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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

Wednesday, March 20, 2019

The Truth About Ear Infections




Bottom Line:
Chronic ear infections, or otitis media, can be frustrating for both a child and their parents. While the child is dealing with the painful inflammation and fluid build-up in the middle ear, many parents find it challenging to decide the best treatment and course of action. 

Why It Matters:
Ear infections are the most common reason parents bring their kids to the doctor. Nearly five out of six children will experience at least one ear infection by their 3rd birthday. There are a few reasons kids tend to get ear infections. One is because the small tubes that are designed to drain the fluid in the ear are smaller and less angled than in adults. Also, a child’s immune system isn’t fully developed, so it’s more challenging to fight infections.
·         Congestion in the Eustachian tube between the middle ear and throat can lead to a buildup of fluid and pressure which can cause an ear infection. 
·         Antibiotics should only be prescribed when the ear infection has a bacterial cause. 
·         Researchers have found a correlation between Chiropractic adjustments and the resolution of ear infections in children.

Next Steps:
The American Academy of Pediatrics discourages jumping into prescriptions anti-antibiotics right now. By exploring natural remedies and treatments, many children can overcome ear infections without the side-effects associated with repetitive antibiotic use.  Be sure to visit our Facebook Page where we have devoted this week to providing information on how you can find natural relief from ear infections!

Science Source:
National Institute on Deafness and Other Communication Disorders. Ear Infections in Children. 2017. The Role of the Chiropractic Adjustment in the Care and Treatment of 332 Children with Otitis Media. Journal of Clinical Chiropractic Pediatrics 1997.

Wednesday, March 13, 2019

The ADHD Generation



Bottom Line:
Attention-deficit/hyperactivity disorder, or ADHD, is commonly identified when a child has difficulty paying attention and controlling their behavior. Over the past ten years, we have witnessed the rate of children diagnosed with ADHD increase by 42%. The potential for over-diagnosis has caused a lightning rod of controversy within the medical profession as doctors have begun to speak out about the number of prescriptions that are filled each year for powerful stimulants such as Ritalin and Adderall.

Why It Matters:
Providing powerful psychoactive medications to children has a significant set of risks, without providing a cure. And while the medications can improve the symptoms, they don’t address any of the underlying causes of the disorder. This is why leading healthcare organizations have begun to encourage a more conservative approach to managing ADHD. Adding conservative care, such as behavioral therapy, has been shown to eliminate the use of medications for nearly 40% of kids.
·         The American Psychological Association has recommended behavioral therapy as a first line treatment for kids under 5.
·         Exercise elevates the levels of dopamine and serotonin which can increase focus and attention.
·         Reducing sugar intake while increasing protein and high-fiber foods can help stabilize energy levels.

Next Steps:
Our practice has worked with many families who have a child diagnosed with ADHD. We will happily direct you to additional resources that will help you find natural treatment options including our upcoming workshop: It’s All About Healthy Kids. 

Science Source:
Twenty-Year Trends in Diagnosed Attention-Deficit/Hyperactivity Disorder Among US Children and Adolescents, 1997-2016. Pediatrics. 2018. Time. Growing Up with ADHD. 2018.

Wednesday, March 6, 2019

Kids and Colic




Bottom Line:
There’s nothing like the sound of a colicky baby. If you’ve experienced this in the past, I hope that sentence didn’t send shivers down your spine. Colic is characterized by intense crying and fussiness for 3 or more hours a day, which conveniently starts just about the time you are getting ready to sit down and relax for the night! The symptoms associated with colic typically peak at around six weeks old and disappear by 3-4 months, but the time in between can be one of the most stressful for any parent.

Why It Matters:
The exact cause of colic is still unknown. The development of the gut, or digestive system, appears to be an important factor. Also, stimulation to their still-developing nervous system may play a role. While love and patience may be the best “medicine” for dealing with colic, researchers have also discovered that Chiropractic care may be beneficial.  One study found that Chiropractic adjustments provided over a 2-hour decrease in crying time per day.
·         Colic is defined by extreme crying or fussiness for more than 3 hours per day.
·         There is no known cause of colic, but the development of the digestive and nervous systems seem to be a key factor.
·         Chiropractic care may be beneficial in reducing the symptoms associated with colic.

Next Steps:
Dealing with colic isn’t easy, but try not to get too stressed out. Within a few months, the symptoms should naturally subside and all of those hours spent crying will be in your rearview mirror.

Science Source:
Colic. Mayo Clinic. 2018. The short-term effect of spinal manipulation in the treatment of infantile colic: a randomized controlled clinical trial with a blinded observer. JMPT 1999.

Wednesday, February 27, 2019

Simple Tips to Keep Your Immune System in Tip-Top Shape







-       Exercise daily to keep your body (and mind) strong.
-       Stay adjusted to decrease stress and improve your overall well-being.



