How to Avoid the Painful Side Effects of Gift Giving

The holiday season is a popular time to buy the latest technology for loved ones, but if you have a new phone or the latest video game system wrapped beneath your tree, you may also be giving pain along with it.

Text neck, a condition in which the continual use of technology causes neck pain and discomfort, can cause serious health risks. It happens most often when you bend over to read text message, browse the internet or gaze at video game screens and controllers. And with the large amount of technology and gadgets gifted over the holiday season, cases of text neck will be rampant.
The severity of text neck symptoms will vary from person to person, but tend to be more prominent with an increased level of activity on the phone or device used.

These symptoms may include:

• Soreness
• Stiffness
• Pain to the shoulders, neck and upper back
• A slight curving of the spine
• Increased headaches

There are solutions for this type of pain. Of course, curbing technology use might be the most obvious one, but if you can’t pry the controller from your child’s hands this winter break, there are other options, as well:

Lift Your Device

Try lifting your device to eye level. You might feel silly at first, but you’ll be protecting the health of your neck and spine for the long term. If you don’t want to lift the device, then leave the device low, but avoid bending your neck and look only with your eyes. Another option is to rest your neck while using your device. Use a headrest, a pillow, or even a wall to hold your head up instead of holding it bent for hours at a time.

Limit Your Time

This is a harder one, but giving yourself and your family members time limits for device use will ease neck pain. Try to only use your phone when you have somewhere to rest your head at the same time.

Chiropractic Care

Since text neck often causes actual misalignment of the spine, chiropractic care can help. A chiropractor can use spinal manipulation to properly align the spine and keep it healthier and pain free. And at Franklin Chiropractic & Accident Clinics, Inc., we treat children, as well as adults, so aligning the spine of the child who is never without his phone is no problem.

To get some help and care from a chiropractor, walk into Franklin Chiropractic & Accident Clinics, Inc. any time. Walk-in appointments and affordable pricing make it possible for everyone to get the care they need to protect their neck and back this holiday season and in the year ahead. A chiropractor at Franklin Chiropractic & Accident Clinics, Inc. may be able to align your spine and put your neck in better shape so that you can enjoy your technology now and for years into the future.

Chronic Stress Can Kill You; Why You Need Chiropractic

Chronic stress is a common component to the daily life of most people in the American society. Low-grade chronic stress is a contributing element to all major diseases and current undesirable health conditions such as heart disease, diabetes, depression, and others.

How does chronic stress affect one’s nervous system and, importantly, can regular chiropractic care help mitigate the effects?

Autonomic Nervous System

The autonomic portion of your nervous system is continuously active and controls just what it sounds like it would, the automatic functions of the body. It’s comprised of the parasympathetic nervous system, the sympathetic nervous system, and the enteric nervous system. The parasympathetic nervous system deals with the resting and repair activities such as tears, salivation, food digestion and elimination.

The sympathetic nervous system deals with the opposite -- fight, flight, or freeze response. This system shunts the body’s functions away from resting and digesting and into protective functions.

Chronic Stress Response

When the body is under chronic low-grade stress, the sympathetic nervous system remains active at a steady rate that is higher than normal yet not as high as if your life was in danger at this exact moment. Some causes of low-grade stress are working long hours for extended periods of time, family and life demands, less than optimal sleep -- whether in length or quality, bad posture, low water consumption, poor food choices, and more.

Chiropractic Care

Chiropractic adjustments affect the whole communication of the nervous system. Different areas of the spine correlate directly with specific stimulation or deregulation of different areas of the nervous system. For instance, if a patient’s nervous system is highly overactive and has been for a great period of time, the doctor of chiropractic can focus on adjusting areas of the spine that stimulate joint motion and nervous system function in segments in which the nerves are specifically associated with parasympathetic functioning such as upper cervical joints (upper neck) and the lowest lumbar and sacral regions (low back). In doing this, the thought process is to assure optimal nervous system communication and flow in the areas that ultimately promote rest and digesting function. In supporting proper joint movement and optimal nervous system function of those areas, the idea is that it will promote the calming elements of the nervous system and take pressure off of the overactive sympathetic component.

One of the most frequent comments patients say after getting adjusted is “I simply feel better and have a greater sense of ease.” I contend that when the nervous system is rebooted through the quick impulse of the adjustment, the tension of the muscle fibers is released and reset, and the joints experience a restoration of motion; this is enough to create some space for folks to feel and enjoy the decrease in the chronic stress load.

Add regular chiropractic adjustments to one’s healthcare routine and this is enough to create a major shift in one’s health and life. Come on in and see the doctors at The Joint Chiropractic and let us help you help yourself in decreasing stress this year in your life!

Chiropractic and Chronic Sinusitis

Can chiropractic help you if you suffer from chronic sinusitis? Some folks who experience chronic sinusitis do experience great relief when getting regular chiropractic adjustments. So how does it work? There are a number of ways chiropractic care can help.

First and foremost, regular chiropractic adjustments improve spinal motion and health. The better the spine moves, the better opportunity your nervous system has to function optimally and without interference. The nervous system is the foundation of your health. It’s the system through which the brain communicates with your body and its systems, and vice versa. The nervous system running optimally gives you the best chance of overcoming sinusitis.

Regular chiropractic adjustments help support the flow of the lymphatic system. The lymph system carries waste throughout the body and allows it to dispense the waste appropriately. When the lymph system is not flowing optimally, waste can back up; if the waste system is backed up, it is reasonable to infer that maintaining an optimal state of health will be harder. We are exposed to germs consistently in life, so it is imperative that our body can efficiently rid itself of waste.

Chiropractic adjustments have been shown to boost the immune system. The immune system is your defense line keeping sickness and health crises at bay. It’s imperative that this system be in tip-top shape in order to keep you healthy and also hold off possible irritants within cavities from being chronic issues.

There are also manual techniques over the actual sinus cavities that chiropractors can perform that patients often find helpful in loosening fluid congestion and assisting in clearer breathing or pressure release in the head. The adjustment itself tackles a variety of symptoms and may improve the body’s overall ability to ward off infections prior to occurring.

If you suffer from chronic sinusitis or know someone who does, consider seeing the doctors at The Joint Chiropractic. They may be able to help you help yourself naturally decrease some of the symptoms.

Ways to Slow Down, De-Stress and Actually Enjoy the Holidays

Stress can be a big part of the holidays—and it doesn’t have to be. While we know chiropractic can help you feel less stressed, we also love to share other ideas that’ll help you enjoy each day of your life more. See if you can weave any of these ideas into these next couple of weeks of the holiday season. 
 

Re-Organize Your Priorities

We often get lost in a laundry list of things we think we need to do, but in reality, we just simply don’t need to do most of it. Take a look at your list of holiday commitments and to dos and cut back. Focus on the things you really love and leave it at that.

Take a Break from Social Media

While we’d hate to see you go, sometimes a break can really slow life down. If you notice that you’re reaching for your phone and tapping that blue icon every time you have a moment of down time, it’s probably time for a social vacation. You’ll find you’re more present and relaxed. And you’ll stop comparing yourself to the Joneses. Come back after the holidays!

Cut Back on Excess Gifts and Slow Down Gift Giving

It can be easy in our culture to go overboard on gifts, especially for the kids—and then what happens? There’s a flurry of wrapping paper and it’s all over before you’ve even had a moment to take it all in. Take a step back from making sure there are “enough” gifts under the tree and focus on enjoying the act of giving and receiving. When you and your family are exchanging gifts, slow it down by having each person open one gift at a time. Take breaks for a walk, snack or even a favorite holiday movie; then come back to open more.

