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Create a stronger back, key nutrients for women, and dangers of text neck

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Create a Stronger Back for Better Healing

Have you ever felt like you couldn’t get through a day without experiencing some lower back pain? This is a common problem in America with millions of people suffering from the same pains. With so many of these people visiting their physician to correct the problem, it’s often discovered that leading a sedentary life is the root cause. 

While this is not always the case and sometimes the pain varies from one patient to another, a sedentary lifestyle that incorporated unexpected activity or improper back use will very likely harm the lower back. Instead, you can use these tips to strength the back and heal your back naturally. 

Strengthening with core exercises

You can use a few specific exercises to strengthen your lower back. These exercises pinpoint the area and strengthen the muscles so that when you go to use your lower back, it’s already prepared for the movement or pressure it may experience. You can discuss these exercises with your doctor to see if they are right for you before using them.

One exercise that you can try or strengthening the region is a pelvic tilt that you’ll do while lying on your back. First bring your knees pointing up with your feet close to your hips and begin rotating the pelvic and tailbone downward while tightening the muscles in the lower back. 

Keep your arms down at your side while you do this and try to rotate your pelvis to the opposite direction while slowly using your legs to life the tailbone and lower back off the ground. Tighten your muscles while your lower back and hips are off the ground and the hold the position for a few seconds before releasing and repeating. You’ll be supported by your legs, arms, and shoulders when these target areas are off the floor. 

You can also try the kneeling extension exercise which has you on your hands and knees and lifting your leg straight out for a 10 second hold before repeating. This is a great way to strength the lower back and gluteus muscles so that this region can be more supported. 

Lastly, try the half-lifted standing fold in which you’ll stretch the hamstrings while strengthening the lower back. Make sure you’ve allowed your core to be strengthened before trying this one. Stand tall with your knees slightly bent and bend forward so that the body is at a 90 degree angle. You can rest your hands on your thighs but make sure you keep the head lifted and the back muscles tightened. Then release by folding all the way over. 

Why is the back so vulnerable to injury?

Anyone that has experienced pain for more than a month of time knows that something is not right in the back. You’re likely to be making a phone call to the doctor or a chiropractor to see if there is a simple treatment that can handle the problem and hoping that it isn’t going to involve prescription drugs or more invasive treatment. It’s so common to end up as one of these back sufferers since in the US, people tend to work at desks for long periods of time during the day and don’t always make a point to move away from the desk or incorporate fitness into their lives. 

Being one of the most complicated areas of the body when it comes to the combined structure of your bones, nerves, muscles, and ligaments that are all in the largest part of the body, it makes sense that it’s prone to take a beating harder than other areas may. 

This is also due to the fact that your body puts so much of its weight on the lower back causing it to experience the most wear and tear. Even though it may seem that physical activity is most likely to harm the area, it’s actually the sedentary lifestyle in which you keep it in an unhealthy position all day. You could end up with disc regeneration and even obesity if your lower back’s musculoskeletal system is worn down. 

If you’re suffering from lower back pain, it’s time to focus on strengthening this area and making some lifestyle changes. Make sure to give this part of the body more love and attention going forward knowing how vital it is to your overall wellbeing.

Which Nutrients are Best for Women? 

While all people need to focus on getting the right nutrients in their body, men and women can have some variances in what they need for their specific gender. For example, women need more calcium because they are at a greater risk of ending up with osteoporosis. Men need more protein and calories than women do because men have a larger body and more muscle mass. 

Men and women both need folic acid, but women need more of it during childbearing years and require an extra supplement for it. When it comes to men and women, they need most of the same things but each gender may require more of something than the other one. Take a look at the things that women need most when it comes to the right nutrients. 

Fiber

For starters, women need to make sure they are getting plenty of fiber. It’s recommended that you get 25g if you’re under 50 and 21g if you are over 50. It helps to keep women regular and lowers the chances of developing heart disease, diabetes, certain cancers, obesity, and even a stroke. This is particularly important during pregnancy. Choose foods high in fiber such as avocados, black beans, berries, chia seeds, and coconut.  

Iron

You’ve likely heard it before but women tend to be low in iron. It’s important to make sure you get enough of it because it’s important for health, sustained energy, and avoiding fatigue, infection, and irritable moods. 

You can find it in spinach, black beans, grass-fed beef, liver, and even dark chocolate. Iron works to transport oxygen while regulating cell growth, aiding your bone marrow in creating healthy red blood cells so that you don’t become weak. Make sure you get 18mg for 19-50 year olds and 8mg for over 50. 

Calcium

Everyone needs calcium because it gives you strong bones, but how much do women need? Make sure you are get 1,200mg if you’re over 50 and 1,000 if you are between 19-50 years. Women are more likely to develop osteoporosis from a lack of calcium because the body will take from your bones to make sure the cells can function well. Choose more kale, raw milk, broccoli, yogurt, and watercress to get the calcium your body needs. It’s also important for your heart’s proper rhythm and nervous system function. 

Folate

As mentioned, folate is so important for women, especially in the child-bearing years. You need 400mcg-600mcg during pregnancy and 500mcg when breastfeeding because it’s crucial to the development of cells. Folate reduces the chances of birth defects and lowers the risk of heart disease and certain cancers. Make sure you get it before conception and during pregnancy through citrus fruits, avocado, kidney beans, peanuts, and black-eyed peas. 

Protein  

While men need more protein than women, women still need 10-35% of their daily caloric intake to consist of protein. You’ll need more if you are into weight-lifting because it aids in muscle development, but make sure you get some grass-fed beef, organic chicken, yogurt, wild fish, or black beans in your diet for your daily protein needs. 

Since all of your cells have protein, it makes sense that you have to replenish your body with protein.it works to repair and create new cells, and it’s especially important for pregnant women and for children. 

If you were wondering what kinds of foods you should be incorporating into your diet, use this guide to make sure you are covering all of the areas that women really need to focus on for prime health.

 

Is Tech Neck Avoidable in Today’s World?

Did you know, the average American spends more than 9 hours a day staring at some type of screen? It could be a smartphone, TV or computer, but most Americans are spending more than a normal full-time shift at work staring at a screen. Even young children don’t avoid this as they spend at least two hours staring at screens and that number only increased as they get older.

How Screen Staring Impacts Your Spine

As you’re staring down at your phone, tablet or computer, you are putting more weight on the cervical spine. The average human head weighs 12 pounds. Even just a small tilt to send a text message will increase the amount of that weight being supported by your cervical spine. The more you tilt, the worse it gets.

This posture is causing more people to suffer from strain throughout the shoulders and the neck. Many chiropractors are calling this “tech neck” because it’s caused by technology. The hunched over posture may cause knots in the shoulders and neck, but it could also cause disc damage or a pinched nerve.

Can you Prevent Tech Neck?

In a world where phones are attached to most people and computers are vital for most to function at work, is it possible to prevent tech neck? The answer is yes, but it’s not so easy.

The easiest way to prevent tech neck is to spend less time in front of screens. However, this isn’t possible for some, as those working in front of a computer all day will not be able to reduce their screen time much. 

You can start by replacing your laptop at meetings with a notebook. This is a pretty easy change and some of the easiest changes can be found in your home. Instead of scrolling through social media while watching TV or spending time with your family, become more present at the moment and put the phone away.

You can also limit your time in front of the TV and computer at home. Choose an amount of time you will spend with your devices every day at home, set a timer and when that time is gone, put them away for good. Read a book, play a game, go outside or do anything that gets you away from screens. 

You only get 24 hours per day. If you spend more than 9 hours in front of a screen and another 8 hours sleeping, you only have 7 hours left. About half that time is likely spent getting ready for work, eating meals or preparing meals. That doesn’t leave much left.

Chiropractic Treatments for Tech Neck

While the best solution is to avoid screens or limit your time in front of them, you can also seek out chiropractic treatment for tech neck. With the right treatment, you can find relief and get back your good posture.

Myths, Stretches and Boosting Your Immune System

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Common Chiropractic Myths & What’s Really True

Have you ever heard things about Chiropractors that made you think twice about seeing one? There are some myths out there that cause caution to people that considered visiting a chiropractor that now are missing out on the health benefits. Some people think chiropractors just simply aren’t real doctors and that chiropractic care is dangerous. Others think that they can it themselves or that the treatment wouldn’t do any good for their health problems. Here’s a closer look at the common chiropractor myths and then a fact check to make sure you know why these things simply aren’t true.

It’s too expensive to see a chiropractor

One of the common myths of Chiropractors is that people think a chiropractic visit to too expensive and not affordable unless you’re an athlete. They think that it’s not care available to just anyone even though most insurance plans actually cover chiropractic in their coverage. In reality, chiropractors are meant to be for everyone because they offer so many health benefits that everyone needs, not just athletes.

You can’t stop going once you start

Another myth is that once you start getting care you can’t ever stop going. In truth, chiropractic care is an individualized treatment plan and everyone will need different levels of care. Depending on your health and care needs, you may need weekly treatment or temporary treatment until something is corrected.

