with an action plan that’s specific to your needs.

The Most Common Work-Related Injuries That Hairdressers Face and How to Treat Them

by Sergey Kochelayev | Oct 7, 2020 | Advice, Injury, Orthotics, Testimonials, Wellness

The Most Common Work-Related Injuries That Hairdressers Face and How to Treat Them

Just about any job you can find will have some type of physical risk. The risks are obvious with manual labor jobs like construction and factory work. Even a desk job, though, is likely to lead to back pain, neck pain, and other occupational hazards.

One job that’s harder on the body than it gets credit for is the work of a hairstylist. You’re on your feet for hours at a time, and not necessarily on the most ergonomic floors either. You’re working with your arms and shoulders all day too, sometimes at odd angles.

All this adds up to a variety of work-related injuries that our chiropractic staff sees on a continuous basis. Two injuries are especially common, though: foot pain and headaches from shoulder tension.

Foot Pain

Feet were designed to take us from place to place when necessary. Our bodies weren’t meant to be standing in one place for hours on end, especially not on concrete floors. For many hairstylists, that means they end each day with sore, achy feet.

The good news is that you don’t need to grin and bear it while your foot pain gets worse. There are a few things you can do to protect your feet.

Custom Orthotics

There are specialized providers that will make custom orthotics to fit your feet. Tell them about your job and your work circumstances and they can design orthotics to support and cushion your feet throughout the day.

Foot Exercises

The right exercises can stretch and massage your feet to release the tension from standing too long. One option is the golf ball massage. Rolling a golf ball around under your bare foot will massage the hard-to-reach surfaces.

A second option is the toe extension stretch. Sit on a chair and place your left foot on top of your right thigh. Then pull your toes upward toward your ankle.

You should feel a stretch along the bottom of your foot. Hold this for ten seconds before repeating it with your other foot. Complete several reps for each foot.

A third stretch to try is the wall calf stretch. Stand next to a wall and prop up one foot so the heel is on the floor and the ball is against the wall. Lean toward the wall to feel a stretch in the bottom of your foot and your calf. Hold it for 15 seconds on each foot.

Repeated Headaches

Not everyone recognizes the connection, but overworking your shoulders can lead to headaches. The tension from your shoulders carries through into your neck and to the nerves in your head. How do you release that tension and reduce your headaches?

Yoga for Shoulder Tension

Yoga is a great way to release tension in your shoulders and neck. In fact, there are specific yoga flows for the shoulders.

Yoga allows you to do a series of controlled stretches, usually with longer holding times than typical stretches. This both releases tension and strengthens your shoulders so they are less affected in the future.

Taking Control of Your Work-Related Injuries

The work-related injuries that come from being a hairstylist can be painful and put a damper on the career you love. Instead of sacrificing your job, try the techniques above to ease your pain.

If you prefer more direct, professional treatment, call our chiropractors for help with your aches and pains.

5 Immune System Boosters All Diabetics Should Try

by Sergey Kochelayev | Oct 7, 2020 | Advice, Injury, Wellness

Your Immune System and Diabetes: 5 Immune System Boosters All Diabetics Should Try

Your immune system and diabetes aren’t friends. High blood sugar lowers your immune system, and people with diabetes have high blood sugar more often. It’s a concern that people with diabetes need to consider all year round, but especially during cold and flu season.

Does that mean you have to buy a hazmat suit and lock yourself in a sterile bubble? Not by a long shot. In addition to managing your blood sugar, there are plenty of natural ways to boost your immune system.

1. Get Choosy with Your Carbs

The first rule of living with diabetes is to control your sugar intake, but that isn’t all it takes. Other carbs can have an impact on your blood glucose levels and reduce your immune system too.

The key is to focus on complex carbohydrates like whole grains. Avoid simple carbs like those in more process foods such as pasta and white bread.

High blood sugar is the top problem with how diabetes affects immune system responses. Complex carbs will keep your blood sugar levels more stable which keeps your immune system strong.

2. Head Outside for a Workout

Take time today to go outside for a walk, jog, or even yoga in your backyard. This empowers your immune system in two ways at once.

First, exercise promotes a healthier blood flow throughout your body. Better circulation strengthens your immune system, and people with diabetes have reduced blood flow. Second, healthy sun exposure helps your body product more vitamin D which is essential for immune activity.

3. Spice Up Your Life

Most people know vitamin C helps your immune system, but did you know some herbs and spices have a similar effect? Some top spices that boost immunity are garlic, turmeric, and ginger, but there are many others.

Start incorporating more of these spices into your diet in healthy ways. For instance, include garlic in your salad dressings or indulge in healthy Indian dishes which are often high in turmeric.

