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8 Proven Health Benefits of Avocado

The avocado is one of the most unique and celebrated fruits in the world — and for good reason! Avocados have been linked to incredible health benefits from improving your skin to lowering your risk of life-threatening diseases. Want to know more? Check out this list of 8 proven health benefits of avocado!

food background with fresh organic avocado on old wooden table, top view, copy space

1. Incredibly nutritious. Avocados contain a wide variety of nutrients, including 20 different vitamins and minerals. This superfood contains 26% of the recommended daily amount of vitamin K, 20% of the recommended daily amount of folate, 17% of the recommended daily amount of vitamin C, 14% of the recommended daily amount of potassium, 14% of the recommended daily amount of vitamin B5, 13% of the recommended daily amount of vitamin B6, and 10% of the recommended daily amount of vitamin E in one serving!

2. Contain more potassium than a banana. Most people aren’t getting enough potassium in their diets, and potassium is essential in maintaining electrical gradients in the body’s cells as well as many other important bodily functions. Avocados are very high in potassium, with one serving packing 14% of the recommended daily amount, whereas bananas only have 10% of the RDA per serving.

3. Loaded with heart-healthy monounsaturated fatty acids. Avocado is a high fat food, with 77% of its calories coming from fat. Before you vow to never eat another avocado again, remind yourself that this fatty food actually contains the GOOD kind of fat! — oleic acid! This monounsaturated fatty acid has been linked to reducing inflammation and having beneficial effects on genes linked to cancer.

4. Can lower cholesterol and triglyceride levels. Several research studies involving the effects of avocado on risk factors associated with heart disease have shown that avocados can reduce total cholesterol levels significantly, reduce blood triglycerides by up to 20%, lower LDL cholesterol by up to 22%, and increase HDL (the good) cholesterol by up to 11%!

5. Can increase antioxidant absorption. Several nutrients are bodies need are fat soluble, meaning that that need to be combined with fats in order to be utilized. One study showed that adding an avocado or avocado oil to meals can increase antioxidant absorption by 2.6 to 15-fold.

6. Packed with antioxidants that can protect the eyes. Avocados contain nutrients called Lutein and Zeaxanthin, which are incredibly important for eye health. Research shows that these two nutrients are linked to drastically reducing the risk of cataracts and macular degeneration.

7. May help prevent cancer. There is limited evidence that avocado may be beneficial in preventing cancer. One study showed it can help reduce the side effects of chemotherapy in human lymphocytes! Avocado extract has also been shown to inhibit the growth of prostate cancer cells.

8. May help you lose weight. Since avocados are packed full of nutrients and good fats, they are an excellent food to add to your diet if you’re looking to lose weight. Their fats and nutrients will keep you feeling fuller, longer, and keep cravings at bay.

Avocados are truly a superfood! What is your favorite way to incorporate avocado into your diet? Share in the comments below!

Deep work

Benefits of Massage Therapy

Massage therapy is a great way to relieve stress, soothe sore muscles, and improve blood flow. At Pure Chiropractic, we are proud to offer massage therapy services along with our chiropractic treatments. Massage has even proven beneficial in treating common health conditions such as fibromyalgia, anxiety, arthritis, delayed onset muscle soreness, and more.

By the manual manipulation of muscular structure and soft body tissues, massage has helped people for thousands of years naturally treat mental and physical body ailments. Why has massage been around so long? Because it has amazing benefits! Check out these benefits of massage therapy:

  • Treats lower back pain.
    • In 13 clinical trials, massage was found to be beneficial for patients with acute and chronic lower back pain, especially when combined with other holistic treatment methods such as chiropractic.
  • Helps lower blood pressure.
    • A report published in the International Journal of Preventative Medicine found that patients who received massage therapy displayed lower blood pressure readings that those who did not receive massage therapy!
  • Lowers depression, anxiety, and fatigue.
    • Studies have found that depression is often triggered by active and chronic pain, and that depression in and of itself leads to worsened muscle tension and pain — a vicious cycle! Massage can help reverse this cycle by treating chronic muscle tension, pain, sleep issues, and depression by getting you back on the right track!
  • Improves athletic performance and prevents injuries.
    • Certain types of massage are designed to enhance athletic performance and recovery while preventing injuries. They also help establish blood flow to help muscles warm up before an event!

Start enjoying the benefits of massage therapy and book your appointment with our clinic today!

7 Houseplants That Clean Air And Are Impossible To Kill

On average, each of us breathes over 3,000 gallons of air each day. The cleaner the air, the healthier we can be, and with all the chemicals we use and eat in our day to day lives, it should come as no surprise that the air inside our homes is actually more polluted than the air outside!