Chiropractic care is typically used for pain relief, correcting an abnormality, or for wellness and general maintenance. It’s great to go regularly to prevent injury and keep your health in check, but if you are visiting after a car accident or from an issue like scoliosis, you may only need to go until that issue is resolved with minor follow-up in the future. In most cases, people go back because of the health benefits and the results they get, not because they have to.

It’s unnecessary

Other people think that it’s not necessary to seek chiropractic care because they can crack their own back or that a chiropractor is never going to fix their body’s issues. Chiropractic care puts on a force applied specifically to get results safely and is not something you should try to do yourself. In addition, chiropractors work on more than just back pain; they can also help with spine misalignment and nervous system function, the areas that affect the body the most.

They aren’t real doctors

If you don’t trust chiropractors because you don’t think they are real doctors, take a look at the educational requirements involved in becoming one. Chiropractors actually require around 400 hours more of classroom work than regular physicians, taking a closer look at things like anatomy, nutrition, and physiology.

It’s actually dangerous

Lastly, if you fear going to the chiropractor because you think the adjustments are dangerous, realize that chiropractic care is actually the safer therapy option compared to a prescription or surgery. It’s a gentle therapy that requires no drugs or intrusive treatments, but rather uses adjustments and exercise to relieve pain and optimize body function. There is a much higher risk to anti-inflammatory drugs and prescription medicines.

You’ve probably heard these myths or worried about them yourself. Don’t allow these common chiropractic myths worry you from seeking the health benefits of chiropractic treatment. These are the truths behind these common myths.

 

Top 4 Stretches for Back Pain Between Chiropractic Visits

When you go to the chiropractor for an adjustment, you’ll often be instructed to do some stretches or exercises related to the issue you went in for in-between visits. Whether you have an injury you are trying to heal or your spine becomes misaligned from daily activity, it’s important to see the chiropractor for adjustments and a closer look at how your body is functioning.

Since everything in the body is connected, having one thing off will affect everything else. Take a look at these four stretches you can do for back pain between chiropractic visits to help heal and relieve discomfort until your next appointment.

Lying knee to chest with twist

One easy way to stretch the body for back pain relief is to lay with your knee to your chest. Start by lying on your back and bring one leg from a straight out position towards your chest while the other remains straight out. Hold it there and then slowly bring the knee over your body to the other side where you’ll rest it on the floor. This can be extra effective if you form a T shape with your arms straight out.

This is great for working the chest, shoulders, piriformis muscles, and paraspinal muscles. Your abs will also benefit from the twisting because it awakens the digestive process and strengthens your core.

Hamstring stretch

Try the hamstring stretch if you want to benefit the hamstrings, lower back, and upper back. You can do this standing or sitting depending how flexible you are.  Simply stretch your legs to a straight position with a slight bend to protect your knees and tendons. Bend over the legs keeping the back straight reaching towards the toes without harming the back’s strength in order to do so.

Make this extra effective by doing it in a standing position so that the blood flow to the head can improve circulation.

Child’s pose

You may have seen this pose done in yoga. The child’s pose or resting pose is a great one for simple stress relief and relaxation. It’ll be conducive to your entire back, your hips, and your shoulders.

Get on the floor for this one with a yoga mat and start with your knees on the floor either together or spread apart underneath you. Fold over the legs and stretch your arms in front of you. You’ll want to reach your hands forward as your tailbone is stretching backwards to open the hips and lengthen the spine.

Piriformis seated stretch

Lastly, do the Piriformis seated stretch to help with your pirifromis muscle, lower back, and thighs. It’s a great way to improve your posture too. You’ll simple start with a seated position and cross your leg over the other while the lower one continues to lie down. Keep the lower one tucked under the opposite hip while your top leg keeps your knee pointed upwards and the foot placed next to the thigh. Your arm will go around the top leg pulling inward to stretch your top leg, all while sitting straight up.

You can maintain your adjustments and seek pain relief for your back between appointments by using these four stretches regularly.

 

Getting your Body Ready for Flu Season

One of the reasons everybody dreads the winter season is that it typically means that flu season is upon us. You might be seeing ads suggesting you to get your flu shot and that is because we are at the right time of year where the flu is on everyone’s mind. It can ruin holidays, keep you from work, and cause you to be homebound missing important events or obligations.

The good news is that you can get your body ready for flu season now in order to increase your chances of avoiding the flu this season. By prepping your boy, your immune system will have a fighting chance to avoid the flu. Check out these tricks for getting yourself ready for flu season.

Increase your fluids

Treat your body as if it’s already sick in order to start giving it what it would need if it were sick. That means it’s time to drink plenty of fluids and make this a priority once and for all. It’s a tough time to remember to drink your fluids when the weather is chilly rather than a constant remind in the hot summer sun, but it’s all the more important. The winter is a time of dry air and people tend to forget to hydrate.

Your body’s immune system and mucous membranes will thank you when you remember to hydrate, especially to optimize your mouth, nose, and ears’ mucous membranes. Throw in herbal teas and avoid fruit juices when you need a break from water.

Watch the sugar

Speaking of avoiding sugary drinks, you’ll also want to avoid simple sugars like white flour. Sweets are so common during the winter months and it’s easy for them to suppress your immune system which increases your chances of catching the flu.

Increase certain spices

By adding some spices and veggies into your week, you can help your immune system too. Choose herbs like oregano and turmeric for their antimicrobial properties, as well as ginger, onion, and garlic to add to your dishes, soups, and sauces.

Exercise

Just like any time of year, exercise is a great way to keep your body strong, but it’s extra important if you want to boost your immune system. The physical movement will increase your blood’s circulation and oxygen, as well as eliminate metabolic wastes. Just add 30 minutes of exercise a day and you’ll help your body prep for flu season.

Prep the home

Lastly, find ways to fight off the cold around your house. Start washing your hands more and doing a daily nasal saline flush to keep your mucous membranes moist. Watch the heat in your home since that could dry out those mucous membranes. Keep your fridge stocked with vegetables high in vitamins A and C, and prep some delicious soups and dishes that you can reheat when you want to boost your immune system.

You can get your body ready for flu season and significantly increase your chances of avoiding catching the flu, even without a flu shot. Be sure to talk to us about getting regular adjustments this season as it will help your body perform at its optimal capacity, keeping your immune system and all functions in check.

Backpacks, Headaches, and Back Pain – here is what can be done!

By | Newsletter

Protecting your child’s back from this year’s backpack

It’s that time of year again and back-to-school prep is all of the conversation. That means your child will be gearing up from a summer of fun to carrying a heavy book bag to school with all of their textbooks, notebooks, homeowner, and the extras.

This also leads many chiropractors to seeing parents of children with back problems because of overstuffed backpacks and pain from it. While it’s an exciting time of year for new subjects, new teachers, football games, and the kids getting older, it’s also that time of year when backpacks are heavy and kid’s backs are in danger. Take a look at how you can protect your child’s back from this year’s backpack.

How backpacks harm a child’s health

While you may be worried about packing a healthy lunch and keeping grades up, you should really be taking the time to focus on your child’s back health from lugging around new textbooks and even laptops. Backpacks are notoriously worn incorrectly and can damage children’s’ spines.

In fact, almost 80 million kids will end up suffering from pain from wearing their backpack incorrectly this year. This affects the spine, shoulders, posture, and more. Many kids like to wear the backpack on one shoulder or they overstuff the bag, making it not only a chore to carry, but damaging to vertebrae of the spine.

What often happens is that children, regardless of what parents intend, will wear their backpacks incorrectly because they are in a hurry, overwhelmed, or unaware of the damage the pack can cause. They could trigger subluxations or cause postural imbalances. Causing a misalignment to the spine’s vertebrae will actually put pressure on the nervous system and prevent communication within the body from the irritated nerves. Other symptoms occur when this happens and you may not realize the pain is all traced back to the backpack.

How you can prevent injury

There are really simple ways to avoid backpack injury but knowing is half the battle. It’s important to choose the right backpack to begin with, and then follow a few simple steps from there. You need to make sure you don’t select something too big for your child, nor should it be too small. A backpack must have two straps and it shouldn’t hang over four inches below your child’s waistline.

That way, you can ensure that your child is wearing the backpack properly and that it won’t overwhelm your child’s back. These days, you’ll see more and more children with a backpack on wheels, which is the ultimate best choice in backpacks, but you’ll want to check to see if it’s allowed with the school first.

Once you’ve selected the right backpack, it’s time to talk to your child about how to wear it properly. First and foremost, make sure your child wears both straps and doesn’t try to wear it on only one shoulder. Next, make sure he or she is wearing it at the proper tightness, because wearing it too loose or too tight can be damaging to the back. Often children will try to wear it loose on only one shoulder and it’s one of the main reasons that back pain begins from a backpack. Encourage your student to swap out their books between classes to avoid carrying too much and be sure to adjust the backpack as your child grows. In addition, you’ll want to make sure that you’re packing it properly, with the weight not to exceed 15% of your child’s body weight, and putting the back on by lifting the legs rather than the back.