Head Outside

“There’s no such thing as bad weather, only bad clothing.” This Norwegian saying couldn’t be more true! The cold alone shouldn’t prevent you from getting outside! We know that spending time outdoors and getting some physical activity can have a profound effect on stress. Bundle up and head out for a walk first thing in the morning—or in the evenings when many homes will have their holiday lights aglow.

Practice Mindfulness

Mindfulness means that you’re in a state of active and open attention to the present moment. Gosh, we all could use more this during the holidays, right? Often in the hustle and bustle, we don’t take time to actually enjoy all the wonderful moments. A few simple things you can try: Eat slowly and savor the flavors; shop slowly and carefully; put down the phone and just take in the environment around you; listen—really listen—when a loved one is speaking to you; sit back and think about everything you have to be grateful for.

Are You Doing Self-Care All Wrong?

When you think of the phrase “self-care,” what immediately comes to mind? Maybe a candle lit bath, a sweet treat, a relaxing massage.
For some people, these are definitely ways to feel good, calm and cared for. However, that’s not all self-care is. Over the last few years, self-care has become a three billion dollar industry, and that really muddies the water. It’s crucial that you’re able to separate between the things that you need (not the things you’re told you need), and the things that you want, so you can find out what self-care means for you. Today, let’s take a look at that process!
(And trust us, you are more than worth the effort.)

What Is Self-Care

According to The University of Buffalo’s School of Social Work, self-care “refers to activities and practices that we can engage in on a regular basis to reduce stress and maintain and enhance our short- and longer-term health and well-being.” So… bath bombs and massages… that can be a part of it! But look a little deeper; what is it that you need in order to be and stay well?

It’s All About You

Realistically, figuring out what you need can be hard. Self-care, itself, can be hard. And it’s not always pretty. Sometimes it’s taking the time out of your busy schedule to eat something healthy that makes your body feel good. Sometimes it’s making that doctor’s appointment you’re a little scared to make. Sometimes it’s saying no to a night out, even if it makes you feel guilty, because you’ve been tired lately and know you need the rest.
Self-care is advocacy. It’s taking the reins of your own physical, mental, emotional and spiritual health —whatever that means to you—and if you don’t know what that means for you, self-care is making sure you take the time to figure that out.

How To Get Started

If you’re someone who doesn’t even know where to start, don’t worry. For the next few days, go throughout your daily life. Keep in a journal or notebook all the prominent things you do, think and feel during the day. Really think about your life and the role you play in it.
Then, begin to make a list. Put two or three things (don’t overwhelm yourself!) that greatly impact how you feel and function (whether you’re currently honoring those things or not), and one by one, begin making small changes. For instance, if you find that you’re tired all the time, and that it’s really impeding on your life, add that to the list. Think of a few ways that you could make room for quality sleep, the things you will have to make peace with sacrificing and also the gains you will make with each day. Maybe you’ll have to do some research; maybe you’ll need to consult a professional.
The journey will be different for each person. The crucial thing is that you follow it through until you find methods and strategies that work for you.
Because you are important and you deserve to be happy.

What’s the Deal with Vertigo?

As much as 35 percent of American adults over the age of 40 have experienced a vestibular disorder—and the biggest offender? Vertigo. For those who’ve experienced it, or currently are experiencing it, vertigo can greatly impact daily life, making a sufferer sick, tired and unable to go through their day. How do you deal with it? How can you get your life back? Let’s take a look. 
 

What is Vertigo?

Those experiencing vertigo feel a sensation of being off balance, like they’re spinning or being pulled in one direction. It can cause nausea, headache, vomiting, sweating and a ringing in the ears or abnormal eye movement. For some, vertigo seems to simply go away with time. For others, it is a reoccurring problem that reappears with little warning and makes everyday tasks difficult.

Why Does it Happen?

A commonly cited cause of vertigo is inner ear issues—often due to buildup or infection—which can compromise the body’s ability to find balance. In our experience, patients who suffer from vertigo are often found to have subluxations, misalignments, in the C1 region at the base of the skull. The C1 affects blood supply, the pituitary gland, scalp, bones of the face, brain, nervous system, and unsurprisingly, middle and inner ear.
This misalignment can interfere with sensory information to the cerebellum part of the brain, which coordinates voluntary movements like balance, posture and coordination—it can also cause dizziness, the commonly seen symptom of vertigo. This subluxation could be the result of a number of things, from prior head/neck trauma to minor traumas such as improper posture or poor sleep positioning.

How Can You Get Help?

Our best recommendation is to be seen for a full evaluation by a chiropractic physician, who will likely prescribe regular chiropractic adjustments to remove subluxations from the spine. Studies show that spinal manipulation can have many positive effects on vertigo symptoms—improved balance, reduction in dizziness and for some, even complete remission. Additionally, by addressing the subluxation in the C1 region of the spine, potential disruptions between the brain and spinal nerves are eliminated, allowing the body to heal as it was meant to.

How to Take Meaningful Breaks from Your Phone

For those of us who clearly remember a time before smartphones, it’s easy to see how this technology has changed us and our relationships. 
 
In the morning, instead of quietly waking and adjusting to the light of day, so many of us grab our phone and check our alerts—before we even set our feet on the ground. During coffee or meals with loved ones, we incessantly check our devices—only half listening to the conversation. When hiking through a beautiful landscape or witnessing a life-changing event, we’re peering through our screens to get the best shot for Instagram. And that’s just a snippet of how our lives have changed.

5 Ways to Take Breaks

While this technology is certainly here to stay, it doesn’t mean it has to take over the world around us. You are in control of your day, your relationships and your habits; so harness that willpower and use these ideas to tune out the noise and enjoy the life in front of you.

1. Whenever you get home, leave your phone in your bag or drop it in a basket by the door. If you’re worried about missing an important call or an emergency—think about getting a landline or digital home phone. If you have kids, having a home phone isn’t a bad idea.

Tip: If you have a smartphone, set up an auto-text reply to go out to people who call or text, asking them to reach you at your home phone.

2. Put your phone in the backseat (the trunk is even better) when you’re driving. Not only does the phone distract you, but you’re missing out on some great downtime to listen to music, think or just take in your surroundings.

Tip: Auto-text replies come in handy here, too. Set up a reply alerting people you are driving and will get back to them shortly.

3. Set designated “shut-down” times. Before dinner, have everyone drop their phone into a basket or leave them in their rooms. When you head outdoors for some quality family time, don’t bring them along. We did survive in a time before cellphones!

Tip: If you make this a regular thing—it’ll become easier for your family to break the habit of using phones during family time. And hopefully it’ll carry-over to the next generation!

4. Leave your phone in the car when you’re meeting a friend. If you’re concerned that someone at home may need you, let your family know where you’ll be. If it’s truly important, they can call the place of business to get ahold of you (that’s how we did it in the old days!).

Tip: Ask your friend if you can both go “phone-free” for your coffee or lunch date and enjoy some genuine, uninterrupted conversation.

5. Too hard to leave the phone behind completely? Set it to airplane mode or turn off all your notifications. Then pick times you can check your phone—perhaps every two hours or at 42 minutes after every hour. Find what works for you.

Tip: See if your smartphone has a feature to set “quiet hours.” On most Apple devices, this feature is called “Do Not Disturb,” which only allows calls from specific people to come through. You can also set it to ring if a number has called twice in less than three minutes.

