Tag Archive: Chiropractic


Any commuters out there?  Travelers?  Do you sit all day? This blog is for you!!

Remember whether sitting or driving, it is important to:

Keep your heart up!

Keep your abs tight!

Keep your lumbar (low back) curve (big sock or small pillow cann help with that)!

Get into good posture then set your mirrors/computer/workstation to your body, do NOT set your body posture to your bad workstation!

Take breaks.  This will take muscular endurance, so most of you will not be able to fix your posture in one day.  Set goals and build up strength, for example start by sitting or standing in good posture for 1min, 5 min, 10min, 1hr…etc then take a break and slouch, its ok.  This way you are in control of your body and won’t find yourself in bad posture and not know how long you’ve been there. 

Take charge and remember this is not just about feeling better (which will happen) but even more important, good posture protects and supports circulation, lung function, proper digestion and sexual function, healthy muscles, better brain function, decreased stress and better looks…and it’s free hows that for return on investment!!

Do it, do it NOW!

Your Health Buddy & Coach,

Dr. Nicholas Araza DC CCWP CSCS

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WATCH THE WEIGHT FALL OFF

THESE ARE THE TOP 10 NUTRITION RULES FOR CREATING A HEALTHIER VERSION OF YOURSELF IN THE NEW YEAR (remember there are side effects associated with health that are much different than the side affects associated with sickness, but side effects nonetheless.  For example, healthier people are more energetic, more muscular, less fat, happier, and generally more pleasant, positive and useful.)

This is for long term change, the only type of change that matters, what’s the point of losing 10 pounds this week if in a year its back and then some…long term healthy relationships is our focus.

Lets get started:

TOP 10 NUTRITION ACTION STEPS to make it simple getting started or refocused.

  1. Add, don’t take away. People often associate change with terrible loss, and that doesn’t have to be the case.  First things first –  let’s focus on being sufficient in getting enough pure foods, and not focus on what bad stuff is in your diet.  You can’t get to a positive by running from a negative…you must run toward a positive (for example, you won’t ever be rich by trying not to be poor)!  Create the life you deserve!
  2. Fruits and veggies first: Eat a fruit or a veggie before every meal.  This ensures that you will get the nutrients your innate genetics need to produce health and homeostasis in your body!  Plus, it will take up some of the room in your stomach, so hopefully you won’t be able to fit as much of the bad stuff in.
  3. Always shop on a full stomach: The battle is won or lost at the point of purchase.  It is much easier to make logical decisions about what to purchase at the grocery store when we are not hungry.  We all know that if a food makes its way into the basket, it is going to be eaten.
  4. Stay on the periphery of the store: That is where the live and healthy foods reside.
  5. Real food goes bad; if it doesn’t go bad, it isn’t good for you:
    1. The more nutrients and health in a food, the more organisms want it.  If bacteria doesn’t want your food, chances are, it isn’t food, and you should toss it.
    2. Store food has been created to be stored, not to give you health, so try and avoid foods with labels or packaging.
  6. Understand the ingredients: Real food has real, natural ingredients like blueberries and almonds.  Fake food has “natural flavorings” to trick our tongues, and chemicals to preserve them.  Usually these ingredients read something like “monosodiumdiaoxylglutamicfuranicmethylwhattheheck???”   By the way – what the heck is a “natural flavoring??”  Last time I checked, “natural” isn’t a flavor.
  7. Keep the ingredients list to 5 or fewer: The more ingredients, the more man/woman has messed with the food, and therefore, the less likely it is a real food.
  8. If it has a health claim, it probably is NOT healthy: Michael Pollan, author of In Defense of Food, explains that the loudest foods in the store (cereal boxes, dairy and juices) are often the most toxic, and the quietest foods in the store (fruits and veggies) are often the healthiest.
  9. Evaluate food choices by thinking about how you will feel post-consumption: It is absurd when you think about the 23 hours 57 minutes of pain, suffering and guilt you get when eating a donut/Big Mac/pizza, etc. for the 3 min of joy you get while eating it.  Think about what you would want to eat post-workout (for example, after you’ve just finished a really great workout, would you rather have a Big Mac or a smoothie?).
  10. There are NO failures – only feedback! Do not waste time or stress hormones on feeling guilty – look at what you eat in terms of choices, with a goal of becoming healthier.  This is not a diet (destination), it is a way of life (journey).

YOU CAN DO IT  – CREATE THE HEALTH (LIFE) THAT YOU WANT!

