Why Building Muscle Is Important

When many of us think about building muscles, we imagine the physique of elite athletes or body builders. For most people, this is an unattainable goal, and for many not even a desirable one. But building muscle has implications beyond just athletic performance or even maintaining our appearance. Having strong muscle and building lean muscle mass has many implications for our health:

Improved Metabolism – Muscle tissue is metabolically active, meaning it burns calories even at rest. The more muscle you have, the higher your resting metabolic rate. This can aid in weight management and help prevent obesity and related health issues.

Enhanced Insulin Sensitivity – Building muscle can increase your body’s sensitivity to insulin, making it more efficient at regulating blood sugar levels. This is especially beneficial for individuals at risk of or with type 2 diabetes.

Heart Health – Regular strength training can lower blood pressure and reduce the risk of cardiovascular diseases. It also helps to lower levels of bad cholesterol while increasing good cholesterol, promoting a healthier heart.

Mental Health – Exercise, including strength training, releases endorphins, which are natural mood enhancers. It can reduce symptoms of anxiety and depression, improve cognitive function, and enhance overall mental well-being.

These are some of the benefits of building muscle that are great at any age. However, new research has shown that there are important health benefits that come with building and maintaining muscle mass that have important implications as we age.

Building Muscle and Aging

Muscle mass is associated with increased longevity. As we age, muscle loss (sarcopenia) is common, but strength training can help counteract this process, leading to a more active and independent lifestyle in later years. Strength training stimulates bone growth and density, reducing the risk of osteoporosis and fractures. It also strengthens connective tissues, improving joint stability and reducing the likelihood of injury. Building muscle, especially in the core and back, can improve posture and balance, reducing the risk of falls and associated injuries, particularly as we age. Strengthening the muscles around your joints can alleviate discomfort and improve joint function in individuals with conditions like arthritis. It also reduces the risk of developing such conditions in the first place.

In a profound way, building lean muscle mass is one of the most important anti-aging mechanisms available to us. This emphasizes the importance of incorporating regular strength training into your regimen, in addition to maintaining a healthy diet like the Kaufmann Diet. 

Benefits of Icelandic Water

Naturally Alkaline

Filtered slowly for 5,000 years through layers of lava rock, Icelandic Glacial possesses a highly desirable and uncommonly high pH of 8.4, making it naturally alkaline.

Exceptionally Pure

Icelandic Glacial possesses a naturally low mineral content (TDS of 62 ppm) that does not crowd the palate with heavy metals, minerals or silica, making it the perfect water for pairing with food and wine. A water so pure, nothing is added or taken away.

ustainable Source

Icelandic Glacial is sourced from the legendary Ölfus Spring in Iceland, one of the world's largest natural springs. The spring is constantly replenished by gradual filtration of abundant rainfall and snowmelt inherent to Iceland and has been declared sustainable by Zenith International. Of the more than 900,000 cubic meters of water flowing into the ocean everyday, Icelandic Glacial™ bottles less than 0.1% of the overflow into the sea.

Vitamin C

The Kaufmann Diet is all about using nutrition as a powerful tool to support good health, prevent disease, and sometimes even reverse diseases. In this series, we break down the components of nutrition into their specific parts, and discuss how they can support––and sometimes hinder––our health. The second part of this series covers vitamins, what they are, how they fit into your Kaufmann Diet, and the best sources of these nutrients. Vitamin C is partially responsible for helping humans discover the link between vitamin deficiency and poor health. The connection between vitamin C and scurvy was identified by the British physician James Lind in the mid-18th century, long before the vitamin itself was isolated. Lind conducted experiments on sailors, which showed that citrus fruits could cure scurvy, although the active component (vitamin C) and its chemical nature were not known at the time.

Vitamin C was discovered in 1912 by the Hungarian biochemist Albert Szent-Györgyi, although he initially did not identify the substance as vitamin C. It was part of his research into the components of the adrenal gland. Later, in 1928, he isolated a substance from adrenal glands which he called hexuronic acid. This substance was later confirmed to be vitamin C.

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is vital for human health. It plays several roles in the body:

1. Antioxidant Function

Vitamin C is a powerful antioxidant, helping to protect cells from damage caused by free radicals, which are unstable molecules that can harm cellular components and contribute to aging and diseases.

2. Collagen Synthesis

Vitamin C is important for the synthesis of collagen, a structural protein that is a key component of connective tissues, including skin, bones, tendons, and ligaments. This makes it important for wound healing and maintaining the integrity of skin and other tissues.

3. Immune Function: 

Vitamin C enhances the immune system by supporting various cellular functions of both the innate and adaptive immune systems. It also promotes the proliferation and function of lymphocytes and phagocytes.

4. Absorption of Iron

It enhances the absorption of non-heme iron (the type of iron found in plant-based foods), helping to prevent iron deficiency anemia.

5. Neurotransmitter Synthesis 

Vitamin C is involved in the synthesis of neurotransmitters such as norepinephrine, which are essential for brain function and mood regulation.

6. Regeneration of Other Antioxidants 

It helps regenerate other antioxidants within the body, including vitamin E.

Sources of Vitamin C

Vitamin C is found naturally in a variety of fruits and vegetables. These are all good sources of Vitamin C which are Kaufmann Diet-friendly:

– Citrus fruits (lemons, limes, grapefruits)

– Strawberries

– Kiwifruit

– Bell peppers

– Broccoli

– Brussels sprouts

– Spinach

– Kale

The recommended dietary allowance (RDA) for vitamin C varies by age, gender, and life stage, but generally, adults are advised to consume around 75-90 mg per day, with higher amounts recommended for smokers and individuals under stress. While vitamin C is generally safe, excessive intake (usually above 2,000 mg per day) can cause gastrointestinal discomfort, including diarrhea, nausea, and abdominal cramps.

A lack of vitamin C can lead to scurvy, a condition characterized by symptoms like fatigue, gum inflammation, joint pain, and poor wound healing. Vitamin C supplements are available and can be beneficial in cases of deficiency or increased need. However, if you are on the Kaufmann Diet and including fruits and vegetables like those mentioned above, you are likely getting a sufficient amount from your diet. 

The Anti-fungal Activity of Vitamin C

Vitamin C is primarily known for its antioxidant, immune-boosting, and tissue repair properties, but it also exhibits some anti-fungal activities. The anti-fungal properties of vitamin C are believed to stem from its ability to disrupt the cell walls of certain fungi, create an inhospitable environment for fungal growth, and enhance immune response.

In research settings, high concentrations of vitamin C have been shown to inhibit the growth of certain types of fungi. These studies often involve in vitro experiments or are conducted under specific clinical conditions. For example, vitamin C might help reduce the growth of Candida in the laboratory setting.

Top 10 Natural Antifungals

These are the go-to anti-fungals you should never be without.

One of the recommendations that accompanies The Kaufmann One and Two diets is that you begin taking natural anti-fungals to assist in killing any potential pathogenic yeast or fungal infections in the body. While you are on the diet, you are already starving fungi of their favorite food source (sugar) and limiting exposure to foods known to be contaminated with toxic mold byproducts, known as mycotoxins. Furthermore, many of the foods encouraged on the diets posses anti-fungal properties, adding to the fungicidal activity of the diet.

Adding anti-fungal supplements to your diet constitutes one more way for you to fight potentially dangerous yeasts and fungi in the body. While some people may require prescription anti-fungals, these must be acquired from a doctor. In certain instances, nutritional supplements can represent a safe and effective way to get the same anti-fungal benefits without the potential hazards of prescriptions, and they are widely available at health food stores. (Before begging any new dietary or supplement regimen, always consult your physician.)

While there are many anti-fungal supplements available in health food stores, there are some that are repeatedly and confidently recommended. The list of ten below constitutes some of the most popular and effective natural anti-fungal supplements. Many of these are foods that you can (and should) include in your diet, but the supplement form is often comprised of more potent extracts than the food, itself; this means supplements can be effective at compounding anti-fungal effects as opposed to the pure or raw food form. Remember to rotate these often as part of your regimen. 

