Insanely Easy Way To Add Years To Life: Eat Your Greens
Here comes March, and in the blink of an eye, it’s already National Nutrition Month! It’s the best time to revisit our eating routine. We’ve been busy with all sorts of things, enjoying the warm weather and waiting for spring (or summer), but when it comes to eating, we tend to lose focus. But come to think of it, the recent global health crisis is a call — stop patronizing convenience products and go back to basics. That is, eat your greens and ditch these five “killers” foods, which have been on our plates year-round. Diet Drinks Oh, what’s a holiday without some diet Coke or Pepsi, right? Soda is a no-no and has been known to contribute to obesity, tooth decay, cancer and diabetes. Sure, it’ll taste sweet at first, but it’s only the beginning of your headaches that will come thereafter. Here’s why it’s a no-no: It washes away nutrients from our bodies, causing deficiency and unhealthy weight gain. It’s also an easy “off the shelf” source of calories, followed by the high sugar content. Fast Foods That crispy fried chicken, beef stroganoff and chicken wings are part of your feast, but are they healthy? Not really. Fast food is high in calories and low in nutrition, with zero fiber and fat. It’s why it’s better to go for salad or vegetables instead. Processed Carbohydrates After a long tiring day, who wouldn’t be happy to go home and munch on some chips on the sofa? Or when we’re finished with work, who’s going to pass up on that pizza? But what we often forget is that too much of a good thing isn’t always a good thing. And while pizza and chips seem like the go-to choices in kick-back meals with family and friends, it’s not the healthiest. Going home with brownies or pasta? Yes, we all are guilty of it, but deep inside, you know you’re doing your body an injustice. Processed carbs from white flour, sugar and pasta are often full of trans fats, salt and preservatives. They can also be a major cause of inflammation, which can lead to heart disease, diabetes and obesity. Instead of all that, go for brown rice; it’s full of fiber and healthy minerals. And even better, go for whole grain bread instead of white. It’s a much healthier choice. Alcohol Bottoms up! Cheers to that great job offer or the warm weather and a cold beer — just what we needed in this heat. But wait a minute, doesn’t alcohol mean you get to sit back and unwind? Well, not always. Alcohol has been shown to be linked to mouth and throat cancers and can lead to heart disease. Studies even show that people with an alcohol habit are more likely to have a heart attack or a stroke than those who don’t. It’s also proven that even one drink each day can increase your risk of early death by 20 percent. Even if you don’t plan on getting drunk, drinking too much of it can still have detrimental effects on your health. A better choice is to go for fruits, vegetables and juice as a substitute. Fries We are not trying to say that fries are not good — they are! But only in moderation. We all love the greasy, salty and crispy goodness of a french fry, but we often forget that eating too much isn’t good. Fries are not good for the heart, as they raise cholesterol and triglycerides. It also increases blood pressure and damages the heart-lung function. A better choice is to go for roasted instead of fried veggies. One way to ensure you’re getting a healthy serving of veggies every day is by mixing it with what you usually eat! Package it in a wrap or sandwich, or add it to a salad. For National Nutrition Month, make a switch! Let’s go green. If you still feel like you’re out of an answer, see a doctor and make an appointment with your family doctor. There are so many other ways to make healthy changes in your lifestyle. It’s not easy, but it’s worth it!