Houseplant - Spathiphyllum floribundum (Peace Lily). White Flower on the background of green leaves

What can we do to correct this problem? According to NASA, the following plants clean indoor well very well:

1. Spider plant. Spider plants are incredibly easy to grow, making them a great choice for beginners. They thrive with bright, indirect sunlight and remove formaldehyde and xylene from the air.

2. Garden Mum. The garden mum is relatively inexpensive and can be purchased at just about any garden store. They remove several chemicals such as ammonia, benzene, formaldehyde, and xylene.

3. Ficus. The ficus plant can grow anywhere between 2 and 10 feet tall. It’s a low-maintenance houseplant that needs bright, indirect sunlight. Be sure to let its soil dry out between waterings as well. It removes benzene, formaldehyde, and trichloroethylene from the air.

4. Peace Lily. Peace lily plants are easy to grow, have fragrant blooms throughout the summer, and require shade and moist soil to thrive. They can remove ammonia, benzene, formaldehyde, and trichloroethylene!

5. Boston Fern. This plan needs a cool location with high humidity and indirect light. Check the plant’s soil each day to see if it needs water, and give it a good soak once a month. Boston fern’s remove formaldehyde and xylene.

6. Snake Plant. The snake plant is incredibly hard to kill! It needs to be watered occasionally, but prefers drier conditions and some sunlight. It removes benzene, formaldehyde, trichloroethylene, and xylene pollutants.

7. Bamboo Palm. The bamboo palm can grow anywhere from 4 to 12 feet high while removing benzene, formaldehyde, trichloroethylene. They thrive in full sun or bright light.

 

10 Ways Chiropractic Can Improve Your Life

Chiropractic is far more than pain relief — it offers patients many life-changing advantages! Check out these 10 ways that chiropractic can improve your life!

Physiotherapist massaging a brunette woman in a medical room

#1 Chiropractic Alleviates Pain

Chiropractic treats pain at its source rather than masking symptoms with medication. Often, conditions such as headaches, sports injuries, pain disorders, and more are caused by subluxations in the spine! A chiropractor can correct these subluxations and restore order to your nervous system.

#2 Chiropractic Prevents Other Conditions

An increasing number of research studies show that chiropractic adjustments not only treat already occurring issues, but that they can also keep other detrimental conditions at bay. Conditions such as colic, chronic ear infections, high blood pressure, behavioral issues, and Parkinson’s disease have all seen improvement through chiropractic adjustments.

#3 Chiropractic Boosts Productivity

Regular chiropractic care boosts work productivity and performance by warding off work-related injuries such as text-neck, carpal tunnel syndrome, and low-back pain.

#4 Chiropractic May Make You Smarter

In a study of 500 adults, researchers used technology to create maps of functioning in the exterior portions of the brain before and after chiropractic adjustments of the cervical spine. They found that the adjustments activated certain neurological pathways in the brain, potentially stimulating cognitive function!

#5 Chiropractic Boosts Immunity

Research shows that regularly scheduled chiropractic care can boost the body’s immune response to outside threats!

#6 Chiropractic Reduces Stress

Chiropractic helps combat stress by helping the body achieve balance. Regular adjustments keep pain and injuries at bay and also keep the nervous system functioning as it should — increasing its ability to handle stress with ease.

#7 Chiropractic Increases Physical Activity

Many patients report increased motivation and ability to stick to a regular exercise program once they begin chiropractic treatment. As their spine is freed from subluxations, the nervous system can function as it should, increasing energy and motivation!

#8 Chiropractic Allows Patients to Avoid Unnecessary Medication

Individuals who maintain regular chiropractic care are far less likely to overuse or misuse medication. Whether it’s prescription or over-the-counter medication, each comes with a long list of potentially harmful side effects that chiropractic care can help you avoid all together.

#9 Chiropractic Improves Sleep Quality

Chiropractic adjustments are often associated with better sleep. Why? Because adjustments often reduce pain and anxiety — the two biggest hinderances to a great night’s sleep!

#10 Chiropractic Improves Overall Wellness

Regular chiropractic care empowers patients with “health esteem” — teaching them to take charge of their own well-being and encouraging them towards a life of optimal health and longevity.

18 Tips to Lose Weight For Good

The secret to permanent weight loss is knowing that every decision, every second, of every day matters. If you’re looking for some ideas and inspiration on how to lose weight once and for all, check out the 25 tips below!