10 Natural Tips for Winter Skin Care

Cold days have arrived. Before your skin has a chance to feel the effects of the cold, dryness and wind, bolster your skin care routine with these natural tips that will keep it feeling invigorated, fresh and soft. 
 
Stay hydrated. By keeping your body hydrated, your skin will naturally follow suit. If you have a hard time remembering to sip your H2O, learn to make a habit out of it by setting a reminder in your phone or even try something silly—like taking a sip every time you glance at the digital clock and the last digit is an odd-number.

Swap your moisturizer. Use a rich, oil-based moisturizer during the winter months. This will help seal water in your skin and will keep it more moisturized than water-based face lotions. As always, choose organic and know your ingredients!

Hydrate with a humidifier. Winter naturally brings low humidity, but your furnace can decrease humidity as well. Invest in a good humidifier, or several to place throughout your house to keep moisture in your home.

Munch on veggies. Cucumbers and celery naturally contain a lot of water—which makes them a perfect snack when you’re trying to keep yourself and your skin hydrated. Orange and yellow veggies, like sweet potatoes, carrots, red peppers and pumpkin, are great for your skin due to the antioxidant, beta-carotene. And to boost your consumption of vitamins A, B and E, as well as your iron and omega-3s, add some spinach and other dark leafy greens to your plate.

Get your omega-3 fats. According to Dr. Mercola, if the tops of your hands aren’t soft and smooth, this may indicate you are deficient in omega-3 fats. Find these essential fatty acids in salmon, olive oil and walnuts; be sure to choose organic and stick with wild-caught Alaskan salmon.

Avoid chemical-filled soaps. Not only is your skin your largest organ but it’s highly permeable—meaning that what you put on your skin is likely going into your body and bloodstream. Plus, antibacterial soaps, skin care products containing alcohol and fragrance-filled soaps strip your skin of natural oils. Choose natural, organic soaps and avoid fragrances, instead choose essential oils.

Turn down the heat. It feels great to slip into a tub of hot water in the winter, but some of us have the habit of overdoing it a bit with the temperature of our H2O. The heat of the water mixed with your soap depletes the natural oils on your skin, which will cause it to dry out faster. If you get out of the shower and your skin is red and itchy, this is a sign that the water is drying out your skin.

Dab on some coconut oil. Virgin organic coconut oil serves as a highly effective product for skin care. Coconut oil fights free radical damage, possibly due to its high levels of ferulic and p-coumaric acid, and its natural antioxidant properties keep your skin looking youthful.

Sip pomegranate juice. This bright red fruit is packed with polyphenol antioxidants which not only fight free radicals but studies have shown that they may prevent cell aging. 

Gently exfoliate. As the body ages, its natural ability to regenerate new layers of skin slows down. Gentle exfoliation will slough off old skin cells and reveal fresh, glowing skin.

5 Answers to Your Most-Asked Chiro Questions

It’s true—the number of patients across the globe who’ve reaped the benefits of chiropractic care is now the highest it’s ever been. Amazing, right? And while that means more and more people are finding relief and embracing the importance of spinal health, it also means curiosity is at an all-time high. Let’s take a look at some of our most frequently asked questions!

Is Chiropractic Safe?

Very much so! Chiropractic has an excellent safety record. It’s a conservative, all-natural approach to healthcare that avoids invasive procedures or addictive drugs. In fact, malpractice rates between chiropractors and other healthcare professionals are very different—our malpractice premiums are only a small fraction of the cost compared to those for medical doctors.

Can I Adjust Myself?

Please don’t! Your chiropractic physician has years of training, education and experience under their belt and is a pro at adjusting your spine safely, correctly and accurately. A chiropractic adjustment versus bending and twisting yourself certain ways to “crack your back” are very different things—in fact, self-joint manipulation can be pretty counterproductive and sometimes dangerous, making an already unstable spine even worse.

Are All Patients Adjusted the Same Way?

No; every person is different and has his or her own unique needs. At Franklin Chiropractic & Accident Clinics, Inc., our doctors of chiropractic evaluate each person’s spinal issues and symptoms and develop an individual treatment plan that best addresses that specific patient’s concern.

What Causes that Popping Sound During an Adjustment?

We know that sometimes it can make people nervous, but in reality, the “popping” sound you hear during a chiropractic adjustment is nothing to be worried about. This sound is painless and completely harmless. It’s caused by natural gases in your body rushing to fill the partial vacuum that’s created when your joints shift. It’s not an indicator of any problems. In fact, not all adjustments make a sound! Pretty cool, right?

Why Should I Go to a Chiropractor?

It’s a common misconception that chiropractic only helps people with back pain—and while the American College of Physicians does recommend conservative care, like chiropractic, first for back pain sufferers, that’s not the only condition it may help! Chiropractic is helpful for a wide variety of health problems. It helps improve nerve system function, which in turn, encourages the body to heal.

Your Guide to Easy Neck Pain Relief

When you’re in pain, it can take away from every other aspect of your life.
Time with family, your social life, hobbies, even your work—it’s so hard to focus, to really get through the day.
Not to mention, well… it hurts. And neck pain is its own special sort of suffering. We know how hard it can be, and we’re here to help you. Let’s run through it: why you’re in pain, what’s causing it, and what you can do.
Here’s how you can start feeling better right now.

Let’s Talk About Your Pain

Do you work a desk job? Have you been in a recent car accident? Maybe you just text a lot and you’re constantly looking down at your phone.
Depending on the cause, neck pain can come in a variety of different forms and severities—from a pinched nerve to whiplash or postural problems to major injury.
If you’re reading this guide, chances are you know this kind of pain well, and it’s not just central to the neck, but can affect the shoulders and even cause headaches. It can be relative to one spot or it can radiate and fan across your whole upper body, including the arms. You may also experience numbing of the arms, muscle weakness and mobility issues.

Sound Familiar?

According to the American Chiropractic Association, here are some of the most common neck pain instigators:

• Injuries and Whiplash
• Growing Older
• Osteoarthritis
• Spinal Stenosis
• Degenerative Disc Disease
• Poor Posture/Daily Habits

How Do I Know if It’s Serious?

When you type “Neck Pain” into Google, one of the most frequently asked questions that pops up is “Is a sore neck a sign of cancer?” Rest assured—that’s actually pretty rare. In fact, neck pain is something that will likely affect most adults at one point during their lifetimes. It’s nothing out of the ordinary, but… that doesn’t make it normal.
Simply put: It’s serious. Any amount of pain is serious.
That nagging tension? That knot on the top of your shoulder? It’s all a big deal, because the truth is that we’re not meant to live in pain.

5 Natural Ways to Ditch Neck Pain

So, what can you do to feel better? A lot of people reach for those muscle relaxers or anti-inflammatories, which can actually do more harm than good. Here are some all-natural methods that may be able to help you out.

Anti-Inflammatory Foods

Not only does inflammation make your muscles more susceptible to pain and injury, but it can also slow down the healing process. When your neck is inflamed, it limits your range of motion, overall strength and flexibility. Since food fuels the body, and can be some of the best medicine around, consider adopting an anti-inflammatory diet that will do the body good.

