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Wednesday, May 15, 2019

Don’t Have Enough Time to Exercise?




Bottom Line:

You're busy and you're stressed out. Well, you're not alone.

These are two of the most common reasons people give for not exercising consistently. Ironically, these are the two exact reasons you should be exercising and moving your body!

Moving your body releases endorphins which help you feel good, relaxes your mind which reduces stress, and burns calories to keep you looking great.

Why it Matters:

Your body is meant to move. Long hours commuting in your car or sitting at a desk can place a lot of stress on your musculoskeletal system.

If your spine and core muscles are weak and unstable, then you are more likely to suffer an injury which can cause a downward spiral that impacts your relationships with food, sleep, and exercise. So taking a pro-active approach to your exercise routine is crucial to live your best life. Chiropractic adjustments are an essential part of the picture because they can help you feel good mentally and keep you moving physically.

·         Maintaining a healthy weight can decrease the risk factors for cardiovascular and heart disease.
·         Even 15 minutes of light exercise can make a difference in your overall health.
·         Exercise can help you feel good both physically and mentally.

Next Steps:

Schedule time every day to exercise. But, don’t get discouraged if you feel like you aren’t doing enough. Rome wasn’t built in a day!

Even 15 minutes of walking during your afternoon break can provide you with the health benefits you are looking for. Burning an extra hundred calories per day (which could be accomplished with 10 minutes of walking) adds up to thousands of calories each month. Continue that trend, and you will notice inches falling off your waistline before you know it!

Science Source(s):

The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Prog Cardiovasc Dis 2015


Thursday, May 9, 2019

Can Chiropractic Help You Lose Weight?




Bottom Line:

If you are looking to lose a few extra pounds this month, you are not alone. Many of our patients are working towards a similar goal.

How you move, eat, and think every day will determine your success. All three are part of maintaining an active lifestyle. So where does Chiropractic fit in?

Why it Matters:

Unfortunately, no Chiropractic technique takes off 10 pounds with each adjustment; but people just like you have been able to maintain a healthy weight by adding Chiropractic care into their active lifestyle.

Research has suggested that periodic Chiropractic care can help evaluate, detect and treat emerging problems. So, by reducing injuries, you will be able to stay active and keep your exercise routine on track.

Also, many people report reduced stress after getting adjusted. This makes sense because research studies have shown reduced muscle tension in the shoulders after an adjustment.

And finally, we firmly believe that healthy food choices make a significant impact on your body’s ability to be well and stay well. Eating healthy whole foods and sometimes even using select supplements can give your body the fuel it needs to get through the day.  

·         Chiropractic has been shown to reduce the stress and tension in the muscles that support your head and neck.
·         Staying active with daily exercise will help keep your muscles toned and reduce your risk of injury.
·         Lowering your sugar intake helps to avoid those devastating blood sugar crashes in the afternoon.

Next Steps:

Thank you for making our office a part of your healthy lifestyle. Our team is here to support your ability to move, think, and eat in a way that results in achieving your healthcare goals.

We know that by moving your body, making smart dietary choices, and managing your stress, you will put yourself in the best place possible to live your best life. We are proud to be your partner in health!

Science Source(s):

The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Prog Cardiovasc Dis 2015
Hair Cortisol and Adiposity in a PopulationBased Sample of 2,527 Men and Women Aged 54 to 87 years. Obesity 2017
Sugar Consumption, Metabolic Disease and Obesity: The State of the Controversy. Crit Rev Clin Lab Sci. 2016
Glucose Metabolic Changes in the Brain and Muscles of Patients with Nonspecific Neck Pain Treated by Spinal Manipulation Therapy.Evidence-Based Complementary and Alternative Medicine 2017

Thursday, April 25, 2019

How Sitting Can Ruin Your Back



Bottom Line: Our bodies are designed to move! Many of us however, are trapped commuting to work or spending long hours at a desk staring at a computer screen. For all of the advantages of the modern world, we have noticed an increase in sedentary tendencies.  Shockingly, this mostly sedentary lifestyle has been linked to a vast array of disease. Researchers have found too much sitting each day is as dangerous as smoking! Yes, it’s true. Too much time sitting may be one of our most challenging health epidemics.

