October is National Chiropractic Health Month!
More than 60 percent of adults in the United States are either overweight or obese, according to CDC statistics, and obesity is associated with an increased risk of diabetes, hypertension, heart disease, and some types of cancer. Yet losing weight can be a struggle, and many people wonder where to begin. The answer for some may be in the office of a doctor of chiropractic (DC). DCs offer natural approaches such as specific exercise recommendations, dietary advice and hands-on care to help keep people active and able to achieve their weight-loss goals.
In honor of National Chiropractic Health Month, ACA offers tips for a healthier lifestyle:
 Start small. If all you can manage is a five-minute walk, do it. Eventually, you'll be able to work your way up to 30 minutes or more, and you'll be taking a big step toward maintaining the flexibility and mobility of your joints and burning calories at the same time.
For those on a time crunch, take short breaks from work. Simply getting up from your desk and walking around the office or the parking lot, or going up and down the stairs a few times, is enough to get your blood flowing and to trigger feel-good endorphins to get you through the rest of your day.
As for your diet, choose foods high in fiber—fruits and vegetables, whole grains and legumes—as fiber curbs hunger. Also reduce your simple carbohydrates—candy, pizza, chips, cookies and bread that is not made from whole grains. In some people, simple carbohydrates can trigger overeating, as well as blood-glucose slumps, which can lead to fatigue, headaches, craving sweets, depression, irritability and a host of other symptoms.
Keep a good variety of low-calorie snacks available to satisfy cravings. Having carrot sticks, apple slices, whole-grain granola, fruit and raisins on hand can prevent you from running to the snack machine or picking up fast food. |
Setting the Record Straight: Children, Strength Training and Weightlifting
 When children are overweight, it’s best to focus on becoming healthy rather than on losing weight. Experts agree that increasing physical activity is the No. 1 way to battle childhood obesity. Remember, however, that activities that adults may prefer—such as working out on a treadmill for 30 minutes—may not excite a child. Some experts found strength training programs to be popular with overweight children. The benefits of strength training are numerous. Through neuromuscular education, children can gain strength, improve bone mineral density, lower cholesterol and even reduce the risk of injuries. Read more.
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Additional Weight Loss Information
Look for more weight-loss and nutrition tips on the National Chiropractic Health Month Web site at www.acatoday.org/NCHM/Patients.html. In addition to learning about reading nutrition labels, how to control portion size and the dietary guidelines for Americans, you’ll also have access to the following fact sheets
- Exercise, the Easy Way
- Healthy Foods, Healthy Weight
- Stress, Emotional Eating and Weight
- Fun Ways to Get Fit (for kids!)
- Help Your Child Get Fit
- Staying Fit as You Age
- Tips for Healthy Aging
- Understand Your Body Mass Index
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