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Health Made Easy

De: Dr. Jason Jones
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  • Healthy Families Made Easy is a podcast created for moms and dad looking to grow and sustain a healthy family. Weekly conversations with leading experts in the field of family health and wellness designed to share challenges, encouragement and help you find simple solutions for your health and improving the lives of your family by making your health a priority.
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Episodios
  • Hydration Revolution: Why Drinking Water is Taking Over America

    Hydration Revolution: Why Drinking Water is Taking Over America
    Jul 23 2024
    A new trend shows that more Americans seem to carry bottled water everywhere they go these days. The trend results from the recent hype on the benefits of drinking water, which has seen more Americans dump soft drinks and embrace water drinking as a lifestyle. Though the common suggestion to drink eight glasses a day is not based on scientific evidence, the fact remains that drinking plenty of water has a significant impact on your health. What is Hydration? Hydration involves the body's ability to absorb water. Water is a vital liquid in the body utilized by every cell, tissue, and organ to perform different functions. In human health, hydration involves maintaining the correct balance of water and electrolytes. The human body comprises 60% water, which is vital in many essential bodily functions. Water absorption is primarily done through drinking liquids, preferably water, but around 20% of our intake comes from food. You could wonder why you should keep drinking plenty of water every day. The reason is that your body continuously loses fluids from urine, stool, skin evaporation, and breathing. You can become dehydrated if your water intake does not match your output. Therefore, daily intake of plenty of water is essential for your overall good health. The incredible benefits of staying hydrated Staying hydrated has significant benefits that include: · Promotes proper functioning of the brain Approximately 75% of the brain is water, susceptible to hydration status. Mild dehydration affects various aspects of brain function, such as concentration, alertness, and short-term memory. It is also linked to other negative effects, such as mood swings, headaches, fatigue, and anxiety. Maintaining regular and adequate hydration helps prevent headaches and migraines and promotes overall neurological health. · Improved physical performance Hydration plays an essential role in muscle function. Proper hydration helps maintain cells and blood volume, providing nutrients to the muscles and helping remove waste products like lactic acid. Good blood volume is essential for circulating oxygen and nutrients for energy production. It also plays an indispensable role in regulating body temperature during physical activity. Experts explain that mild dehydration can compromise aerobic capacity, strength, and endurance. After strenuous activity, rehydrate for faster recovery to help replenish fluids lost through sweating and prevent post-exercise muscle cramps and fatigue. · Improves digestion and nutrient absorption Hydration is essential for healthy digestion. Water helps break down food so that the body can easily absorb nutrients. Water also helps prevent constipation by softening stools and moving eaten food through the intestines. · Promotes kidney function and urinary health The kidney regulates bodily fluids and filters waste from the bloodstream, passed out in urine. Adequate water intake helps dilute the salts and minerals in urine that can form kidney stones. Hydration also helps support health by continuously cleaning the urinary system, thus preventing infection. · Helps reduce stress and fatigue Experts explain that dehydration increases the body's primary stress hormone, cortisol. Therefore, ensuring optimal hydration helps promote the smooth running of physiological processes in the body, reducing potential stress causes. Dehydration causes feelings of fatigue because it affects the flow of oxygen and nutrients to the muscles and brain. Adequate hydration helps maintain energy levels and prevent dehydration-induced fatigue. · Helps in weight management Hydration helps manage hunger and satiety, which in turn promotes weight management. Water takes up space in the stomach and gives a feeling of fullness. Water also helps increase metabolism, enhancing the body's ability to burn calories efficiently. · Maintains healthy skin Hydration helps maintain the skin's elasticity and softness. Dehydration can lead to dry, tight, and flaky skin and cause fine lines and wrinkles. Embark on a journey of hydration today and enjoy the incredible benefits of staying hydrated! If you need more information about hydration's health benefits or have any questions, consider contacting Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.
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    8 m
  • 10-Minute Daily Walk: The Ultimate Solution for Busy Lives & Better Health

    10-Minute Daily Walk: The Ultimate Solution for Busy Lives & Better Health
    May 28 2024

    We live in a world where most people are either working from home or sitting at their office desks all day. With a lot of work and family commitments, it even gets harder to get time to go to the gym. Lack of time for exercise is the most common excuse for our physical unfitness, which puts our physical fitness and health at risk.

    But the truth is, we don’t need a lot of time to exercise. All we need is 10 minutes a day, and we will be healthier. And the perfect way to get started is walking.

    Benefits of a 10-Minute Daily Walk

    Have a look at some of the health benefits of walking and why walking should be our best partner for overall good health:

    1. Promotes Heart Health

    Walking helps improve heart health by lowering blood pressure, regulating blood sugar, and lowering cholesterol, all of which are major risk factors for heart disease.

    2. Helps Maintain a Healthy Weight

    A brisk walk a day can significantly help you burn calories by increasing your metabolism. Increasing your speed allows you to burn more calories than if you strolled at a moderate pace. You can start small before gradually working up to 10,000 steps a day.

    3. Boosts Brain Function

    Walking helps to improve concentration, attention span, and focus. Exercise increases the level of brain-derived neurotrophic factor (BDNF), which helps preserve the health of existing neurons and create new ones. Research shows that people who frequently walk in a week have more efficient decision-making abilities and better brain function. Experts explain that these benefits are a result of increased blood flow to the brain that occurs with exercise.