Why it Matters: Long hours of sitting each day wreak havoc on the muscles and support system of your low back. The deep stabilizing muscles of your low back atrophy and your hamstrings shorten, or become tight. When your spine doesn’t have strong stabilizing muscles, you are more likely to have an injury. After an injury, many of us slow down our activity even more. It’s a vicious cycle! But, you have the power to stop this cycle with a combination of Chiropractic care and exercise. Here are a few pointers:

-       Too much sitting is now considered as dangerous as smoking.
-       Our bodies are designed to move.
-       Sedentary lifestyles can lead to a vast array of diseases, but exercise and chiropractic can halt many of these challenges.

Next Steps: Considering the dangers of too much sitting, you should take every opportunity you can to stay active throughout the day. Standing desks are a fantastic way to change positions and keep your back healthy while still getting work done on the computer. Also, taking short breaks each hour to stretch or walk around the office is a great way to increase your energy level and engage the muscles supporting your low back. If you're technologically savvy, there are even wearable devices available you can program to give you a small vibration as a reminder that it’s time to stand up and to get moving!

Science Source(s):

Traditional and Emerging Lifestyle Risk Behaviors and All-Cause Mortality in Middle-Aged and Older Adults: Evidence from a Large Population-Based Australian Cohort. December 2015

Wednesday, April 17, 2019

Evidence-Based Solutions for Back Pain



Bottom Line: So, you’ve got back pain. It’s altered your life, changed your daily activities, curbed your exercise, and maybe even made you a bit irritable. Now what? Well, it's important to know you’re not alone. Nearly everyone will experience back pain at some point in their life. Thankfully we have a method of care to help you get back on your feet without the risks associated with medications and surgery. Chiropractic!  Research has shown that adjustments help over 90% of people recover from back pain.  

Why it Matters: Recovering from a back injury can be mentally tough. Many of us don’t realize what we take for granted until an injury alters our perspective. But with the correct evidence-based care, you will be back and better than ever in no time. Over the past few years, there have been considerable advancements in our understanding of the best treatments for back pain. Here are a few of the latest research updates:

-       Adjustments have been shown to be more effective at reducing pain than many commonly prescribed medications.
-       Chiropractic adjustments provided more patients with relief than spinal injections, showed a recent study from JMPT.
-       Researchers found patients had just as much relief with Chiropractic adjustments as they did with surgery.

Next Steps: When recovering from a back injury, it’s important to keep a positive attitude, stick with your care plan, and avoid “pushing” through the pain. Your body is designed to heal naturally, without the need for drugs and surgery. Our Chiropractic team will work with your body’s natural healing instinct to create a specific care plan to help you get your life back.

Science Source(s):

Symptomatic MRI-Confirmed Lumbar Disk Herniation Patients: A Comparative Effectiveness Prospective Observational Study of 2 Age- and Sex-Matched Cohorts Treated with Either High-Velocity, Low Amplitude Spinal Manipulative Therapy or Imaging-Guided Lumbar Nerve Root Injections. Journal of Manipulative and Physiological Therapeutics. 2013
Manipulation or Microdiskectomy for Sciatica? A Prospective Randomized Clinical Study. Journal of Manipulative and Physiological Therapeutics. 2010
Spinal High-Velocity Low Amplitude Manipulation in Acute Nonspecific Low Back Pain. SPINE. 2013


Wednesday, April 10, 2019

Bad Disc Slowing You Down?



Bottom Line: Spinal discs play an essential role in your low back, acting as small shock absorbers and giving you the ability to move in many different directions. Your discs are comprised of two major parts: an outer ring of cartilage, which provides support, and a jelly-like center that facilities motion. As age and injuries catch up with us, the discs can herniate. A herniated disc occurs when the middle (the jelly) of the disc breaks through the outer wall, irritating a spinal nerve and causing severe pain in your back or leg. Researchers have found this most often occurs between the ages of 35-50.

Why it Matters: Almost everyone knows someone who has suffered from pain caused by a herniated, slipped, or bulging disc. The pain can be so intense that many people think surgery is the only way to correct it. Well, we have good news. Research has shown people who chose Chiropractic adjustments had the same amount of relief as those who chose surgery! And what about those medications that mask the pain but fail to correct the problem? Well, research has shown Chiropractic adjustment to be significantly better than many of the common drugs prescribed for back pain.  Here are some take away points:

-       Top-research journal, SPINE, has recommended the use of adjustments for back pain.
-       Adjustments were shown to provide significantly more relief than medications.
-       Adjustments have been shown to be just as effective as surgery for taking care of herniated discs.

