CHIROPRACTIC AND NUTRITION ESSENTIALS

1. CHIROPRACTIC AND NUTRITION ESSENTIALS WAYNE GARD CHIROPRACTOR ♦ ACUPUNCTURIST ♦ NATUROPATH 1 Secant St Liverpool (Near Westfields) 96009593 gardchiropractic@people.net.au

2. Who Am I and Why Should You Listen To Me? • Wayne Gard is a qualified Chiropractor, Naturopath, and Acupuncturist • He has been serving Liverpool residents for 22 years. • Served as a Sports Chiropractor at the 2009 World Masters Games. • Examiner and Tutor at Macquarie University • He is a keen amateur athlete, enjoys swimming, running and bike riding.

3. What is required to live a healthy life? 3 THINGS: 1. A healthy nervous system – your nervous system controls every part of how your body works. • If you are out of alignment your nervous system does not work properly and so your health gradually worsens 2.Oxygen – it is crucial to breath correctly. • This ensures enough oxygen is absorbed. • To breath properly we need 2 things • Correct body alignment so that your rib cage is able to expand far enough • Regular exercise – to train our lungs to breath deeply 3.Correct Nutrition – Food and Supplements • Food = Diet = Carbohydrates 60% (fruit and veges), Protein 30% (meat, beans, nuts and seeds), Fat 10% (healthy fats), and Water (2 litres a day) • Supplements = Nutrients that are too low in our diet

4. Your Spine Controls Your Body

5. Did you know that your Brain and Spine control every other part of the body? • Your Spine is easily misaligned from birth trauma, falls, injuries, bumps, poor posture, incorrect sporting technique, car accidents etc. • Most spinal problems do not cause pain - waiting for pain is waiting too long. We only feel 10% of our misalignments. It is a great idea to have your spine checked by a chiropractor. • Chiropractors use X-rays, computer scanning, and physical examination to find nerve pressure • Modern Chiropractic Care is safe, gentle and effective

6. Posture Check

7. Did you know that your posture is a good reflection of your fitness? • Ever noticed how fit people have good posture • Good posture requires your muscles to be well toned, strong, and flexible • Good posture also improves mood – anxiety, depression…mental function – students, stress reduction thru clearer thinking…and improves self-esteem!!!

8. Computer Spinal Scan

9. Spinal X-Ray Analysis

10. WHAT IS NUTRITION? Nutrition is 3 primary things: • Choosing the right food or supplement • Eat fresh, eat quality, variety, cook minimally • Digesting the food or supplement • Small mouthfuls, chew slowly, eat smaller meals more regularly • Eliminating waste products of foods or supplements • Bowel and bladder function must be regular • If your bowel is too lose or too tight? • Get your spine checked • Increase fibre • Increase exercise

11. Why you should use Professional Naturopathic Products? • chemists/health food shops – sell herbal and nutritional products • Often cheap – BUT commonly poor quality, contaminated with toxins (heavy metals, organic chemicals), low dose, poor absorption • Professional products much better quality and therefore better health results. Herbal and Nutritional Definition • Herbal Medicine = medicinal quality plants, manufactured to obtain maximum healing benefits • Build the digestive system – to absorb nutrients and eliminate toxins • Nutritional Medicine = specific nutrients eg vitamins, minerals, essential oils, healthy fats, fibre, enzymes • Provide deficiencies in diet

12. EXERCISE AND NUTRITION

13. What is Exercise? • Definition 1 = bodily exertion… for the sake of training or improvement of health • Definition 2 = planned, structured & repetitive bodily movements that promotes or maintains physical fitness • Exertion = vigorous action or effort • So for exercise to be effective it must be Hard Work for you • How do you know if your body is working hard? • increased heart rate • Increased respiration rate • Sweating • Muscle fatigue

14. Why Should I Exercise? • To lose weight • To look better – more toned • To improve posture • To move easier • To have more energy • To be stronger • To decrease pain – movement > reduced pain • To increase bone density - osteoporosis • To regulate blood pressure – high or low • To reduce LDL cholesterol – reduce heart problems • To improve your mood – anxiety, depression • To improve immunity – infections, cancer • To improve circulation – feel warmer, less veins, stroke prevention • To improve digestion and bowel function • To improve diabetes – lowers glucose tolerance • Reduced Gall Bladder disease

15. Strength, Longevity, and VitalityAdd Years to Life and Life to Years • Research = Long Life & High Quality of Life in Later Years • Reduces risk of falls & minimizes risk of injury in a fall • Strength is a major indicator of good health

16. 9 Predictors of long life People who meet the following criteria are more likely to live longer, according to the study: • Are married• Are not overweight• Have low blood pressure• Possess a strong grip (indicating overall strength and fitness)• Have attained a high level of education• Have low blood sugar• Avoid heavy drinking • Do not smoke• Have a low level of bad cholesterol.

17. Cholesterol Reduction • Exercise increases HDL cholesterol • 3 times per week for 40 minutes • Reduces risk of cardiovascular disease – heart attack, stroke

18. What Type of Exercise? • Strength – resistance – weights, body • Endurance – cardiovascular • Balance – improves nervous system • Flexibility - stretching

19. How Much Exercise? • 1. Need 30min/day of some sort of physical activity • 2. Maintaining healthy body weight: 60min/day mod intense activity • 3. To maintain fitness - emphasise cardiorespiratory, strength & flexibility • One day of rest per week

20. Nutritional Supplementsfor Exercise • Protein • Amino acids required to rebuild damages muscle • Improves water uptake from intestines – less dehydration • Improves muscle hydration – less fatigue • Builds your immune system • Increases energy • Should be consumed within 2 hours of eating – ideally one hour after exercise to maximise weight loss • Solid food ok, BUT Protein Drink more convenient, easier to digest, cheaper • Are all protein drinks suitable? • NO – low quality protein drinks can be poorly absorbed, and irritate the gut (bloating) especially in patients who have food intolerances and allergies (coeliacs, IBS, lactose) • Product - THERMOLIGHT

21. Carbohydrates • within 15 minutes of exercise replace carbs with 100-200gms of food. • Preferably complex carbs – fruit/veges • Fat = Fish Oil - 2000mg of EPA/DHA per day - best consumed daily, away from exercise – slow to digest • Water – lost in sweating and breathing - weigh yourself before and after exercise - replace 1litre of water for every 1kg of weight loss

22. Nutritional Products • Magnesium – muscle recovery, muscle ‘twitching’, cramping • Calcium – muscle contraction • Coenzyme Q 10 – energy, recovery • Iron – energy, especially if fatigued • Vitamin E – reduces muscle damage • Chromium - build muscle, enhance energy, & burn fat • Zinc – reduces cholesterol • Caffeine – 1. may enhance endurance by stimulating fatty acid release 2. Taken before a workout improves performance, therefore better results – strength, weight loss

23. Herbal Products to Enhance Exercise Performance and Recovery • Ginseng • Tribulus • Withania • Rhodiola • Saw Palmetto • Wild Yam • Plant Sterols

24. Plant Sterols • Plant sterols significantly reduce fat absorption • Reduces LDL cholesterol • Promote weight loss • Product - Cholestohealth

25. Special Offer!!! There will be a ‘special offer’ handout from myself at your table. Please take the time to fill this in and we will contact you to organise an appointment. My contact details are on this form and I am happy to talk with you via phone or email about your health care needs or to answer any questions.