Create Health,

Dr. Nicholas Araza DC

Yeah I'm talking to YOU!

You may be thinking “I’m too busy with holiday prep, can’t we talk about this later maybe after Christmas or in January, yeah, in January I’ll be ready for this?”

NO.   The reason you don’t have time is the reason you need to make time!! NOW is the time you need to start preparing your immune system for battle!  Practice and preparation are not for game day – game day is about executing already mastered skills, so we need to get to work.

Your immune system is your body’s Alarm System, SWAT team, and Clean Up Crew all rolled up into one, and it needs time and training to get to optimal performance.  If you are living the life of a typical American, your immune system is like a  county sheriff in a ghost town, which is why you get sick often – especially around the holidays.

It’s time to get your defense up to LAPD SWAT Standards!!

Before HOW comes the WHY.

It is so important to have a healthy, strong immune system (and just because don’t feel sick doesn’t mean your immune system is healthy!!) because that is the system that protects you from cancers (there are cancers in your body all the time; a healthy immune system neutralizes them, day in and day out for life), auto-immune diseases, pneumonia, the flu, bacteria, viruses, colds, infections, bad food, etc.  IT KEEPS YOU ALIVE, so lets give it a chance, eh?!!

Now here’s how to get the boys in blue to top form:

DECREASE YOUR STRESS – case closed, that is all you need to do, because stress crushes your Immune System!  Imagine that was your white blood cell (WBC) in the video above and your stressed out ways made it weak and lazy and confused, so he just let that little pathogen go by.  That little sucker may replicate every 20 min so within 12 hours 68,719,476,736 of his decedents may be inhabiting your body.  This is battle, and you need to be prepared!

Let’s talk about exactly how to Destress and keep your WBC’s ready for anything!

1.  Get Adjusted – Spinal subluxations (dysfunctional joints) cause stress.

2. Exercise – Deficiency in movement causes stress (minimum of 6 days a week (anything better than nothing), to the point of moving, sweating, and panting, which can be done in just 4 minutes).

3. Eat your veggies, fruits, seeds, nuts, and healthy meats. Diets deficient in healthy-from-the-earth foods, or toxic with processed, packaged foods cause stress.

4.  Master your mental stress. I know, I know, easier said than done…but here’s how to start:  Breathing exercises, morning rituals, daily affirmations, and surrounding yourself with positive people boosts your immune system.

5.  Get some SUNSHINE. When sun hits your skin, it is able to create Vitamin D, which is a potent stimulator of your immune system (if you live in New England during the winter, TAKE VITAMIN D 1,000-5,000 IU’s).

6.  Take Your Basic 4 Supplements.  Americans are typically deficient in Omega 3 (fish oil), Probiotics (healthy bacteria), Vitamin D (see above), and an organic, whole food based multivitamin.  Deficiency = Stress, so take ’em!  For more info, click on this link.

You Need a Health Coach!!

Where are YOU spending your Time, Energy, Focus & Money?

What is your most valuable asset? 

YOUR HEALTH!  It is impossible to truely enjoy all of the wonderful things this life has to offer with out health.  Think about it, what does all the money in the world do for you if you get sick, can’t travel, can’t walk or worse can’t remember who you are.  Can you enjoy your family, your work, your hobbies without your health? NO! 

Anthing of value is worth protecting and promoting.  It isn’t good enough to have health insurance because that is only valuable in emergency situations once your health has already deteriorated.  How long would your car last if you relied only on your auto insurance for the health of your car and never serviced your car? 

Anything you wish to have more of or get better at requires coaching.  Think about it, there are coaches for everything of importance; relationships = counsilors, money = finacial advisors, sports = athletic coaches, faith = spiritual guides…and the list goes on!  So, if our health really is that important, why doesn’t everyone have a health coach?  We’ll I believe it is because our amazing body adapts to most any stressful thing we force it to (for a while), and because our cultural beliefs dictate that you shouldn’t go to the doctor unless you are sick.  That result is a nation of coachless sick people judging their health by how they FEEL.  How Dangerous!, How Inaccurate! 

This is where that “if it ain’t broke, don’t fix it” mentality has gotten us:  The World Health Organization ranked the health of the United States at 37th out of 40 of the world’s develped nations. That being said, you should also know that the US spends more $$$$$$$$ than any other country in the world on health care (really sick care), and takes over 50% of the world’s pharmeceuticals!!  (WE ONLY ACCOUNT FOR 4% OF THE WORLD’S POPULATION!!)  SAY WOW! 

