Let’s hope you are not above average, or even average because the average adult in America spends over 2 hours on social media each day (1). If this is true for you, you are spending the equivalent of 32 days a year on social media.
That’s equivalent to over 4 ½ weeks on these platforms each year. This might seem impossible, but if you track your usage it is surprising how quickly it adds up. Even social media proponents would have difficulty justifying the hours spent on them.
Despite the benefits of these platforms, many believe overusing them is detrimental to our well-being. Since there are limited hours in the day, we must question what we are missing out on while online and ask ourselves if real-life experiences would be better for our well-being.
Let’s consider the value and cost of social media in your life.
Quiz
It is helpful to get an objective perspective on your social media consumption. The health and wellness website, Balanced, provides a valuable tool. It is the “Are You Addicted to Social Media?” quiz. It provides a framework to consider how much time you spend on these platforms and how they impact your life.
In my opinion, the guidelines they use to determine problematic social media consumption are far too generous. I am surprised at the amount of time they believe can be healthy. Any answer higher than a “b” would concern me. Please remember that while you read the interpretation of your quiz. You can use the link here to take the quiz.
Mental Health Considerations
It is fun to connect with the friends we have in real life on social media. When used to enhance existing relationships, social media has been found to reduce loneliness. The same is true when social media is used with the motivation of forging new friendships. (2)
However, seeing the highlights of people you follow can lead to feelings of loneliness, depression, and fear of missing out. A study of 18 to 22-year-olds at Penn State University found that limiting students' social media consumption to 30 minutes a day led to “significant decreases in both depression and loneliness.” These findings were even more pronounced for those who were more depressed at the beginning of the study. (3)
Physical Connection
The connection between social media use and loneliness may indirectly impact physical health. A meta-analytic review of loneliness and social isolation found substantial evidence “that individuals lacking social connections (both objective and subjective social isolation) are at risk for premature mortality. (4)
It found “that heightened risk for mortality from a lack of social relationships is greater than that from obesity, with the risk from social isolation and loneliness (controlling for multiple other factors) being equivalent to the risk associated with Grades 2 and 3 obesity. (4)
Furthermore, the analysis quotes a report where researchers predicted loneliness will reach epidemic proportions by 2030 unless action is taken.
Interesting Financial Thought
If the average adult spent the time they were consuming social media working a $25/hr job, they would make an extra $19,253.75 a year. I am not suggesting you switch the time spent on social media to working more hours. It is just an interesting way to look at things.
How much is your time worth? Would you pay that amount to scroll on Facebook? Is the value you gain worth the cost of your time? Consider these things while deciding how much to interact with social media platforms.
What Can We Do
Social media is here to stay, so we must be intentional in our use of it. Dr. Jeremy Noble, who is on the faculty of the Harvard Medical School and the board of directors of Project UnLonely, encourages us to think about having “snack-sized portions.”
He explains that “social media use is fine in moderation. But as with any diet that tilts heavily toward foods that lack nutritional value, an excessive intake of social media may be bad for your health.” (5)
Some practical steps to develop healthy habits…
- Take the “Are You Addicted to Social Media?” quiz here.
- Set realistic time limits for social media on your phone (iPhone instructions, Android instructions.)
- Monitor your motivation. Get in the habit of asking yourself how you feel before you get on social media and notice why you are getting on the platform.
- Recognize the impact social media has on you. Do you feel anxious, depressed, lonely, or envious after engaging with it? Or do you feel satisfied, connected, and energized?
- Ask the people in your life if social media is impacting your relationship. If so, have a conversation to hear their perspective.
- Create a plan to develop significant “in real life” relationships and experiences.
Remember, saying “yes” to something is saying “no” to something else. Are you saying “yes” to the things you value the most?
Dr. Jamie
- Top Social Media Statistics And Trends Of 2024 – Forbes Advisor
- Loneliness and Social Internet Use: Pathways to Reconnection in a Digital World? - Rebecca Nowland, Elizabeth A. Necka, John T. Cacioppo, 2018 (sagepub.com).