Science Source:
Omega-3 fatty acids in inflammation and autoimmune diseases. The Journal of the American College of Nutrition. Dec 2002 | Medline Plus. Exercise and Immunity. 2017 | 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


Wednesday, February 20, 2019

Feel and Function Better with Chiropractic Care



Bottom Line: The first thought many people have when suffering with back or neck pain is “Better go the Chiropractor,” because, as research shows, Chiropractic adjustments are one of the best ways to relive that pain. However, research has also shown us that those same adjustments may be able to do much more – namely, positively impact your immune system and help it function at a higher level.


Why it Matters: Relaxation of neck tension after an adjustment is common, which leads many to feel less stressed overall. That matters because when your stress response is lowered, your immune system can better fight off sickness. Here’s why…

-       Inflammation, the normal response of a compromised immune system, can increase sympathetic nerve activity.
-       Your sympathetic nervous system is responsible for your stress (fight or flight) response.
-       When your sympathetic nervous system is activated, it inhibits your immune system, meaning you aren’t able to rest and recover very well.


Next Steps: Less pain. Less stress. Better overall function. So many of our patients tell us that since the start of their care, they get sick less often. If you know someone who seems to get sick quite often, share this information with them. It may be their first step towards a healthier immune system! Better yet, bring them to our upcoming wellness workshop where they can have all of their questions answered and go home with a plan. Visit our Facebook page to learn more or give us a call today.


Science Source:
Enhanced phagocytic cell respiratory burst induced by spinal manipulation: potential role of substance P. Journal of Manipulative and Physiological Therapeutics. September 1991 | Spinal Manipulative Therapy Reduces Inflammatory Cytokines but Not Substance P Production in Normal Subjects. January 2006 | Interleukin 2-regulated in vitro antibody production following a single spinal manipulative treatment in normal subjects. Chiropractic & Osteopathy. September 2010 | 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


Wednesday, February 13, 2019

Exercise for a Stronger Immune System




Bottom Line: Get that daily dose of exercise to boost your immunity. By carving out time to be active, you can feel better, more energized, and strengthen your immune system. Make it a point to take a brisk walk during your lunch break. If you can, use a standing desk at work. Skip the email and deliver a message to a colleague in person. Take the stairs. An active routine will allow you to stay healthier and feel more energized overall.


Why it Matters: Exercise and taking steps to maintain an active lifestyle in general can help to naturally increase your immunity in a variety of ways. So just what are the added benefits of breaking a sweat? Read on…

-       Exercise gets our blood pumping more rapidly, which helps white blood cells circulate more rapidly to better fend off illness.
-       Increased activity levels can also slow down the release of stress hormones and stimulate the release of endorphins.
-       Higher body temperatures driven by exercise can help prevent bacteria from growing and aid the immune system in fighting infection.


Next Steps: A recent health survey found that an incredible 60% of participants reported fewer colds since they began their exercise routine. Follow their lead and skip the stress of being sick this year by being proactive. By simply taking a walk each day, you can start strengthening your immune system and decreasing your likelihood of having to call in sick. And, if you’re looking for more great tips, join us for our free upcoming workshop: Boost Your Immune System in 21 Days (details on our Facebook Page).


Science Source:
Medline Plus. Exercise and Immunity. 2017
American College of Sports Medicine: "Exercise and the Common Cold." 2017
Harvard Health Publishing. Exercising to Relax. February 2011

Wednesday, February 6, 2019

Eat This, Not That, To Fight Your Cold




Bottom Line: When you’re under the weather and just trying to get through the day, necessities like food are often the last things on your mind. You just want to feel better, and, honestly, even your favorite foods seem unappetizing when your nose is clogged, your throat is sore and you can’t taste a thing. However, making it a point to eat healthy foods while your sick can help speed up your recovery and may help you stay better longer.


Why it Matters: Food fuels your body, and, especially when you’re sick, it’s important to give your digestive system a break by eating easily digestible, nutrient-dense foods. You’ll recover faster, and your immune system will become stronger. Here are a few ideas to get started…

-       Start with soup, as bone broth contains minerals that can help boost your immune system.
-       Consider adding yogurt with probiotics that can help improve your sleep, digestion, and overall immunity.
-       Stick to lean meats, especially those with omega-3 fatty acids, which can help reduce any nagging inflammation.

Next Steps: Those same healthy foods that help you recover faster can keep you feeling and functioning better all year round. This week, try creating a simple calendar outlining your meals. Emphasize healthy, home-cooked meals which will strengthen your immune system (and possibly save you money!). And, don’t forget to join us for this month’s free workshop, where we’ll highlight more great nutrition advice to help you on your journey to a better immune system in 2019.


Science Source:
Chicken soup inhibits neutrophil chemotaxis in vitro. Chest. Oct 2000
Probiotics and immune health. Current Opinion in Gastroenterology. Oct 2011
Omega-3 fatty acids in inflammation and autoimmune diseases. The Journal of the American College of Nutrition. Dec 2002