Inflammatory

• Refined sugars and grains
• Processed meat and red meat
• Alcohol and soda
• Packaged foods
• Margarine, shortening, lard

Anti-Inflammatory

• Green, leafy vegetables
• Wild-caught salmon
• Bone broth
• Healthy fats like organic, unrefined coconut oil
• Probiotic foods (yogurt)
• Fermented foods

 

ICE Therapy

For tension and muscle soreness, ice therapy is a great form of pain relief! Cold restricts blood flow and reduces inflammation and swelling. Whenever there’s bleeding in underlying tissue—think sprains, strains or bruising—ice may help! But keep in mind, too much cold can hurt you. Don’t put bags of ice or packs directly on the skin, because that could risk skin, tissue or nerve damage. Instead, wrap it in a soft towel and set it on the area in question. And remember—no longer than 20 minutes a session!
Note that if you have bad circulation, then cold therapy probably isn’t for you. People with cardiovascular disease should always consult with their doctor before using cold therapy.

Essential Oils

Many people find success using essential oils topically when they’ve got sore or strained muscles—and it’s definitely worth looking into for natural pain relief. Depending on what kind of pain it is, there are a variety of options to choose from. Here are only a few!

• Peppermint Oil: Cooling and anti-inflammatory
• Lavender Oil: Relief from pain and swelling
• Sandalwood: Tension relief

But wait! Here’s a little bit of essential oil best practice. Most oils must be diluted with a carrier oil, like coconut or almond. There are some oils you can apply “neat” (directly on the skin), however, do your research first and test a small part of your skin to ensure you don’t have a reaction. Also, the essential oil industry is incredibly unregulated; be sure to purchase from a well-known brand that sells certified therapeutic grade oils. For individual recipes, take to the web! There are tons of tutorials you can find on YouTube as well as recipe guides provided by the brand you purchase your oils from.

Bedtime Neck Support

The kind of pillow you use absolutely has the ability to hurt or strain your neck. It’s time to invest in a quality pillow. Look for one that’s made of firmer foam and materials that press back, effectively supporting the head. It’s also crucial that your pillow contours to your head, neck and shoulders, offering built-in cervical support.
Pillows that support your cervical spine actually look a lot different than the ones you’re used to seeing. The center cavity provides support for both your head and neck. This can help you avoid experiencing or exacerbating headaches, neck sprains and strains, tingling and numbness in the arms and hands and more.

The Text Neck Stretch

A common reason for neck pain? Excessive texting! As you look down at your phone, it can push your head forward and hunch your shoulders. This puts strain on the spine and may result in headaches, neck pain, shoulder pain and loss of lung capacity. Of course, working on your posture is key, but stretching can be important too! Let’s open it back up with a quick stretch that may help you find relief:

1. Sit or stand with your hands behind your head.
2. With your elbows out, slowly squeeze your shoulder blades back.
3. Bring your head and shoulders backward, arching the upper middle back.
4. Hold this position for 10-20 seconds and then slowly release.

 

What If It’s Not Enough: Fixing the Root Problem

The tips listed above will help you manage your symptoms, and they’re great for temporary relief, but honestly, they won’t fix anything. In order to eliminate your symptoms for good, treatment needs to address the root of the problem.
So, why are you in pain? What’s actually causing it? The answer may go a little deeper than you expect—namely, your spine.
The neck houses the uppermost part of your spine (the cervical spine) and has the important job of holding up your head. Not only does it have this constant weight placed on it, but it’s one of the most utilized parts of the body.
Think about it—not a day goes by where you don’t actively use your neck. It bends, twists and moves in every way you need it to, and that really opens up its susceptibility to injury, strain and wear and tear.
This constant stress can affect the cervical spine itself, causing misalignments (subluxations) in the spinal vertebrae. These misalignments can wreak havoc on your entire body, because when the vertebrae are knocked out of alignment, it can effectively mute you brain-to-body communication system.

Fixing the Root Problem

They key to reducing joint pain long term is to adjust the cervical spine where vertebrae may be out of alignment, thus causing the nerves to be pinched. A chiropractor utilizes the chiropractic adjustment to manipulate the spine back into optimal alignment—taking pressure off the nerves and allowing the body to function at its best.

Should I Use Heat or Ice for Pain?

Did you get hurt during your workout? It’s time to grab the heating pad… or the ice pack… or both—who even knows! There’s a lot of confusion when it comes to using heat or cold to help treat common exercise injuries like strains, sprains, pulled muscles, shin splits, knee injuries and tenderness. Let’s put an end to it once and for all! Here’s your temperature care breakdown, so you know when it’s time to sing a song of fire or one of ice. 
 

Ice, Ice, Baby

As a general rule, always choose ice for injuries and inflammation. Cold restricts blood flow and reduces inflammation and swelling. Whenever there’s bleeding in underlying tissue—think sprains, strains or bruising—ice treatment is the way to go. You can use cold therapy in two ways: immediate or rehabilitation.
Immediate treatment: helps prevent the injured area from becoming stiff by reducing tissue fluid.
Rehabilitation: aims to restore normal function to an affected area by reducing pain and spasms, which in turn allows for better movement.
If you have bad circulation, then cold therapy probably isn’t for you. If you apply ice for too long (or directly!) then skin, tissue or nerve damage becomes a possibility. Folks with cardiovascular disease should always consult with their doctor before using cold therapy.

Turn Up the Heat

Usually, heat is the best method for relaxing—whereas ice restricts blood vessels, heat opens them, increasing blood flow to an affected area. This is perfect for most aches and pains, and it’s also really great for repairing damaged tissue since increased blood flow stimulates healing. Minor stiffness and tension can usually be relieved with about 15-20 minutes of heat therapy.
Do not feel the burn! When using heat therapy, you want to keep a nice, even warmth. If you have swelling or bruising, heat isn’t the right call. Never use it near open wounds, and for people with heart disease or hypertension, always ask your doctor before using this treatment.

The Ultimate Treatment

When it comes to injuries caused by physical activity, cold and heat are super beneficial, but they’re not long-term solutions. A healthy musculoskeletal system is critical to overall health and healing, affecting how the entire body functions. Regular adjustments of the spine help return the body to a normal state, reducing tension and pain by utilizing the body’s natural healing process. Choosing chiropractic as the first line of defense once injured decreases the likelihood of surgery and further injury!

The Verte-Breakdown: Your Lumbar Spine

The Importance of Your Lumbar Spine

The lumbar spine is the lowest region of your spine! It’s comprised of five vertebrae in the lower abdomen and hips, and is built for power and stability, bearing the weight of the entire torso and giving the hips and legs the ability to flex and move. It is a strong coat of armor, protecting the base of your spinal cord so it can do its job without interference.

When Your Lumbar Spine is Misaligned

Most people think of the spine in regards to posture, movement and stability, and while those are all important functions, it’s got another crucial role to play—protecting the spinal cord. Messages from the brain travel down the spinal cord, branch out into the nerves and are transmitted to the rest of the body. This is how your organs know how to function and heal.
However, when there’s a misalignment in the vertebrae of the spine, also known as a subluxation, this process is disrupted. And unfortunately, these misalignments can happen at any time; an accident, daily habits and behaviors, nutritional intake, stress and even toxins and chemicals can move your vertebrae out of place.
This puts pressure on the spinal nerves and effectively cuts off communication within the nervous system. When left unchecked, these misalignments can affect the body in unexpected ways. Take a look at each vertebra and how it connects with different organs and areas in the body. And most importantly, identify any possible symptoms that could arise from a subluxation in that vertebra!

