Most of us want to do the right things to live a healthy life and keep enjoying the things we love, but often we are confused about what things are the right things. We are constantly bombarded by social media, news headlines, articles, and commercials often presenting misleading and contradictory information, with none of it actually invested in our well-being.
What do I believe? Are the things I have learned actually correct? Have I been doing what I need to do to set me up for healthy aging?
If I make changes now, is it too late? Will it make any difference? What does the science actually tell me?
These are common questions that I have asked myself, and I get asked all the time.Â
Let’s break down some common myths, and get to what the research actually says, instead of opinions, individual experiences, and fads.
the myth: fad diets are so popular, they must work
Fad diets sound too good to be true, because they are. Fad diets and nutrition programs are created to make money, not to make you healthier and happier. They sell you the idea of losing weight fast, however, they are usually very restrictive, involving banning entire food groups. Often, most people on these fad diets fail in the long-term, because they are made to fail. You achieve a little success, just to eventually fail, so they can lure you back in and make more money.
do this
Focus on eating whole, minimally-processed foods, with lots of fruits, vegetables, beans, and whole grains. Minimize distractions while you eat, and drink plenty of water throughout the day, including during your meals.
the myth: sleeping-in on the weekend helps you catch up on sleep
Our bodies function on a cyclical, 24-hour clock, called our circadian rhythm. We often think of the circadian rhythm as just our sleep/wake cycle, however, it is much more than that. Every cell in our bodies functions on this clock. Our bodies like regularity and consistency. When we sleep-in on the weekends, our circadian rhythm gets off schedule, which can impact our sleep quality, make us tired during the day, make it difficult to fall asleep and stay asleep at night, and can even impact food cravings.
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The best approach is to have a regular bedtime and wake time that you do your best to stick to every day of the week. Even if you have a night that you’re up later, wake up at your regular wake time the next morning to get your circadian rhythm back on track. As always, aim for a goal of 7 to 9 hours of sleep each night.
the myth: social media can inspire your diet and exercise routine
Unfortunately, most of what is found on social media is anecdotal evidence and personal experience that doesn’t hold much weight when compared to research. Like a fad diet, it sounds too good to be true because it is. This creates irrational expectations, and then you get let down once you fail. Often, what’s on social media is quick fixes, and not the more mindful practice of sustainable lifestyle behavior changes.
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Invest in your long-term success. Partner with a health or fitness coach who can set you up with a plan, help you overcome obstacles and stay accountable to your goals.
the myth: if you’re having trouble falling asleep, you should just lie there with your eyes closed
If you’re lying in bed having difficulty falling asleep you may be unconsciously training your brain to associate lying in bed with not sleeping. Your bed is for sleep, and you want to do everything in your power to train your brain and body that when you’re in bed, it’s sleeptime.Â
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If after 20 minutes of lying in bed you still haven’t fallen asleep, you should get out of bed and do a relaxing activity. This does not mean drinking or eating a snack, watching TV, or scrolling on your phone. Instead, think of reading a book or meditating. Also, make sure to keep the lights dim and minimize noise.
the myth: taking your phone to bed is no big deal
Most of us are guilty of lying in bed scrolling through our phones, and before you know it, we’ve lost an hour of sleep. It’s not just going to sleep later that is impacting your sleep quality, but also the exposure to your phone’s blue light. Research has shown that flooding your brain with blue light close to bedtime disrupts production of melatonin—a hormone that helps regulate your sleep/wake cycle. This can lead to lighter, more restless sleep, leaving you feeling groggy and fatigued.
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Limit use of any screens for at least one hour prior to bedtime. Leave your phone in a different room and use a regular, old-fashioned alarm clock. If you must use your phone for an alarm clock, set your alarm and leave your phone across the room. This will also help with limiting use of the snooze button.
the myth: I’m too old; making changes now won’t help
The human body is amazingly capable of making changes even in advanced age. We cannot stop aging or death, however, the lifestyle choices that we make each day have a dramatic impact on how quickly or slowly we age.
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If you’re eating a healthy diet, moving your body regularly, getting adequate sleep, avoiding the use of substances, managing stress constructively, have a positive mindset, and have good social connections, you’re much more likely to lead a long, healthy, productive life.
the myth: your genes determine your health more than your lifestyle
Many of us believe our health is fated, either positively or negatively, due to genes we’ve inherited from our parents. However, the field of epigenetics, which is the study of how lifestyle choices can turn on or turn off genes, has shown us that our habits and behaviors are much more impactful on our health than our genes.
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If you have a known risk for any disease because it runs in your family, it’s even more important to make healthy lifestyle choices to avoid the same fate as other family members.