Obviously our waiting until we “feel” sick mentality is not working.  Is it easier to accumulate wealth when you are broke or while you still have some working capital?  There is a HUGE difference between Health Promotion, Health Prevention and the Treatment of Symptioms.  Just like there is a HUGE difference between the Promotion of Wealth, the Prevention of Poverty & the Treatment of Poverty.

Promote, Prevent or Treat? Where do you spend your resources.

This concept is so important I used the same image here from the American Journal of Medicine TWICE.  This graphic says that although 70% of all deaths come from behaviors = lifestyle choices (how you eat, move and think), we still spend close to 98% on treating the symptoms of those poor or misguided lifestyle choices rather than addressing the cause!!!!!!!! 

This is why people need Health Coaches!  A Health Coach is someone who will not only teach you how to be healthier, but also teach you the why behind your lifestyle choices and help hold you accountable.  A coach is someone who keeps you on track, inspires you, pushes you and cares about YOU!  Our modern world is a TOUGH world to navigate let alone get or stay healthy in, which is why EVERYONE NEEDS A HEALTH COACH. 

Certified Chiropractic Wellness Practitioners are perfectly positioned for this role because we have spent thousands and thousands of hours learning how to teach and inspire HEALTH,  which is TRUE HEALTH CARE!  Our job is not to mearly treat symptoms (SICK CARE) but to educate, inspire and demonstrate what health is and help you and your family journey towards it.

Now go get coached 4 life,

Your Health Coach and Buddy,

Dr. Nicholas Araza DC CCWP

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

No Matter What You Believe,

Your Living Body IS a MIRACLE.

However,

Sometimes we forget.

Sometimes we are misled.

Sometimes we think that our body is not brilliant, magnificent or miraculous.

We can all easily get caught up in pain/discomfort and forget or even question this.

But if your really stop and think how truly amazing YOUR BODY is, you will be amazed at how everything works so well.  I mean, think about it – you pump 2,000 gallons of blood through your body every single day and don’t think about a drop.  You breath 20,000 times every day and do not think about it once.  We all go through amazing changes in our bodies from birth to adult, everyone goes through puberty at roughly the same time, and all of this happens with out any oversight, no meds, nothing – it just happens.  And we don’t question it.  Our bodies are so smart that even slightly before we start exercising, our blood pressure goes up; and if we get a cut on our finger, it heals.  HOW AMAZING IS THAT?!  On a normal day, you don’t think about even 1 of the trillions of chemical reactions that take place in your body every single second of every single minute of every single hour of every single day of every single year of every single life time… Just stop and think about that and how incredible your body and this life is.

You see, you are intelligent, you are amazing, you carry inside of you an intelligence that runs your body and all of those trillions of reactions discussed above.  Chiropractors call this intelligence “Innate Intelligence.”  It is what separates the living from the dead even though all the same parts are there…It is Innate because it is inborn – you don’t have to learn how to use it, it was there from the second the sperm and egg met that miraculously created you, and actually even before that (somehow, the sperm knew to go toward the egg).  That intelligence is carried through your nervous system, which in coordination with your endocrine system is the master regulator/communicator in your body.  Your brain, spinal cord, nerve roots and peripheral nerves make up your nervous system, and that is the big cheese, the CEO, the General, el Jefe.  All information about what is happening in the body is sent to the brain through the spinal cord, and that information is used to properly run your body.

The central nerve system is the ONLY organ system in your body to be entirely encased in BONE.

The purpose of your spine and skull areis to support and protect your nervous system, while giving shape to your body.  A solid tube of bone would have been the safest way to protect our nerve system, but that wouldn’t have been conducive to movement or life, so we have joints.  Made of much softer tissue, these joints are the inherently the weak spots in the skeletal system.  So, if a spinal bone gets jarred from its healthy position (through acute or sustained postural trauma), it causes damage to the joints of the spine.  Damage to these joints irritates the nerve system, decreasing your body’s ability to communicate within or to itself, which blocks or disrupts Innate Intelligence.  Chiropractic is so simple, it is brilliant.  Chiropractic understands that the body is brilliant, and works with it through specific chiropractic adjustments on specifically damaged joints to return proper function to the spine, as well as to remove the irritation to the nervous system, unblocking your body’s life force.