Lower Back

Lumbar Spine

Vertebrae	Parts of the Body	Possible Symptoms
L1	Large intestines and inguinal rings	Constipation, colitis, dysentery, diarrhea and ruptures or hernias
L2	Appendix, abdomen and upper leg	Cramps, difficulty breathing and minor varicose veins
L3	Sex organs, uterus, bladder and knees	Bladder troubles, painful or irregular periods, miscarriages, bed wetting, impotency and knee pain
L4	Prostate gland, low back muscles and sciatic nerve	Sciatica, lumbago, difficult or painful urination and back aches or pain
L5	Lower legs, ankles and feet	Circulation problems, weak legs, ankles and arches, cold feet and leg cramps

Choose Conservative and Safe Chiropractic Care First

When it comes to health and healthcare in the United States, most would agree we have many issues. Not only is the overall state of health in this country rather poor, but our system of “treating” illness, disease and injuries is focused on quick fixes, after-the-fact treatments and short-term care. The chiropractic community has set out to change this model—and you’re a part of that change!
At Franklin Chiropractic & Accident Clinics, Inc., we provide our patients drug and surgery-free solutions to all too common conditions like back pain, neck pain, headaches and more. Here’s a bit more on conservative care—and why it’s an important approach to improving your health and staying well.

What is conservative care?

Just as it sounds, conservative care means to take a cautious, safe and moderate approach to treating a health issue. Unfortunately, many people are recommended aggressive, costly and often risky treatments for all kinds of illness and disease. For example, back and neck pain treatment within the medical community can often include spine surgeries, spinal injections and prescription drugs, and many times these treatments do not solve the problem, mask symptoms or cause further issues down the road.

How does chiropractic fit into conservative care?

Chiropractic is one of the best examples of conservative care as it is a safe, holistic, drug-free and non-invasive method to diagnosis and treat pain, and also maintain and enhance overall health and well-being. Your expert chiropractor uses gentle spinal manipulation and therapeutic and rehabilitating exercises to address pain and symptoms. In addition, chiropractors can advise patients on important nutritional, ergonomic and lifestyle changes.
All doctors of chiropractic have undergone extensive schooling and training through nationally accredited programs, amassing a minimum of 4,200 hours of classroom, laboratory and clinical internship.

Who should choose conservative care?

While we can’t possibly say that a conservative care route like chiropractic will be to any or all health issues, it should certainly be considered as a first (and hopefully only!) step. Reducing the need for drugs or surgery could be critical to your overall health in the long-term. Of course, if your condition is best treated by another method or medical professional, your chiropractor will advise you of this.
We are proud to be an organization working toward creating a better healthcare system that serves patients’ health and well-being first—and we're proud to continue to serve you. We congratulate you on your commitment to a healthier, pain-free life!

How to Make Sure Your Chiropractic Adjustments Last

In our rush-around society, we assume everything happens quickly. Even with our healthcare, people expect immediate gratification—a quick fix that’ll make pain or discomfort disappear. But the truth is that nothing worth having comes without a solid foundation of hard work, and that’s especially true when it comes to your health.
How does that translate to chiropractic? Therapy! You can’t just get your adjustment and hit the door. At Franklin Chiropractic & Accident Clinics, Inc., we have a whole range of therapies to complement your adjustment, from stretches to traction and more, that make your treatment so much more successful. Let’s take a look!

Therapies for Optimal Healing

As chiropractors, we believe that true health can be achieved through excellent spinal health. We use the chiropractic adjustment to remove subluxations, or misalignments, found in the vertebrae. This can make all the difference to your overall health, because left unchecked, subluxations can disrupt the brain-to-body communication system, causing a whole mess of problems you’d never even see coming. Subluxations are complex, whether they be due to accident, injury, stress, tight muscles, over- or under-stretched ligaments or other instabilities. While an adjustment does a great job of addressing the core of these issues by realigning the subluxation directly, your body needs more. Additional therapies help to stabilize the body, allowing for optimal health.

Getting Traction

Traction is a therapy designed to correct forward head posture and a reduced or reversed cervical curve. Issues with the cervical spine are very common and put a lot of stress on the nervous system. Correcting your cervical curve is crucial and should be a major goal for any patient.

What’s Another 10-15 Minutes?

If you can correct your cervical spine at home, why do it in the office? Most therapies are done under supervision for a reason. Some therapies can seem deceptively simple with a wide range of results for patients. That means these therapies can also be done incorrectly at home with negative results or potential injury.

So, What Can You Do At Home?

Besides the common therapies done in the office, we recommend any type of therapy that helps strengthen your core. The average American has weakened core strength, which contributes to abnormal posture and joint dysfunction. Stretching throughout the day can also be advantageous.
If you really want to know which therapies you should be doing to make your adjustments more effective, ask your chiropractor. He or she will be happy to share a customized list of therapies for your specific condition.

Could Your Child Have Scoliosis?

What do you know about scoliosis? Many people know that it affects the spine…but not much else. You might be surprised to know that kids are one of the largest groups affected by scoliosis. Find out what else you should know about this common condition. 
 

What is scoliosis?

Scoliosis is a spinal disorder traditionally defined as a sideways curvature (or curvatures) of the spine. Often, the curves appear S-shaped or C-shaped. The most common form of scoliosis is idiopathic, which accounts for about 80 percent of scoliosis cases. Unfortunately—and frustratingly—idiopathic means “without known cause,” meaning experts don’t have all the answers for sufferers.

Who is affected?

Scoliosis affects between 6 and 9 million people in the United States. Of those suffering from the disorder, children aged 10 to 15 are the largest age group, and girls are more often affected than boys. While it’s common in this age and gender group—people of any age, race, gender, etc. can be diagnosed with scoliosis.

What causes scoliosis?

As mentioned above, most cases of scoliosis are without a known cause. Some cases, such as congenital scoliosis, do have a known cause. In congenital scoliosis, the curves are thought to be due to abnormally formed vertebrae, present at birth.

What are the signs and symptoms?

Typically, those who have scoliosis won’t experience back pain, so it’s important to look for physical signs such as:

• Uneven shoulders or a shoulder blade that protrudes farther than the other when your child is standing
• A rib hump (rib prominence) or a lower back hump (lumbar prominence) when your child is bending forward

It’s important to note that scoliosis can run in families—so if you know of someone in your family that is affected, or have a child that has been diagnosed, be sure to have other family members checked.

How is scoliosis diagnosed?

Scoliosis can be diagnosed using medical and family history, a physical examination, and X-rays of the spine. Be sure to have your child checked by a professional, often times the signs of scoliosis are subtle and can be easily missed.

What are the treatment options?

There are several options for treating scoliosis, such as chiropractic, observation and bracing. Studies have shown active chiropractic treatment has improved the Cobb angle and pain scores. Experts agree that scoliosis is best treated when found early—so if you suspect your child may be at risk or has developed the disorder, it’s best to get them in for a check-up right away.

The Health Benefits of Having an Active Social Life

Do you make quality time with your family and friends a priority? We’re not talking about required annual holiday visits with distant relatives that can sometimes drive you nuts; we mean those people with whom you share the closest connections and tightest bonds. If you’re like most people, nurturing those types of relationships often falls by the wayside, but it shouldn’t. Find ways to share regular social time with family and friends, it actually makes you healthier in many different ways. 
 