4. Make an Adjustment

Chiropractic care can have a powerful impact on your immunity and diabetes alike. When you have inflammation or misalignments in your musculoskeletal system, it can reduce your blood flow. Blood vessels get compressed between bones or muscles and they can’t function their best.

A chiropractic adjustment can get your body back in alignment. That allows your blood flow to thrive and to carry your white blood cells and other immune system essentials throughout your body.

5. Hit the Hay

It’s common for adults not to get enough sleep, and in some circles, it’s almost a badge of pride. Toss out that ideology because a lack of sleep could have a serious impact on your health.

While you sleep, your body fights infections, manufactures white blood cells, and takes other steps to maintain your immune system. There are plenty of ways to modify your schedule and environment to get better sleep.

Caring for Your Immune System and Diabetes

No one likes to get sick, but if you have diabetes, a simple illness could become a serious threat to your life. The best way to stay healthy is to empower your immune system before you get sick.

The tips above can improve your immune system and diabetes at the same time. To start making positive changes, schedule a chiropractic visit with our skilled providers today.

Immune System Detox Boosters You’ll Want to Try Today

by Sergey Kochelayev | Oct 5, 2020 | Advice, Fun, Injury, Wellness

Immune System Detox Boosters You’ll Want to Try Today

A 2016 survey in the US found that 3% of Americans have either a weakened, suppressed, or compromised immune system. Some researchers even believe that the numbers are rising, thanks in large part to medical advances that allow immuno-compromised individuals to live longer.

That percentage may not sound like a lot—but when you consider that you or your loved ones could fall into that category, the stakes become higher.

Are you considering ways to support and strengthen your immune system? If so, you’ve come to the right place.

Here, we list a handful of activities that help boost your immunity. Keep reading!

1. Physical Activity

You might be wondering, Does physical activity boost the immune system? It does, and in fact, it may be one of the most natural ways to boost your immunity!

In short, regular exercise can:

Improve your mental health (not exactly immunity-related, but a great bonus)
Lower your risk of illness
Increase the circulation of immune cells
Improve your immune response
Reduce harmful inflammation

Experts recommend an aerobic activity that lasts less than an hour, done regularly throughout the week (without overdoing it). This includes everything from walking to running, attending a spin class, or using the elliptical.

2. Quitting Bad Habits

This may not seem like an “activity,” but you can make it one! Record your highs and lows, progress and setbacks in a journal or with friends to make it more fun—and to hold yourself accountable.

Some habits to consider kicking include:

Smoking cigarettes
Excessive use of alcohol
Lack of sleep (more on that later)
A poor diet

3. Getting Adequate Sleep

Resting is an activity—and let’s admit, it’s a fulfilling one!

Not getting adequate sleep is detrimental to your immune system. On the flip side, getting good sleep fosters it.

When you sleep, your body creates cytokines, which are proteins that target infection and inflammation. The fewer sleep you get, the fewer cytokines your body produces. Not only does rest produce these proteins, but it releases them, too.

Sound sleep: it’s a win-win!

4. Visiting the Sauna

The health benefits of sauna-going are enticing!

The heat from saunas can reduce inflammation, improve your immune response, and reduce harmful physical stress, which takes its own toll on the body’s immune response.

If you’re looking for ways to improve your immune function, use your local sauna for about 15 to 20 minutes tops (to avoid dehydration).

5. Checking in With Your Chiropractor

The best chiropractor will support you in your entirety—beyond the mechanics of your spine. In addition to this, chiropractors emphasize your body healing itself without the use of prescription drugs and/or surgery.

The relationship between your body’s structure and its function is undeniable, and it’s something that’s significantly studied in the chiropractic world. The bond between these two things promotes the preservation and restoration of health, as well as the body’s natural recuperative power.

So, it might be time to visit your local chiropractor and see what they have to say about your nervous system, general physical health, and stress and anxiety levels.

Don’t Wait to Boost Your Immune System

If you’ve noticed one thing about these activities, it’s probably that they’re actionable on a daily basis. Additionally, they’re relatively simple to incorporate into your day-to-day.

Your immune system greatly depends on your efforts—your good habits, your sleeping patterns, your exercise levels, and more. If you can practice these activities regularly, you’ll be glad you did.

At Amazing Life Chiropractic & Wellness, we strive to make you feel better, and we’re not just talking about your spinal health! We take a well-rounded approach that observes everything from your physical activity to your body’s general well-being.

If you’re a new patient, click here to request an appointment with our talented team. We look forward to hearing from you.

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