Even if you follow backpack procedures perfectly, it’s important to have your child adjusted with the chiropractor on a regular basis. This allows his or her back to have a reduction in subluxations and pressure, and a chance to restore the communication throughout the body.

Be sure to follow backpack procedures this school year and to keep your children’s wellness as a top priority going into this new season of life. 

 

How Chiropractic Can Eliminate Headaches

Including a Chiropractor in your Healthcare Provider line up isn’t just about back pain. And believe it or not, your headaches could be treated without the use of medication.

Pain Relievers are not Always Necessary

Sounds a little different than what we’ve been leading to believe right? Drink more water, eliminate certain foods, get more sleep – these are all important aspects as well. The part that comes next though, where you’re advised to take a pain reliever – that’s not entirely necessary.

Millions of people worldwide are affected by headaches, many of which are debilitating enough that people will miss school and work. They will miss their children’s sports games, miss anniversaries, and miss important milestone’s – which is why I believe so many will jump at the first chance they get to take over the counter or prescription headache medication.

Pills Don’t Have to be Your First Line of Defense

This doesn’t have to be your first line of defense when investigating headache or migraine relief. Whether your headaches are caused by tension or stress, hormones, environmental factors, or as a result of a physical issue or trauma – your Chiropractor can make a few simple adjustments and viola, reduced or even eliminate headaches.

How Do We Do It?

We have established that there are countless triggers for headaches. But how can a Chiropractor help eliminate them all?

Booking a visit with your Chiropractor is not just about the adjustments and instant relief. We look at every problem holistically, and will help you to identify environmental, physical, and emotional triggers. Once these are identified and changes are made, we get to work on the physiology of it all. There are nerves in your body that when interfered with, can be the root cause – or the final answer to all of your headache woe’s. A simple subluxation in the cervical spine can hinder the blood flow to your brain, which can either cause headaches or leave you more susceptible to headaches.

Subluxation of the spine can be caused by stress, the environment (toxins), or trauma. Consulting with your healthcare team and devising a plan of action to cancel out all possible causes will be the answer to a reduction in headache pain relievers.

Similarly, the tissue and bony structures surrounding your neck and the base of your head can be sensitive to irritation and can become dysfunctional. This is a common cause of head and neck pain and can be relieved with gentle, precise Chiropractic adjustments, and exercises to help correct your posture.

Living Headache Free is Possible

Imagine, you can be free of chronic headaches. You won’t have to worry about traveling with medications, losing sleep, or missing important life events. This reduction in stress alone will be a large piece of your health puzzle.

Taking care of your spine, nervous system, and muscle health is what we help you do. Our holistic approach to healing drug-free – is what will make all the difference in the world when it comes to how you feel every day. When you make a choice to include Chiropractic care into your health care regimen, you are making the decision to take your health back into your own hands.

 

5 Exercises to Strengthen Your Back

The most effective combination of tools to strengthen your back are cardiovascular and strength training exercises, in combination with chiropractic care. However, if you have a history of heart problems, this should be noted by your health team and special instruction should be followed when exercising.

However, if this is not the case, a reasonable amount of exercise that you enjoy is your best first step in strengthening your back.

Why is Back Strength so Important?

Your back and your core are the structures that hold your body in proper alignment so that it can function properly, and function well – like the support beams in your house. If there is a flaw in this support, the rest of the structure suffers.

Maintaining a strong back and core will allow your bones, muscles, nervous system and cardiovascular system to do what they need to do uninterrupted.

The importance of a strong foundation doesn’t necessarily mean you have to suddenly become an athlete (your choice entirely) but there are exercises that will gently increase your strength without over-exertion.

  1. Go for a walk. It doesn’t need to be a marathon – but it should be more than a leisurely stroll. Walking 3-7 days a week with good posture will strengthen your muscles, your cardiovascular system, and will promote proper digestion.
  1. Planks. This simple but effective exercise is great for your back and your core. Depending on your level of strength, you can do them anywhere from 30 seconds to 3 minutes. This particular exercise alone is great for your overall posture when done correctly.
  1. Lunges. These are great for your lower back, giving it a strength-based workout, along with stretching your muscles.
  1. Bridge stretch. These are low impact and great for your abdominal muscles and your glutes. The great thing about this movement is that you can go as slowly as you need to (which is the most effective way of doing this movement anyway).
  1. Reverse shoulder shrugs. This is perfect for your upper back and neck and will help to release tension while opening up your chest. This exercise can be done right at your desk.

Please remember that while exercising it is important to wear comfortable and breathable clothing, shoes that will support your level of activity, and do not bounce while stretching. This can actually tear your muscle fibers and cause your muscles to need time to heal – which is counteractive to what you are trying to achieve.

Ask Us – We Will Tailor Exercises to Your Specific Needs

These are just a few of several exercises your chiropractor may suggest, all of which are supporting your back and core. Without balanced muscle tone obtained through exercise, your posture will suffer and can result in muscle aches, joint related problems, headaches, digestive issues, and cardiovascular dysfunction.

We will show you the best exercises to help align your body’s joints, so you reduce the likelihood of experiencing pain and discomfort. Joint manipulation is only one aspect of your chiropractic care, and adjustments are best performed when they are done alongside other therapies, including exercise.

This Part is All on You

This important component to your recovery is in your hands and will hopefully increase your confidence in your ability to help heal your own body. Working in conjunction with your chiropractor will help you to meet your goals.

Better than any drug, exercise will improve your mobility and reduce pain. But please be patient with yourself, sometimes it can take months of regular repetitive motions for your body to adjust and feel better, but the long-term results of a stronger back and core will be worth it.

 

Can’t Sleep? Suffering from headaches? Here’s what can help

By | Newsletter

How can Chiropractic Care Help with Sleep Issues?

Do you struggle with poor sleep? Whether you struggle to fall asleep, you wake up often, or you just can’t seem to get any sleep, any time of sleep dysfunction or insomnia can be detrimental to your health and daily life. That’s why many are seeking help from their Chiropractors after learning that chiropractic care can help with sleep issues. Take a look a closer look at different sleep issues, how chiropractic care can help, and how to set your night of sleep up for success.

Sleep disorders

It turns out at least half of North Americans and even more suffer from a sleep disorder but most don’t seek medical attention for their sleep problems. In addition, physicians often don’t ask patients about their sleep patterns, causing this to often go unchecked. The problem is that people need between 7 and 9 hours of deep, restorative sleep each night and often people get much less or even too much sleep.

Without proper sleep, your body can’t heal itself and rejuvenate for a new day, bringing you the proper energy you need to function. Inadequate sleep leads to things like mood disorders, weight gain, heart disease, and a shortened life expectancy.

If you go without proper sleep for a long time, you could end up with increased inflammation, a higher risk for cancer and diabetes, and impaired blood sugar balance. Since poor sleep inhibits leptin, your body struggles to feel full and you’ll be more prone to oversleep. You need sleep for hormone balance, waste removal, and rejuvenation.

Making better health decisions

In order to avoid or correct these sleep disorders, you need to start getting your health in check. Start by working on your nervous system since the brain and nervous system control the rest of the body. You can balance the autonomic nervous system, the area that includes all of the nerve roots connecting to your vital organs, by eating well, proper posture, deep breathing, exercise, and reducing stress. This will allow for sleep hormones to balance and for better function of the systems the nervous system controls including your heartbeat, breathing, and blood pressure.

When you don’t keep things in balance in this area, you’ll end up with a misaligned spine and posture, difficulty resting, and issues with the body’s communication system needed to heal you. Fortunately chiropractic care can resolve this because your chiropractor can remove the interference you’re experiencing in your autonomic nervous system leading to balance sleep hormones. If you’re struggling with sleep issues, see your chiropractic for a spinal adjustment and to discuss your lifestyle habits that could be contributing to the problem.

Proper sleep scenario

In addition to a spinal adjustment, your Chiropractor will discuss with you how to optimize your bedtime routine to make sure you are allowing for the best sleep. For example, you’ll want to keep a routine so that you r body can get used to going to sleep and waking up at the same every day of the week. You’ll want to reduce caffeine early in the day to ensure you can fall asleep at night. You’ll also need to look at how comfortable your bed is and if you are keeping the room warm enough at night to be comfortable, somewhere between 60 and 69 degrees.

Next, you’ll want to make better choices during the day such as getting plenty of exercise and sunlight during the day, while taking a bath with Epsom salt at night before bed and quitting any screen time an hour before bed ensuring that the room is in total darkness during sleep. Keep pets out of the room if they bother you during sleep and turn off anything electrical to avoid their electromagnetic fields from disrupting your pineal gland during sleep. Make sure your nighttime routine is stress-free.

Fortunately Chiropractic care can resolve your sleep issues but it’s important to form better habits each day that will contribute to a better night’s sleep.

Chiropractic Care helps a 3 year old boy with Pervasive Developmental Disorder

Disorders that involve a delay in development of social and communication skills are typically grouped together into a category named Pervasive Developmental Disorder (PDD). Symptoms that arise from PDD can be evident during infancy and are most commonly identified before a child turns 3 years old.