Healthy habits

Do your close friends and family affect the decisions you make about your health or nutrition? Researchers say they do. According to an Edelman Health Engagement Barometer survey, 46 percent of responders said their friends and family influence their health-related lifestyle choices. And 36 percent said friends and family are the most significant influence on their nutrition choices. If you’re interested in and committed to a wellness lifestyle, boost your chances of success by surrounding yourself regularly with like minded friends and family.

Longevity

People who maintain positive social support networks are likely to live longer than those that don’t. Studies show the risk of death for both men and women is double for those with the fewest social relationships. This was demonstrated in a 2001 study that showed patients with coronary artery disease who were socially isolated had 2.4 times more risk of cardiac—associated death than patients who had deep social connections.
Even when other factors are considered, like behaviors and socioeconomic status, this increase in risk of death seems to hold true.

Disease

A full social life has also been linked to less risk of chronic illness. Studies show people with low quality social lives also have a higher incidence of many conditions, including high blood pressure, cancer and cardiovascular disease. They also take longer to heal from injury and illness.
Poor social connections also correlate to impaired immune function, making them less resistant to disease. And finally, studies show marriage is correlated to lower rates of disease, with people who experience disrupted marriage or divorce showing higher rates of disease.

Stress

We’re all vulnerable to stress—there’s no denying its presence in daily life or the toll it takes on the body and mind. But research shows that people who have strong social support, or a community of friends and family they can turn to, are much less vulnerable to the pitfalls of stress. Whether this support comes from close friends or family, a structured support group or even an online community doesn’t seem to matter, if the support matches the person’s needs, it successfully reduces stress and its negative effects.

Are You at Risk for Carpal Tunnel Syndrome?

It might not seem like something you need to worry about, but carpal tunnel syndrome (CTS) is quite common, and the sooner it's treated, the better. Early in the disorder, it's typically reversible, but over time, permanent nerve damage can occur. 
 

Factors, Professions and Conditions that Increase Risk

In order to catch an early diagnosis, it's important you're aware of the different factors that put you at higher risk.
Age and Sex

• Older adults are at a higher risk than young adults
• CTS is very rare in children
• Women are three times as likely to develop CTS
• Women experience an increased risk during pregnancy, after delivering a baby and during menopause

Health Conditions

• Chronic illnesses, such as diabetes, increase risk
• Obesity, thyroid disorders and kidney failure also contribute

Occupations at Highest Risk
Below is a list of the occupations at risk for carpal tunnel, ranked from highest to lowest. If you know anyone in one of these professions, pass this copy to him or her.

• Laborers and freight, stock, and material, movers
• Customer service representatives
• First-line supervisors/managers of office and administrative support workers
• Janitors, maids, and housekeeping cleaners
• Food service managers
• First-line supervisors/managers of retail sales workers
• Automotive service technicians and mechanics
• Executive secretaries and administrative assistants
• Financial managers

• Sewing machine operators
• Truck drivers
• Office clerks
• Accounting and auditing clerks
• Welders, cutters, solderers, and brazers
• Sheet metal workers
• Packers and packagers
• Computer software engineers
• Inspectors, testers, sorters, samplers, and weighers
• Stock clerks and order fillers
• Tire repairers and changer

 

Carpal Tunnel Syndrome Symptoms

Pay attention to these signs and symptoms. If you suspect you may have CTS, visit your chiropractor as soon as possible.

• Pain, numbness or tingling occurs in the fingers, hands, muscles, thumb or wrist
• Often occurs at night
• Muscle weakness, spasms or loss of muscle
• Pins and needles, tingling or burning sensations
• May feel the urge to "shake out" your hand to relieve symptoms

The Health Problems Our Seniors Are Up Against

Are you having a hard time with aging? You’re not alone. Many people struggle with getting older, and our senior population is only growing; the number of Americans over 65 is estimated to more than double—from 46 million to more than 98 million—by 2060. And while the average American life expectancy is higher than ever, we’re also sicker than ever. Here are just a few of the conditions older Americans are dealing with today. 
 

Arthritis

It’s estimated that more than half of people over 65 have been told by a healthcare provider that they have arthritis. In fact, it’s the leading cause of disability in older Americans. Untreated, arthritis may only worsen, causing stiffness, inflammation and swelling in the affected area—it can also lead to pinched nerves and other more serious problems that hinder daily activities.

Fall-Induced Injury

The risk of accidental falls and slips increases exponentially as you age—in fact, more than one in four older people fall every year, and less than half tell their doctor about it. This is even more troubling when you consider that falling even once doubles your chances of a repeat accident, and many falls cause a serious injury like broken bones, fractures, head injuries and more.

Osteoporosis

According to the Center for Disease Control and Prevention, osteoporosis affects one in four women age 65 and older—a drastic difference than the rate for men (one in 17). In fact, most don’t know they even have it until they break a bone. If untreated, osteoporosis can cause back pain, vertebrae issues, height loss, stooped posture and increased risk of bone fractures.

Fatigue or Energy Loss

In a 2015 study examining the causes of fatigue in adults over 65, researchers found 31 percent felt tired all the time. Although chronic fatigue and energy loss can greatly affect daily activity, social interactions and more, it can cause or facilitate poorer health, loss of function, loneliness, depression, poor sleep and decreased physical activity.

Staying Superman: How to Keep Up With the Kids

Dad, we get it. There’s so much that goes into being a father—emotionally, mentally, and for many, physically. Whether it’s a game of catch, chasing them around the house or whatever form of physicality is possible for you, we know you want to be present in every way you can. Your health is a huge factor in this, right? Here’s how you can maintain it! 
 

It Starts With Your Health

Yes, it starts with YOUR health. “But I’m doing just fine.” While that may be true, doing well and being well are different things. In order to be there for your kids the way that you want, you’ve got to stay healthy. Not only will you be able to keep up with their boundless energy, you’ll also be teaching your kids how to embrace healthy habits. Let’s take a look at some easy ways you can keep it healthy.

Keep it Moving

Switch up your exercise routine; alternate between different forms of physical activity, from cardio to strength training to low impact exercises like walking. Both cardio and strength are amazing for heart health—super important, because heart disease is the biggest health threat toward American men. For tips or tutorials on getting started, or just even getting an idea of what you’d like to do and how to do it, take to the web! For a good starting point, go to Youtube and search: beginners workouts for men.

Eat It Up

Food is fuel! If used properly, it’ll give you more than enough energy to keep up with the little ones. Outside of consulting with a dietician or nutritionist, the best thing you can do for yourself is to begin eliminating things that aren’t good for you and replacing them with things that are—try ditching some of the more harmful things in your diet like processed foods, refined carbohydrates and refined sugars and begin replacing them with lean proteins, leafy greens, dark berries and healthy fats!
Top Tip: Chiropractors are experts in nutrition! Sit down with your chiro for a bit and ask them for some helpful healthy eating tips or pointers on where to start.

Sleep It Out

Not catching too many ZZZs lately? Lack of sleep can result in heart disease, stroke, mood fluctuations, loss of energy and more. To keep it healthy and alert, the average adult should aim for between 7-9 hours each night. If you’re having trouble getting to sleep or staying asleep, regular exercise, setting a night time routine and limiting caffeine and alcohol intake may help!

The Best Care

In order to be well and stay well, you’ve got to look after yourself. Our culture treats sickness like an inevitability, but it doesn’t have to be that way. If we maintain our bodies with regular care, it’s possible to unlock a future of optimal health. An often overlooked part of the body? The spine—our body’s life line.
Through chiropractic adjustments, chiropractors help your body function optimally by removing interferences (known as subluxations) to your nervous system, allowing the brain to better communicate with the rest of the body. This helps your body function at its highest level.
With a combination of regular exercise, proper nutrition, good sleep hygiene and chiropractic care, you can be up and ready to go when your kids come a-runnin’ (or stampeding—let’s be honest.)