A bathroom scale with a measuring tape, weight loss concept

  1. Set a small, specific goal. Write it down and stick it on your bathroom mirror.
  2. Take before and after pictures — often your body shape changes before the number on the scale does.
  3. Surround yourself with friends and family who support you and your goals.
  4. Make a list of what works for you and continue doing them!
  5. Find an accountability partner to help you stay on track.
  6. Participate in constantly varied workouts — you’ll burnout and get bored if you do the same thing each day!
  7. Incorporate strength training into your exercise program — this will help your body build lean muscle and boost your basal metabolic rate.
  8. Track your exercise and the weights you use — this will allow you to see your improvements over time.
  9. Schedule your workouts like appointments in your calendar — would you bail on an important meeting with your boss? Then don’t bail on a workout.
  10. Keep a food journal — tracking keeps you aware of each of your choices! MyFitnessPal is an excellent app to use for this.
  11. Ditch the soda and diet soda- just because it has zero calories doesn’t mean it’s good for you.
  12. Load up on fiber-rich foods such as green beans, broccoli, avocado, spinach, carrots, raspberries, and more — these foods help you feel fuller, longer.
  13. Shop the perimeter of the grocery store – this is where the majority of fresh foods, meats, and vegetables live!
  14. Rid your pantry of all the junk! Toss the candy, ditch the chips, and stock your pantry with whole foods.
  15. Drink. More. Water.
  16. Sleep at least 8 hours each night – it will rejuvenate and restore your body!
  17. Stand up at least once an hour and take a lap around the office, a walk outside, or a stroll down the hall.
  18. Weigh in once a week – our weights fluctuate so much that weighing in once a week, at the same time, on the same scale in order to get the most accurate picture of what you weigh.

What’s the most helpful weight loss tip you’ve received? Share it in the comments below!

Epsom Salt: Benefits and Uses

Most likely you’ve heard about epsom salt, but few people truly understand what sets epsom salt apart from other salts, and the wide array of uses it has! Epsom salt is different from other traditional salts because it’s actually a mineral compound of magnesium and sulfate.

Fresh pink purple heather flowers in a teak wood bowl with epsom salts on the edge of a bathtub with a rolled up white towel ready to take a relaxing bath.

Benefits of Epsom Salt- There are infinite ways to use Epsom salt in your daily life — here are some of the top benefits of Epsom salt:

1. Boosts magnesium levels. It’s incredibly common to have a magnesium deficiency, and by simply soaking your feet (or entire body) in a bath containing Epsom salt, internal levels of magnesium can be increased without the use of magnesium supplements!

2. Eliminates toxins. The sulfates in Epsom salt help the body flush out toxins from the body’s cells. By adding Epsom salt to your bathwater, you trigger a process called reverse osmosis, which pills salt out of your body and the harmful toxins along with it.

3. Reduce stress. Everyone knows that a nice, relaxing, warm bath is a great way to unwind at the end of a long day. By adding one or two cups of Epsom salt to your bathwater, the magnesium in the Epsom salt will help relax your muscles and your mind.

4. Reduces pain and inflammation. A warm bath containing Epsom salt can ease pain and relieve inflammation. It can also help heal cuts and reduce the swelling associated with sprains and bruises.

5. Improves blood sugar levels. Epsom salt is a great source of magnesium, and healthy magnesium levels have been linked with a reduced risk of developing diabetes.

Do you have a favorite Epsom salt use? Let us know in the comments below!

23 Books You Won’t Be Able to Put Down

Dr. Seuss once said, “The more you read, the more things you will know. The more that you learn, the more places you’ll go.”

At Pure Chiropractic, we want our patients to not only be physically healthy, but mentally healthy as well, and reading is a great exercise and escape for the mind. We’ve put together a list of 23 books we think are so good, that you won’t be able to put them down. Check it out and let us know what you think!

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  1. The Time Traveler’s Wife by Audrey Niffenegger
  2. Dark Places by Gillian Flynn
  3. Reconstructing Amelia by Kimberly McCreight
  4. Luckiest Girl Alive by Jessica Knoll
  5. Everything I Never Told You by Celeste Ng
  6. Where’d You Go, Bernadette by Maria Semple
  7. Orphan Train by Christina Baker Kline
  8. The Nightingale by Kristin Hannah
  9. Big Little Lies by Liane Moriarty
  10. All the Light We Cannot See by Anthony Doerr
  11. Native Son by Richard Wright
  12. The Lying Game by Sara Shepard
  13. Crime and Punishment by Fyodor Dostoevsky
  14. Devil in a Blue Dress by Walter Mosley
  15. The New York Trilogy by Paul Auster
  16. The Mountain Story by Lori Lansens
  17. A Brief History of Seven Killings by Marlon James
  18. Extremely Loud and Incredibly Close by Jonathan Safran Foer
  19. A Game of Thrones by George R.R. Martin
  20. Consequences by Aleatha Romig
  21. Eleanor & Park by Rainbow Rowell
  22. 11/22/63 by Stephen King
  23. Maybe Someday by Colleen Hoover

How many of these books have you read? Which are you most looking forward to reading? Let us know in the comments below!