Avoiding Injuries while Shoveling Snow in 5 Simple Steps
Keep the shovel handle down and ahead of you. This is really about the position of the shovel. If you have the angle too steep it can lead to injuries in your neck, shoulder, low back, and even knees. You want to make sure to take small amounts of snow to move and not overdo it. This also prevents injuries to your knees if you are bent too low for too long. Enjoy the time out in the snow and proper mechanics will make it that much more enjoyable and your body will thank you. Lift with your legs, not your back to avoid common snow shoveling injuries. Keep the weight off your back and use your legs to support the weight instead. Raising your hips and not being bent over for long periods keeps you from straining your back muscles and keeps the snow light enough to move quickly. Use a long-handled shovel. Long-handled shovels help you lift and push the snow without straining your back as often, which is important since you can spend a lot of time in this position without even realizing it. Another benefit of using a long-handled shovel is that you can move the snow into small piles that are easy to dig out later. A small amount of lifting is much better for avoiding snow shoveling injuries. Take small amounts and multiple trips to decrease the potential for injury. You don’t have to be a superhero – just be a smart hero. Take breaks – it’s good for your back and your heart. It is also helpful for avoiding snow-related injuries. When shoveling snow there is a tremendous amount of stress placed on your body. Not just your low back but also your heart. So again, enjoy the process -yes that sounds crazy but you need to take breaks. Get % of it done and then go inside and warm up and get a couple of sips of hot cocoa. Then work on the next 1/2 of the driveway and take another break – maybe throw some snowballs at the kids or neighbors and then finally complete the last % and wrap it up with building a little snowman. HOW TO AVOID SNOW SHOVEL INJURIES Winter is here and with it comes the inevitable task of shoveling snow. While it may seem like a simple task, snow shoveling can lead to a variety of injuries, particularly to the back. In this blog post, we will be discussing how to avoid snow shovel injuries and tips to help prevent common snow shoveling injuries. We will also be covering snow-related injuries and how to prevent back injuries from shoveling snow. By above 5 simple steps, you can stay safe and injury-free while tackling the winter weather. Understanding the Risks of Back Injury from Shoveling Snow Shoveling snow can put a lot of strain on the back, making it one of the most common snow-related injuries. People with pre-existing back conditions, such as herniated discs or arthritis, are at a higher risk for injury. Using improper technique or lifting heavy loads of snow can also contribute to back injury from shoveling. To prevent back injury, it’s important to use the proper technique and to stretch before and after shoveling. Wearing appropriate clothing and footwear, and taking regular breaks to rest and stretch, can also help prevent back injury from shoveling snow. If you experience pain or discomfort while shoveling, stop immediately and seek medical attention if necessary. Remember to be mindful of your physical limitations and to listen to your body, if something feels wrong don’t push yourself too hard. Common Snow Shoveling Injuries and How to Avoid Them Winter is here and with the snow comes the need to shovel it away. While it may seem like a simple task, snow shoveling can lead to a variety of injuries. In this blog post, we will be discussing the most common snow shoveling injuries and tips on how to avoid them. From strains and sprains to slips and falls, we will cover it all. We will also touch on back injuries from shoveling snow and how to prevent it. By following the above 5 simple steps, you can stay safe and injury-free while tackling the winter weather. Remember that it’s important to be mindful of your physical limitations and to listen to your body. If something feels wrong, don’t push yourself too hard. Stay safe and enjoy the winter season.
How To Prevent “Scary” Low Back Injuries
Halloween is fast approaching, and it is time to think about costumes! But before you throw a spooky yet crazy Trick-or-Treat party, ensure your back is at its best. It’s a nightmare scenario for most of us: you’re enjoying the Halloween festivities, you go to the bathroom and— bang your “back goes out!” Don’t let it happen to you. Freak not because we’ve got some tricks to keep lower back injuries at bay. These stretches will prepare your spine for any “gruesome” surprises! 1. Hamstrings Do you feel any tightness in the back of your legs? Many people do since hamstrings are a group of muscles near the back of the thighs. Tightness in this area can pull your pelvis forward, causing your lower back to sway as you move. And when that happens, you’re at risk for low back pain and injury. So to protect yourself, stretch those muscles regularly! Sit on a chair and put your leg straight out on another chair right in front of your body. Slowly reach your toes. Repeat with the opposite foot. 2. Quads When it comes to the lower back, tight quad muscles are like a ticking time bomb. If not stretched regularly, these strong muscles can cause a chain reaction that leads to pain and injury. To do a standing quad stretch, simply stand up straight with your feet together. Slowly bend your right leg to the knee. Hold the right foot through your right hand and pull it carefully toward your glutes. Hold for 20 to 30 seconds. Repeat it on the opposite leg. 3. Hip Flexor Located at the front of hips, hip flexor muscles are an important part of your leg swing. If they’re too tight, the lower back may not be able to flex and lengthen properly. The good news is that by stretching these muscles regularly, you’ll be able to take care of this common problem and eliminate any related risks. To do it, slowly push your hips forward until your back leg and hip until you feel the stretch on your upper thigh. Hold that position within 15 to 30 seconds. Then do it again 2-3 times. Keep this in mind when doing these stretches: * Don’t force your body into a stretch. The goal is to prepare your spine, not overstretch. * Breathe while you stretch—this is important so your muscles can relax. * Do not bounce while you stretch. This can cause injury. Stretch slowly and smoothly and hold each position for 20-30 seconds. * Always listen to your body! If you feel pain, stop stretching right away! You may be doing it too hard or not properly! Stay safe while having fun!