Oil of Oregano

Oregano oil possesses potent anti-fungal properties. There are many forms of oregano, but oregano oil might posses some of the most potent effects. 

Garlic

Garlic is easy to include in your diet, but aged garlic and garlic extracts might be even more potent than the clove, itself. Garlic comes with a legion of benefits, but its anti-fungal properties make it particularly attractive as a supplement. Read more

Olive Leaf Extract

OLE is rich in a substance known as oleuropein which kills fungus rather than just inhibiting its growth. Read more

Caprylic Acid

Caprylic acid is a coconut oil-derived fatty acid that is extremely effective against yeast and fungi. Read more

Grapefruit Seed Extract

GSE is super potent, and in liquid form it should always be diluted before taking. GSE has numerous applications and is known to be anti-microbial in general. It is so potent that it is recommended to use probiotics in tandem with GSE so as not to disturb the internal gut flora. Read more

D-Limonene

D-Limonene is derived from the oil in the rinds of lemons, limes and other citrus. It has numerous health benefits and is potently anti-fungal. Read more

Pau d’arco

Pau d’Arco is derived from the bark of a tree that grows in humid climates where mold often flourishes; despite this, the Pau d’Arco tree does not grow mold, and this derivative from the tree bark is what is thought to give the tree its protection from fungi. 

Undecylenic Acid

Undecylenic acid is a fatty acid derived from castor beans that is a potent anti-fungal.

Malic Acid

Malic acid is a component of apple cider vinegar that is potently anti-fungal. Taking apple cider vinegar is likely sufficient to glean the benefits of malic acid, although malic acid supplements are available as well. 

Clove Oil

Cloves have been shown to be as effective as some prescription medicines in killing fungus, which makes them a good addition to your supplement cabinet.  Again, always check with your own doctor before taking these products. Read More

Multigenics

Multigenics®is a unique vitamin and mineral formula designed for optimal disintegration and digestibility, featuring:

• High levels of ratio-balanced B vitamins with extra B12 to support homocysteine metabolism.*

• Caro-xan®, our proprietary blend of betacarotene and Betatene® mixed carotenoids for antioxidant protection.*

• A 2-to-1 ratio of calcium to magnesium for nutritional bone support.*

Raking Leaves Safely

As the leaves begin to fall and create a colorful carpet on your lawn, it’s time to break out the rake and prepare your outdoor space for the colder months. Raking leaves can be a therapeutic and satisfying activity, but it can also lead to injuries if not done correctly. In this blog post, we’ll explore the proper raking techniques to prevent injuries and discuss how chiropractic care can play a crucial role in both injury prevention and treatment.

Proper Techniques for Raking Leaves 

Before diving into the benefits of chiropractic care, let’s begin by understanding how to rake leaves safely to minimize the risk of injury.

1. Warm-Up Exercises: Just as you would before any physical activity, it’s essential to warm up your muscles. Spend a few minutes stretching your arms, back, and legs to prepare your body for the physical demands of raking.

2. Use the Right Equipment: Select a rake that is appropriate for your height and strength. The handle should be long enough to allow you to stand upright while raking, minimizing strain on your back. Ergonomic rakes with padded handles are an excellent choice for reducing hand and wrist discomfort.

3. Maintain Proper Posture: While raking, stand up straight and avoid hunching over or leaning too far forward. Engage your core muscles to support your lower back and use your legs to power the motion.

4. Switch Sides Regularly: To prevent muscle imbalances and overuse injuries, switch the hand you’re using to hold the rake regularly. This distributes the workload more evenly.

5. Take Breaks: Raking can be physically demanding, so take regular breaks to rest and stretch. This not only helps prevent muscle fatigue but also gives you a chance to enjoy the beauty of your work.

6. Lift Leaves Properly: When it’s time to dispose of the gathered leaves, avoid heavy lifting by using a tarp or wheelbarrow. If you must lift, bend at the knees, not at the waist, and use your leg muscles to lift the load.

7. Maintain Hydration: Dehydration can lead to muscle cramps and fatigue. Be sure to drink plenty of water while raking to stay hydrated.

Restless Leg Syndrome

How Chiropractors Can Help With Restless Leg Syndrome

Restless leg syndrome is a fairly common condition that affects about 10% of the population. With restless leg syndrome, the individual will feel the need to continually move their legs because of uncomfortable sensations. While it is a condition that could affect people of any age or gender, it is more common among women and those of middle age and older. In many cases, the condition will also get worse as the individual advances in age.

With RLS, the symptoms vary from person to person, and it can affect people to varying degrees. Among the symptoms a person may experience, you have feelings of itchiness, tingling, numbness or feelings in the legs that are similar to what you would feel if insects were crawling on the skin. These sensations cause the person to want to move their legs repeatedly, and it can be quite disruptive to the life of the individual.

With many people, the condition is at its worst in the evening and it can interfere with their sleep. For this reason, restless leg syndrome is also considered a type of sleep disorder. Many patients that have restless leg syndrome will also experience what are known as periodic limb movements in sleep (PLMS), which are essentially the involuntary jerking or twitching of the limbs. This is another way that RLS can be disruptive to the individual’s sleep.

While the exact causes of restless leg syndrome have yet to be discovered, it is believed that most cases are connected to some form of nervous system dysfunction. For this reason, chiropractic care can be one of the best forms of treatment for people that are looking for relief from restless leg syndrome.

When a person is getting these sensations in the legs that cause restless leg syndrome, it is essentially because the brain is receiving mixed or false signals from the nerves. Part of the purpose of chiropractic adjustments is to restore proper nerve function, and this can provide relief. The nerve supply to the legs come from the spine, so a chiropractic adjustment can relieve pressure or irritation to the nerves, and for many patients, this can be the key to getting the relief that they need.

In addition to this, a chiropractor can help to improve your sleep. Since the problem is usually at its most intense when the individual is trying to sleep, this may be point of importance for your chiropractor. In this, they might recommend making changes to your sleep routine or they might offer advice that can help the individual to sleep more comfortably.

Beyond the chiropractic adjustments and sleep counseling, the chiropractor may also employ the use of various other treatment options. For a person that has restless leg syndrome, nutritional counseling may be a part of the treatment plan. The chiropractor may also use treatment options like massage or they might apply heat therapy in the legs in order to relax the muscles. In treating restless leg syndrome, exercise can be an important component of the treatment strategy. To assist the patient in dealing with restless leg syndrome, the chiropractor may prescribe a number of different exercises that can help to address the condition.

Restless leg syndrome is a complicated condition, and it will generally take at least a few sessions to get the problem under control. However, there have been many patients that have experienced positive results when it comes to chiropractic care for restless leg syndrome. If you have restless leg syndrome, talk to a chiropractor about your treatment options and what you can expect moving forward.

Cervical Pillows: Can They Reduce Pain and Improve Sleep?

Types of Neck Pillows

The best pillow for neck pain depends on a lot of things -- including your sleep position, the cause of your neck pain, and what feels comfortable to you. Common types include:

• Neck rolls

• D-core, which has a D-shaped indentation in the middle for your head

• Standard contour pillows -- the wavy ones, with a lengthwise indentation for your head

• Horseshoe-shaped

• We recommend Pillo-Pedic pillows (We carry these in stock)

Neck pillows come in a variety of materials, including down, memory foam, cotton, and synthetics that can wick away heat and sweat. The material you choose matters, but only if it makes the pillow feel comfortable to you. Experts say that, in general, comfort trumps all -- although material that keeps you cool may help you sleep more deeply.

How You Sleep Matters

The style of pillow you choose can improve your rest, but your sleep position also plays a role. If you lie on your side or back, congratulations: These are the best positions for neck pain, while lying on your stomach is the worst. Whatever position you like best, be sure to choose a pillow that supports the natural shape of your cervical spine.

Back sleepers. You want your neck to have support, but you don’t want it propped up. Consider a contoured model designed for this position. You can also try using a roll-shaped one at your neck, with a soft, flat one to support your head.