5 Healthy Breakfasts That’ll Help You Start the Day

Good morning, sunshine—it’s time to rise and grind! But first you need fuel, and a cup of coffee and a bite of high-fructose granola bar just won’t cut it. In fact, a lot of the breakfast selections we consider “easy” aren’t exactly the easiest on your body.
Let’s take a look at some protein-packed, all-natural breakfast alternatives that’ll give you a fresh, healthy start to the day!

Overnight Oats

OK, friends—we know, we talk about overnight oats a lot. But they’re such a good breakfast option (in moderation!) how could we not? Full of fiber and easily paired with different flavors, oats are a great way to get the nutrients you need. Stick to Greek yogurt, a bit of honey, some berries, a scoop of nut butter, almond milk and some steel-cut oats.

Eggs Your Way!

A breakfast classic, eggs are a protein-rich way to start the day off right, and there are so many variations you can try. Have to leave quickly in the morning? Prep some hard-boiled eggs the night before to take with you, and pair them with some kiwi and berries. If you’ve got more time, try scrambling some eggs with black beans or a nice vegetable omelet filled with fiber-rich leafy greens.

Greek Yogurt with Chia Seeds

Fun fact: Chia seeds have double the fiber of bran flakes! Greek yogurt has way more protein than milk (12-17 grams per serving) and helps build strong bones, muscles and cartilage. Just stir the seeds into the yogurt and store it in the fridge overnight! If you’d like a little sweetness, add a little honey and top it with some fiber-rich dark berries in the morning.

Fresh Fruit Smoothie

The Greek yogurt powerhouse is back again! For a quick meal, put together a healthy breakfast smoothie—it’s the perfect way to get in a whole batch of nutrients at once. Start off easy by combining the fruit of your choice (you can use frozen), Greek yogurt, water and ice in a blender until smooth.

Apples and Almond Butter

Packed with protein, fiber and good fats, almond butter is known for being a great heart-healthy food choice. Spread thinly on some apples, and you have a bonafide snack superhero on your hands. But beware, this breakfast treat is best in moderation! Too much sugar, even natural, can be harmful. Also, keep an eye on any additional salts, sugars and preservatives on the ingredient list when selecting which almond butter to buy. Many stores have a raw, unsalted version!

9 Health and Wellness Quotes to Inspire You

Finding and maintaining a healthy, balanced lifestyle can be tricky. Nutrition, exercise, therapies like chiropractic and other healthy habits like good sleep hygiene and stress management are great places to start. The choice to adopt healthier habits is a big decision, but remember, you and your body are worthy of the best care possible. 
 
Here are a few quotes about wellness to keep you inspired on your health journey!

“He who has health has hope, and he who has hope has everything.”

— Arabian Proverb

 

“Healing is a matter of time, but it is sometimes also a matter of opportunity.”

— Hippocrates

 

“By cleansing your body on a regular basis and eliminating as many toxins as possible from your environment, your body can begin to heal itself, prevent disease, and become stronger and more resilient than you ever dreamed possible!”

— Dr. Edward Group III

 

“The secret of health for both mind and body is not to mourn for the past, not to worry about the future, or not to anticipate troubles, but to live in the present moment wisely and earnestly.”

— Buddha

 

“Wellness encompasses a healthy body, a sound mind and a tranquil spirit. Enjoy the journey as you strive for wellness.”

— Laurette Gagnon Beaulieu

 

“Nurturing yourself is not selfish—it’s essential to your survival and your well–being.”

— Renee Peterson Trudeau

 

“If we are creating ourselves all the time, then it is never too late to begin creating the bodies we want instead of the ones we mistakenly assume we are stuck with.”

— Deepak Chopra

 

“What drains your spirit drains your body. What fuels your spirit fuels your body.”

— Caroline Myss

 

“Health is a state of body. Wellness is a state of being.”

— J. Stanford

How to Minimize Concussions in Young Athletes

Shake, rattle and roll. It’s not what you want your brain to do, but that’s what happens inside the skull of someone who experiences a concussion. 
 
Young athletes who engage in a ton of physical activity, like contact sports, are not immune to concussions. At times, certain collisions in sports can shake the brain inside the skull, possibly causing it injury. When the brain is jarred within the skull due to outward trauma, like falls or blows to the head, it is known as a concussion. Symptoms can be mild or severe, and can include disruptions in sleep, mood, cognition and physical issues (like headaches or problems with balance).
Fortunately, a young child can learn to take precautions that will help him/her diminish the chances of a concussion. Of course, they’ll need the support of an adult like you! There’s no guarantee your favorite quarterback will avoid a head-first tackle, but being knowledgeable about the ramifications is a step toward minimizing the chances of a concussion.

Get proactive. Take your young football star or basketball MVP to a general physician and chiropractic physician for a preseason physical. It’s a great way to get the conversation going about physical health and the possibility of head injuries. The better your child can identify the symptoms of a concussion either in himself/herself or recognize them in a teammate, the greater the chances it will be reported and treated quickly.

Stick together. David Marshall, the medical director of the Sports Medicine Program at Children’s Healthcare in Atlanta, suggests his young patients practice the buddy system: have your child ask his teammate when he experiences a blow, if he sees stars or feels light-headed. Then let someone know. Marshall says more kids, parents, teachers, administrators and coaches are becoming aware of concussions experienced by young athletes. Early detection, care and rehabilitation are extremely important.


Play fair. Talk to your kids’ and their coaches about proper sportsmanship. The American Academy of Pediatrics suggests “coaches should strive to reduce the number of impacts to players’ heads, and should offer instruction in proper tackling techniques.” The AAP also recommends neck strengthening to help reduce injuries.

Suit up. Wearing proper gear is important, especially in tackle sports like football. While helmets do not prevent concussions from occurring, they can help protect your child from a serious head injury.
The benefits that come with children playing sports cannot be discounted. From participating in the spirit of competition to enjoying positive recreation, parents realize sports are central to any athletic child’s curriculum. Taking the right precautions, discussing the facts with your athletes, getting educated and being aware in the moment are elements that will help protect your child in the face of heading the ball in soccer, a head-first tackle in football or a baseball home-plate collision. Cheer on!

The Best Workout Tools for Every Fitness Lifestyle

The road to peak physical fitness is not one you have to walk alone! There are tons of resources that can help you on your fitness journey. Here are some exercise boosters that’ll get you in the zone and keep you there. 
 

Get In Gear!

Foam Roller

A great addition to your workout tool belt, a foam roller will help ease muscle tightness and improve circulation. Runners can use it during cool down to optimize recovery, and regular foam-rolling will break down knots in muscles that can otherwise limit range of motion. Careful not to overdo it!

Resistance Bands

Resistance bands can be substituted for just about any exercise you would do with weights (bicep curls and butterfly press, for example) or to modify an exercise like side lunges. Best part? Resistance bands aren’t bulky or hard to handle.

Pillars of Support

Chiropractic

Not only can regular chiropractic care help boost your physical performance and prevent and manage injury, it also improves the health of your nervous system. Combined with exercise, chiropractic can help alleviate aches and pains, improve overall body function and encourage your muscles to heal post workout! Win-Win-Win!