How to hit Your Goals This Year (Without Pain!)
Did you know that, worldwide, back pain is the single leading cause of disability? When it’s severe, it can prevent people from engaging in work and leisure activities, creating a pronounced negative impact on quality of life, and making it hard to enjoy the things you used to love. Back pain is also one of the most common reasons people miss work, and accounts for more than 264 million missed work days annually! As if this weren’t enough, about 80% of all Americans will experience back pain in their lives, and most of these cases will not be caused by a serious condition like a fracture. This means that millions of people each year suffer preventable chiropractic pain that can have a major impact on their quality of life and happiness. Are you one of them? If so, there’s good news on the horizon: you don’t have to live this way. We’re here to tell you that, this year, you can hit your goals – whatever they may be – without struggling with chiropractic pain and discomfort. Here’s what you need to know. The Origins of Chiropractic Pain Back pain is one of the most common things that sends people to the chiropractor, but how does it happen? Here’s what the National Institute of Neurological Disorders and Stroke has to say about the origins of back pain: “The vast majority of low back pain is mechanical in nature. In many cases, low back pain is associated with spondylosis, a term that refers to the general degeneration of the spine associated with normal wear and tear that occurs in the joints, discs, and bones of the spine as people get older. Some examples of mechanical causes of low back pain include: Sprains and strains account for most acute back pain. Sprains are caused by overstretching or tearing ligaments, and strains are tears in tendon or muscle. Both can occur from twisting or lifting something improperly, lifting something too heavy, or overstretching. Such movements may also trigger spasms in back muscles, which can also be painful. Intervertebral disc degeneration is one of the most common mechanical causes of low back pain, and it occurs when the usually rubbery discs lose integrity as a normal process of aging. In a healthy back, intervertebral discs provide height and allow bending, flexion, and torsion of the lower back. As the discs deteriorate, they lose their cushioning ability. Herniated or ruptured discs can occur when the intervertebral discs become compressed and bulge outward (herniation) or rupture, causing low back pain. Radiculopathy is a condition caused by compression, inflammation and/or injury to a spinal nerve root. Pressure on the nerve root results in pain, numbness, or a tingling sensation that travels or radiates to other areas of the body that are served by that nerve. Radiculopathy may occur when spinal stenosis or a herniated or ruptured disc compresses the nerve root. Sciatica is a form of radiculopathy caused by compression of the sciatic nerve, the large nerve that travels through the buttocks and extends down the back of the leg. This compression causes shock-like or burning low back pain combined with pain through the buttocks and down one leg, occasionally reaching the foot. In the most extreme cases, when the nerve is pinched between the disc and the adjacent bone, the symptoms may involve not only pain, but numbness and muscle weakness in the leg because of interrupted nerve signaling. The condition may also be caused by a tumor or cyst that presses on the sciatic nerve or its roots. Spondylolisthesis is a condition in which a vertebra of the lower spine slips out of place, pinching the nerves exiting the spinal column. A traumatic injury, such as from playing sports, car accidents, or a fall can injure tendons, ligaments or muscle resulting in low back pain. Traumatic injury may also cause the spine to become overly compressed, which in turn can cause an intervertebral disc to rupture or herniate, exerting pressure on any of the nerves rooted to the spinal cord. When spinal nerves become compressed and irritated, back pain and sciatica may result. Spinal stenosis is a narrowing of the spinal column that puts pressure on the spinal cord and nerves that can cause pain or numbness with walking and over time leads to leg weakness and sensory loss. Skeletal irregularities include scoliosis, a curvature of the spine that does not usually cause pain until middle age; lordosis, an abnormally accentuated arch in the lower back; and other congenital anomalies of the spine. Low back pain is rarely related to serious underlying conditions, but when these conditions do occur, they require immediate medical attention.” 