Thriving Magazine • Setting Yourself Up for Success
Get helpful articles on how to set yourself up for success as we wrap up summer vacations, transition to a new school year and re-establish post-summer routines.
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Many ancient cultures lived in accordance with the change of seasons, much more so than in modern times with the comfort of indoor artificial lighting and controlled temperature. According to Traditional Chinese Medicine (TCM), the sources of our “post-natal” energies are dependent on the type and quality of the foods we eat (and the air we ...
Your Diet May Be Impacting Low Back Pain
Low back pain is prevalent throughout our society, with estimates that 84% of us will experience low back pain at some point in our lives. For about 20% of people back pain becomes a chronic debilitating condition. We often think about back pain being related to disc issues, muscle tension, posture, etc., but something that is overlooked is ...
Sweet Dreams… with Energy Healing
Do you ever wake up in the middle of the night unable to get back to sleep? Maybe you toss and turn and start thinking about all that is wrong in the world, or what you wish was different in your life? I remember the days when I would wake up and look at the clock. It would be 2:56 am and I would start thinking about the things in life that I ...
Healthy for the Holidays
Here come the holidays! This is my favorite time of the year. A time to come together with family and friends, good food and even better company. It can also be a time with extra running around to get everything checked off of your to do list which can leave you feeling tired and rundown. We all want to stay as healthy as possible so we can ...
Protein Pumpkin Muffins
Try out these high protein muffins to help balance your blood sugar. Low in carbs and full of protein, these muffins are a healthy way to start your day or a perfect mid morning snack. Eating the right amount of protein at each meal is an important factor in helping you balance your blood sugar to burn fat and have healthy consistent energy ...
Speaking “Thrive”
We’ve had a lot of new members working out with us recently in the Restorative Fitness Department at Thrive. I always love the opportunity to coach someone new and have found a lot recently that it’s given me the chance to talk about some key principles we use. If you’ve been in the program for any length of time, these themes should not be ...
Acupuncture for leg and foot pain
We don’t often pay much attention to our legs or feet unless there are issues there to attend to. But those of us with a chronic lower limb injury or musculoskeletal instability in the arch of the foot can attest to how unrelenting such an affliction can be. Managing ongoing foot and leg pain can be exasperating; every step is an excruciating ...
Why Youth Athletes Need Sport Psychology Services
An estimated 45+ million youth play sports in the United States. Each year, 35% of youth athletes quit, and just by the age of fifteen, 70-80% of youth athletes will no longer play. These are alarming numbers considering we often put our children in sport for fun, positive experiences, activity, and for the benefits that we know sport can ...
October is National Physical Therapy Month! Choose Thrive Physical Therapy!
You are probably familiar with physical therapy helping to address pain, mobility issues, muscle tension, or strength deficits, but there is so much more a physical therapist can offer you. If you aren’t living your best life, it may be time to schedule an appointment with one of our amazing Thrive physical therapists.
Acupuncture and Chinese Herbs for Digestion Problems
Many of us will struggle with some form of digestive complications at some point in our lives. Oftentimes, this can be attributed to poor dietary choices and lifestyle habits. But if these issues become chronic and/or severe, one will seek help in the form of medication or other means.Based on traditional Chinese medicine (TCM) theory, the ...
Energy Healing: What It Can Do For your Self Confidence
Do you wish you had more confidence in life? Do you hesitate when it comes to making decisions, not knowing what is the best decision for you at the moment? Would you like to really believe in yourself and trust that life is moving in the best direction for you? Quantum science has shown that life doesn’t happen TO us but THROUGH us. Our ...
Optimizing Running Performance and Recovery with Nutrition
You may know that to enhance running you need to complete a running training program that progresses over time. This will likely include strength and stability exercises, mobility training, and of course, running. But what can get overlooked is what you put into your body each day to fuel yourself to optimize your performance. The things we ...
Benefits of Acupuncture After A Motor Vehicle Accident (MVA)
Can acupuncture really help the recovery from an accident? As you can imagine, the realistic answer is that it depends on the severity of injuries and duration of time passed after the trauma. For moderate to severe injury, It is imperative that one is first evaluated and treated by a Western trained traumatology physician to identify the ...
What Is Nutrition?
Nutrition is obtaining the food necessary for health and growth. Sounds simple, right? Then why do so many people struggle with this concept? Why is the “standard American diet” given the acronym SAD, or why are almost 40% of American adults considered to be obese? We have more food in this country than any other country, yet most of us ...
Why So Salty?
Has anyone told you an Epsom salt soak would be great for your sprained ankle? Did you play for a coach who told you to do an Epsom salt soak? Have you ever had a massage where your massage therapist tells you to go home and soak in Epsom salt? I can’t tell you how many healthcare professionals have recommended this remedy to me! So clearly ...