Side sleepers. To keep your spine straight, use a pillow that provides the right neck support -- one that’s higher under your neck than under your head. It should be thick enough to hold your head up and also firm enough that your head doesn’t sink down into it. Latex pillows give you support but don’t overheat like memory foam can. A contoured pillow is designed for the job.

How to Lift Properly, A Chiropractor’s Perspetive.

Remember this simple rule when lifting: Never bend from your waist when standing upright to pick up something. Keep your back straight and crouch first by bending at the knees. Do this even if you’re picking up a something light, like an ink pen or a child’s toy, off the floor. This allows your arm, shoulder, and leg muscles, not your back, to do the brunt of the work. For all of us, our leg muscles are some of the strongest and largest in the body. Use them!

Here are some simple lifting techniques to help you avoid injuries:

– Make sure you have a place to put the object you have lifted. Do not try to figure this out while holding the object. Position your body close to and in front of the object. Your feet should be flat on the floor and about a shoulder-width apart.
– If you need to turn during the lift, use your feet to pivot. Don’t twist with an object. Take 2 simple steps with your entire body and turn to the side to place something.
– Your leg muscles not those in your back should be the ones providing the power during your motion to stand erect.
– Keep the load as close to your body as possible to maximize the use of your arms and shoulder muscles. The further an object is from your center of gravity, the more force that is required to hold that object up.
– Keep your chest forward and bend at your hips (not the lower back) or your knees, depending on how far down the items is that you want to lift. Keep your shoulders in line with your hips to avoid twisting motions.
– When lifting, push your chest out, pointing forward. Avoid twisting or turning during the lift.
– Don’t lift an object that is obviously too heavy. Test the weight of the object by pushing it with your foot. If it is very difficult or impossible to push with your foot, it is likely that the object is more than your muscles can handle.

Following some of these simple techniques is a key step to making sure you don’t injure yourself by lifting objects. Like any good habit or routine, it takes thought to do it over and over. So make a conscious effort to think of these every time you lift. After a while, they become a habit and you won’t have to think about it as much.

Is Aspartame Poisoning Real?

Popular concern

Aspartame is a popular sugar substitute found in:

• diet sodas

• snacks

• yogurts

• other foods

It offers a low-calorie alternative to sugar.

The Food and Drug Administration (FDA) has approved it, but some people fear it may cause health problems.

In this article, find out what aspartame consists of and what the research says about its safety.

What are the claims?

A number of websites claim that aspartame (also sold as Equal and NutraSweet) causes a range of health problems, including:

• MS

• lupus

• seizures

• fibromyalgia

• depression

• memory loss

• vision problems

• confusion

  
  What are the potential dangers?

  What have we found since the 1980s? For the best information, we turn to scientific studies. Here’s some of what we’ve discovered so far:

  Immune system and oxidative stress

  Authors of a 2017 review concluded that aspartame may affect the immune system and, as a result, it may lead to oxidative stress and inflammation.

  Their findings suggested that aspartame could affect the cells of various body organs, including the brain, the heart, the liver, and the kidneys. Being resistant to bacteria, it could also lead to an imbalance in the gut microbiota.

  They suggested aspartame could affect glucose tolerance and insulin levels and called for further research into the benefits and drawbacks of this sweetener for people with diabetes.

  Phenylketonuria

  The FDA warns that people with phenylketonuria, a rare hereditary disease, have difficulty metabolizing a phenylalanine, one of the components in aspartame. If the person consumes this substance, the body doesn’t digest it properly, and it can accumulate.

  High levels may result in brain damage.

  The FDA urges people with this condition to monitor their intake of phenylalanine from aspartame and other sources.

  Mood changes

  Could aspartame increase risk of mood disorders like depression? In one older studyTrusted Source, scientists found that aspartame seemed to increase symptoms in people with a history of depression, but not in those without such a history.

  A 2014 studyTrusted Source of healthy adults found similar results. When participants consumed a high-aspartame diet, they experienced more irritability and depression.

  In 2017Trusted Source, some researchers reviewed studies into the link between aspartame and aspects of neurobehavioral health, including:

  • headache

  • seizure

  • migraines

  • irritable moods

  • anxiety

  • depression

  • insomnia

  They suggested that the phenylalanine in aspartame may prevent the body from producing and releasing “feel-good” neurotransmitters, such as serotonin and dopamine. They also proposed that aspartame may contribute to oxidative stress and the release of cortisol.

  The authors proposed using aspartame with care, but they also called for further research to confirm a link.

  Cancer

  Some animal studies have found a link between aspartame and leukemia and other cancers.

  A 2007 study, for example, found that rats given low doses of aspartame every day of their lives, including fetal exposure, were more likely to develop cancer.

  A 2012 study found that males who consumed more than one daily serving of diet soda had a higher risk of non-Hodgkin’s lymphoma.

  However, males who consumed high amounts of regular soda also had an increased risk for non-Hodgkin’s lymphoma. The reason for the increase in each case was not clear.

  The same scientists later issued an apology, as they had used weak data in the study.

  A 2019 evaluation of studies found no evidence of a link between low-calorie — or zero-calorie — sweeteners and beverages and a higher risk for cancer in people.

  The American Cancer SocietyTrusted Source notes that there’s not enough evidence to show that aspartame causes cancer.

  Multiple sclerosis and lupus

  According to the National MS Society, the idea that there’s a link between aspartame and MS is a “disproven theory.”

  The Lupus Foundation of America doesn’t believe that consuming aspartame can lead to lupus.

  Headaches

  In a 1987 studyTrusted Source, researchers found that people who took aspartame didn’t report more headaches than those who took a placebo.

  However, the authors of a small 1994 studyTrusted Source concluded that some people may be susceptible to headaches from aspartame. Other scientists later criticized this study because of its design.

  Get some tips here on natural ways to get rid of headaches.

  Seizures

  In a 1995 studyTrusted Source, researchers tested 18 people who said they experienced seizures after consuming aspartame. They found that even with a high dose of about 50 mg, aspartame was no more likely to cause seizures than a placebo.

  An earlier 1992 studyTrusted Source on animals with and without epilepsy found similar results.

  Fibromyalgia

  In 2010, scientists published a small case reportTrusted Source about two patients and the negative effect of aspartame. Both patients claimed to have experienced relief from fibromyalgia pain when removing aspartame from their diets.

  However, no experimental evidence supports these claims. A later studyTrusted Source found no evidence to support a connection. Removing aspartame from the diets of 72 study participants didn’t affect their fibromyalgia pain.

  Should you avoid aspartame?

  People with phenylketonuria should take care when consuming aspartame, and it may have an impact on those with a mood disorder. Some scientists have suggested it could also affect the way the immune system works.

  However, there’s currently no evidence to suggest that it increases the risk for seizures, MS, lupus, cancer, or other illnesses.

  The following organizations all consider aspartame as a safe sugar substitute:

  • FDA

  • Joint Expert Committee on Food Additives

  • United Nations Food & Agriculture Organization

  • European Food Safety Authority

  • World Health Organization

  Because of increased public concern, however, many food and drink manufacturers have chosen to avoid aspartame. If you think you may be sensitive to the sugar substitute, be sure to read food and beverage labels and try to choose aspartame-free products.

What Chiropractic Patients Want to Know About Omega-3

Fish oil is used as a natural health supplement that treats a variety of issues. It provides beneficial omega-3 fatty acids that promote good health throughout the body and helps to cure or prevent certain health conditions. However, some people are not convinced. They view fish oil as nothing more than snake oil with no real health benefits. Nothing could be further from the truth. In fact, researchers at Harvard University ranked omega-3 fatty acid deficiency as the sixth highest cause of death in the United States.

What is Fish Oil and what are Omega-3 Fatty Acids?

Fish oil is exactly what it sounds like, oil from the tissues of oily fish. While you can get it by eating certain fatty, cold water fish like wild caught salmon, white fish, anchovies, herring, and sardines, many people opt for the fish oil supplements available at health food stores and even supermarket shelves.