This is why chiropractors do not claim to treat any specific disease, but get tremendously amazing results with many.  We restore proper communication to the body, making it healthier, and  HEALTHY BODIES DO NOT HAVE SYMPTOMS.  Symptoms are signals telling us that there is something wrong that needs our attention.  Not alarms to be turned off with medications that dampen alarms.  You get hungry and thirsty because you are getting low on fuel and water that is essential to run your body.  What if there was a medication you could take when you felt hungry or thirsty, so you wouldn’t have to be bothered with eating or drinking?  How long do you think that would work for?  It is the same thing with other symptoms!  A headache, sciatic pain, breathing problems, poor digestion,etc., are not just bothersome symptoms that need to be quieted with medication – they are telling you that something is wrong and needs to be dealt with by finding the cause, not just eliminating the symptom.

The body is amazing and I have always been fascinated with it, which is why I began studying it 12 years ago.  I have been led down a path to chiropractic by asking this question:  “How can I make my body as healthy as possible?”  I was open-minded the whole time, and have found out a few times that what I had learned was wrong.  As of now, through much trial and error, I understand that everyone must have a chiropractor on their health team, just as I understand everyone requires good, natural, from-the-earth foods, plenty of exercise and positive self talk and gratitude with a support group or tribe.  This is what I do for myself, and it is what I recommend to my family, friends and patients – because this is what all of the research points to when I ask “How to be the healthiest person?”  This may change, but for now this is my best recommendation as a health coach.

I hope you get your spine checked soon.

Love,

Dr. Nicholas Araza DC CCWP

Choice is YOUR Weapon

Everybody knows that we are what we eat; it isn’t too big of a leap to also understand that the foods we chose to put into our mouths eventually become us (our hearts, brains, legs, skin & eyes). It should also make sense that the quality of the foods we eat is important, and differences in not only what we eat but the quality of it will causes different genes to be expressed, changing not only our phenotype (appearance) but also our physiology (the way we function). But did you know that your thoughts shape you in a very similar way. Depending on how you think, you can actually turn on & off genes in your body, causing a completely different expression of your appearance and function. That’s right, you can, in a sense think yourself healthy (and the side effects of being healthy contain but are not limited to: increased energy, better mood, better looks, better digestion, healthy skin, happier, faster, stronger, no inflammation, decreased sensitivity to pain (tissue damage)…and on and on.)

To your nervous system, thoughts are very much like movements, the more often you think a certain way, the better you get at thinking that way. It’s similar to becoming coordinated in a specific movement like shooting a basketball, the more you practice the better you get. This is because of a process called neurosensitization, nerves that fire (are used) often get bigger and require less stimulus to fire. It is a lot like carving a trail through a dense forest, after the first time through there is still much brush left and the trail probably isn’t clear, but after thousands of people have used it, the trail is there, and it is much easier to use. This analogy will also help you understand why you cannot change your thoughts by trying NOT to think of something. Your brain is very good at creating new paths, but it cannot get rid of old ones, just like with the forest, you can create new trails, but only time will cause that original trail to fade.

Why is this important? If you continuously think negative, harsh, contemptuous & hurtful thoughts, those thoughts not only become easier to think, they actually cause stress & trigger the amygdala (stress & anxiety center in your brain) to release stress hormones. Stress hormones are released in response to a stressor (whether negative thoughts, a hungry tiger, angry boss, nutrient deficient lunch, emotionally deficient relationship…etc). Those stress hormones cause breakdown in body tissues to provide ample energy and other changes to promote surviving that stressor, so that you can get back to a restful state. This is an amazing & life-saving system for acute (short term) stress (hungry tiger, deer to hunt..etc); however, this is a terrible & life-taking system for chronic (long term) stress. We now live in a modern world that is void of most acute stressors, and is FULL of chronic stressors, and this is why 75% of the deaths in North America are from lifestyle disease each year.

The good news: knowledge is power, and you can actually think yourself healthier, thoughts that are positive, healthy, happy, affirming, confident…etc (thoughts that are pure and sufficient and that go along with our innate values) have a calming (normalizing) effect because they cause the release of certain neurotransmitters (chemical messengers) that block stress and normalize our physiology. How awesome is that?!