Difficulty using and understanding language, trouble relating to others, avoid changing their routine or going to unfamiliar environments as well as repetitive purposeless body movements are some of the various symptoms that are frequently cited in individuals with PDD. The condition of PDD is included within the autism spectrum. A cure for PDD has yet to be determined although, there are many other methods that are currently being used to decrease the symptoms or the severity of the present symptoms. Several current treatment methods are medications as well as occupational and physical therapy.

The individual in this case study is a 3 year old male with PDD and Sensory Processing Disorder. The mother of the child sought help from a chiropractic office in attempt to manage the symptoms her son had been dealing with. The young boy was developmentally delayed by 25% or greater in fine motor skills, communication, cognition, social and emotional skills. He would choose to crawl instead of walk. However, the child was unable to cross crawl which is an important skill for kids to master as it develops proprioception, coordination of limbs, muscle balance and strength. Occupational therapists and physical therapists noted that this child had low muscle tone and possibly lacked adequate sensory perception.

The child began Chiropractic care twice a week for the first four weeks and then progress to once a week for the following 4 weeks. At each visit the Chiropractor would examine the child for any vertebral subluxations. Following care and upon the first re-evaluation the patient had improved in several objective tests as well as increases in subjective measures expressed by the mother and therapists. The mother had been extremely thankful as her son has shown improvements in his communication and language skills, to add, he began to walk and even run on his own. The current occupational and physical therapists of the patient were surprised at the benefits displayed from chiropractic care as they stated that they had never observed such impressive improvements in a very short time frame.

The child continued Chiropractic care for the following 10 months since improvements in development were continually being seen. Improvements seen included boosts in his language skills, processing of sensory information and increase in muscular strength. The previous issues of swaying and rocking as well as low muscle tone had been reduced.

Cohn, A. (2011). Improvement in Autism Spectrum Disorder Following Vertebral Subluxation Reduction: A Case Study. Journal Of Pediatric, Maternal & Family Health, pp. 87-91.

Top 5 Natural Remedies for Incredible Headache Relief

Have you ever been curious to find out some tried and true tricks to get rid of those nasty headaches you get? Taking over-the-counter medicines and getting chronic headache prescriptions from the doctor just isn’t the healthy way to go.

There is always a reason behind things like this and finding out the source can help you get rid of the pain for good. If you want to try natural remedies, you may just find one of these does the trick and explains why you were having the pain in the first place. Take a look at the top five natural remedies for incredible headache relief.

Essential oils and magnesium

One simple way to start headache relief is throw out those over-the-counter medicines and put something else in your medicine cabinet instead. Essential oils and magnesium are both great options for incredible headache relief. Specifically, peppermint oil and lavender oil are great treatment options for your headache pain. Peppermint oil stimulates the blood flow in your forehead which relaxes headache pain. Lavender oil is great for stabilizing the mood and relaxing which makes it perfect for the headache sufferer that needs a sedative effect like this.

Be sure to add magnesium to your collection because this one is one of the best for relieving pain from headaches. Rather than harmful NSAIDs and aspirin, try magnesium to treat your migraines and cluster headaches. You can take it orally and intravenously, but you can also find it foods like beans, broccoli, nuts, whole grains, and seeds, and even in things like chocolate and your morning coffee.

It works well because it blocks the chemicals in your brain that transmit pain and improves your body’s reaction to injuries. Low magnesium levels in the body can actually lead to blood vessel problems, high blood pressure, and heart disease, so it’s important that you are getting this anyway.

Chiropractic adjustments and acupuncture

A great way to reduce your headaches is to be seen by your chiropractor for an adjustment to determine the source of your pain. Your adjustments will work to repair damaged DNA by acting as an antioxidant, while also reducing stress and improving overall organ function. The spinal manipulation by your chiropractor will definitely relieve your headaches.

Another treatment method that works well is acupuncture which stimulates points on the body to seek a balance to its energy. It’s been used to treat all kinds of diseases and conditions since it’s proven to relieve chronic pain and disease.

More water and rest

Sometimes headaches are a result of a lack of water. Many times a headache is a sign that you are dehydrated, not getting enough rest, or not getting proper nutrients. By making a point to hydrate better and get plenty of rest, you can find out if that was the simple cause to your headaches or if there is more to the story. Begin to make an effort to practice good posture, stay hydrated and avoid alcohol which dehydrates you, and get plenty of sleep. You also may be straining your eyes at work and they need a rest, or you could be suffering from constipation from a lack of hydration. Sometimes allergies cause headaches from a lack of proper diet and rest.

Knock out the coffee, alcohol, and sugary drink habit and replace it with water. Eat more hydrating fruits and vegetables, start getting better sleep in a very dark bedroom, and give your body rests from sitting at work or staring at a screen too long.

Diet changes

Diet changes can address the nutritional deficiencies. In addition to more fruit and vegetables and more magnesium-friendly foods, and skipping the beverages that dehydrate you, be sure to get more B vitamins into your week to address one cause of your headaches, reduce or get rid of gluten completely in case of a sensitivity, and bring in butterbur and feverfew herbs into your diet. These herbs are great for reducing migraines, while a gluten sensitivity or a B vitamin deficit could both be contributors to your headaches.

Movement

Lastly, make sure you are getting enough movement. Sometimes forgetting to stretch, forgetting to take breaks, and sitting too long causes headache pain due to the built-up tension in the neck and back.

Use these great methods for relieving headaches in your life and feel confident that these natural remedies will find the source of the problem rather than masking the pain with pain killers. .

Chiropractic helps with Vertigo, Migraines, Neck Pain and more

By | Newsletter

Can you Really Keep Sugar Cravings at Bay?

It may seem impossible to keep your sugar cravings under control, but it turns out there are methods to control that sweet tooth. You’ll often see sugar cravings in women over men, in those with a health issue that’s increasing the cravings, or those that don’t have enough sleep or energy. It’s also so easy to access with our grocery store shelves being stocked with easy-to-grab sweet treats that are much quicker than preparing a healthy snack. If you want to keep the sugar cravings at bay, take a look at the “why” behind cravings and methods to control this going forward.

Who craves sugar the most?

It’s believed that it’s more common for women to crave sweets more so than men but it’s actually been studied and found that this does happen because women experience the hormone estradiol. While you can’t avoid nature and the fact that women are likely to have sugar cravings during their period or menopause from this hormone related to reproductive function, understanding this ahead of time will help you to better prepare for these cravings.

In addition to women experiencing that time of the month or the time around menopause, you’ll also find sugar cravings in unhealthy people that are experiencing underactive thyroid issues, adrenal fatigue, yeast infections, and having the gut bacteria imbalanced.  If you’ve been sluggish or stressed, you’ll similarly be more likely to want more sweets. The good news is that a healthy diet can combat most of these issues and get your body functioning normal again.

Methods for controlling cravings

There are a few tried and true methods for controlling your sugar cravings. The first is to avoid processed foods all together in order to get the sugar out of your life and start teaching your body to stop craving them. When you do eat processed foods, your brain learns that you are getting a food reward and it’s going to want more. When you give it sugar, it’s going to crave more just like it would with a drug or alcohol addiction. Since processed foods are full of sugar, it’s best to cut them out complete while you retrain your body.

Another method is to increase your fermented foods and probiotics in your diet. When you add more probiotics and fermented foods, you’ll be able to reduce the sugar cravings. Foods like pickles, miso soup, sauerkraut, live cultured yogurt, and Kefir are great sources of these fermented foods that will help to restore your body’s healthy gut bacteria. Having bad gut bacteria will influence your cravings with the nerves between your brain and stomach. Choose fermented foods, liquids, or probiotics in your diet or through supplements to control the sugar cravings.

Lastly, try a visualization exercise in which you pretend that the thing you are craving has had salt poured all over it. Since people tend to dislike overly salted items, pretending that slice of pie has had salt poured all over it will turn off your cravings. This trick is called the salty sweet visualization exercise.

When you feel like your sugar cravings are out of control, using these methods to regain control is essential. Keeping your blood sugar stable, your gut bacteria balanced, and your diet in check will be the biggest tools at your disposal for keeping sugar cravings at bay. Make sure you are getting enough sleep, exercising, and avoiding processed foods in order to avoid sugar cravings from sluggishness or because your brain is craving more reward-foods.

Chiropractic Care, the Solution for a Young Child Dealing with Vertigo, Migraines and Neck Pain

The condition of focus in this case study is vertigo, which has been most simply described as the feeling that the room or one’s surroundings are spinning. The symptoms of vertigo range from bearable short term dizziness to intense dizziness causing nausea and a failure to stand or walk. This condition arises from diseases that cause demyelination, tumors located on the brain stem and cerebellum, hemorrhage in the brain stem as well as vascular diseases of the brainstem.

The individual in the case study was a 12 year old boy who had been dealing with repeated episodes of vertigo, headaches and neck pain. His vertigo first begun when he was 3 years old and since that point in time, his vertigo has continued to grow in intensity. The patient would experience clusters which are 5-20 seconds of severe dizziness, recurring every 15-30 minutes with this cycle lasting for several hours. He was unable to attend school due to the severity of his vertigo.