3 Ways a Chiropractor can Help you Resolve Back Pain If you’ve never been to a chiropractor before, you likely have some questions about how the process will work to provide pain relief for your muscles and joints. Here are the top three ways chiropractors work with your body to provide a pain-free experience, both now and in the future: 1. Soft Tissue Therapy Some chiropractic work focuses expressly on the soft tissues of your body. In this kind of treatment, the chiropractor will work to help you relax, and to treat tight and sore muscles that are holding your misalignments in place. Soft tissue therapy may include tactics like manual release therapy, which involves stretching the muscle while also applying pressure, instrument-assisted soft tissue therapy, which uses a tool to apply pressure and sweep over the affected area, and trigger point therapy, which applies direct pressure to tense areas of a muscle. This is a helpful therapy for anyone interested in living a pain-free life this upcoming year. 2. Manual Therapy Manual therapy focuses on restoring movement to parts of the body that are locked up or present immobilized. Chiropractors utilize these treatment techniques when a joint needs to regain mobility. Most chiropractors will either use joint mobilization tactics (which include slow, gentle stretches of the affected
5 Ways to Ease Your Back Pain without Painkillers
Back pain affects millions of people everyday, many back pain sufferers want to find relief without taking harmful and addictive pain medications or getting surgery, for many years pain medication and surgeries seemed to be the only way. There is good news, medications and surgeries are no longer the only way to relieve your back pain, there are several medication free ways to do so. Don’t let back pain keep you down, you can relieve your back pain without medication or surgery. Our office would be happy to help you live your life without pain and find the best options for you.
Pregnancy Pain? What your Chiropractor can do to Help!
Pregnancy can be a wonderful and beautiful time in a woman’s life, however; it can be painful, uncomfortable, and come with lots of unexpected side effects. Fortunately, there are a lot of things you can do to help alleviate unwanted side effects. If you are experiencing uncomfortable pregnancy call your chiropractor today, we can help you feel your best and enjoy your pregnancy. Call our office today, we can help you feel your best and have a great pregnancy!
How to use chiropractic to prevent and treat sinus infections
How can a Chiropractor Help Resolve My Leg Pain?
When people think of chiropractic work, they immediately identify a few problem areas: the neck, and back primarily. Modern chiropractic care has many applications outside of that, though, and if you’re suffering from leg pain, it could be an excellent avenue for you. Currently, an estimated 100 million Americans suffer from chronic pain, but only about 25% of these people head to a chiropractor for help, despite their ongoing and consistent pain. In the case of leg pain, which is commonly caused by back or sciatic pain radiating down into the leg, chiropractic care can and should be your first line of defense. Here’s what you need to know. What Causes Leg Pain? Leg pain is a bit like back pain in that there are dozens of potential underlying causes. According to the Mayo Clinic, “Most leg pain results from wear and tear, overuse, or injuries in joints or bones or muscles, ligaments, tendons or other soft tissues. Some types of leg pain can be traced to problems in your lower spine. Leg pain can also be caused by blood clots, varicose veins, or poor circulation.” Additional causes of leg pain include the following: Tendinitis Tendon rupture Injuries in the ACL, MCL, or PCL Cysts Cancer in the bone Hairline fractures and breaks Inflammation in the joints. Gout Soft tissue or muscle injuries Arthritis Bone diseases Sciatica When to See a Chiropractor Not sure if your leg pain is fleeting or chronic? Here are a few signs it’s time to see a chiropractor for an evaluation: You are unable to stand, sit, walk, or sleep normally There is evident swelling, discoloration, warmth, or redness in the affected area You hear a popping or grinding sound in your joint when you move Your leg pain does not decrease with rest or other treatment Your pain is getting worse Your pain is accompanied