Benefits of Strength Training During Recovery

Full length of young beautiful woman in sportswear doing plank for strength training during recovery

It’s not news that exercise is great for your health and recovery – but if cardio is all you’re doing, you might want to add some pushups, sit-ups, planks and squats to your workout routine. According to a new study published in the American Journal of Epidemiology, strength training can add years to your life.

Researchers from the University of Sydney surveyed more than 8,300 adults to find the association between strength training (using both bodyweight and gym equipment) and death rates (from cancer, heart disease, etc.). They discovered a 23 percent reduced risk of all deaths and a 31 percent decrease in the risk of cancer-related deaths.

“The study shows exercise that promotes muscular strength may be just as important for health as aerobic activities like jogging or cycling,” said Emmanuel Stamatakis, lead author and associate professor at the university’s School of Public Health and the Charles Perkins Center, in a press release.

Adults ages 18 to 64 should aim for 150 minutes of aerobic activity and two days of strength training every week, according to the World Health Organization.

More Benefits of Strength Training
As if this study isn’t enough to convince you, adding strength training to your recovery activities can also help you to:

  • Improve sleep. Lifting weights has been study-proven to help you fall asleep faster and keep you asleep throughout the night.
  • Lift your mood. Strength training gives you an edge over stress and anger. People who strength trained three times a week for six weeks had less anger and better overall mood, according to researchers. This is partly because the more muscle you have, the lower your levels of stress hormones.
  • Increase your confidence. Meeting fitness goals and feeling fit and trim can improve your self-perception, giving you more confidence to meet the many challenges ahead in recovery.

Exercise to Support Your Sobriety
Imagine taking care of your physical, mental and spiritual health all before noon. That’s what you’ll experience at the ranch. We offer our male clients a variety of recovery activities that support lasting sobriety. To learn more about our men’s drug rehab or request recreation and activity information, call us today: 877-228-4679.

Alcoholism and Type 2 Diabetes

Young couple drinking in bar with alcoholism problem

It’s National Diabetes Month, held each November to raise awareness about diabetes and its impact on millions of Americans. In honor of this month, and in an effort to help those of you in the recovery community lead healthier lives, we’re taking a closer look at the link between alcoholism and type 2 diabetes. Here are a few facts you should know:

Chronic drinking can put you at risk of type 2 diabetes. Here’s why:

  • It decreases insulin sensitivity: Alcohol abuse can lower the body’s sensitivity to insulin, which can up your chances of developing type 2 diabetes.
  • It increases body weight: And this can increase your risk of obesity, which in turn ups your risk of diabetes. What’s more, individuals who abuse alcohol drink often lack exercise and proper nutrition and smoke cigarettes – three lifestyle habits linked to type 2 diabetes.
  • It triggers pancreatitis: Too much alcohol may cause chronic inflammation of the pancreas (pancreatitis), which can impair its ability to secrete insulin and potentially lead to diabetes, according to the Mayo Clinic.

The Signs of Type 2 Diabetes
According to the Centers for Disease Control and Prevention, 26 million Americans have type 2 diabetes. Symptoms of type 2 diabetes can vary from person to person and include:

  • Increased thirst
  • Increased hunger (especially after eating)
  • Dry mouth
  • Nausea and occasionally vomiting
  • Frequent urination
  • Fatigue (weak, tired feeling)
  • Blurred vision
  • Numbness or tingling of the hands or feet
  • Frequent infections of the skin or urinary tract

Healthy Living at 10 Acre Ranch
For individuals who have abused their body with alcohol, exercise and proper nutrition is often a distant thought. At 10 Acre Ranch, we teach clients healthy habits and encourage them to carry them into post-rehab. To learn more, call today: 877-228-4679

Study: Smoking Pots Harms Your Heart

a photo of a lady with marijuana addiction smoking pot

We already know that marijuana can be addictive — about nine percent of  those who smoke pot will become addicted, according to the National Institute on Drug Abuse.

We also know that some people experience an acute psychotic reaction (disturbed perceptions and thoughts, paranoia) or panic attacks while under the influence of pot. Marijuana also has negative effects on attention, memory and learning — and it can certainly hurt your lungs. In fact, regular users have been found to experience similar breathing and lung problems as tobacco smokers.

A recent study shows that smoking pot might also be hurting your heart – upping your risk of hypertension, according to researchers from Georgia State University. Marijuana users were more than three times likely to die from high blood pressure than non-users. And, for each year of use, their risk increased by four percent, according to the study.

“Marijuana stimulates the sympathetic nervous system, leading to increases in heart rate, blood pressure and oxygen demand,” said lead author Barbara Yankey.

Caring for Your Heart in Recovery
Getting help for your addiction is perhaps the best thing you can do for your ticker. You might also want to consider adding these heart-healthy steps to your long-term sobriety plan:

  • Quit smoking. Ask your doctor to recommend a smoking cessation plan.
  • Get your numbers tested, including blood sugar, blood pressure and cholesterol.
  • Prioritize sleep. Six to 8 hours per night is the goal.
  • Maintain a healthy weight. Consult a healthcare professional about your ideal range.
  • Limit salt, sugar and processed foods.
  • Add fatty fish – salmon, herring, sardines or tuna – into your diet.
  • Make exercise a priority. Strive for 30 minutes per day on most days of the week.
  • Meditate daily. Try to meditate the same time each day so it becomes a habit.
  • Manage stress. Experiment with a few relaxation techniques like yoga or deep breathing.

