Wellness Blog


Give Thanks for Healthy Living

David Van : November 25, 2013 9:00 am : blog

Maintaining a healthy weight is vital for avoiding and preventing disease, but it can be challenging through the holiday season. In honor of Thanksgiving, Sigma Wellness has a few health suggestions and wisdom for making it through this tasty (but testing) time unscathed.

1. Don’t worry about the turkey.

If you’ve been committed to white meat purely for the caloric edge over dark meat, take note: the calorie and fat difference between is small. Compare: 3 ounces of white meat with skin is 160 calories and 2 grams of saturated fat, while the same amount of dark meat with skin is 190 calories and 3 grams of fat. If you love the dark meat, help yourself! If you still feel guilty, know that 4 minutes of jumping will burn of that 30 calorie difference.

2. Desserts hurt.

It may be hard to resist Aunt Ginny’s delicious homemade toffee (293 cal/two-inch square) or Mom’s fudge (233 cal/two-inch square), but consider this: it takes a 130 pound woman nearly an hour of walking to burn off those treats. Consider swapping it out for fruit cake: the large chunks of fruit take up more room per slice, and you’ll be taking in less batter.

 

Watch for more holiday health tips to come!

 

 

http://www.shape.com/fitness/cardio/5-ways-burn-500-calories-30-minutes

http://www.womenshealthmag.com/nutrition/holidays-without-gaining-weight?page=1

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Sleep Tight, Feel Right

David Van : November 18, 2013 9:23 pm : blog

We always think we know when we’ve slept wrong – we wake up one day, put our feet on the floor and are met with an acute, shooting pain in the neck or back. But it’s often not a one-time instance: we’ve been positioning ourselves incorrectly in sleep for so long that finally our bodies rebel.

One thing you may be doing to hurt yourself? Sleeping on your stomach. Opt for sleeping on your side to avoid putting so much pressure on your spine. Also, remember to flip your mattress periodically so that it wears evenly and you aren’t sinking into a rut.

Do you flip your mattress? Do you think you can break the habit of stomach-sleeping? Let us know!

 

 

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Strengthen Your Back

David Van : November 11, 2013 7:41 pm : blog

 

Whether you’re interested in recovering from an injury or avoiding one, exercising and strengthening your back is a key component of health and wellness. Two exercises you can safely do at home:

1. The Hip Bridge

Lie on your back, bend your knees, and relax your arms. Make sure your feet are flat to the floor and hip width apart. Squeeze your buttocks, lift your hips, and hold for 20-30 seconds. Slowly lower back to the floor. Repeat 10-12 times. This move helps improve core and spinal stabilization.

2. The Side Plank

Lie on your left side with knees straight. Prop yourself up on your left forearm, lightly clench your abdominals, and raise your hips (you should form a straight line from feet to shoulders. Hold for 30 to 60 seconds, and make sure to repeat on the other side. This move increases hip strength and stability, which will help protect your lower back during hip-centric activities (like the upcoming limbo marathon at your annual family reunion).

 

Sigma Wellness is an expert at rehabilitating most injuries. Before engaging in any exercise program, consult with a trained professional.

 

R. Ferber, et al. Suspected Mechanisms in the Cause of Overuse Running Injuries: A Clinical Review. Sports Health, May 2009.

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Massage Therapy – All Pro, No Con

David Van : November 4, 2013 8:42 pm : blog

As our patients can attest, massage therapy has benefits that extend beyond relaxation.

Possible health problems that can be treated with massage therapy include, but are not limited to:

  1. Anxiety
  2. Digestive disorders
  3. Headaches
  4. Stress-related insomnia
  5. Myofascial pain syndrome
  6. Paresthesias and nerve pain
  7. Soft tissue strains or injuries
  8. Sports injuries

 

Frequently partake in massage therapy and you may enjoy decreased anxiety,

enhanced sleep quality, greater energy, improved concentration, increased circulation, and/or reduced fatigue.

Schedule your massage online on our website today!

 

 

 

Bauer BA, et al. Effect of massage therapy on pain, anxiety, and tension after cardiac surgery: A randomized study. Complementary Therapies in Clinical Practice. 2010;16:70.

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