The patient was received 3 adjustments each week for the first month. After the first month, the schedule was set to shift to 2 visits each week for the next 7 weeks and continue to decrease the frequency of visits as he progressed. The patient reported no headaches or neck pain after just the first week of receiving chiropractic care. 4 weeks after care began, the patient did not experience vertigo. This was the first time he had not experienced vertigo in 9 years!

The patient continued chiropractic care for 2 years and during that time frame he only experienced 2 acute episodes of vertigo. This was remarkable progress for the child because he was now able to attend school consistently as a result of now being free from headaches, neck pain and vertigo episodes. The patient was also able to engage in sports, training and games once again. This case study along with various  other similar incidents supports the use of chiropractic care in order to help individuals who deal with vertigo and headaches.

Kelly,D., & Holt, K. (2010). Resolution of Vertigo, Migraines and Neck Pain in a 12 Year Old Boy Receiving Chiropractic Care – A Case Study. Journal Of Pediatric, Maternal & Family Health, pp. 150-153.

 

Chiropractic Care Positively Impacts a Patient with Cystic Fibrosis

The prevalence of Cystic Fibrosis (CF) is 1 in every 3500 infants. This disorder results in a decreased life span, persistent infections and overwhelming medical costs. The lungs become targeted as large amounts of mucus forms and can block airways causing acute inflammation and chronic respiratory infections. Current treatment for CF involves a variety of approaches to be effective.

The patient in this case study was a young male with CF who sought the goal of improving his quality of life. This was mainly due to the repeated infections, inability to participate in sports and lack of sleep he experienced which stemmed from his CF. The 8 year old boy was diagnosed with CF immediately after birth and frequently found himself hospitalized multiple times each year because of the infections. Lack of range of motion of cervical, thoracic and lumbar regions were identified upon the initial visit with the chiropractor. Surface EMG displayed hypertonic musculature at the regions of the mid-cervical, mid-thoracic as well as the upper lumbar.

The patient was scheduled to receive adjustments three times each week to correct these issues. The first reassessment was done after the 9th visit and the patient noted that his breathing function, as well as the duration and quality of sleep all improved. As the young boy continued chiropractic care considerable positive impacts were seen in his lifestyle a year and a half later. The thermal scan displayed dramatic decreases in the muscle imbalances of the cervical and upper thoracic regions.

The patient found himself participating in physical activity more frequently as he was on the verge of attaining a black belt in karate. To add, he had not visited the hospital for 8 months, absences from school had decreased as well as experienced growth in height and weight. Various adjustments were used to target specific areas and improve the function of the immune system. This case study displays the power of chiropractic care in improving the quality of life for individuals with CF.

Warhurst,C., Warhurst, R., Gabai, A. (2010). Improvement in Cystic Fibrosis in a Child Undergoing Subluxation-Based Chiropractic Care: A Case Study. Journal Of Pediatric, Maternal & Family Health, pp. 172-180.

Allergies, Autism, and Epilepsy can all be helped with Chiropractic and Diet

By | Newsletter

Fighting Your Allergies with Diet

Do you suffer from allergies? You’ve likely tried all of the medicine under the sun and maybe even avoided leaving the house on the days when allergies have got you feeling under the weather. What you may not have known is that sometimes your diet can actually improve your allergy situation.

Eating certain foods actually can work as an all-natural treatment for allergy symptoms, just like seeing your chiropractor can help fight ailments that you would normally get a prescription for. Take a look at a few foods you may want to try next time you suffer from allergies and want to skip the prescription drugs.

Fish with omega-3’s

You may think to avoid fatty foods, but fatty foods aren’t the problem. In fact, fatty fish is actually great for your body and for fighting allergies. Make sure to incorporate fatty fish in your diet to gain the omega-3 that you need to decrease allergic reactions. This could include Atlantic mackerel, freshwater salmon, or Alaskan salmon.

Green Tea

When you’re craving a hot tea in the morning, choose green tea with a squeeze of lemon. Not only does this help with weight loss, but it contains antihistamines for fighting off allergies. It’s a great way to start the day.

Kefir

If you’re not currently getting probiotics in your diet, make sure to start enjoying kefir for your gut’s health and improvement of the body’s allergic response. This yogurt-based beverage can be found at the grocery or a health food store and works to improve the healthy bacteria in your gut to improve digestion and reduce allergies.

Collard Greens

Leafy greens in your daily salad are a great way to get your daily vegetable needs met, but make sure you make it with collard greens included. This leafy green is great for blocking histamines because it’s rich in carotenoids. You can sauté them in olive oil or include them in a green smoothie.

Pineapple

Do you love pineapple in the summertime or on top of your pizza? Choose it regularly to get the allergy-fighting benefits that come with it. This superfood contains an active ingredient called bromelain, which works to relive inflammation in the enzymes through its function of being an irritation suppressant.

Garlic

Who doesn’t love garlic? Did you know that garlic actually works to improve your immune system while you’re just enjoying this delicious addition to your lunch or dinner? Add garlic to your veggies, in a soup, or to your steak to create an amazing flavor and actually benefit your body simultaneously. Fresh garlic will decrease your body’s allergic reactions by strengthening your immune system.

Cauliflower

If you don’t already incorporate cauliflower into your diet, make sure to start doing so. Cauliflower is a great vegetable option whether you want a raw snack, a grilled entrée, or an alternative to your mashed potatoes.

Choose cauliflower more often to benefit from its allergy-fighting properties, which are to combat symptoms by blocking your immune system cells from releasing histamines through the quercetin. Without histamines causing your allergy symptoms, you’ll be breathing easier and enjoying other great health benefits from this excellent vegetable.

If you didn’t know it before, food can heal all kinds of things in your body. Allow it to heal your allergies too, so that you can heal the body from feeling the effects of allergies once and for all.

 

Improvement of Epileptic Patient following Upper Cervical Chiropractic care

Epilepsy starts in the brain and often results in seizures without the presence of other conditions. Typically epilepsy affects both males and females equally. In 2013 in the United States, 1% of individuals under the age of 17 (750,000) and 1.8% of adults over the age of 18 (4.3 million) were diagnosed with epilepsy.

A recent survey revealed that more and more epileptic patients are seeking Complementary and Alternative Medicine (CAM), with more than 20% receiving Chiropractic care.

In this case study, a 22 year old female started Chiropractic care suffering with daily headaches and seizures typically occurring every 3 days. The seizures lasted from minutes to an hour. Unfortunately, medication had not been able to reduce the frequency of her seizures.

A detailed Chiropractic examination revealed postural abnormalities, and also tenderness and reduced movement of the C1 vertebra. Thermal scans were also done to further determine cervical subluxations were present and Chiropractic care was needed.

After 14 visits, the patient no longer had daily headaches and the frequency of the seizures had reduced significantly. A ‘Quality of Life in Epilepsy’ questionnaire showed that before beginning Chiropractic care, she scored a low 29.27. After care, her self assessed rating rose to a high 80.18, signifying a 50 point improvement on the epileptic outcome measure.

This case study is one of several showing how Chiropractic care can reduce the intensity and frequency of seizures.

Hartenburg, M., & Denton, A. (n.d.). Resolution of Seizures & Improvement in Quality of Life in a 22-Year-Old Female with Epilepsy Following Upper Cervical Chiropractic Care . Journal of Upper Cervical Chiropractic Research, 2017(1).

 

Progress Displayed in Autistic Behaviours after Chiropractic Care

The neurodevelopmental disorder labelled as autism is defined by the atypical social interaction and communication where the individual uses repetitive behaviours and mannerisms. In New Zealand, about one in every one hundred people is affected by this disorder. The cause of this disorder is unidentified but some hypothesize that the main factors that play a role in autism are environmental, biological and genetic. Individuals with autism suffer from impairments in social interactions, both verbal and non-verbal communication and exhibit repetitive or reserved behavioural patterns during activities and interests.

The first patient in this case study was a 20 year old autistic male who had a history of displaying aggressive and sometimes violent behaviour towards others. There had been several incidents where the individual would try to grab and bite someone on the head and neck area. These events would typically occur 2-7 times a week and was a result of him being denied something he wanted or when his normal routine would be disrupted.

The second patient was a non-verbal 17 year old autistic female. She was being taken care for by community health workers and she lived in a home with other autistic individuals. This patient displayed behaviours of self abuse and agitation. These behaviours included throwing tantrums, biting her hands and punching herself in the face to the point of bruising. She also had epilepsy which was well controlled through her medicine. Both patients were prescribed with chiropractic care once a week for a total of 5 and 4 months respectively.

After 4 visits of chiropractic care, the male patient displayed more willingness to be co-operative, an increased attention span and started to watch television. Subsequent to the fifth visit, he exhibited improvements in the ability to follow instructions without a delay. Throughout the span of the sixth to twentieth visit, he did not experience any aggressive or violent episodes and was now able to calm himself down when he became frustrated.