Great Bodyweight Exercises for Small Spaces

Far too often we make excuses for why we can’t exercise: we don’t have the right equipment, we don’t have the money for a gym membership, we travel too much, we don’t have the room, etc. You name it; we’ve all thought it. But did you know that bodyweight exercises that require no equipment whatsoever can do an amazing job of increasing your strength, stamina, and muscle tone?

Bodyweight exercises leave you with no excuses.

  • You can do them anywhere. Can’t make it to the gym? No problem. Travel a lot? Good for you! Work long hours? No sweat. Bodyweight workouts can be done in the bedroom, office, hotel room, or even in front of the TV.
  • They are FREE. With a few simple bodyweight exercises, you can create a full-body workout that won’t cost you a dime.
  • Strength and cardio in one workout. If you increase your tempo and decrease your rest time between sets and exercises, you can turn a bodyweight workout into both a cardio session and a strength workout.

sport girl doing squatting exercise, silhouette studio shot over white background

To get you started, we’ve highlighted 6 main bodyweight exercises that will work your entire body. With slight modifications, you can actually create over 50 different exercises from these 6 basic movements!

  1. Push-ups: Pushups work multiple muscle groups (chest, anterior deltoid, triceps) and can easily be modified to decrease or increase difficulty while working different muscles. Check out this video for 5 different ways to modify push-ups! Want more than 5 options? Here’s a link to 30+ push-up variations!
  2. Pull-ups: Pull-ups are an incredibly effective exercise that work several muscles (latissimus dorsi, biceps, traps, pecs, forearms). They can be done anywhere there’s a place to hang from — think monkey bars, portable pull-up bar, tree limbs, etc. For pull-up variations that target different muscles, check this out.
  3. Squats: This basic movement works your hamstrings, glutes, hips, and inner thighs. There are several variations to keep your workouts interesting – give these a try.
  4. Dips: Dips focus on the triceps, pecs, shoulders, forearms, and core and can easily be done using a chair with your feet on the floor or propped up on another surface. Try these dips for variety in your workouts.
  5. Hanging Leg Raises: Work your abs, obliques, rib muscles, forearms, quads, hips, and shoulder muscles all at once with this exercise! Find a place to hang from and blast your core with these movements.
  6. Burpees: Burpees test your strength and aerobic capabilities while working your entire body. You either love them, or hate them, but no matter what, they will make you a better athlete. Some call the burpee “the one exercise to rule them all,” and with so many options, who can blame them?

Time to get up, get moving, and stop inventing excuses for why you just can’t workout today! Your health will thank you.

6 Stretches in 6 Minutes to Decrease Back Pain

Did you know that an estimated 31 million Americans experience back pain at any given point in time? This high number should come as no surprise in a society that spends the majority of its time sitting behind a desk or in front of the television. Stretching, exercise, and chiropractic care are key elements to a healthy back! Whether you’re looking to ease stiffness, throbs, aches, or spasms, here are 6 simple stretches that you can do in 6 minutes to help alleviate symptoms and help get you back into action.

  1. The Hamstring Floor Stretch
    Hold for 30 seconds on each leg. Repeat 2x per leg.
    Hold for 30 seconds on each leg. Repeat 2x per leg.

     

  2. Knee to Chest Stretch
    Hold for 20 seconds. Repeat 2x.
    Hold for 20 seconds. Repeat 2x.

     

  3. Spinal Stretch
    Hold for 20 seconds per side.
    Hold for 20 seconds per side.

     

  4. Hip Flexors Stretch
    Hold for 30 seconds and then switch legs and repeat.
    Hold for 30 seconds and then switch legs and repeat.

     

  5. Quadriceps Lying Down Stretch
    Hold for 30 seconds per side. Repeat 2x per leg.
    Hold for 30 seconds per side. Repeat 2x per leg.

     

  6. Total Back Stretch

    Hold for 30 seconds. Repeat 1x.
    Hold for 30 seconds. Repeat 1x.

 

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