“The left prefrontal cortex can inhibit the stress response by releasing GABA at the amygdala in response to a positive (homeostatic) emotion. This is profound! What this means is that we, as humans can consciously choose to react differently to stimuli and thus control our stress levels.” –Innate State of Mind P28

“Under normal conditions SEROTONIN is released to inhibit the activity of the noradrenergic (stress) cells of the locus cerleus (anxiety relay center) that lead to anxiety. However, under chronic stress serotonin production cannot keep up and the result is that serotonin levels drop. The result of chronic increased noradrenaline and decreased serotonin levels is that people get depressed, feel irritable, tired, and listless, have problems sleeping, get tension headaches…etc.” –Innate State of Mind P30

What this means is that depression is a symptom of chronic stress and unhappy/negative thoughts and not the other way around. It is often specifically related to the chronic stress from habitually negative thought patterns that have been engraved in the nervous system. This is why drugs like SSRI’s (selective serotonin reuptake inhibitors) treat the symptom by changing brain chemistry, but do not address the cause (a drug will never create a healthy thought pattern).

We must create sufficiency and purity with our thoughts just as we must with our diets and exercise/movement patterns.  It can be a slow process, just like going from a 300 # extremely unfit person to a shredded 175 # fitness guru, but you can do it!  Focus one step at a time, one meal, one work out, one thought at a time.

I believe in you, it’s worth it and you can do it!

Action steps:

Own the consequences: Understand that thinking negatively (you’re stupid, ugly…etc) has a very harmful effect on your health, while thinking positively (you’re smart, beautiful…etc) has a very helpful effect on your health.

Write down in detail how the person you want to be would act, what they would do, how they would think, and what choices they would make, and then start acting, doing, thinking and choosing like they would.

Practice accessing happy memories when you are not in crisis. THIS IS HUGE! Get neurosensitization going on positive thoughts, so that if you find yourself in crisis you can access positive thoughts much easier & break the cycle much faster.

When you catch yourself thinking negative, don’t feel bad or guilty, just focus on something else, what you are thankful for (best & easiest one), your breathing, counting telephone poles, think of a happy memory or place.

Exercise – “relieves muscle tension and increases serotonin and GABA – and (↓) the trait of anxiety. Exercise gives neurons everything they need to connect…” –Spark p 95 Ratey

Get Adjusted – Chiropractic Adjustments improve reduces stress, and less stress = more health!!  Reducing your stress anywhere helps your overall health everywhere.  Get your spine checked ASAP!!

Choose 4 Health,

Love

Your Health Buddy

Dr. Nicholas Araza DC CCWP

On May 26th of this month (Wed @ 645pm) I will be teaching a power workshop in Room 221E of the Cummings Center on the all important topic of Mastering Our Stress.  I will be covering 3 major topics, one of them is controlling our re-actions, which allows us to control our physiology & our hormones, making our lives easier.  Who wouldn’t go for some of that?  Since none of my far away buddies can make it, I will be reposting the 3 main topics here on my blog for you all.  This blog has been repurposed for this reason.  Enjoy

ANGRY DRIVERS Angry Drivers…

Don’t let it them get you.

 You know the one thing these two rage-filled drivers have in common?

 They probably don’t know each other and most likely will never see each other again.

 Think about it – so often in our lives, we let total strangers dictate our physiology (our function, the state of our being).  People who have NO business having any control over us whatsoever are given the power to change our physiologies. And I want to be clear here, we give them that power. Only you have the power to choose how you react to a situation. Most people like to feel like they have control over what is going on in their lives, but in reality the only control we ever have lies within our ability to control the way we react to life. This is why when two different people get in the same auto accident, one person will be angry, upset, and have his day ruined, while another person in the same accident will be thankful that he is alive and grateful for another chance.

 How we react has a much larger impact on our life than we think.  It actually affects our biochemistry and can lead us down a path to disease. You see, our body reacts to stress in the same way, whether the stress is physical (tissue damage), chemical (toxic food or any drugs), or emotional (negative thoughts, fear, anger).

 We release certain stress hormones (fight or flight) in our body to deal with these stressors and these hormones are basically the same no matter the type of stressor. So the hormones released when you see a wild hungry tiger in your bathroom are the same hormones released in your body when some bonehead (stressed out father who had an argument with his wife, feels bad about missing his kid’s baseball game, and is late for work)  gives you the finger. Sure, there will be a different amount of hormones released based on the imposed threat or aggravation, but the chemical reaction is the same. Let’s keep in mind we were designed for those types of rare but intensely stressful events (ie tigers) where we would expend a ton of energy (usually in order to keep living) to deal with those hormones.  Now we rarely have those intensely stressful events, but chronically have the small anxiety-inducing events such as:

 Work, money, kids, siblings, spouses, junk food, supplements, prescription drugs, recreational drugs, accidents, exercise, subluxations, girlfriends, boyfriends, the guy who flipped you off on way to work, traffic, the copier, bills, computers, technology in general, death, illness, friends, enemies, travel, dinner, the gym, smog, school, mom, dad, fashion, thinking about that guy who flipped you off earlier that day, politics, religion, taxes, email, pollution, etc.

