November 2021 Newsletter

(MY) TIMES THEY ARE A CHANGIN’

Hello dear friends and patients, December 1st will mark the 30th anniversary of me signing a lease to practice chiropractic in the Tarzana Square.  It was my intention to close this office November 30th, but I have modified my plans instead.  Beginning December 1st, I will only be working on Wednesdays in Tarzana and continue to see patients in Thousand Oaks on Tuesdays, Thursdays and Saturdays.  I will be available (as much as possible) from 7:30 am to 5:30 pm on Wednesdays.

For many of you who come in once a month or once a week, this won’t be much of an inconvenience, but for those of you who like to call in the day of or the night before, please try and time your injuries for Tuesdays or Wednesday mornings.  Otherwise, I will be happy to refer you to my two very capable associates, Drs. Perez and Fakhoury, on the other days.

I love being a chiropractor and hope to practice for many years to come, but I have come to that point in my life where my family could use more of my time, and for those of you who know about our recent tragedy, more time with my grandsons.  So, I’m going to be around to serve you, just in a limited capacity.  Keep doing your exercises, come by for a visit, and stay well.  Dr. Ben

What happens to your body when you start exercising regularly/The Human Body:  https://www.youtube.com/watch?v=rBUjOY12gJA&list=WL&index=1

 

NUTRITION – The Tufts Food Compass.  Check this out!

https://sites.tufts.edu/foodcompass/our-data/

 

BEING MORE, DOING BETTER, THE CASE FOR LESS

https://thegrowtheq.com/being-more-doing-better-and-the-case-for-less/?utm_source=The+Growth+Equation&utm_campaign=953b2bfad8-EMAIL_CAMPAIGN_2017_07_14_COPY_02&utm_medium=email&utm_term=0_ca7b0a0e16-953b2bfad8-179846349

 

THOUGHT FOR THE MONTH

We must learn to honor excellence in every socially accepted human activity, however humble the activity, and to scorn shoddiness, however exalted the activity. An excellent plumber is infinitely more admirable than an incompetent philosopher. The society that scorns excellence in plumbing because plumbing is a humble activity and tolerates shoddiness in philosophy because it is an exalted activity will have neither good plumbing nor good philosophy. Neither its pipes nor its theories will hold water.  John W. Gardner, author and leader (8 Oct 1912-2002)

Physical Activity Offers Benefits to Our Mental Health
There is a growing body of research on the benefits of physical activity to a person’s mental health and overall well-being.

Research shows that general fitness has a positive effect on the brain and that resistance and aerobic exercises may also enhance mood.1 Studies even suggest that physical activity can play a role in managing mild mental health conditions such as anxiety and depression.2

Physical activities may produce additional benefits that contribute to our mental wellness in the form of reducing stress, improving sleep, increasing mental alertness, and enhancing confidence.

Reduce Stress

Physical activities or daily exercises lower the body’s stress hormone levels and stimulate endorphin production.3 Endorphins are brain chemicals known to be the body’s natural pain killer and mood booster.

The Centers for Disease Control and Prevention (CDC) notes that physical activities can help reduce short-term anxiety in adults.4

Exercise also stimulates communication between your sympathetic and central nervous system, resulting in an improved response to stress.5

Improve Sleep

Physical activity has several positive affects on sleep. Aerobic exercises have been shown to enhance a person’s slow-wave or deep sleep. This type of sleep encourages body and mind rejuvenation.6

Doing physical activities also increases body temperature, resulting in a calmer mind and a more well-regulated circadian rhythm.5

Since exercise is known to help reduce weight gain, it can also help reduce symptoms of obstructive sleep apnea, a condition when breathing stops involuntarily during sleep.7

Increase Mental Alertness

Staying active induces oxygen and nutrient delivery to various brain tissues that help you stay focused and enhance your concentration.5 Physical activity also stimulates the process of neurogenesis or new brain cell production.8

Enhance Confidence

Regular physical activity can increases your stamina and strength and may even enhance your self-image. Many people experience a self-esteem boost with associated weight loss that may result from regular work outs.

Following an exercise routine is also a great way to practice discipline. It encourages you to have a sense of control over your body.

Physical Activities That Can Boost Mental Health

According to the Mental Health Foundation, doing moderate-intensity physical activities is recommended for adults.9 You should strive do these exercises weekly for about 30 minutes a day.

To get started on a fitness regimen, decide what type of physical activity you would like to engage in. It may be a task that you do every day at home or exercises that you can do with friends or family. Below are some examples of physical activities you can do to improve physical and mental wellness:

  • Engaging in sports
  • Brisk walking
  • Jogging
  • Swimming
  • Doing chores
  • Gardening
  • Cycling
  • Stretching
  • Dancing

Consider your current physical health when you do these activities. Talk to your doctor before starting an exercise regimen, especially if you have health conditions or other concerns.

Written by Fay Smith, a freelance contributor to Hands Down Better.

References

  1. Haeger A., Costa, A. S., Schulz, J. B., and Ritz, K., Cerebral changes improved by physical activity during cognitive decline: A systematic review on MRI studies. Neuroimage Clin. 2019;23:101933.
  2. Paluska, S.A., Schwenk, T.L. Physical Activity and Mental Health. Sports Med 29, 167–180 (2000).
  3. Exercising to Relax, Harvard Health Publishing, accessed April 2021
  4. Benefits of Physical Activity, Centers for Disease Control and Prevention, accessed April 2021
  5. 5 Mental Benefits of Exercise, Walden University, accessed April 2021
  6. Exercising for Better Sleep, John Hopkins Medicine, accessed April 2021
  7. Exercise and Sleep, Sleep Foundation, accessed April 2021
  8. Regular Exercise Changes the Brain to Improve Memory, Thinking Skills, Harvard Health Publishing, accessed April 2021
  9. How to Look After Your Mental Health Using Exercise, Mental Health Foundation, accessed April 2021
Brought to you by the American Chiropractic Association (ACA) and reviewed by the ACA Editorial Advisory Board. This information is for educational purposes. It is not a replacement for treatment or consultation with a healthcare professional. If you have specific questions, contact your doctor of chiropractic.

WAIT, THERE’S MORE!!

There is my weekly Flex Appeal stretching class every Monday from 12:30 to 1:30, where we stretch everything from your nose to your toes.  To sign up follow the directions below and I’ll send you the Zoom link.

November’s stretching class is coming up. If you would like to join in, please register by paying $24 with one of the following options:

Venmo: @Benjamin-Griffes-1; PayPal: stretching4life@aol.com or BenjaminGriffes; or a check to Ben Griffes and sent to 60 Rancho Rd., Suite 1, Thousand Oaks, CA 91362 and I will send you the link.

 

Need an adjustable/standing desk?  Check out these beauties on Flexspot.

http://flexispot.refr.cc/yourhealthmyconcern

 

WANT NUTRITIONAL SUPPLIES AT A LOW COST?

Check out my Fullscript website with over 22,000 supplements to choose from: https://us.fullscript.com/welcome/drgriffes

If your diet is compromised in any way, or want to add a boost to what you are already eating, then log on to Fullscript and get healthier.  You want to add Vitamin D3, Vitamin C, Magnesium, Calcium for sure, and if you have questions regarding other health issues, please give me a call or email me at 805.358.8572 or stretching4life@aol.com

 

Cheers,

Dr. Ben

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