by swelling or redness in the leg Your pain has been chronic for a long time Could it be Sciatica? Sciatica, the last cause on the list above, is one of the most common forms of leg pain. According to Harvard Medical School, an estimated 40% of people will suffer from sciatica at some point in their lives, and the condition becomes more common with age. If you have chronic back pain, are a smoker, or are obese, you may be at increased risk of sciatica. What Sciatica Feels Like If you’ve ever experienced sciatica, you know how excruciating the pain can be. Generally, it starts in the interior portion of the hip and radiates down the leg and up into the back. While sciatica tends to be misdiagnosed as standard back pain, it’s a very different animal. While back pain originates in the joints or soft tissue of the spine, sciatica pain originates in your body’s sciatic nerves. These nerves, each about as thick as a human finger, are the two largest nerves in the body. As showcased in the Mayo Clinic graphic below, the sciatic nerves start at the lower lumbar spine, run through the buttocks, down the back of your legs, and into the soles of the feet and toes. When these nerves (or the fibers that comprise them) become pinched, irritated, or swollen, pain radiates along the entirety of the nerve. Part of what makes sciatic pain so difficult to diagnose is that it is not constant. While some sciatic pain is only mild soreness, other sciatic pain episodes can feel like a searing, stabbing pain that makes it difficult to walk. What Will a Chiropractor do for leg Pain? Sick of living with your leg pain? Heading to a chiropractor is an excellent way to find some relief. The fact is, chiropractors, work with leg pain all the time, and they’re excellent at diagnosing, identifying, and addressing various forms of leg, ankle, foot, and hip pain. Here’s a breakdown of the treatment method chiropractors tend to follow: 1. Diagnosis The first step in addressing leg pain is identifying what causes it. Because there’s such a wide variety of causes underlying leg pain, your chiropractor will generally start with an in-depth analysis and health history. They’ll ask about old injuries, previous bouts of leg pain, and prior surgeries. The chiropractor may also make uses of ultrasounds, x-rays, or CT scans to identify the source of the leg pain. In minor cases, like muscle cramps or mild strains, your chiropractic care will likely stop at light stretching and adjustments, which will probably be enough to resolve the issue. 2. Adjustment Once your chiropractor has identified the source of the leg pain, they’ll start an adjustment process meant to provide relief. Sometimes, correcting leg pain means adjusting the lumbar spine or back. In other cases, the chiropractor will adjust your foot, hip, ankle, or knee to relieve pain and promote healing. If you have any questions about your treatment during this phase, don’t hesitate to ask your chiropractor. 3. Maintenance With severe leg pain, it may take more than a single adjustment to resolve the issue. In these cases, your chiropractor will work with you to develop a comprehensive treatment plan. While some leg pain will take weeks to resolve, more chronic pain may take months and a variety of holistic treatment methods to eliminate. You Don’t Have to Live With Leg Pain Chiropractic care has many applications, but it’s not the first treatment method people think of when it comes to leg pain. The truth, however, is that chiropractic care can be very applicable to leg pain, and is an excellent way to promote health and address the underlying causes of leg pain. While leg pain is common, it doesn’t have to be a fact of your life. With a proper diet, exercise, and regular chiropractic care, you can identify and resolve the source of your leg pain, and step into a pain-free life. Ready to find your relief? Contact our office today to book your first appointment.
6 Ways to Help with Hip Pain while Pregnant
Pregnancy is an amazing and exciting time, however; it can come with some pains and aches. Most pregnant women will end up with a lot of hip and pelvis pain once they are later in their pregnancy this can lead to uncomfortable sleep, issues walking, and generalized pain. The good news is that there is relief that is safe for both mom and baby! Pregnancy pains are not something you just have to deal with and feel miserable, you and your baby deserve a fun, painless pregnancy. Our office would be happy to help you feel your best as baby grows and after!