 Unlike the tiger example, most of us today deal with these stressors with no huge output of energy – instead, we are left with the consequences of stress hormones wreaking havoc on our bodies. Lucky us.

 But wait, I thought the fight or flight response is a good thing…what’s the deal?

 If there is a tiger to run from or a wooly mammoth to hunt, it’s a GREAT THING, but if it is your housemate forgetting to do the dishes or the drive to work bringing you to a boil, it is a BAD THING.

 The Deal: Stress hormones (cortisol and catecholamines) are released to deal with stress, and what they do is basically break down our bodies in order to put huge amounts of energy molecules, wound repair substrates, and a host of other immediately life-saving chemicals into our blood stream.

 The Catch: long term use of this short term system KILLS YOU.

 CONSEQUENCES OF STRESS (fight or flight):

 Increased LDL and Decreased HDL (that’s “the bad” and “the good” cholesterol)

Increased Insulin Resistance (that’s diabetes)

 Increased Inflammation (that’s pain, arthritis, blocked arteries, heart attacks, skin and allergy issues, etc.)

 Decreased Immune System Function (let’s talk about this for a minute…your immune system is incredibly costly in terms of energy required to run, so during a stressful event, your brilliant body does what it needs to in order to survive and turns down/off that system. That is perfect, hoping you get away from the tiger into a rest and recovery situation where it can then be reinstated. That is not perfect in today’s world, where we rarely get away from our stress, and our immune system stays off or down.  This is why STRESSED PEOPLE GET SICK MORE OFTEN…it’s not that they encounter more germs!

 Increased Excretion of Calcium and Magnesium (that’s muscle and organ cramps, fatigue and increased blood pressure)

Increased Heart Rate and Blood Vessel Constriction (that’s high blood pressure, heart failure, heart attacks, macular degeneration, circulation problems, etc.)
 
ADD IT ALL UP…it SOUNDS LIKE LIFESTYLE DISEASES TO ME!  And lifestyle diseases are what’s killing 75% of all Americans.
 
THE BEST METHOD OF CORRECTION IS TO ADDRESS THE CAUSE  (I.E. DEAL WITH THE INCONGRUENT (STRESSFUL) LIFESTYLES), NOT TO MASK THE SYPMTOMS WITH DRUGS.  Forcing our hearts to beat less forcefully (high blood pressure) with drugs will never make a system thirsting for energy any healthier – it will only add the stress of the toxic drug and make it work harder to get that energy (more stress).  This is why mortality rates do not decrease with blood pressure drugs (they actually increase!!).
 I want to now focus on the red underlined part of one of the previous paragraphs because besides what mom says, this is what really makes humans so special. That’s right – we are so dang smart that we can actually think back on past stressful events and relive them.  Yep, the same hormones will be released in response to thinking about stressful events as they were during the actual events themselves.

 Negative self talk (and emotional stress) stimulates the amygdala (stress and anxiety center in the brain) and causes the eventual (like seconds) release of stress hormones from your adrenals.  The net result over time is lifestyle disease.  However… we can stop it.  Positive self talk, adjustments, and exercise halt this stress express in its tracks. Movement in the joints causes positive stimulation to your brain and hinders the negative.   The net result over time is a healthier, stronger, sleeker, and better you!

ACTION STEPS: The best part of this system is that we have control over it.  It isn’t easy, but it is simple.

1.  Positive self talk is key, and realizing the ridiculousness of the situation you are in and what good that can come out of it also helps (I now get more agitated at myself for getting agitated at other drivers than I do at the other drivers!….this is a slow process).   I often think about how I don’t know the other person, and ask myself why I would let them have this kind of control over my life/thoughts, etc.

2.  Don’t focus on it, get your thoughts on something you are thankful for, and the agitation will slip away.  Also try not to talk about it (much) later that day because that just feeds into the negative energy.

3. Ask yourself whether you will even remember this next week , in a month from now, a year?  If the answer is no, it’s probably not that big of a deal and you should let it go.  Thinking about it in that way makes this process easier (this one helps me personally in a HUGE way).