- Social media use increases depression and loneliness | Penn Today (upenn.edu)
- PerspectivesonPsychologicalScience-2015-Holt-Lunstad-227-37.pdf (miami.edu)
- Does social media make you lonely? - Harvard Health
Math Explained
127 minutes/day ÷ 60 minutes/hour = 2.11 hours/day
2.11 hours/day x 365 days/year = 770.15 hours/year
770.15 hours x $25/hour = $19,253.75 per year
770.15 hours/year ÷ 24 hrs/day = 32 days per year
32 days/year ÷ 7 days/week = 4.57 weeks/year
We are lucky to live in an area with many forest preserves and nature areas where movement happens naturally. With so many amazing places to explore, don't let your movement become repetitive, boring, or expensive.
It doesn't have to be fancy or meticulously planned out. Schedule some time, pick a place or activity, and have some fun. The nice weather days will only be with us for a while, so take advantage of them.
Getting out in nature to do something active is good for your mental and physical health. When you don't feel like you have the time for something active outside, it is probably when you need it most. You can benefit from this practice by creatively working it into your day.
Let’s look at some ways to enjoy this weather in an active way you love!
Everyday Life
Try to get outside for a little while every day. It doesn't even matter what you do. Just getting out tends to make you more active and can be refreshing.
- Take a walk after dinner
- Find a parking spot that will make you walk
- Bike places when you can
- Pick active outings when getting together with friends
- Carry your child or give them a piggyback ride to the car, lunch table, etc.
- Talk and walk when having a meeting with a coworker
- Take your phone calls outside
Make It Enjoyable
You will move more if you pick activities you enjoy instead of things you think you should do. Don't choose something you dread; choose something that will be life-giving. You should look forward to your movement and feel energized afterward.
Choose your activities based on your personality and current needs.
- Do you need some time alone?
- Would you prefer some company?
- Do you need to start small?
- Are you ready for something more intense?
What type of activities would fit best with your answers?
- Go to the park
- Play with your kids
- Take a walk with a friend or coworker
- Go for a walk alone
- Ride a bike
- Do a yoga video
- Swim some laps in solitude
- Enjoy water slides with friends
- Jump on a trampoline playfully
- Play hopscotch
- Have a water balloon fight (get super fun reusable ones here)
- Jump rope vigorously
- Take a dance class
- Go rock climbing (Vertical Endeavors in Glendale Heights)
- Play tennis
- Learn pickleball (at Warrenville Park District)
- Explore your city (or a city near you) on foot
Excursions
Many outdoor places can be enjoyed in a brief visit, but taking a few hours to explore them will make it an especially fun experience.
Let this be the year when you discover an outdoor activity that you love. Don't be afraid to try something new - canoeing, archery, dancing, etc.!
Dr. Jamie
When you feel good physically, it impacts how you feel mentally. Feeling good mentally makes it easier to connect with those you love. Meaningful connections often increase your energy. This energy can help you move your body and be more mindful of what you eat.
Together, these things make you feel better physically. It all feeds into a positive cycle that can lead you toward living a life you love. My goal is to help your body function at its top level so that you feel your best.
You deserve to live a full life without anything holding you back, so call the office at 630-448-2205 or use the online scheduling system to make your appointment today.
Let’s look at what you have to gain and what you have to lose.
Acute Pain
When pain comes on suddenly, it is considered acute pain. It has a specific cause that often can be identified. It may be a fall, lifting something heavy, or rolling your ankle. But it could also be something less extreme like bending to tie your shoes or sleeping funny.
In any circumstance, your body will give us clues as to what it needs. There are different approaches we can take based on what you are experiencing. Most of the time, it will be appropriate to start treatment immediately. Occasionally we will want to run tests to see if a fracture, break, or infection is causing the pain.
Lingering Pain
Nobody wants to experience lingering or chronic pain. You may be able to handle it for a while, but eventually, it takes a toll on you. When it gets to be too much, it can impact every aspect of your life.