Omega-3 fatty acids are highly concentrated fish oil. They are polyunsaturated fatty acids and must be introduced into the body either via the food eaten or supplements. It is not like many other fatty acids that the body is able to produce. Fish oil has two vital types of omega-3, eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA).

How is Fish Oil Used?

Fish oil supplements are intended to be taken just like a daily vitamin. Because of its many health benefits like preventing diseases and reducing the symptoms of certain conditions, it has become a standard in most people’s health routines and is even included in some multi-vitamins. It is taken in the form of a capsule. It can be purchased over the counter, but the FDA has approved a prescription version  fish oil that lowers high triglyceride levels.

What are the Benefits of Fish Oil?

Fish oil provides a number of health benefits ranging from heart health to treating diabetic complications that affect the kidneys. It also helps:

• Lowering blood pressure

• Lowering cholesterol levels

• Preventing heart disease and stroke

• Preventing clogged arteries

• Relieving certain heart conditions such as irregular heartbeat, heart failure, chest pain, and preventing blood clots

• It is used after bypass surgery to aid in healing as well as with heart transplants

• Kidney disease

• Kidney failure

• Cirrhosis

• Arthritis

• Cancer

• Anxiety

• Berger’s disease

• Brain health including relieving depressing, PTSD, migraines, ADHD, and other mental health issues

There are many other fish oil benefits. It truly is a wonder health supplement.

How to Take Fish Oil

Fish oil typically comes in a gel filled capsule. It is important that it not be punctured prior to taking. Patients should follow the direction exactly as they are on the label or as the doctor prescribed. It is a good idea for them to talk to their doctor before they start taking fish oil to make sure that it does not interact with any other medications that they are taking.

Potential Side Effects of Fish Oil

Typically, fish oil will not have any side effects. Some mild ones include an upset stomach, back pain, mild rash on the skin, belching, and an unusual or unpleasant taste in the mouth. More serious side effects that should warrant a call to the doctor include: flu symptoms: fever, body aches, chills; irregular or uneven heartbeats; and/or chest pain.

An allergic reaction to fish oil is serious and the patient should seek immediate medical attention if the experience any of these symptoms:

• Hives

• Breathing difficulties

• Swelling: throat, tongue, or face

How to Choose Good Fish Oil

Anyone considering taking fish oil should first talk to their doctor who can recommend a therapeutic dose. Read the label to determine how much omega-3 is in each capsule as well as the recommended dosage. Doctor recommended brands are best, but in absence of a doctor recommendation, a reputable brand by an established, trusted, trustworthy company is best.

Fish oil is excellent for all round health and chiropractic patients taking the supplement can enjoy better health and better results from their chiropractic care.

Camping Tips To Save Your Back

Summer is here — which means the warm weather, flowers, and longer days. This is the perfect time to head into the great outdoors to enjoy a spot of camping.

However, before you pack your bags, take a moment to consider how camping might affect the health of your back. Although spending time outdoors is great for your health, it can take a toll on your body if you aren’t careful.

Test Your Gear Before Leaving Home

Before you head out the door, set up all of your essential camping equipment in your back garden. The most important items to check include:

• Tent and blowup mattress
  Having a functional tent and blowup mattress is essential if you want to remain comfortable and dry. It ensures that you won’t be forced to sleep in an uncomfortable position or on a hard surface, which might result in a trip to our Stoke chiro when you return home.

• Camping lights
  Having a reliable light source will reduce your risk of having a fall in the middle of the night and injuring yourself.

• Gas stove
  Test that your stove works and is safe to use. Check the connections on the gas bottle to make sure they are in top condition.

• Navigation equipment
  Having a high-quality map, GPS and/or compass will help you orientate yourself while in the countryside. This will reduce your risk of become lost and being forced to sleep rough.

Get A Good Pair Of Shoes

If you wear a pair of uncomfortable shoes when camping, it can cause pain and affect your gait, which may result in back pain. Having a pair of high-quality hiking boots will also make the experience of camping much more enjoyable. You will be able to walk long distances in comfort and your feet will have an additional layer of protection.

Take a Camping Chair

While the idea of sitting on a log around a campfire seems idyllic, it can be taxing on your lower back. A better option is to take a padded camping chair that provides adequate back support. This will help you avoid lower back strains that result in an unplanned visit to our chiropractor on your return.

Lift Heavy Objects Correctly

Going on a camping trip typically involves a lot of lifting. After all, tents, backpacks, coolers, portable coolers, fold out tables and many other need to be carried to the campsite. It’s important to lift these objects correctly, especially if they are heavy or awkward to carry. To lift heavy objects safely:

Stand close to the object you are going to lift with your feet shoulder-width apart

1. Squat down, bending at the knees and hips only

2. Maintain good posture, looking forward with your shoulders back and chest out

3. Lift slowly by straightening your knees. Keep your back straight

4. Hold the object close to your body as you carry it

5. Avoid twisting your torso as you carry it

6. If you need to change direction, use small steps until your hips are pointing in the right direction

7. Set down the load slowly, again, only bending at the knees and hips

If the object is very heavy, like a fully loaded cooler, ask for help from another camper. We have an excellent video on our website which demonstrates good lifting and carrying techniques. Visit the Pain Prevention page on our website to watch it.

Remember To Think About Posture

Common camping activities like pitching a tent, collecting firewood, and moving equipment involve a lot of bending over. As you perform these activities, focus on keeping your core engaged so you maintain the neutral curves in your spine.

Pack Light

Camping has become a much more sophisticated activity in the past few decades. There are now hundreds of different gadgets, items of specialised clothing, and pieces of equipment which have been specifically designed for camping.

While some of these items do make the experience of camping much more enjoyable, others aren’t really necessary. Take stock of your camping gear and see if you can eliminate any non-essential items. This will help you avoid venturing into the countryside with too much weight in your backpack, leading to a sore back.

Wear A Well-Fitted Ergonomic Hiking Pack

If you will be walking for a long time, purchase a high-quality ergonomic hiking pack. Some of the features to look for include:

• Fully adjustable straps (so you can shift the weight of the backpack onto your hips)

• Wide padded straps for comfort

• Multiple compartments to prevent your load from shifting as you walk

• Waist belt for additional stability

• Internal frame to spread the load across your back

Using this kind of pack will lessen the load on your back, helping you to avoid muscle strains and other common back injuries

So, Still Awake? Here’s a Chiropractor’s Guide to Better Sleep

If you are having trouble sleeping at night, you are not alone. More than one-quarter of the U.S. population report they occasionally do not get enough sleep, and nearly 10% admit to experiencing chronic insomnia. If that’s you, let your chiropractor or medical doctor know, and be aware there are things you can do on your own.

Not Sleeping Should Not Be Ignored

Here’s why: According to the National Institutes of Health, insomnia is sometimes related to neurological conditions such as Alzheimer’s or Parkinson’s disease or emotional disorders like depression, anxiety, or post-traumatic stress syndrome. Other possible causes include arthritis, asthma, headaches, hyperthyroidism, gastrointestinal disorders, or menopause.

For some people, lack of sleep is self-induced. Typical reasons people don’t – or can’t – spend enough time in deep sleep at night include

• Working long hours

• Taking care of the kids

• Increased stress loads

• Abuse of recreational drugs or alcohol

• Too much caffeine.

How Your Chiropractor Can Help

Doctors of chiropractic assess your musculoskeletal system for mechanical issues that could potentially prevent a comfortable night of sleep. Chiropractors can diagnose and treat any underlying musculoskeletal cause of sleeping difficulties and target these sites specifically with gentle care. Soft tissue massage, mobilizations, posture changes, or gentle chiropractic adjustments can relieve stress on the spine.

Chiropractic treatment is designed to maintain and restore the proper spinal alignment necessary for the body’s systems to work optimally together. Proper alignment of the spine helps increase flexibility and movement in joints, especially important in the rib and chest area for breathing.

What chiropractors know is that decreased flexibility in this area restricts the inspiration capabilities of the chest wall. Although this might not be noticeable to some people when awake, the increased energy required to take a full deep breath takes its toll, often leaving them restless and tired in the morning and wondering why.