4.  Take a deep breath and count to ten.  My dad has been telling me to do this since I was able to understand words, and now I know why that helps.  Diaphragmatic (deep) breathing is how we breathe during rest and repair, so it helps shift our physiology back to one of healing.

5. Smile. It really does make you happier.  Look in a mirror and smile your face off, and you will feel better.  I thought this was bogus, then last week I went into the bathroom to try it out and came out laughing it was such a good time.  Seriously though, I was smiling so big I think some of our patients must have thought I was crazy.

6.  GET ADJUSTED.  Subluxations (improper joint motion compromising nerve function) cause stress (amongst a whole host of other things), and correcting subluxations removes stress.  It’s so simple – just go do it!

7.  EXERCISE.  Exercising moves joints, which leads to decreased stress… and there are about a zillion other reasons to do it, including one of my favorites:  you become dead sexy.  Enough already – just go get it done!  I’m serious – get up right now and go run, squat, swim, play tennis, throw a Frisbee, move around like a kid, play in the grass.  Just go do it…get out of here!  Go GO GO!   WOOOOOHOOOOO!

Love you guys!

Control Your Physiology 4 Health

Dr. Nicholas Araza DC  CCWP

Control Your Morning = Control Your Day

Last week at our practice, I had the opportunity to teach Morning Rituals, one of the key activities we wellness doctors do each morning to get the MOST out of our day.  Our day starts early, so the rituals began early, 530 a.m. to be exact, and if I may speak for the few brave souls who participated, we had an awesome experience!  So awesome in fact, I have decided to continue this practice at the practice throughout summer while we have light.

Now for those of you who find idea of 530 am more stressful than the reward of the awesome feelings of gratitude and community that we all felt last Friday, OR YOU LIVE TOO FAR AWAY,  I do not judge you; however, I still want you to be able to participate, so with this blog I will be sharing some of the activities that guarantee to get your day started off in a much different and better light.

Step 1:  Stretch. (1-2min)

Have you noticed what every other animal in the animal kingdom does when they wake up from a snooze?  Whether arising from a nap or a 10 hour sleep-fest, every animal, save one (human beings) stretch upon arising from slumber.  Think about it, your cat, your dog, the animals on the discovery channel….they all give a little stretch & a bend, to wake up their musculo-skeletal & nerve system, which allows them to fully wake up and begin their day.  Your body undergoes a HUGE shift in its physiology when going from sleep to wakefulness; a stretch will get things moving, increase positive stimulation to your nervous system, allowing it to finish its preparations for your day?!!  This doesn’t have to be long or drawn out, just a quick minute of moving and doing what feels good will give you a better shot @ an awesome day.

Step 2: Herd your thoughts & control your mind. (5-10min)

There are many ways to meditate, the simplest that I have found is breathing.  The simple act of concentrating on your breath is a form of meditation that can be practiced anytime and anywhere.  Get into a comfortable position (good posture is the best) & the simply focus on your breath and let all the other thoughts drift away.  Actively think “I am breathing in, I am breathing out,” keeping your breaths slow and controlled breathing deep into your belly. Practice for 5-10 minute, keeping in mind: IT WILL BE DIFFICULT AT FIRST.  You must border collie your thoughts and always come back to your breath.  This will get easier the more often you practice.  (if you find yourself off track, don’t bother getting upset, just realize you are now thinking about what you are going to have for lunch tomorrow and return to thinking about your breath).

Step 3: Nourish Your Spine – Spinal Hygiene Exercises (5min)

Your spine protects and supports your nervous system, the master communicator in your body.  Your nerve system is responsible for regulating everything from digestion to breath & circulation.  Your spine also gives support to your vital organs & gives your muscles a place to attach to allowing for movement, and movement is life.

“…The vertebral column; (which is) undoubtedly the most neglected vital organ in the human body.” JMPT 1985.

Practicing Spinal Hygiene Exercises & Life Extension Exercises will take your spine through its natural range of motion keeping it & you healthy, as well as stimulate proper posture, which can add life to your years & years to your life.  Check out the links to the videos on these exercises for more.

Step 4: Daily Affirmation (1-3min)

There is nothing more empowering than an awesome daily affirmation first (4th) thing in the morning.  Come up with your own or use the one I use/modify from the masters circle, but it should focus on giving thanks for the day, your abilities now and in the future, and your drive for kaizen (constant and continual self improvement).