Following 3 visits, the female patient experienced improved sleep as well as a decrease in self-abuse behaviours. She had also become calmer and was now able to sit with the others during meals. At the fifth visit, all the bruises on her face were now gone and she had become more interactive and affectionate towards others.

Chiropractic care had a positive impact on both of the individuals in this case study who suffered from autism. Those who have autism and experience similar symptoms may also benefit from chiropractic care.

Cleave, J., Alcantara, J., & Holt, K. (2011). Improvement in Autistic Behaviors Following Chiropractic Care:
A Case Series. Journal Of Pediatric, Maternal, & Family Health, pp. 125-131

 

 

 

Chiropractic helps sensory processing disorders and how to survive a desk job

By | Newsletter

Chiropractic Care for Children with Sensory Processing Disorders

Sensory processing disorders (SPD) are impairments in responding and detecting to sensory stimuli. It has been found that 5% of children met the criteria for a SPD. SPD ranges in many different ways and also exhibits a large overlap in symptoms with other conditions such as learning disabilities, attention deficit hyperactivity disorder (ADHD) and autism.

Chiropractic care was included in the care of SPD children and found an improvement in neurodevelopment. In a case study of a 4 year old child who exhibited symptoms of aggressiveness, eating a substantial amount of food and breaking out in blotchy rashes, was diagnosed with PSD. The child then received Chiropractic care and adjustments were only given on the left side of the body in an attempt to stimulate the right cerebral hemisphere.

After 10 weeks of care, the child experienced a dramatic increase in his attention span and ability to focus on one thing at a time. Moreover, his sensory stimulating behaviours, physical outbursts and behavioural outbursts significantly decreased as well. This successful intervention of Chiropractic focused on the power of vertebral subluxation removal for children battling SPD.

Studies show that subluxation results in an imbalance of sensory input into one or both sides of the brain. Then, this imbalance leads to an asymmetric function of the brain, thus leads to the loss of function. The result of the case study of the 4 year old child, Chiropractic care brought major improvement in regards to his quality of life.

Olafsson, J.T.. (2011). Improvement in a Child with Sensory Processing Disorder Following Subluxation Based Chiropractic Care & Dietary Changes. J. Pediatric, Maternal & Family Health., pp. 111-114.

How to Live a Healthy Life with a Desk Job

Desk jobs can be hard on you because they often come with deadlines, stressors, and long hours. Unfortunately, this leads to physical issues because sitting at a desk for long periods of time is bad for the body. Just like other professions have their health hazards, desk jobs come with its own and being aware of these hazards will allow you to keep your health in check for years to come. It doesn’t take a manual labor job to put your body at risk for physical health hazards; sitting for hours on end will do it for you. Take a look at what kinds of health issues happen from desk jobs and how you can live a healthy life with yours.

What kinds of health issues come up

When it comes to desk jobs, you aren’t risking your life like someone in the line of duty, risking pulling a muscle from heavy lifting like a medical professional might, or risking injury from standing for too long during the day like a waitress. Instead, you are weakening certain muscles from sitting, putting strain on your back, and tightening your joints. Sitting too long is one of the most common workplace hazards since the majority of jobs are at a desk for several hours each day. It can lead a higher risk of disease like heart disease and even shorten your life expectancy.

The good news is that there are ways to combat this problem with simple strategies. With around 80% of our country’s workforce being in a seated position for work all day, it’s more important than ever to make sure professionals are taking the time to care for their body to avoid a health issue pulling them out of work or away from their family life, and to avoid shortening their life expectancy from this poor health habit.

It’s actually been compared to the dangers of smoking for your health, in which in the short term it seems harmless but over time, it’s slowly causing the body to deteriorate. When you take the time to take a break every half hour from your desk to stand or walk around, you give your body a chance to circulate blood, stretch, and loosen up from any strains. When you choose the stairs over the elevator, you sneak in some exercise in your day so that if you miss the gym, you’ve gotten some sort of physical movement into your day.

Sometimes even parking farther away from the door or using a printer that is farther from your desk is all you need to remind your body to move around more often and keep your blood flowing. One of the best solutions though is the new standing desk, in which your computer and work space is setup to be at a standing height, which works to reduce back pain, chance of heart disease, improving energy levels, and improving mood.

Making a long-term plan

In addition to these daily solutions, be sure to make a long-term plan to combat desk job health hazards. Create the optimal work station in which your desk chair supports your back, your screen is a healthy distance from your face, and you maintain good posture. Be sure to exercise before a long day of work, get proper sleep, and maintain a healthy diet. In addition, seeing your chiropractor for regular adjustments will ensure that your spine is aligned and your back and neck aren’t overly strained causing headaches and other health issues.

Use these tips to make sure you are maintaining a healthy life with your desk job.

 

 

Here are some tips for keeping your neck and back safe this spring

By | Newsletter

Keeping Your Back Safe While Gardening

If you love to garden, you’ve likely suffered a backache or two from maintaining your garden beds. It can be a multiple-season routine, depending on what you are planting or trying to grow, which means your back is regularly getting put under stress from bending over and over again. For others, they are doing most of the work during just one season of the year, which means their back may not be used to this type of labor.

While a few backaches may not seem like a big deal, you are actually putting your back in danger when you work in the garden improperly. Take a look at these few steps you can take to protect your back while gardening this year and what to do for that nasty back pain you hope you won’t experience.

Don’t wait for garden season to prepare your back

One of the biggest mistakes people make is that they will sit around on the couch during the cold seasons and then start doing work in the garden out of nowhere when the weather warms back up. The problem with this is that your back is not used to this kind of manual labor that can take up to 12 hours a day of work.

When you keep up a fitness routine during the winter season that keeps your back strong, working on your garden beds is suddenly not so different than the usual routine. Make sure you are exercising and spending less time on the couch over the winter in order to keep up your back strength during the warmer months of gardening.

Make sure you take breaks

Another common mistake among those that end up with back pain from gardening is that they get so into what they are working on, that they forget to take breaks. It’s important that every half hour you take a break. Try to schedule the work you need to do in 30 minute increments with breaks to stretch, sit down, and rehydrate. You won’t feel decent if you work at it non-stop all day or weekend and then try to resume your daily activity.

Help with muscle confusion by varying tasks

Just like a fitness instructor would tell you, muscle confusion during a workout or gardening session is great for toning the body and giving your muscles a rest. When you keep your tasks varied during gardening, it will help you to avoid hurting yourself. Don’t spend your whole day bending over to pick your weeds, but take some of that time to squat while pulling the weeds, dig while pulling, and other times bending. Your back will get a break and you’ll rely on other muscles to get you through the tasks.

Bring in some help

Lastly, when you see neighbor kids interested in what you’re doing, consider hiring them for a little bit of help. It will be a great bonding experience, a chance for the kids to learn about hard work, and an inexpensive way for you while a child would love a chance to earn some money. You won’t be dealing with back pain all week and you might get the work done in half the time.

Don’t allow the gardening season to put your back in danger. Make sure to end your sessions with a short walk to active your muscles and loosen things up, and then schedule a visit to your chiropractor for an adjustment before and after the work. You’ll feel better and you won’t harm your back during this year’s gardening season.

 

How to Prevent Neck Pain During Cycling

Getting pain from a cycling session can be frustrating. You are trying to improve your skill and you end up with neck pain, putting you out for the next cycling day. Neck pain from this sport is really common and is usually caused from weak muscles or poor posture.

It’s not hard to overuse your muscles and injuring yourself. Sometimes it’s just a matter of choosing a better bike fit or changing your posture just slightly. You don’t have to give up your favorite hobby due to that neck pain you keep getting. Use this guide to determine what’s causing your neck pain and learn how to prevent it going forward.

What could be causing the pain?

While neck pain and injury is common from cycling, it can be frustrating if you’re not sure what is causing it. There are a few possible causes to your problem and solutions to these problems. The first may be that you are unaware of prevention methods that would help you avoid the neck pain or numbness, such as properly fitting bikes, the right equipment, or not stretching the right areas. Having the wrong alignment or forgetting to stretch after being stiff for too long can cause serious injury after prolonged periods of time.

About bike fit

Getting properly fitted for your bike is one of the most important things you could do for regular cycling. If you don’t have a good bike fit, it might be that your frame is too big or small for you. the handlebars may be too wide or narrow or your stem may need to be adjusted to be just shorter or longer than it is now. This all affects your posture for a long cycling session. Working with a professional could help you to make tiny adjustments that will help you prevent pain and numbness.

You’ll also want to make sure your posture allows your shoulder blades to be engaged and held back away from ears. Your head shouldn’t be cocked back too far either. Make sure your bike gloves have padding for the bike you are using to avoid hand numbness and add tape to your handle bars if you ride on roads.

Learn proper stretching

You may find that you don’t have any pain until a couple of hours after cycling, which could mean that it’s more of a weak muscle issue. Not having strong enough muscles to support your head’s weight for a long period of time could be the reason for your pain.

This is because the trapezius muscles along your neck and shoulder attached to the base of your head are tensed for a long period of time, and it causes your muscles to lack in blood oxygen from the lack of blood flow to the area. When you experience muscle spasms and other pain, this is the reason behind it. Simply remembering to strengthen and stretch this area is the perfect way to relieve this problem.