8 Benefits of Getting Your Workout in Water
What do the pool, beach, and ocean all have in common? Easy: they’re all an excellent place to get your daily workout! In addition to making your daily sweat sesh fun, working out in water also has some serious health benefits. Namely, it’s low impact on your joints and won’t worsen or inflame existing injuries or sore spots. Here’s everything you need to know about working out in water and why it could be such an excellent choice for you. 8 Benefits of Hydro Training Whether you go for a swim at the beach or take part in an aerobics class at your local gym, you’ll enjoy reaping these nine benefits: 1. Less Stress on Your Joints If you’ve got a bad knee or shoulder, which regular exercise tends to inflame,e look no further than hydro training. According to the Centers for Disease Control and Prevention (CDC), people can exercise longer in water than they would on land since there is no increase in joint or muscle pain with increased effort. The CDC goes on to state: “For people with arthritis, it improves the use of affected joints without worsening symptoms. People with rheumatoid arthritis have more health improvements after participating in hydrotherapy than with other activities. Water-based exercise also improves the use of affected joints and decreases pain from osteoarthritis.” As you can see, swimming is an excellent option for anyone suffering from joint pain. It’s also one of the best ways to get a full-body workout without putting your body through the wringer in the process. 2. Better Health Swimming is truly a whole-body workout, and it helps you stay fit both inside and out. In recent years, studies have uncovered a link between swimming and improved immune function, lower stress levels, and decreased risk of chronic disease. According to the CDC, even two hours a week of swimming can reduce the risk of chronic illness. Additionally, swimming stimulates endorphin production, which can increase positivity, promote better sleep, and cut stress. 3. Swimming Offers Built-in Resistance When you think of resistance training, you might immediately bring to mind images of resistance bands and weights. That’s not truly necessary to get a great workout, though. In fact, swimming is one of the best resistance workouts out there. Because you’re propelling your body through water, which has much more resistance than air, you don’t have to add any props to ensure you’re working hard. This is part of the reason swimming is such an excellent activity for anyone who wants to improve strength and endurance. 4. You can Build Intensity Slowly Not quite Michael Phelps? That’s okay! Swimming allows you to build intensity and resistance slowly, ensuring your workout matches both your goals and your fitness level. Simple things, like swimming for a more extended period or adding a prop like a kickboard can change your workout entirely, making it harder or targeting specific muscle groups. Need to slow things down a bit? Incorporate more rest or take fewer laps around the pool! 5. You Won’t Get Hot If you, like many of us, have a small level of heat tolerance, swimming could be your ideal workout. While most activities at the gym require you to get hot and sweaty, swimming keeps you cool. There’s no question that working out is more enjoyable when you’re not overheating, or that it’s nice not to sweat through your shirt during your activity of choice. Don’t let the coolness of swimming fool you, though, water increases blood circulation and ensures your muscles and bones are getting all the vital support they need during your workout. 6. You Gain Skills Over Time It’s satisfying to observe yourself getting better at something. Swimming is no exception. While learning skills like breathing, sighting, and strokes can be difficult at first, they’ll improve if you stick with them. This improvement builds confidence and helps you feel more accomplished in your daily workouts. 7. You can Swim at Any Age There are probably 80-year old Crossfit athletes out there, but not many of them. That’s because Crossfit and other HIIT activities are tough on your body, and will cause your joints to break down over time. That typically rules them out for seniors and older adults who want to stay active. Swimming, however, is a wonderfully low-impact activity that you can do from childhood well into old age. Even better, you’re not just limited to swimming. Try a hydro interval training class, water aerobics, or even paddleboard yoga to get your share of splashy fun. 8. It can Improve Your Posture When you swim or work out in the water, there’s no temptation to hunch your body under weight. This helps preserve the integrity of your spine and ensure that you’re not inadvertently injuring yourself when you’re trying to workout. Because of this, swimming is a chiropractor-approved activity that supports your overall spine and joint health. Hit the Water for a Body-Healthy Workout You’ll Love If you’ve been looking for a way to take your workout to the next level, get out of the gym and head to the beach, pool, or ocean. Swimming, hydro interval training, and other water-based activities are an excellent choice for anyone who wants to build strength and endurance and tone muscles while also preventing injury and excess strain on the joints. Want to learn more about swimming and other spine-friendly activities? Contact our team of chiropractic specialists today!