7 Tips for the Person who “Hates” Running
The real thing that is limiting your potential is your mindset. I know because I was THAT person. I was diagnosed with asthma at an early age, and running has always been a struggle. While asthma is a genuine problem to have, it was the first thing that held me back from enjoying running. In January 2021, I decided to change this mindset that ...
5 Most Common Questions About Physical Therapy
Do you need a prescription/referral for physical therapy? Do you take insurance? How long will my appointment be? Who will I work with at my PT appointment? What can I expect at my first appointment?
Tools For The Job
The Fitness Industry has grown exponentially in recent years. In every way. Venues have evolved to include everything from Big Box Gyms to boutique studios, from everything-under-one-roof clubs to small, dedicated spaces marketed around a specific brand of fitness or even a single piece of equipment. The last year has also seen enormous ...
Repetitive Injuries Among Dental and Salon Industry Professionals
HUH? How do these two professions have anything to do with each other? In most general terms, they don’t. But as it turns out, when it comes to repetitive injuries sustained in the field, they have a lot in common. Employees in both industries are being seen A LOT in PT practices for injuries of the neck, back, shoulder and upper extremity as ...
Why Runners Benefit From Postural Restoration Therapy
Running is one of the most innate and natural movements humans can do, and yet those who regularly engage in it often continue to be perplexed and frustrated by the aches and injuries that can accompany it. Our ancient nomadic ancestors would regularly run down their hunting prey across vast plains for hours at a time, yet they probably ...
The Benefits of Aromatherapy In The Springtime
May 19, 2021Virginia is for lovers we say. Well, I do agree until the moment I step outside for a morning jog in early spring… For those like myself, leaving winter behind is delightful. I know holidays are great BUT the prospect of the warm weather and outdoor activities give me a sense of freedom and abundance I really crave more. Though ...
Under Pressure
April 28, 2021 Manual Lymph Drainage (MLD) to Relieve Allergy Symptoms Ahh Springtime! Warm sunny days and longer nights are all fun and games until, the one thing we can’t stand pops up, those pesky seasonal allergies. Trees, grass, weeds, and beautiful spring flowers all release tiny granules (pollen) into the air to fertilize other ...
Achoo!
April 14, 2021Achoo! The Spring weather is a welcome transition from the Winter cold. Blooming trees and flowers can lift our spirits but can wreak havoc on allergy symptoms. According to Traditional Chinese medicine (TCM), Spring is the time corresponding to the Liver organ and when the internal energies tend to lift up and outward. If there ...
Dry Brushing What is it and Can it Help During Allergy Season?
April 9, 2021What is Dry Brushing? Dry brushing, dry body brushing, or skin brushing is the use of a natural fiber bristle brush to aid in the stimulation of the skin, lymphatic system, circulatory system, and the nervous system. Skin brushing has been used in the healing practices of cultures all around the world for hundreds of years. ...
The Benefits of Direct Access Physical Therapy
December 14, 2020 Are you or a loved one dealing with pain? Or maybe you’re a “weekend warrior” who pushed it a little too far? Or how about aches and pains from running? Maybe you’re dealing with muscle tension and loss of function from a physically demanding job? Or maybe you have persistent pain that has been around so long you can’t ...
14 Smoothie Recipes to Decrease Appetite and Balance Your Blood Sugar
May 26, 2020Unless you have been living under a rock (which, may be the case with the current #Rona running around) I am sure you are aware that health and wellness is a hot topic these days. Health choices and food research is no longer just for those who are “another year wiser” but even the younger generation is jumping into the mix. As a ...
Oriental Medicine: What is it? How can it help?
May 19, 2020 Written by: Neida Fedison, L.Ac + Dipl. Ac + DAOM Have you ever heard about Oriental Medicine? You probably have but don’t even know it. You most likely know what Acupuncture is and with some limited information obtained through family members, friends, or even movies and TV shows. Then what is Oriental Medicine? It is the ...
What is Reflexology?
[ Blog Post Date ] What is Reflexology? Reflexology is a holistic modality using hand and finger pressure on the feet, outer ears and/or hands with the intent to stimulate nerve endings, creating positive electrical and chemical changes contributing to homeostasis. Reflexology is also known as zone therapy which accepts the belief that a ...
5 Must Have Tips to Help Prioritize Sleep
February 18, 2020 Have you ever thought “what is sleep?”. Odds are, this thought has never crossed your mind. And that is okay. You are not alone; we were right there with you! But, what if we stopped and truly thought about what sleep is, how sleep affects our mental, emotional and physical state; more importantly, how proper sleep habits ...