Step 5: Attitude of Gratitude

This is the simplest and best part of my morning rituals.  After this final step I am ready for the day and feeling fantastic.  It is a simple fact that our minds can only hold focus on one thing at a time, sure you can shuffle the focus from item to item, but we can really only concentrate on one thing at a time.  So when you are being thankful, everything else just melts away and the day seems a little brighter.  (This can be done at any time especially when you need a pick-me-up, works way better than chocolate!)

First focus on all of the things you are thankful for that are currently in your life. Be specific and say it out loud (even if you have to whisper).  Specify family members and their attributes that your thankful for, your friends, your health, job, the food you ate yesterday, the birds that you are seeing…etc anything is fair game, just say what you are feeling grateful for.

Second, focus on all of the things you are thankful for that are coming into your life. It is an act of manifestation, by bringing what you want to the forefront of your mind.  Whether its your parents’ health, a promotion at work, a new PR at the dead lift, your brothers business success…anything you hope for, but again be specific.

Take a few breaths, smile and have a great day!!

Give Thanks 4 Health,

-Dr. Nicholas Araza DC CCWP

Buuuuuuuuuddddddiiiiiiieeees! (that's buddies for long)

So, I finally did it, I started my very own blog and since you are here you know it is called Your Health Buddy.  If you know me, I know what you are thinking, “that is a perfect title for your blog.” And, after much deliberation, I agree with you, it is perfect.  Friendship (buddyship, buddydom) is at the core of my being, and has been ever since the end of high school and beginning of college where I found myself roaming the halls of my dorm, doing whatever I could to stay out of my room due to some irronically less than friendly roommates.  So, I found myself in the rooms of pretty much every other freshman in the hall (shout out to Santa Cruz dorms, UCSB fall 99’).  Most of my dorm-mates were awesome and I quickly became friends with many of them.  That was when the term “buddy” entered my (& Dan Buddy’s (& countless subsequent buddies since then, although many of you have tried, and will try to fight it ;)) vocabulary where it took hold and has been pretty much a staple ever since.  It’s just so gosh darned versatile….buuuddy, budy, buuuuuuddddy.  You know, yooouuu know.

Fast forward about 11 years, I have finished undergraduate and graduate school and now work in one of the largest chiropractic & wellness practices in the world with some of the best doctors & most passionate educators I have ever met.  I have earned a doctorate degree in chiropractic as well as a few certifications in the strength, health & wellness sciences that gives me a HUGE amount of life-saving knowledge that has changed my life as well as the lives of many of my family, friends & patients’ for the better, almost certainly improving the quality and quantity of their lives and their family/future families lives.  Now, I know I am only 25% done with this crazy thing called life, but I can tell you that the information I have come across and keep coming across has allowed me to see no decline in health whatsoever; in fact, I can honestly say that every single year I am healthier, stronger, smarter, better looking, more positive and even happier to be alive, and I see no end of that upward swing any time soon if ever.  (There may be an eventual decrease in strength, but not in health, intelligence, positivity, or usefulness.)  Did I mention really really ridiculously good looking too? ;-p

Simply put, I love teaching.  I love helping people get healthier, I love spreading information about health, wellness & any life improving information that I have come across, which is why the Blog of Franson Chiropractic has been such a blessing.  During the past almost year and a half at the practice and on the blog, I have had a wide open forum and more importantly the encouragement & guidance to begin to disseminate the MASSIVE AMOUNT OF INFORMATION that I have gathered throughout the past 9 years of school, thirty something educational seminars all over the country & world, and thousands upon thousands of hours reading health, wellness & self improvement information.

So this brings me to my own blog, with the awesome (stop it, I’m blushing) name “Your Health Buddy.”  (Shout out to my brother (aka “bruddy”) for its creation, yeah Bro & my GF for her support & inspiration with her own awesome blog, I love you both!!)  You see, most of my buddies ask me health questions from time to time, and so I am going to use this forum to answer their and your (new buddies) inquiries as well as post about any awesome life-saving, life improving information that I come across or have come across.  I’ve always had a personal motto of making the world my buddy because I love the world, and I love my buddies, and I love making buddies become buddies, and more importantly I want them (YOU) to live long, fruitful, healthy and happy lives because they (YOU) deserve it!

STAY TUNED

Love,

Your Health Buddy,

Dr. Nicholas Araza DC CCWP CSCS