Results Of Not Sleeping Show Up In Other Ways

If you find yourself experiencing sleep problems, your chiropractor would like you to pay particularly close attention because it’s detrimental to your health in many ways. In a recent article written for Time magazine, Christine Gorman reports that sleep deprivation is responsible for slower reactivity times and poor memory. In fact, after about 20 hours without sleep, reaction times are similar to those with a 0.08 blood-alcohol level, making it significantly more dangerous to operate a motor vehicle.

Some experts tell us that a lack of sleep may contribute to a greater incidence of all kinds of disease due to its negative effect on our immune system. According to Dr. Diwakar Balachandran, a sleep specialist from the University of Texas, extended awake times decrease our body’s ability to fight off colds and flu.

Studies conducted in his labs have shown that T-cell counts decrease, and the concentration of inflammatory cytokines (not a good thing) increases when a person is sleep-deprived. That can lead to more susceptibility to catching a cold or taking longer to recover from bacterial infections.

In other studies that your chiropractor can talk to you about, sleep deprivation has been linked to obesity. In subjects exposed to two consecutive nights with less than four hours of sleep, the normal hormone levels of leptin and ghrelin became altered. This resulted in a perceptive shift in hunger and a greater likelihood of these people reaching for candy, cookies, and cake instead of vegetables, fruit, and dairy products.

A Comprehensive Assessment By Your Chiropractor Is A Good First Step

If a lack of sleep is starting to affect your concentration, memory, or mood, you may have a sleeping problem. Chances are that it is just a case of nerves or an inability to deal with life’s stress. Still, to be safe, you need to get to the root cause of not sleeping.

Early detection and correction offer the greatest odds of getting back to your best possible self, and chiropractors know that sleep problems are sometimes caused by non-obvious conditions or situations.

If you do not want to have to take pills to improve your sleep, make an appointment with your chiropractor. He or she has any number of conservative, non-pharmaceutical treatments to help you increase your quality of sleep – and that’s a big step to a better quality of life.

What You Can Do to Get Better Sleep 

1. Go to sleep and wake up at about the same time every day.

2. Make your bedroom dark, quiet, and comfy.

3. Try to get 7-8 hours of shut-eye per night.

4. Don’t eat a big meal close to your bedtime.

5. Get up and read a book if you can’t sleep.

6. Take your computer and TV out of your bedroom.

7. Put your smartphone in a drawer so the screen light doesn’t keep you up.

8. Try not to nap.

9. Avoid caffeine at least 6 hours before bedtime.

10. Exercise most days this week. Do it early in the day if you find that later workouts hamper your sleep.

11. Start a sleep diary. Write down how well and how long you rest.

12. Don’t drink alcohol at night.

13. Position yourself for sleep success with these three tips:
    a. Lay on your side with your knees drawn up to your chest and put a pillow between your knees. Flexing your knees takes unwanted pressure off your muscles, discs, and nerves allowing you to sleep undisturbed.

b. It’s normal to switch positions while you sleep, so if you flip over on your back, flex your knees to approximately 45 degrees, put a pillow under your knees, and stick a smaller pillow in the small of your back to help you keep the normal contour of your spine.

c. Avoid laying on your stomach. This position puts unwanted pressure on the muscles and discs in your back and may increase back pain. In addition, you will have to turn your head while laying on your stomach, which takes your neck out of its proper alignment subjecting you to potential neck pain.

Understanding the Role of Nutrition in Chiropractic Wellness Plans

Unlike traditional medicine, chiropractic care is a more comprehensive approach that goes beyond just managing symptoms. It focuses on enhancing the body’s innate ability to heal itself, thus addressing the problem at its root.

However, for your body to do anything at all, it needs to have proper nutrition. In fact, nutrition is a very important aspect of chiropractic care that can significantly influence the outcome of your wellness journey.

From musculoskeletal integrity to maintaining spinal health, nutrition is an extremely important part of wellness. Let’s look at nutrition’s role in chiropractic wellness plans and how it can help improve outcomes.

The Connection Between Nutrition and Spinal Health

Nutrition is the cornerstone of overall health and wellness, influencing virtually every aspect of the body’s functioning, so it shouldn’t come as a surprise that there is a connection between nutrition and chiropractic care. Our food provides essential nutrients vital for cellular repair, energy production, and the maintenance of various physiological processes.

A well-balanced and nutrient-rich diet plays a pivotal role in promoting optimal health, bolstering the immune system, and fostering a state of well-being. Beyond that, it’s also crucial for supporting the body’s various systems, such as the musculoskeletal system.

The spine is a complex structure comprising vertebrae, discs, and supporting tissues. Because the spine is important in keeping your body upright, managing movement, and sending neurological messages from one part to the other, it also needs proper nutrition.

Here are just some of the minerals needed by the body for spinal health.

Calcium for Bone Health

Calcium is commonly associated with bone health and plays a crucial role in maintaining the strength and density of the vertebrae. Calcium supports bone mineralization and reduces the risk of conditions like osteoporosis, which can affect structural integrity.

Vitamin D for Calcium Absorption

Vitamin D is sometimes called the sunshine vitamin and is essential for the absorption of calcium. A deficiency in vitamin D can also compromise bone density and, consequently, the health of the spine.

Magnesium for Muscle Function

Magnesium is crucial for muscle function, especially the muscles around the spine. Having adequate magnesium levels allows the muscles to relax, reducing tension and potential stress on the spine.

Understanding the specific nutritional needs of the spine is integral to appreciating the impact of nutrition on chiropractic care. Chiropractic adjustments, which seek to align the spine and address misalignments, can be complemented by a diet rich in the nutrients essential for spinal health.

Anti-Inflammatory Diet and Chiropractic Care

Inflammation is a natural response of the body’s immune system to injury or infection. However, when inflammation becomes chronic, it can contribute to a range of musculoskeletal issues, including those affecting the spine.

Recognizing the impact of inflammation on spinal health, chiropractors often emphasize the importance of adopting an anti-inflammatory diet.

An anti-inflammatory diet focuses on reducing the consumption of foods that may trigger inflammation while promoting the intake of those with anti-inflammatory properties.

Foods to Include in an Anti-Inflammatory Diet

• Fatty fish are rich in fatty acids, which contain anti-inflammatory properties. Some examples include salmon, sardines, and mackerel.

• Leafy greens contain antioxidants that can combat inflammation. Spinach, kale, and collard greens are some examples.

• Berries like blueberries, strawberries, etc., contain compounds that can reduce inflammation.

• Nuts and seeds like almonds and walnuts have healthy fats and anti-inflammatory compounds that can reduce inflammation.

• Spices like turmeric and ginger are highly acclaimed for their detox powers. They have anti-inflammatory effects and are often added to various dishes for this and for their excellent taste.

Foods to Limit or Avoid

• Processed foods that are high in trans fats or refined sugars can contribute to inflammation.

• Red meat in excess can promote inflammation due to its high levels of saturated fat. Red meat is important in your diet in balanced amounts.

• Sugary beverages are often associated with increased inflammation.

• Excessive Omega-6 fatty acids can be a problem if imbalanced with Omega-3s.

Adopting an anti-inflammatory diet aligns with the goals of chiropractic care by creating an internal environment conducive to healing and recovery. This dietary approach supports chiropractic adjustments by addressing underlying inflammation that may hinder the effectiveness of treatments.

Chiropractic patients incorporating anti-inflammatory practices into their lifestyles may experience enhanced outcomes, reduced pain, and improved overall spinal health.

Individualized Nutrition Plans in Chiropractic Care

Chiropractors, as holistic healthcare practitioners, recognize nutrition’s profound impact on overall health and its interconnectedness with spinal well-being. They also recognize that each person’s body is different and will have varying needs accordingly.

Through detailed consultations and assessments, they gather essential information about a patient’s dietary habits, nutritional deficiencies, and potential inflammatory triggers. This comprehensive understanding allows chiropractors to identify how nutrition may be impacting a patient’s musculoskeletal health and, consequently, the effectiveness of chiropractic adjustments.