Proper stretching includes doing:

  • Chin tucks in a neutral position
  • Right and left head rotations to stretch the neck
  • Right and left lateral flexion of your neck to the shoulder
  • Extension by tilting your head back to stretch the back of the neck
  • Flexion of the neck while standing or sitting upright to stretch the muscles in the back of your neck

If you aren’t using all of the gear you need, have a bike that is just slightly off, or forget to strengthen your muscles, you could end up with pain and numbness when you cycle. Make sure to check all of these items out before cycling again to make sure you are keeping your body healthy and strong.

 

Can Kids Benefit from a Chiropractor?

Even though you go to the chiropractor regularly, you may have never thought to take the kids in for their own appointment, did you? You may be surprised to learn that kids can actually benefit greatly from chiropractic care, just like adults do, and that starting them off early is a great way to keep them healthy and balanced.

Not only can your chiropractor help relieve an injury or illness, but your kids can benefit by getting immune system support, taking advantage of preventative care, and help with problems like colic or recovering from birth trauma. Take a look at these scenarios where your child can see an improvement after visiting the chiropractor.

Preventative care

Speaking of preventative care, this is another key reason that the chiropractor can help your children thrive, just like you can experience as an adult. Rather than trying to treat sick children, it’s easier to take them to the chiropractor and give them a stronger body that will improve their chances of fighting off illness before it affects them. Stop thinking of a chiropractor as the fixer of a problem, but think of them more as the doctor that helps you before something happens in order to maintain your health.

Birth and beginning of life care

Have you ever wondered if there was a natural way to help with your baby’s postnatal care? The chiropractor is another great source for this area of things, specifically when it comes to birth trauma recovery and issues with colic.

While the bird may be hard on mom and a colicky baby can be a challenge, these things take a toll on baby too. The physical stress of birth on an infant can sometimes cause physical injury for an infant, but sometimes not knowing if there is an injury can make things worse.

A chiropractic evaluation can help you to see if your baby was injured during birth or is healing properly after the experience. If you find you have a colicky baby, chiropractic care is proven to improve the crying behavior of infants.

Getting immune system support

Kids tend to get sick often, especially being around other kids at school where germs are everywhere. Having a way to get some extra immune system support is a great way to fight off a cold or fever, or simply try to avoid catching it from others.

Having the kids visit a chiropractor is a great preventative practice for cold and flu season since the chances of catching a cold, cough, or fever is higher for kids. Chiropractors notice improvement in kids’ immune systems after getting regular adjustments.

Kids can enjoy fewer missed days of school since chiropractors are reporting quicker recovery times or patients that aren’t getting the cold or flu at all. This is likely because your chiropractor is keeping your nervous system and immune systems working optimally, and because the lymph nodes have an easier time carrying the immune cells through the musculoskeletal system of the body.

Injuries

You may have already been doing this but if you haven’t, keep in mind that chiropractic care is great for kids that have fallen or have become injured. Treating an injury or fall is common for chiropractors, but you should remember these other areas where a chiropractor can help too. Even if your child hasn’t broken an arm, you may want to take your child in to be sure there wasn’t a small trauma that is less noticeable. An adjustment can be sure that things are in place and working properly.

If you’ve ever wondered if your kids can benefit from chiropractic care, wait no further to take them in. children of all ages can see big benefits from the chiropractor and they don’t need to have an ailment before they go in for a visit.

 

Is Back Surgery Necessary? How Can Chiropractic Help Those with ADHD?

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The Case Against Back Surgery Becoming More Evident

Are you and your physician considering having you undergo back surgery? It’s a huge decision that you wouldn’t take lightly, but for many it may seem like the only solution. There are actually around 600,000 back surgeries performed every year in North America, but some are beginning to question the need and effectiveness of them.

What are the most common back surgeries performed?

If there are so many back surgeries being performed annually, you may begin to wonder why. What surgeries are so common that everyone seems to need them at some point in their life? Are there other treatment options but many choose surgery anyway, or is surgery the only option?

The most common surgeries for the back are boiled down to four types. The first is a discectomy which is the removal of a portion of a herniated disc and the back of a vertebra, a surgery needed for common disc issues. The next would be a fusion which is going to connect two or more bones in your spine. Another is a laminectomy which removes the bone overlying the spinal canal. Lastly would be surgery to implant artificial disks.

How to decide on back surgery

Some of these surgeries could be related to lifestyle choices, making it one of the reasons that back surgery isn’t always necessary. For example, if you are overweight or sitting too often throughout the day, you may end up with disc issues that could have been prevented, but you could treat this by making better choices and getting the adjustments from a chiropractor.

Deciding on back surgery is a huge decision and you should take plenty of time to decide. Don’t rush into a back surgery decision; you should have all of the information first and time to think about it before going through with it.

If you ask the right questions and a get a second opinion, you’re on the right track of deciding on the surgery. You’ll want to know what the operation is, if it’s necessary, and what the risks and benefits are to such a procedure. It’s important to ask if there are other options that may be more conservative than the extreme of surgery.

Talk to another doctor since sometimes another doctor will tell you that they have another opinion about your condition. Your insurance company may actually require you to get a second opinion on a surgical procedure in order to use your insurance to cover it. Since it would be an electric surgery, you need to have a good reason to be doing it.

Are you willing to try a more natural and less invasive approach before agreeing to surgery? You may find that lifestyle changes and adjustments from your chiropractor over time can correct the problem which would save you from having to go through a surgery. These are the types of questions to ask yourself and your physicians before scheduling surgery.

Why some are finding a case against them

Some experts are starting to find that back surgery isn’t the answer. In fact failed surgeries are starting to become common, putting patients and their families through more than they bargained for. With back pain being one of the top reasons that patients call the doctor, spinal fusion procedures are increasing in a huge way in the last 15 years.

Fortunately, major names in healthcare are starting to point out that surgery isn’t always the best option, leading many people to take a pause before thinking surgery is the only answer.

In fact studies are showing that those with disc issues that get surgery end up unable to return to work within a couple of years while those that treat it without surgery are often more likely to return to work in the same timeframe. In addition, those that get surgery are often becoming addicted to their painkiller medicine.

While you may think surgery is the only answer, you may want to talk to your us about your back pain and avoid surgery altogether.  Your body will appreciate the natural approach and you’re more likely to see the results you want and in a more permanent capacity!

 

Chiropractic Care Benefits a Patient with Attention Deficit Hyperactivity Disorder

The prevalence of Attention Deficit Hyperactivity Disorder (ADHD) has been on the rise for years and the disorder is now believed to be one of the most frequent neurobehavioural disorders that affect children. ADHD typically originates during childhood and the effects can be lifelong. This disorder affects males three times more frequently than females. Those who suffer from ADHD are also more inclined to develop conduct disorder, antisocial behaviour, and drug abuse. Children with ADHD are at an increased risk of burns, fractures, head trauma and food poisoning.

The treatment for this disorder is done with the use of drugs which are aimed to decrease symptoms while improving function and well-being. Although, there is heavy debate regarding whether or not the benefits of this treatment outweigh the potential negative side effects that arise from the use of these drugs. Various side effects involve growth rate reductions, increased blood pressure and heart rate, insomnia, reduced appetite which may lead to anorexia, upset stomach and dizziness. An alternative to using these drugs that are accompanied with these side effects can be chiropractic care.

The focal point in this case study was a male who is three and a half years of age with symptoms that are similar to ADHD. The patient had been experiencing episodes of anger, irritability and violence while
been in school. He also had several incidents of falls, ear infections and respiratory viruses. After meeting with a Chiropractor, the young male child was diagnosed with a subluxation in the upper cervical segment of the spinal cord, lack of neuromuscular coordination and a functional leg length discrepancy.

The patient was scheduled to participate in Chiropractic care at a frequency of twice each month and would not be using any of the usually drug therapies for patients with ADHD. After only one month of the Chiropractic care and regular scans it was noted that the thermal scan results had seen positive improvements. The parents and teachers had also observed and explained that the child displayed better attention, energy levels and has done better in school. Chiropractic care has many positive benefits for patients with ADHD.

Stone-McCoy,P.A., & Przybysz, L. (2009). Chiropractic Management of a Child with Attention Deficit Hyperactivity Disorder & Vertebral Subluxation: A Case Study. Journal Of Pediatric, Maternal, & Family Health, pp. 1-8

 

How to Get Your Workouts in When You’re Busy

Life gets busy and most people struggle to fit everything into 24 hours. That’s why many people skip a regular workout routine, knowing that that’s one of those things that can be skipped in order to have more time getting their work done, spending time with their family, or finishing all of the chores at night.

The problem is we are not doing any favors for our health. Getting exercise is just as important as your daily shower or eating dinner, but it’s often overlooked as something that will be done only if there’s time. That’s why busy people are finding way to sneak in some exercise during the day without taking away from other things. Find out how you can squeeze in a workout even when you’re too busy.