    4. Reduces Risk of Chronic Diseases

    Studies show that walking can significantly help reduce one’s risk for a variety of chronic diseases like obesity, type 2 diabetes, hypertension, sleep apnea, major depressive disorder (MDD), and gastroesophageal reflux disease (GERD).

    5. Reduces Stress

    Are you feeling frazzled or overwhelmed? Get out and take a walk. Walking helps reduce the stress hormone cortisol, which allows one to feel less stressed and more relaxed.

    6. Improves Sleep

    Walking regularly can help you sleep better at night. Physical activity naturally boosts the effects of melatonin, the sleep hormone. Studies show that healthy adults who walk daily report positive impacts on sleep quality and length.

    7. Reduces Joint Pain

    Most physical aches and pains result from tightness. When muscles, tendons, ligaments, and fascia aren’t used, they get tight, resulting in pain, especially in the lower back and joints. Walking helps our bodies stay flexible, limber, and pain-free.

    Walk for Your Health

    Don’t hide on the excuse of not getting time to exercise anymore. There is always a way to find 10 minutes out of your busy schedule to get out in the fresh air for a walk. It could be leaving the car behind when you pop to the local shop, getting some fresh air at lunchtime, or taking your dog for a brisk walk.

    If you need more guidance on how staying active can benefit your health, how to start walking, or how to stay motivated, talk to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.

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    6 m
  • Unlock Better Sleep: Practical Tips for Overcoming Insomnia Naturally

    Unlock Better Sleep: Practical Tips for Overcoming Insomnia Naturally
    May 21 2024
    Have you experienced trouble sleeping at some point in your life? Well, it is common among many people, especially adults. This is mainly triggered by the many factors that interfere with a good night’s sleep, like work stress, illnesses, and family responsibilities. But when insomnia persists day after day, it can become a real problem. Consistent lack of quality sleep can make one tired and moody and have severe effects on one’s health, like increasing the likelihood of developing type 2 diabetes, obesity, and heart disease. Most people who have had trouble falling asleep or staying asleep tend to turn to sleep medications to help them have restful sleep. However, these drugs can have side effects like headaches, drowsiness, strange dreams, dizziness, appetite changes, and abdominal discomfort. But the good news is that you can adopt habits that help you fall asleep quickly, stay asleep longer, and be more energetic and productive during the day. Have a look at some of the simple tips! · Set and stick to a sleep schedule The body’s circadian rhythm functions on a set loop that aligns itself with sunrise and sunset. Therefore, it is essential to have a consistent sleep and wake time to help achieve long-term sleep quality. Studies show that people who have irregular sleep patterns alter their circadian rhythm and levels of melatonin, which signal the brain to sleep. The recommended amount of sleep for healthy adults is at least seven hours. Set at least seven to eight hours of sleep and ensure you go to bed at the same time every day, including weekends. Consistency will help the body adapt to a sleep-wake cycle that gets you well-rested. · Be smart about what you eat and drink What you eat and drink during the day significantly impacts your sleep. Some of the essential things to pay attention to include; v Focus on a healthy diet: Your eating pattern has a significant impact on your sleep pattern. For instance, a Mediterranean-type diet that is rich in vegetables, fruits, and healthy fats, with a limited amount of carbs and red meat, may help you fall asleep faster and stay asleep longer. v Don’t go to bed hungry or stuffed: Going to bed hungry or immediately after eating a heavy meal within a couple of hours of bedtime may cause discomfort, making it difficult to fall asleep. v Limit caffeine and nicotine: Caffeine and nicotine have a stimulating effect that takes hours to wear off and can interfere with sleep. v Avoid alcohol before bed: Although alcohol may make you feel sleepy at first, it affects your long-term sleep cycle, especially when you have not taken any alcohol. v Avoid drinking too many liquids in the evening: Although fluids are healthy for your body, drinking lots of fluids at night may result in frequent bathroom trips, affecting your sleep pattern. · Improve your sleep environment A peaceful bedroom environment sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Keep your room calm, dark, and quiet. Some of the tips you can adopt include; v Keep noise down: Avoid music in your bedroom. To eliminate noise from other people in your household, neighbors, and traffic, try masking it with a fan or sound machine. Earplugs can also help. v Keep your room cool: You can sleep better in a slightly cool room that has adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep. v Ensure that your bed is comfortable: Your bed should allow you to stretch and turn comfortably without becoming tangled. If you wake up complaining of a sore back or an aching neck, consider different levels of mattress firmness, foam toppers, and pillows that provide more or less support. A comfortable bed will help improve your sleep position. v Reserve your bed for sleeping and sex: Avoid working, watching TV, or using your computer, phone, or tablet in bed. This helps your brain to associate the bedroom with just sleep and sex, which makes it easier to wind down at night. · Exercise Exercise increases the effect of natural sleep hormones like melatonin. Consider a daily brisk walk and enjoy better sleep at night. However, it is important to watch the timing of your workout. Exercising too close to bedtime can be stimulating. Instead, consider morning workouts that expose you to bright daylight. · De-stress Piled bills and a long to-do list can easily stimulate your stress levels, activating the fight-or-flight hormones that work against sleep. Learn to resolve your worries or concerns before bedtime by jotting down what’s on your mind and then setting it aside for tomorrow. Basic stress management tips like getting organized, setting priorities, and delegating tasks might also help. To relax, try meditating and deep breathing exercises. Know when to seek help from a professional! If you often have...
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    10 m
Medicina Alternativa y Complementaria Hygiene & Healthy Living
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