Maybe you thought it would go away on its own, so you never sought medical care. Or perhaps you've gone to another doctor, and they didn't relieve the problem. It is discouraging to feel like your pain will be a part of your life forever, but I have alleviated lingering pain for a lot of people. I encourage you not to give up; you deserve to feel better.
Wellness
Chiropractic care is valuable for everyone; you do not need to be in pain to benefit from it. Regular care can help prevent injury and catch muscular-skeletal issues before they become a big problem. It can impact the nervous system bringing the parasympathetic and sympathetic nervous systems into balance. This can get you out of the fight-or-flight state. This is good for digestion, stress, and overall wellness. It can also impact your immune system.
Since the early 1900s, there has been evidence that regular chiropractic care has a positive effect on the immune system. It is believed that regulating your nervous system leads your body to function more efficiently making your immune responses more effective. For more information about the benefits and impact on the immune system, check out "Why Chiropractic Care is So Important."
Whole Body Approach
I treat the human body as a complex system, not just individual parts. This is likely why my patients see such good results.
If you are experiencing knee pain, I will examine the muscles, ligaments, tendons, and nerves around your knee.
- If we find joints that aren't moving properly, we will mobilize them.
- If we find muscles that are too tight, or nerves that are entrapped, we will use the Active Release Technique (ART) to release them.
- If we find weak muscles, we will give you exercises to strengthen them.
Sometimes, however, the root of the pain is in an area you would not expect. Your gait, movement patterns, and inflammation in the body also impact your knee. So, we will examine those issues and make a treatment plan to address them. My goal is to look at the state of your body as a whole because that is the best way to get your body functioning well the fastest.
My Promise to You
I promise to treat you as an individual and designed a care plan just for you. Every human body is unique, so you will not find a cookie-cutter approach to health here. You won’t be asked to go through a random number of visits. We will look at what is appropriate for your situation and create a plan to get you back to feeling like the best you possible.
I will always listen to your feedback during treatment. Healing should not hurt, so you can expect little to no discomfort during your appointments. If something is not working for you, just speak up and we will make adjustments to your treatment plan. We are working together, so you will always be in control. I just ask you to invest in yourself throughout the week, so you can see the results you want as quickly as possible.
If you are experiencing acute or chronic pain, don't suffer needlessly. You can set up an appointment by calling 630-448-0255 or schedule online here. Let's get you enjoying life again!
Dr. Jamie
According to livestrong.com, protein helps “build muscles, produce new cells, regulate hormones and enzymes, heal wounds, and promote immune function”. Since the body does not store protein, it depends on your diet to provide adequate amounts.
Getting enough protein in your diet significantly impacts your health because every cell in your body contains protein. Since it contains amino acids that replenish and repair all the tissues in your body, it is considered the most important macronutrient in building muscle.
Protein is great for those wanting to lose weight. The added muscle mass it promotes can elevate your metabolic rate. It also helps stabilize your blood sugar and makes you feel full longer.
Let’s look at the healthiest ways to get this protein.
Animal Protein
Quality meat can be a wonderful source of protein. You can tell the quality of the meat by considering how the animal was raised and what it did while it was alive. Determining the farmer's practices is extremely important as it has a direct impact on your health. It is not just in the animals' best interest to be grass-fed or free-range; it is in yours.
A study done by Mother Earth News found that free-range eggs were much more nutritious than conventional ones. They had...
- 2/3x more Vitamin A
- 2x more Omega-3
- 3x more Vitamin E
- 7x more Beta Carotene
Grass-fed beef has also been found to contain higher levels of vitamins, antioxidants, and anti-inflammatory Omega 3 fatty acids than conventional beef.
Plant-Based Protein
Plant proteins are a bit tricky. They provide valuable nutrients but are not considered complete proteins because they lack one or more of the essential amino acids. Getting the nutrients you need through plant proteins is possible, however, you need to be strategic to ensure you get all your nutrients.