Train Like A NFL Athlete
NFL football players are some of the highest performing athletes in the world. With this comes strict regimes to ensure their mental and physical health. Everything from their eating habits to sleeping patterns plays a role in their performance and allow them to THRIVE. While not everyone may be an athlete at this level, many of their habits ...
HOW TO COPE WITH WINTER THREATS: FIRE CUPPING, ESSENTIAL OILS AND AT HOME TIPS
January 21, 2020 Written by: Chantal Owen, CMT + CR + CCA With the cold, flu and allergy seasons upon us, we wanted to give the inside scoop on the ways Thrive can help aid your recovery and at-home tips to get through this season. Luckily so far our winter has been very mild this year yet the yoyo effect between the cold and warm days has ...
5 Exercises to Improve your Posture
Inchworms - Rounded Downward Dog Walk OutsFrom all fours, knees directly under hips and hands under shoulders Shift your weight forward so your nose is over your fingertips. Exhale and round up through your mid-back like a "cat" yoga pose Extend knees to inhibit hyperactive muscles into a slightly rounded downward dog From the downward dog ...
The Difference Between Medical Massage and Spa Massage
Have you ever wondered about the difference between a medical massage and a spa massage? We had one of our certified massage therapists, Chantal, discuss the differences to help better understand. While one might think all massages are alike that is not the case. Medical massages and spa massages have differences in their purpose, training, ...
Massage for Mammas: Me-Time is Important in All Phases of Motherhood
The prenatal and postnatal phases are both beautiful and brutal experiences when having a baby. When carrying, the lower ribs can become more flared to make room for the baby, especially during the last trimester. Once we have the baby and begin cradling during feedings, it creates more tension along the bra line area. Whether you’re nursing ...
The Life-Changing Benefits of Aromatherapy and the Raindrop Technique
Aromatherapy is a fascinating field–one that got me completely hooked and that I’ve been passionate about for years. As a French native, where aromatherapy and phytotherapy have a prominent place in health and wellness, I’ve always known the power of essential oils. However, the day that I observed Raindrop Therapy performed on a horse was ...
Injury-Prevention Tips for Runners
February 10, 2018FO Every runner wants to win the injury prevention race, whether it is the runner just starting out, the casual runner or the competitive runner. It seems that with all the advancements in training methods, shoe wear, research and even medicine we think we have found the answer. One thing has become clear to us, through all ...
5 tips for ‘Fit & Fab’ Total Body Wellness
May 27, 2017 We recently got to spend an awesome morning with the fabulous Kristen Crowley and the WGNT/WTKR News 3 morning crew. Â Kristen put together a '5 Days of Fit & Fab' Total Body Wellness series and we were honored and grateful to participate! In this series, we shared 5 quick tips to set your body up for success not only in the ...
Defying the Odds – Tools of Champions
[ Blog Post Date ] The New England Patriots defied the odds by coming back from a situation that seemed impossible!Tom Brady. Credit Getty ImagesTom Brady credited the team's Mental Toughness for their Epic Superbowl win.Mental toughness is a collection of mental performance skill sets that allow a person to persevere through ...
Your Rib Mobility is Critical for a Healthy Spine
The ribcage is a huge part of anatomy that tends to be ignored, especially when treating low back pain.Our ribcage is thought of as a steel cage that isn’t supposed to be very mobile, however, our ribcage is meant to be very mobile! Ribs attach to the front of our body on the sternum and are long levers that wrap all they way back to our ...
Grounding: The Importance of Breathing Properly
Let's look at the mechanics of breathing, as well as the mechanics of the respiratory and pelvic diaphragms, to better understand how the mechanical ventilatory pump is a powerful driver to keep the body connected to the ground during dynamic movement.The central tendon of the respiratory diaphragm descends towards the ground during ...
Grounding: Connection to Gait
Hopefully you are following our discussion about the valuable principle of grounding. What's cool is our natural gait cycle is mechanically sound to help us ground ourselves to improve our internal physiology and system function. Unfortunately, many people have lost the reciprocity to exchange a rhythm between the right and left halves of the ...
Grounding: Restoring Normal Physiological and Mechanical Function
"Grounding" is a principle we apply in our programming and is essential for restoring normal physiological and mechanical function. Various research has been published to help explain the beneficial effects of grounding on human biological performance and health (note: Earthing is a form of grounding).The inability to ground is the inability ...
What are PRI orthotics
At THRIVE, we fabricate a very unique and special foot orthotic that applies neuromuscular principles with solid principals of lower extremity biomechanics. These orthotics effectively influence the entire postural and movement system by combining the Science of Postural Restoration (PRI)Â Advanced Physical Therapy with the biomechanics of ...