Using this information, a chiropractic expert will provide an individualized nutrition plan to patients. These plans will complement chiropractic adjustments and go beyond the generic dietary recommendations. The aim is for the nutrition plan to aid with chiropractic care.

Addressing Nutritional Deficiencies

Chiropractors may identify specific nutritional deficiencies that could affect the spine’s health. For instance, individuals with low calcium or vitamin D levels may be guided towards incorporating more dairy products, leafy greens, or sunlight exposure into their diets.

Incorporating Anti-Inflammatory Strategies

Based on the patient’s musculoskeletal concerns, chiropractors may recommend an anti-inflammatory diet to mitigate inflammation and enhance the outcomes of chiropractic adjustments. This could involve emphasizing foods rich in omega-3 fatty acids, antioxidants, and anti-inflammatory spices.

Promoting Hydration for Joint Lubrication

Adequate hydration is crucial for maintaining joint health, including the joints of the spine. Chiropractors may emphasize the importance of staying hydrated and provide practical tips on incorporating sufficient water intake into daily routines.

Supporting Weight Management

For individuals with weight-related concerns impacting spinal health, chiropractors may collaborate on nutrition plans that support healthy weight management. This can include guidance on portion control, balanced meals, and nutrient-dense food choices.

Back Pain After A Day In the Sun? Here’s How Your Chiropractor Can Help!

Back Pain After A Day In the Sun? Here’s How Your Chiropractor Can Help!

Spending a day basking in the sun can be a delightful experience, but it can sometimes lead to unexpected back pain. Whether it’s from prolonged standing, sitting in uncomfortable chairs, or engaging in physical activities like beach volleyball, back discomfort can dampen the afterglow of a sunny day out. 

So, if you find yourself in this predicament, your chiropractor is here to offer effective solutions to alleviate your pain and enhance your overall spine health.

Understanding Back Pain

Back pain after a day in the sun can result from various factors, including dehydration, muscle fatigue, and even sunburn that tightens the skin and affects your posture. Activities like gardening, outdoor sports, or even lounging on unsupportive deck chairs can also strain your back muscles and spinal alignment.

One important tip we can provide right off the bat is not to go completely bedridden. Research shows this can actually worsen back pain and prolong it. In fact, research no longer supports bed rest for back pain.

How Your Chiropractor Can Help

Let’s get you back on your feet and back to the activities you know and love. Here are a few ways our your chiropractor can help!

A Comprehensive Evaluation

Your chiropractor will start with a thorough assessment to determine the root cause of your back pain. This evaluation may include a discussion about your recent activities, a physical examination, and possibly diagnostic imaging to get a clear picture of your spinal health.

Spinal Adjustments

One of the primary methods chiropractors use to relieve back pain is spinal manipulation or adjustment. This technique involves applying controlled force to specific parts of the spine to improve alignment, mobility, and nerve function. It can provide immediate relief from pain and stiffness caused by misalignments or subluxations in the spine.

Soft Tissue Therapy

After a day in the sun, your muscles may be tight, contributing to your back pain. Soft tissue therapies, such as massage or myofascial release, can help relax these muscles, increase blood flow to the area, and promote healing. These therapies can also alleviate the discomfort associated with sunburn by soothing the affected skin and tissues.

Hydration and Nutrition Advice

Dehydration can exacerbate back pain by contributing to muscle cramps and stiffness. Your chiropractor can provide advice on proper hydration and nutrition to support muscle and spinal health, especially after exposure to the sun. Increasing your intake of water and nutrient-rich foods can help your body recover more quickly and reduce inflammation.

Ergonomic and Lifestyle Recommendations

Prolonged periods of sitting or engaging in activities without proper support can lead to back pain. Your chiropractor can offer ergonomic recommendations to ensure your spine is supported during daily activities, whether you’re at work, driving, or relaxing at home. They can also provide tips for maintaining good posture and avoiding strain during outdoor activities.

Prevention Tips for Future Sun Outings

To prevent back pain on future sunny days, consider the following tips:

• Stay hydrated by drinking plenty of water before, during, and after your time in the sun.

• Use supportive seating when lounging or sitting for extended periods.

• Take regular breaks to stretch and move around if you’re engaging in prolonged activities.

• Use proper lifting techniques (Your chiropractor can show you how!)

• Apply sunscreen to prevent sunburn, which can tighten the skin and affect posture.

Still Hurting? Book Your Appointment Today!

How a Chiropractor Can Improve Your Golf Game

Looking to improve your game?

Seeing a chiropractor is like getting a hole in one.

If you’re an athlete, it won’t surprise you to hear that taking care of your health is an important part of staying at the top of your game. However, many athletes don’t realize how seeing a chiropractor can help them perform better and remain healthy.

Whether addressing injuries or improving function, if you play golf, a chiropractor can provide you with the treatment you need.

Injury Prevention

Many people see a chiropractor after experiencing an injury. However, one major benefit of chiropractic treatment is the ability to prevent sports injuries. Things like dizziness, balance issues, or tingling in your hands or feet can be warning signs that your spine may not be aligned properly.

But you don’t need to be a professional to see a chiropractor. In fact, chiropractic treatment is particularly useful for recreational golfers who only golf a few times a month.

For these players, their bodies often aren’t used to dealing with the physical toll that repetitive golf swings take on the body. A chiropractor can work to enhance muscular balance, helping prevent the development of overuse injuries.

Reduction in Pain

Almost every athlete sees periodic pain as an unavoidable part of the game. As a result, many athletes play through “minor” pains, or happily chirp, “no pain, no gain!”

However, your golf chiropractor wants you to know that pain is the body’s way of alerting you to a problem. If you want your pain to go away, ignoring it is the worst thing you can do.

Seeing a chiropractor can reduce the pain athletes experience, particularly lower back pain. A chiropractor has expertise in assessing the alignment of your spine and administering treatments that can get your back aligned correctly. A misaligned spine can lead to many frustrating aches and pains that can be relieved or reduced simply by periodically visiting a chiropractor.

Golfers are also particularly prone to golfer’s elbow or even tennis elbow. Regular chiropractic care can prevent the pain and discomfort common to both of these conditions.

Improve Your Athletic Performance

Virtually every sport requires our bodies to perform in ways that they wouldn’t often do in other areas of day to day life. Obviously, things like practice and good coaching are invaluable at improving your game. However, preventative chiropractic care can also help strengthen your abilities.

Improving your flexibility and range of motion is critical for excelling in athletics. Chiropractic treatment can extend your range of motion. By providing an alignment as well as movement assessments to detect issues, we can put in place treatments that improve range of motion. This leads to a more fluid and consistent golf swing.

Less Recovery Time When Injured

While chiropractic treatment can prevent injuries for athletes, there are still times when you may suffer an injury. This is simply a reality of playing sports. For those of us who love playing sports, we may be in a hurry to get back to competition. Unfortunately, this can complicate things if we return to action too early, leading to more nagging injuries or more severe problems.

Fortunately, seeing a chiropractor can be a useful tool that can often reduce recovery time when navigating an injury. Adding chiropractic care to existing medical treatments is a great option.

Ensuring that your skeletal system is properly aligned can improve the function of muscles and promote healthy blood flow, aiding recovery. It can be particularly useful for golfers, where back injuries are more common. Treatments like spinal decompression, massage therapy, and heat therapy can all encourage faster healing.

Strengthen Your Body

Did you know that each golf swing can place a force on the body equal to roughly eight times a person’s body weight? (That certainly explains why you feel so tired after 18 holes!) Golf puts a tremendous amount of exertion on your body, but this can be alleviated with strength.

Chiropractic treatment can be a very useful addition to your regular training in strengthening your body’s performance. A golf chiropractor can assess the compression load on your spine and create a treatment plan to improve your performance. Spine problems, even ones you may not notice, often lead to weaker muscles, joints, and ligaments. Addressing spinal issues helps you keep your muscular system stronger.