Next Steps: Your spinal discs stay healthy by having strong muscular support and a full range of motion. Keep your spine stabilizing muscles healthy by committing to daily exercise. And what about maintaining a full range of motion? It’s easy! Chiropractic adjustments gently and effective help restore proper range of motion in your neck, mid-back, and low back.  When your spine is moving well with appropriate support, you’re going to be feeling great!

Science Source(s):

Spinal High-Velocity Low Amplitude Manipulation in Acute Nonspecific Low Back Pain. SPINE. 2013
Manipulation or Microdiskectomy for Sciatica? A Prospective Randomized Clinical Study. Journal of Manipulative and Physiological Therapeutics. 2010


Wednesday, April 3, 2019

Back Facts to Keep You Active




Bottom Line: Nothing can slow you down faster than a bad back. It can be difficult to exercise, play sports, or even get to the grocery store when your back hurts. Age, lack of exercise, excess weight, improper lifting, and too many hours sitting can all result in low back pain. Research has shown that over 80% of people will experience back pain at some point in their life. The good news? Researchers have found that Chiropractic care can not only help get you back on track after an injury, but it could also help prevent future episodes of low back pain from occurring.

Why it Matters: Your spine is a marvel of engineering and design. The curves in your neck, mid-back, and low back distribute the load of gravity just like Roman architecture. The spinal discs act as a natural shock absorption system that is both strong and flexible. And winding its way through it all is our spinal cord and nerve roots, the magnificent communication system within our body. Keeping your back healthy is much more important than just avoiding aches and pains. A stable and supported back is essential to maintaining a high quality of life. Here are a few take away points:

-       The nervous system is protected and housed within your spinal column
-       Back pain is often caused by the muscles or discs of the spine
-       Chiropractic care has been shown to help over 90% of people find relief from back pain while also providing a statistically significant improvement in function

Next Steps: Doctors can assess the “health” of your spine through x-rays and a physical exam looking at range of motion, strength, and posture. By periodically checking your spine, we can help you take a proactive approach to your spinal health. Research has shown that maintenance Chiropractic care can help evaluate, detect, and prevent future episodes of low back pain. And, as you now know, spinal health is directly associated with living your best life!

Science Source(s):

A Nonsurgical Approach to the Management of Patients with Lumbar Radiculopathy Secondary to Herniated Disk: A Prospective Observational Cohort Study with Follow-Up. Journal of Manipulative and Physiological Therapeutics. 2009
Does Maintained Spinal Manipulation Therapy for Chronic Nonspecific Low Back Pain Result in Better Long-Term Outcome? SPINE. 2011


Wednesday, March 27, 2019

Why Growing Up Regular is a Good Thing




Bottom Line:
Constipation is a common issue many for children. It also stinks for parents. No one enjoys luring their child to the potty with a reward hanging in the balance for a job well done. But, for many families, the frequency of bowel movements with your child can have a significant impact on your quality of life. Fortunately, most cases of constipation aren’t a medical emergency and can be resolved without the use of medications.

Why It Matters:
Passing a large, dry stool isn’t fun. And if your child is fearful that it may hurt, then he/she may try a variety of tactics to avoid going. This becomes a vicious cycle that leads to more abdominal pain and constipation. So how do you break the cycle? A combination of high-fiber foods, plenty of fluids, exercise, and even Chiropractic care have been shown to improve the regularity of children.
·         High-Fiber Foods: foods that are high in fiber can help prevent gas and bloating.
·         Exercise: regular physical activity and exercise can reinforce normal bowel function.
·         Chiropractic: researchers have children may have an increased frequency of bowel movement after receiving Chiropractic adjustments.

Next Steps:
Encouraging your child to take time out from play and regularly use the toilet is an excellent first step towards overcoming issues with constipation. By keeping an eye on their diet, establishing daily routines, and using other forms of natural care (such as Chiropractic), your child should be on track to grow up regular!

Science Source:
Successful resolution of chronic constipation in pediatric patients with adjustments to sites of vertebral subluxation. Clinical Chiropractic. 2008. Constipation in Children. Mayo Clinic. 2018