Many people rely on plant protein for health reasons, believing it is superior to animal-based protein. If you avoid it for this reason, consider that it would take 12 ounces of kidney beans with a cup of rice to get the same amount of protein in a 4-ounce steak. That would give you 638 calories (and 122 grams of carbs) compared to 181 calories from the steak.
As I mentioned above, getting enough protein from a healthy vegan diet is possible if you are intentional. The following are some good plant-based protein sources that can help you get what you need.
- Whole, organic, non-GMO soy products such as tofu. (Please do NOT rely on products containing soy protein isolates or concentrates often found in soy burgers, meatless chicken, and protein bars.)
- Nuts & seeds
- Beans & lentils (if your body tolerates them well.)
- Quinoa, rice, and other grains
- Some plant-based protein shakes may be useful if you struggle to get enough protein, but check the ingredients carefully.
This Vegetarian and Vegan Guide was created by Mark Hyman, M.D. It is a great resource for vegans and vegetarians trying to eat a nutrient-dense diet.
Buying Quality Protein
Companies spend a lot of money each year marketing their products. They may intentionally use terms to mislead their consumers into thinking something is high quality when it may not be. The following chart can help you decipher these terms, so you know what to look for when you shop.
*For more about these terms check out our Protein Guide.
How Much Protein
Consuming one serving of protein at every meal is a good place to start. One serving is roughly the size of the palm of your hand or a deck of cards. If you are reading labels, aim for at least 25-30 grams in each meal.
Your body and activity level are unique, so listen to your body. It is the best indicator of how much protein is right for you. If you don’t eat much protein, consider adding some to see how it makes you feel. If you eat a lot of protein, ask yourself if it sits well with you.
If you are unsure how much protein you need, this article may be helpful.
Read more ...
One of the things we are very conscious of in our house is reading labels. We do not pay attention to the buzzwords on the package or focus on the nutrition label. The valuable information is found on the ingredient list.
Food marketers are tricky; they do a fantastic job of confusing consumers. Phrases like gluten-free, low-fat, heart-healthy, and all-natural give us the impression that the food is good for us.
Many of these claims are unregulated making it easy for companies to make products sound healthier than they are. They hope this will draw our attention away from the ingredients that are less than ideal.
Let’s explore some marketing strategies companies use to try to manipulate us.
The Company's Bottom Line
We must remember that a company’s main concern is the bottom line. Its job is to make the most money for the investors, not the healthiest food for you. If it takes some tricky marketing to get you to buy their product, most will do so without question.
Most manufacturers try to make their food addictive. Companies combine sugar, salt, fat, and chemicals in ways that make us crave their products. These products create additive-type behaviors that are not seen with less processed foods. Then they keep their costs low by making the food's shelf life as long as possible so there is less waste. This may involve using preservatives and other ingredients that are not in our best interest.
My goals are the opposite of these companies. I do not want to feel out-of-control cravings for processed foods. I want to choose nutrient-dense food made from high-quality ingredients. This often means that the food will go bad in a relatively short time. If it will last on a shelf forever it is probably full of chemicals to keep the bacteria away.
Rebranding Products
Health food branding expert Matt Rosenman explains some ways marketing can be deceptive in his funny videos where he rebrands candy to look like a health food. Just click on the one minute videos below to see how easy it is for marketing companies to manipulate consumers.
My Bottom Line
If we want to eat healthy it is important to outsmart these corporations. A little bit of cynicism while reading the packaging is the first step. We cannot count on a glance at the package to give us an accurate assessment of the product.
Ignore the buzzwords, since many are unregulated making them meaningless. Use caution when looking at the nutrition label. Companies tend to make serving sizes unreasonably small to give you the impression that the calorie and sugar count is lower than it is.
Instead, go straight to the ingredient list. Look up any ingredients you do not recognize to see if it is something you want to put in your body. This is the key to cutting through tricky marketing and getting the information you need.
My favorite packages are the ones with a few simple ingredients. It takes the mystery out of deciding if I want to put the food in my body.
Dr. Jamie