See How Chiropractic Care Can Help You

Visiting your local chiropractor can have many benefits for athletes, particularly golfers. From improving range of motion and strengthening your body to reducing pain, injuries, and recovery time, seeing a chiropractor help you to get maximum enjoyment from playing sports.

Join many golfers and other athletes in seeking chiropractic care to enhance your game. Whether you are a serious athlete or just a recreational one, you can benefit from a chiropractic visit.

10 Chiropractor-Approved Summer Activities to Keep Your Body Healthy and Pain-Free

Summer is a time of warmth, sunshine, and the great outdoors. While we all enjoy soaking up the sun and enjoying summer activities, it’s important to keep in mind the impact they may have on our bodies. That’s where chiropractic care comes in. Chiropractors are experts in musculoskeletal health, and they can help ensure that your summer activities don’t cause any unnecessary pain or discomfort. In this blog, we’ll go over the top ten chiropractor-approved activities for the summer.

1.) Walking/Hiking: Walking is one of the easiest and most effective ways to stay active and healthy during the summer months. Whether it’s a leisurely stroll through your neighborhood or a challenging hike through the mountains, walking is an excellent way to get your blood flowing and improve your overall fitness.

2.) Swimming: Swimming is a low-impact activity that can be a great way to beat the summer heat while also getting some exercise. Whether you prefer to swim laps in a pool or take a dip in a lake or ocean, swimming is a great way to stay active and healthy.

3.) Biking: Biking is another excellent low-impact activity that can help improve your fitness while also allowing you to enjoy the outdoors. Whether you’re a casual rider or a serious cyclist, biking is a great way to stay active and healthy during the summer.

4.) Yoga: Yoga is an excellent way to improve your flexibility, strength, and balance. Whether you’re a beginner or an experienced practitioner, yoga can be a great way to stay active and healthy during the summer months.

5.) Golf: Golf is a great way to get some exercise while also enjoying the outdoors. Whether you’re a seasoned pro or a beginner, golf can be a great way to stay active and healthy during the summer.

6.) Kayaking/Canoeing: Kayaking and canoeing are great ways to explore the great outdoors while also getting some exercise. Whether you prefer to paddle down a lazy river or navigate through rapids, kayaking and canoeing are great summer activities.

7.) Tennis: Tennis is a fun and challenging way to stay active and healthy during the summer months. Whether you’re a seasoned pro or a beginner, tennis can be a great way to improve your fitness and overall health.

8.) Volleyball: Volleyball is a fun and social way to stay active and healthy during the summer. Whether you prefer to play on the beach or in a park, volleyball is a great way to get some exercise while also having fun with friends and family.

9.) Frisbee: Frisbee is a fun and easy way to stay active during the summer months. Whether you’re playing catch with friends or participating in a game of Ultimate Frisbee, Frisbee is a great way to get some exercise while also having fun.

10.) Gardening: Gardening is a great way to stay active and healthy while also enjoying the outdoors. Whether you’re tending to a small vegetable garden or a large flower bed, gardening can be a great way to get some exercise and improve your overall health.

No matter what your summer plans may be, it’s important to keep your body in mind. By staying active and engaging in chiropractor-approved activities, you can ensure that you stay healthy and pain-free all summer long. So get outside, enjoy the sun, and have some fun – just don’t forget to take care of your body while you do it!

Traveling with Ease: How Chiropractic Care Supports a Stress-Free Vacation

As you prepare for an upcoming vacation, you may be busy planning itineraries, packing essentials, and organizing travel arrangements. Amidst the excitement, it's essential to prioritize your well-being and ensure a stress-free travel experience. Incorporating chiropractic care into your pre-trip routine can help you travel with ease and enjoy your vacation to the fullest. Let's explore how chiropractic care supports a stress-free vacation.

Enhancing Posture and Comfort

Long hours spent sitting in planes, trains, or cars can take a toll on your posture and overall comfort. Maintaining proper spinal alignment is crucial to prevent discomfort and fatigue during travel. Regular chiropractic adjustments help correct postural imbalances, relieve tension, and promote optimal spinal function. By improving your posture, you can reduce the risk of developing travel-related discomfort and arrive at your destination feeling more energized and refreshed.

Alleviating Travel-Related Stress and Tension

Traveling can be stressful, especially if you're dealing with crowded airports, unfamiliar surroundings, or hectic schedules. Stress and tension can manifest as muscle tightness, headaches, or even digestive issues. Chiropractic care focuses on aligning the spine and releasing tension in the musculoskeletal system, which can help alleviate the physical manifestations of stress. By receiving chiropractic adjustments before your trip, you can enter your vacation with a relaxed body and a calm mind.

Supporting Immune Function

Travel exposes us to various environments and potential germs, which can compromise our immune system. Chiropractic adjustments improve the communication between your nervous system and immune system, enhancing your body's ability to defend against pathogens. By boosting your immune function before traveling, you reduce the chances of falling ill during your trip, allowing you to make the most of your vacation time.

Relieving Jet Lag and Promoting Restful Sleep

Changing time zones can disrupt your body's internal clock, resulting in jet lag and difficulty sleeping. Chiropractic adjustments help realign your body's systems, promoting better sleep patterns and reducing the effects of jet lag. By receiving an adjustment before and after your trip, you can optimize your body's ability to adapt to new time zones, ensuring a smoother transition and a more restful vacation.

Optimizing Recovery after Travel

Upon returning from your trip, your body may require time to readjust and recover from the physical demands of travel. Chiropractic care aids in restoring your body's balance and supporting its natural healing processes. Adjustments can address any discomfort or misalignment that may have occurred during your journey, allowing you to quickly regain your pre-travel state of well-being.

When planning your next vacation, consider incorporating chiropractic care into your travel preparations. Consult with your chiropractor to discuss your specific travel needs and create a personalized plan that aligns with your travel itinerary. By prioritizing your spinal health and overall well-being, you can embark on your journey with confidence, relaxation, and a renewed sense of adventure.

Advice for working in the Garden from your Chiropractor.

As we approach the prime growing season, many of us will be spending more time outside sprucing our garden. Being one with nature and doing gardening activities can be therapeutic, and it’s certainly satisfying to watch something you planted grow.

Too often, however, too much gardening activity can mean a trip to your doctor of chiropractic for treatment of back pain. Back pain is a very common result of bending, reaching, pulling, etc., and that takes the joy out of what should be a fun and rewarding part of our life.

Top Tips For Today’s Gardeners

That doesn’t mean you need to cross gardening off your list. You can still exercise your green thumb by following these 11 doctor of chiropractic-approved strategies for minimizing injuries to your neck, back, and extremities.

1. Warm up before you start 

Gardening can be a real workout, so warming up your muscles first is a good idea. Try a brisk five-minute walk and some stretching exercises. One relatively gentle stretch is the back-flexion exercise. Lie down on your back, and then pull both knees to your chest while bringing your head forward.

2. Lift with support 

Lifting heavy pots, bushes, and full watering cans without proper back support can injure your back’s discs, muscles, and ligaments.

To lift in an ergonomically supported manner, begin by squatting and not bending at your waist. Use both hands to hold the object, keeping it close to your body. Slowly straighten your legs as you stand.

To minimize lifting, use a wagon, dolly, or other lifting aids to carry heavy items from place to place. Fill large watering cans just halfway. Also, consider alternative watering options, such as soaker hoses or automated irrigation systems.

3. Take frequent breaks 

It’s easy to lose track of time when you love being out in the yard or garden. Set a kitchen timer or one on your phone to remind you to get up and stretch or walk. You could also bring a water bottle as a reminder to take frequent breaks and hydrate yourself.

Your doctor of chiropractic will also remind you to avoid doing the same kind of task, such as pruning, for an extended period. Switch to another activity and rotate these tasks periodically. If you’ve been in one position for a while, do some stretches during these breaks.

4. Get support from kneelers and chairs 

Getting down on the ground – and then standing back upright – can be painful or even impossible, depending on your pain level and flexibility.