Make your chores a workout

Have you ever noticed that you get tired after finishing the chores? Whether it’s cooking a 3-course meal for dinner, vacuuming the floors, or dusting the house, these activities involve movement and can count as exercise.

Instead of putting off the chores for another night, make the chores your exercise for today to kill two birds with one stone. Between the moving, the lifting, bending over, and scrubbing, you’re going to be working all kinds of muscles. Your chores can be a workout from hauling a load of clothes to the washing machine to walking around the entire lawn with your mower.

Doing something is better than nothing

Sometimes you have to remember that it’s better to do something that nothing at all. Even if you can’t hit the gym, you probably have time for a 15 minute walk around the neighborhood or playing with the kids at the park before dinner. Find opportunities for fitness during the day, even if it’s as simple as a walk around the office or a dance party with the kids before bed.

Make easy tasks harder

One trick that many fit people use is that they will make thing a little bit harder just for the exercise benefits that comes with it. For example, don’t park at that prime parking spot at the grocery store but instead take the farthest spot to give you an extra walk today.

Walk to the farthest bathroom from your office instead of the convenient one around the corner. Walk or bike to your lunch destination rather than getting in the car again. Skip the elevator to take the stairs. Look for opportunities to turn your easy tasks a little bit longer and more fitness-friendly.

Multi-tasking makes a difference

Lastly, make sure to find opportunities to exercise even during the most menial tasks. Multi-tasking can be found anywhere, whether it’s doing crunches during a conference call, stretching in the waiting room at an appointment, or doing lunges as you push your cart full of groceries around the store. Find opportunities to sneak something physical in while completing daily tasks.

You can get a workout in even during the busiest of schedules. Try these tips to become a little more fit even when life is too busy for it. 

Ways to lessen anxiety, and how are your brain and gut connected

By | Newsletter

How to Lessen Anxiety Naturally

Do you struggle with relieving your anxiety? Between breathing techniques and trying a prescription from the doctor, it doesn’t seem like enough to treat the problem. It’s one of those problems that affects so many and can last a lifetime, but there are several great ways to treat it completely naturally.

If you feel an anxiety attack coming on or are going through something that is triggering the anxiety more than normal, having these alternatives at your disposal can make a world of difference. From the food you eat to the activities you do, here is a look at a few methods for treating your anxiety and bringing yourself back to a healthy balance again.

Exercising and Vitamin D

This one may be obvious, but remembering to get exercise is a great way to cure your anxiety. It may sound like the polar opposite of a relaxing, anxious-free activity, but exercise actually releases endorphins and helps to elevate your mood.

When you feel anxious or depressed, getting something exercise in your system will actually help your brain cope with these issues. Choose a favorite activity like dance, jogging, or Zumba to get yourself moving and smiling again.

A great way to have two aids working on your side at once is to choose to exercise outdoors. When you get some natural sunlight, your mood will increase from the Vitamin D exposure. Perhaps a walk in the park is all you need to calm down, or spending your weekend hiking with a friend or a dog. These will be great ways to regulate your mood, fight your anxiety, and alter your mind with positivity and a working memory.

What are you eating?

The next thing to look at is your diet. The things you put into your body will have a huge influence on your anxiety. Be sure to include more omega-3’s into your day because these work directly with the function of your serotonin, or the area of your body that is correlated with anxiety.

By eating more omega-3’s like chia seeds, fresh salmon, and walnuts, you can lower your adrenaline and cortisol, calming your body down from anxiety. Help your serotonin and lower your adrenaline and cortisol by choosing omega-3’s throughout the day.

Speaking of things you consume, you can benefit greatly from choosing chamomile tea to drink today too. Chamomile is known for soothing going back to the days of ancient Egypt, and today it is liked to decreasing anxiety. It also works to protect you from cancer, to boost your immune system, and to improve your cardiovascular system. You can also take it in capsule form, but the tea offers great benefits.

Visit the chiropractor

One problem you could be struggling with is that your body is not functioning at its best potential. Even if you are eating and drinking everything right, your body may need adjustments to keep all of its systems functioning well. Be sure to get regular adjustments to feel better and reduce anxiety from tense areas you are carrying around every day.

Incorporate lavender

Lastly, don’t forget to incorporate more lavender into your day. This is a naturally healing scent often used in essential oils, soaps, candles, and even foods. Get a massage using lavender oils or spray some lavender oil onto your pillow for a sleep aid and relaxation of the nervous system. It’s the perfect way to calm down during a bath or when going to sleep.

Don’t let anxiety run your life anymore. Use these tricks to cure your anxiety and bring your levels back to a health balance again.

Are the Brain and Gut Connected?

Is it possible that your gut and your brain could have any connection to one another? They may have more of a connection than you may have thought. Right now Parkinson’s Disease, a movement disorder, has been found to have origins in the gut.

This discovery has led to more evidence supporting that connection between your gut and your brain. take a closer look that the connections between the two and what’s being studied.

Scientists and medical professionals agree

Your central nervous system, the system in which your brain and spinal cord are comprised, as well as the gut, are strongly connected according to the scientific and medical communities. They’ve actually created a new field of medicine for specializing and studying this connection further known as “neurogastroenterology,” meaning the study that which relates to the nervous system and digestive system. What this means is the bacteria that resides in your gut directly affects your brain, causing risks for things like Parkinson’s disease, depression, and anxiety.

More about Parkinson’s

There are studies being done to further correlate the two parts of your body, especially studying Parkinson’s disease. The gut microbiome is showing to correlate with the growth of Parkinson’s because it’s believed that gut bacteria is influencing it through the build-up of too much alpha-synuclein.

The disorder shows itself in patients through slower and decreased movements, resting tremors, and muscle rigidity. It’s a progressive degenerative disorder and these motor symptoms are thought to be related to decreased dopamine production.

While treatment for the disease is often dopamine replacement therapy, it can’t prevent the progression of the disease. Dopamine is so important for the body because it’s a neurotransmitter that regulates movement, controls the brain’s pleasure centers, and regulates emotional responses.

While the cause behind the decrease in dopamine in the brain hasn’t been determined, evidence is suggesting that gut bacteria could be the culprit. With the build-up of the alpha-synuclein, the protein found at the tips of nerve cells, dopamine isn’t regulated and individuals end up with abnormal amounts of alpha-synuclein which disrupts smooth movement.

How this is being studied further

Scientists have been able to test their theories on animals by transplanting gut bacteria to mice that is modified in order to produce alpha-synuclein. By testing mice with Parkinson’s disease gut bacteria vs. healthy gut bacteria, scientists can see that that gut bacteria of Parkinson’s shows a decline in motor function in the mice.

The normal gut bacteria mice were still transplanted with gut bacteria modified to produce alpha-synuclein which meant that there was still a slight decline in motor function, but not nearly as quickly as the mice with the Parkinson’s gut bacteria. Since the mice were genetically the same with only the difference being the gut microbes, it was easy to see the correlation of the gut and the brain in disease. Furthermore, you’ll often see gastrointestinal issues for those diagnosed with Parkinson’s disease.

Despite the research on Parkinson’s being done on mice, it’s easy to see that the evidence of this, in addition to Parkinson’s gastrointestinal issue symptoms as well as the new medical specialty of neurogastroenterology, that the brain and gut are definitely connected. With time and more studies, we’ll likely learn that how we treat our gut can directly affect our mental status.

Be sure to practice a healthy diet and get regular chiropractic adjustments to be sure your gut health is in check.

Chiropractic Care for Individuals with ADHD, Learning Disabilities and Depression

It is critical for chiropractors to approach the growing number of attention deficit hyperactivity disorder (ADHD), learning disabilities and depression cases in order to restore and correct subluxations for optimal health. Chiropractors are working hard to gain knowledge from epidemiological research in order to apply to clinical recommendations when treating individuals who suffer from mental disorders. Ultimately, chiropractic case studies hold a critical place in reducing mortality from disease process through interventions.

A case study of an 8 year old boy who suffers from ADHD and learning disorder experienced significant improvement from subluxation based chiropractic care. Since medications appeared to negatively impact his health, he was introduced to chiropractic care as an alternative treatment to manage his concerns. The boy received 1-2 chiropractic adjustments per week and nutritional counseling. The outcome of this intervention resulted in improvement after the second visit. After two months of care, re-evaluation was performed to show considerably large improvement in mood swings, memory, social interaction, temper, energy and immune function. Three months of care showed full correction of the left thoracic and major improvement in the rotation of his skull.

All in all, the effect of subluxation based adjustments on individuals with ADHD focus on restoration of the cervical curve. Adjustments have been shown to improve outcomes of individuals with ADHD, learning disability and social behaviour disturbances via chiropractic care in order to reduce vertebral subluxation and ultimately, improve quality of life.

Zielinski, E., Mankal, K. (2014). An Epidemiological Approach to the Effects of Subluxation-Based Chiropractic Care on the Management of ADHD, Depression and Learning Disabilities in an 8-Year Old: A Case Study. A. Vertebral Subluxation Res., pp. 153-160.

Retrieved from: http://www.mccoypress.net/annals/docs/2014-1334_adhd.pdf