Overcoming Your Marijuana Addiction
As one of the most affordable drug and alcohol treatment centers in California and the United States, 10 Acre Ranch specializes in helping men overcome their marijuana addiction. To learn more, call today: 877-228-4679.

Superfoods for Addiction Recovery

photo of healthy foods

Eating healthy shouldn’t be an afterthought during recovery. In fact, adding the right foods into your diet can help repair your body, boost your mood, and give you more energy to endure the hard work of rehab.

If the idea of healthful eating makes your head (and stomach) whirl a little, don’t worry. You don’t need to overhaul your diet at once. Take it slow, experiment with some new recipes, and work your way up to enjoying these superfoods on a regular basis.

  • Poultry and fish: These foods are great sources of low-fat protein and also contain an amino acid called tyrosine, which is essential in the creation of the feel-good neurotransmitters dopamine and norepinephrine.
  • Bananas: This fruit contains tryptophan, another amino acid that’s not processed correctly when using drugs and alcohol. It works to promote relaxation and proper sleep.
  • Yogurt: Especially if you’re recovering from an alcohol or opiate addiction, you’ll need nutritional help to repair your gastrointestinal system. This probiotic-friendly food will help eliminate constipation and/or diarrhea and work to get your digestive tract running smoothly.
  • Blueberries: These tiny powerhouses are bursting with antioxidants, which can help boost your immune system and rid the body of toxins.
  • Vegetables: A vegetable-rich diet helps to restore many of those key nutrients lost during active addiction. Broccoli, cabbage and kale, for example, can help support liver detoxification and dark leafy greens (think spinach) can help heal tissue damage.
  • Whole-grain pasta and brown rice. These fiber-rich grains can help jump-start your digestive system, which may have suffered while using.

Nutritional Therapy at 10 Acre Ranch
Proper nutrition is a vital part of healthy rehabilitation, and aids in managing withdrawal symptoms, restoring physical health, and supporting the neurological system. At 10 Acre Ranch, we emphasize the importance of diet as part of a radical lifestyle change. To learn more, call today: 877-228-4679.

What You Need to Know About Men’s Health

photo of a man stretching inside a track oval field

June is Men’s Health Month and there’s no better time to start taking proactive steps to safeguard your health. Along these lines, let’s take a look at three common conditions that affect men more often or more severely than women – and what you can do to prevent becoming a statistic.

Heart attack: More adult men than women die of heart attacks – and, what’s worse, 50 percent of guys who die from heart disease have never experienced previous symptoms before.

What you can do:

  • Eat a healthy diet that’s low in salt, saturated fat and cholesterol
  • Ditch cigarettes
  • Exercise regularly
  • Schedule regular doctor’s visits

Lung cancer: More men smoke and smoke more heavily, so it’s not too surprising that lung cancer is the leading cause of death for both men and women.

What you can do:

  • Quit smoking
  • Get screened: The US Preventive Services Task Force recommends that adults aged 55 to 80 who have a heavy smoking history and currently smoke, or quit within the last 15 years, be screened annually for lung cancer.

Suicide: Four times as many men as women die from suicide. In addition, men who have depression, bi-polar disorder, PSTD, or other mental illnesses are less likely to seek treatment than women with the same disorders. Instead, they tend to self-medicate.

What you can do:

  • Learn the warning signs. Anger, irritability, recklessness, exhaustion and substance abuse are a few red flags.
  • Get help. Don’t suffer in silence or take matters into your own hands. There’s no shame in seeking professional treatment for depression or other mental health issues.

Dual-Diagnosis Treatment in Southern California
At 10 Acre Ranch, we specialize in helping men who feel hopeless learn a new way of life. Our staff offers hope to those struggling with addiction as a cause or result of mental illness. To learn more, call today: 877-228-4679.

How to Stop Negative Thinking

Sad woman sitting on sofa at home having negative thoughts

Many people in recovery from addiction continue to struggle with negative thinking from time to time. This is because you likely spent a good portion of your life indulging in negative thoughts – plus, just because you’re sober, it doesn’t mean that you’ll automatically gain a sunny outlook.

Luckily, breaking a negative cycle is possible. It just may take a bit of time, patience and practice to think more positively. These strategies can help brighten your perspective.

  • Reach out to a friend. Talking to a loved one (preferable someone who is optimistic) is the perfect healthy distraction to quiet the negative chatter in your mind. By the end of your conversation, you may even forget what you were upset about in the first place.
  • Step outside. Stuck inside with your negative thoughts? Put on those shoes and head outside. The sunshine and fresh air will automatically give you a sunnier outlook.
  • Meditate: Taking a minute to be still and focus on your breath will help you clear your head so you can control your negative thinking.
  • Exercise: This works by helping to release feel-good endorphins and by keeping you in the moment, where negative thoughts are less likely to thrive.
  • Help someone: An act of altruism is often the wake-up call needed to stop dwelling on the bad and start focusing on the good.

Self-Realization at 10 Acre Ranch
Many addicted individuals believe that they are on a dead-end road with no hope in sight, and no ability to solve their problems or fulfill their most basic needs. The credentialed 10 Acre Ranch team helps residents and outpatients separate personal potential from chemical dependency and learn to love themselves again. To learn more, call 877-228-4679.