Heavy-duty kneelers, especially those with raised, padded handles, can help you get up and down, allowing you to use your arm strength to aid in the process. Kneelers usually include a well-cushioned base to reduce stress and impact on your knees and back. Many kneelers also convert to a low chair.

5. Add cushioning with knee pads 

Wearable or moveable kneepads are a good option if you feel more comfortable kneeling at ground level. Multiple types of foam are often used to maximize cushioning.

Be sure to purchase strong, good-quality kneepads that fit correctly and have sturdy straps. Memory foam pads are another option to consider.

6. Use garden scooters to avoid twisting 

Stretching and twisting can put added stress on the joints and discs in your spine. One way to minimize twisting is to use a wheeled scooter. Scooters range in size from small scooters made to fit in tight garden spaces to larger scooters with baskets.

7. Try out specialized tools 
Long-handled tools can eliminate much of the bending required in planting and weeding. For example, long-handled trowels and cultivators can be helpful if bending forward causes or worsens your back pain.

The traditional wheelbarrow, or even better, a four-wheeled garden cart, makes it easier to carry heavy objects and reduces the load your low back has to manage.

8. Garden while standing 

Wall gardening, also called vertical gardening, is a trend of planting up, not across the ground. If bending is painful for you, working more at your eye level may be something to consider.

9. Bringing the plants to you 

Raised-bed gardening using beds 2 to 3 feet tall offers plenty of planting options. Some sturdier raised beds include an edge where the gardener can sit while planting or harvesting vegetables, fruits, or herbs. Raised beds are often wheelchair accessible.

10. Keep plants contained 

Growing plants in containers can make gardening much easier. In addition to flowers, larger containers can be well suited to growing lettuce and other vegetables.

Be sure to use extra-deep containers for tomatoes. Wheeled structures called plant caddies can be used under heavier pots to avoid lifting, pushing, and pulling.

11. Think outside the garden plot

 You may discover that you need to scale back your garden. Think about what’s most important and what you can let go – or assign to others.

Consider having someone else handle the weeding. It’s a repetitive motion that causes more stress on your back than you might expect. If you can’t avoid weeding completely, mulch generously to discourage weeds. The mulch will also keep in moisture, so you won’t need to spend as much time watering.

Your Doctor Of Chiropractic Wants You At Your Best

Chiropractic care is effective in treating back pain or other injuries because it’s safe, gentle, and non-invasive. In fact, a doctor of chiropractic is a specialist in disorders within the musculoskeletal system.

He or she knows that a misalignment in the spine puts pressure on the nervous system. That misalignment often interrupts communication between the brain and the rest of the body. If indicated by a physical assessment, a chiropractic adjustment may be used to correct the misalignment. This action allows the nerves to function optimally, increases joint mobility, and reduces pain.

Chiropractic has been known to help a whole list of conditions involving the musculoskeletal system. Your chiropractor may also recommend stretches and exercises to strengthen your core and stabilize your spine to prevent future injuries.

Chiropractic Care for Arthritis

If you’ve had back pain or a stiff neck, whether from arthritis or an injury, you’ve likely considered seeing a chiropractor. While it’s true that chiropractors manipulate or adjust the spine to improve pain and mobility, the benefits may extend beyond the back and neck. By using varying degrees of force in an effort to adjust misaligned joints, chiropractors try to improve the relationship between the spine and nervous system, which they believe may affect the function of all the organs and systems in the body. 

“We are certainly the front-line providers for back pain, but we’re also primary-care professionals who look at and evaluate the whole body,” says Ron Boesch, a chiropractor and professor and director of clinics at Palmer College of Chiropractic in Davenport, Iowa. Chiropractic treatment continues to grow in mainstream medicine. In a 2015 Gallup poll commissioned by the college, 60% of the more than 5,400 people polled believed chiropractic care is an effective treatment for neck and back pain. But what should you expect from a chiropractor visit and is it safe for arthritis? 

What to Expect From a Chiropractor 

If you’re looking for a non-medication way to take the edge off of those painful joints, chiropractic medicine may be for you, as long as you remember to listen to your body.

Most of what chiropractors do today is gentler than cracking backs or popping necks into place. In fact, there are more than 150 techniques that chiropractors use to manually adjust the spine, joints and muscles with varying degrees of force. 

While an athlete with lower back pain may benefit from a high-velocity spinal adjustment, you would receive care specific to your needs and your type of arthritis. A chiropractor may gently manipulate your soft tissue to stop muscle spasms and relieve tenderness. Or she may use active exercises or traction to slowly stretch your joints and increase your range of motion. Your visit may feel like a more hands-on version of physical therapy. 

Chiropractors focus on the relationships between structure and function, explains Robert Hayden, PhD, a spokesperson for the American Chiropractic Association and a chiropractor of 22 years. They are different from an osteopath, who uses manual manipulations but also treats the entire body and may use medication or surgery. 

The thinking is simple, he says. If the structure of a joint is not right, then it can’t work as it was designed. “The place where chiropractic really shines is in maximizing the function of an arthritic joint,” he adds. “Our goal is to restore patients’ function so they can have the kind of life they want.” 

During your first visit, the chiropractor should take a detailed medical history and perform a physical exam of every joint to determine what approaches are right for you. The doctor may also take an X-ray of your spine. 

Is Chiropractic Care Safe for Arthritis? 

If you have back or neck pain due to osteoarthritis, chiropractic is one of the safest therapies you can use, explains Scott Haldeman, MD, a neurologist in Santa Ana, California and Chairman Emeritus of the Research Council for the World Federation of Chiropractic. But if you have an inflammatory disease, like rheumatoid arthritis, psoriatic arthritis or ankylosing spondylitis, you are going to need to be more careful.  

If you have active inflammation (due to a flare, for example), a fused spine or osteoporosis in the spine or neck, you shouldn’t be treated with chiropractic therapy. “If a patient has joints with active swelling, I would not recommend going to a chiropractor,” says Alyce Oliver, MD, PhD, assistant professor of rheumatology at the Medical College of Georgia in Augusta. “If you can’t get swelling under control, it would be dangerous to get an adjustment.” 

• Ultrasound. Many think of ultrasound as imaging technology, but when applied to soft tissues and joints, sound waves can also produce a massaging effect that helps reduce swelling and decrease pain and stiffness. 

• Electrotherapy. These tiny electric pulses are not painful. They treat soft tissue injuries by stimulating nerves and muscles. 

Even if they never touch your arthritic joint, David Feschuk, a chiropractor in Stone Mountain, Georgia, says treating the surrounding tissues may significantly reduce overall pain. 

“If someone is having a flare in a knee that is causing him to walk awkwardly, it may lead to a secondary pain syndrome in the lower back. I would not treat an inflamed joint, but if I adjust the pelvis I may be able to reduce overall pain by four to five units on the 1-to-10 pain scale and make daily living activities easier.” 

What Medical Doctors Think 
In the past, chiropractic got mixed reviews from physicians. However, in early 2017, The American College of Physicians released new guidelines. It now supports the use of nonpharmacologic therapies, such as chiropractic and acupuncture, as first-line treatments for low back pain, before using medication. 

Increasingly, studies in mainstream medical journals are demonstrating the benefits of chiropractic for back and joint pain. A 2017 review in the Journal of the American Medical Association, found that spinal manipulation reduces lower back pain. And a 2013 study published in Osteoarthritis and Cartilage found that patient education combined with 12 chiropractic treatments (twice a week for six weeks) were more effective for hip OA than a daily stretching program or patient education alone. Reports from the chiropractor-led spine program at Beth Israel Deaconess Hospital in Plymouth, Massachusetts, are also positive: Most patients with bad backs experience significant pain relief in about five visits. 

The bottom line, he says, is chiropractic is worth a try. “However, if any clinician says her treatment will permanently cure your arthritis, you should walk out,” he warns. “If you don’t see improvement within four to 10 treatments, either switch chiropractors or try a new treatment path.” 
For more information, or to find a chiropractor near you, visit: 

• The American Chiropractic Association (ACA) 

• National Institutes of Health  

• The Arthritis Foundation Arthritis Resource Finder