Meditation

Experts recommend a quick meditation session before working out; it can help you focus your breathing, reduce your heart rate and decrease other signs of stress. It can also help you stretch and relax your muscles prior—a great way to prep for physical activity.

Massage

Recovery is a huge part of the fitness process; after all, tired muscles don’t work as well and are prone to injury. A thorough deep-tissue massage can relax your muscles, decrease tension, lower blood pressure and improve your range of motion.

Please be sure to discuss any additions to or changes in your exercise routine with your physician.

Why You Should Consider Homemade Baby Food

Many things have been changing in the baby world: Cloth diapers, baby-wearing, attachment parenting and homemade baby food have recently become all the rage. As advocates of organic, whole foods and natural diets, we love the idea of making your own baby food. 
 

The Truth about Commercial Baby Food

Most adults were once fed out of cute little jars with a grinning, toothless baby on the label. But what our moms didn’t know is that many of these commercial baby food companies add in a ton of water, sugar, salt and corn syrup—which depletes the nutrients. Even worse are the added thickening agents like flours and chemically modified starches.

A study published by the Center for Science in the Public Interest reported that in many cases your child is only getting 20 to 30 percent of the nutrients found in the fresh, whole version of the fruit or vegetable. For example, Gerber’s Bananas with Tapioca provides only 28 percent of the riboflavin, vitamin B6 and potassium per ounce than that of its natural counterpart.

Processed Baby Food & Allergies

Reuters Health just revealed a study out of the United Kingdom that correlated fresh, unprocessed baby foods with a decreased risk of food allergies. By analyzing the food diaries maintained by the parents of 1,140 infants, researchers found that the babies without food allergies were mainly fed fruits, vegetables, poultry and fish.

Considering that 1 in every 13 children in the United States has a food allergy, this is a huge finding. In 2008, the CDC reported an 18 percent increase in food allergy amongst Americans from 1997 to 2007. Could all the processed foods Americans ingest be directly related to the increasing rate of food allergies?

How to Safely Make Baby Food

Homemade food for your little bundle of joy may be much easier than you think. There are many whole foods out there that can easily be mashed up on the spot for a great meal. Try bananas, avocado, squash or sweet potato. You can also use a blender or small grinder to chop or puree veggies like cooked peas or carrots, greens, asparagus or broccoli and fruits like mangoes, pears, peaches or apricots.
Foodsafety.gov reminds parents to never feed your child raw, unpasteurized milk, honey, home-canned food or outdated canned food. Some other tips include:

• Wash your hands and all equipment thoroughly
• Wash all fruits and vegetables
• To avoid cross-contamination, use separate cutting boards for produce and meats
• Be sure to cook all meats thoroughly
• Don’t store prepared meat, poultry or fish in the fridge for more than 24 hours; 48 hours for fruits and veggies
• Frozen food must reach an internal temperature of 165 °F before serving
• Do not defrost baby foods in water or leave them at room temperature to thaw

Remember, choosing organic means you’re avoiding loads of pesticides. Also, please follow your pediatrician’s recommendations for introducing foods to your child.

Over 40? 7 Exercises to Boost Your Youth

Exercise your body as you age—and experience numerous health benefits! You’ll reduce your likelihood of age-related diseases, including heart disease, arthritis, high blood pressure and diabetes . Staying active can be low-cost and even free—but it’s invaluable to your overall health.
Here are seven low-impact workouts you can do to keep your body nimble, strong and vibrant:

Yoga—an ancient art founded in India around the sixth century BCE

As a gentle form of exercise, yoga helps you manage stress, boost your energy levels and aids in a good night’s rest. Yoga doesn’t have to be intimidating—there are many simple yoga poses you can explore to increase your flexibility and keep you in peak shape.

Stand-up Paddleboarding—an offshoot of surfing!

Being on a board in the water is just pleasant. You can vary your workout from light and relaxing to more vigorous, based on your individual fitness level. You’re in the driver seat—uh, we mean—on the board paddling.

Strength Training—it’s not just for Arnold

You can ease into strength training by starting out with lighter weights, from one to five pounds, gradually increasing your muscle mass and strength so you can incorporate a more dynamic workout later on—if you choose. Experts say muscle mass naturally diminishes as we age. So building strength is important, especially after 40.

Pilates—Joseph Pilates overcame childhood frailty to become a gymnast and skier!

Pilates is a full-body workout that gives anyone increased flexibility and strength. It’s ideal for those over 40 because it limits stress on the muscles and is a far cry from the “no pain, no gain” theory.

Tai Chi—originally a martial art

Tai chi is on the opposite end of extreme—and that’s the draw for those over 40. Tai chi has been proclaimed to be a gentle form of exercise with proven benefits, like stress relief, reduced blood pressure, improved mental focus and increased balance. Experts recommend starting tai chi workouts with an experienced trainer.

Corrective Training—it’s not boot camp!

This is a great form of exercise for joint pain, posture development or muscle imbalances. The exercise is practiced widely by personal trainers. Movements include squats, lunges, pushing and pulling, rotation and bends.

Cardio—it’s also great for your heart!

We can’t leave out cardio, one of the most widely-practiced, enjoyable activities performed by adults over 40 already. Cardio workouts include running, cycling, swimming, hiking and walking.
As you grow wiser, it’s important you reach for the ceiling in challenging yoga poses, for the dumbbells to promote strength or for your hiking boots to build cardiovascular endurance. Physical activity, at least 3-5 times a week helps develop an alert mind and a strong body that is less prone to injury, especially in adults over 40. Grab a water bottle for your weekend workout!

How to Curb Sugar Cravings

Culturally speaking, women are the ones with the sweet tooth—and there might actually be some truth to that. A 2004 study showed that women may crave sweets more often than men due to the female hormone estradiol. This hormone is an important part of reproductive and sexual function—which also might explain why some women report sugar cravings around the time of their period or during menopause or perimenopause (pre-menopause).
Other reported causes of sugar cravings could be due to a sluggish or overloaded adrenal gland, a yeast infection, an underactive thyroid gland, an imbalance of beneficial gut bacteria and stress.
Of course, eating healthy can help alleviate many of these issues—and there are also other ways to help curb your cravings.

Use the Salty Sweet Visualization Exercise

Sounds silly—but try this: When you find yourself faced with the temptation to eat something sugary that you’d rather not and your willpower is waning, imagine that you’ve poured salt all over it. For real! Let’s say you’re full but can’t stop eyeballing that plate of cookies on the counter; take a moment and visualize yourself shaking salt all over a cookie and then taking salty bite after salty bite. Experts say this works because, believe it or not, humans have a natural aversion to overly salted foods. This trick works well for a lot of people!

Avoid Processed Foods

Research has shown that sugar lights up the food-reward network in the brain more than fat. This means that high-sugar foods may cause the body to crave more food—and more sweet foods. This is not unlike addictions to drugs like cocaine; the brain becomes wired to crave more and more. Many processed foods contain high levels of sugar among other undesirable ingredients. The more you can avoid these foods, the less likely you are to crave them.

Eat More Fermented Foods and Probiotics

Some experts consider adding fermented foods and probiotics into the diet to be one of the best ways to reduce sugar cravings. Fermented foods, fermented liquids and probiotics will help restore a balance in your healthy gut bacteria. (There are millions of microbes in your stomach and intestines. If you have bad gut bacteria/microbes, they can actually influence your cravings through nerve pathways linked between your stomach and brain. Crazy, huh?)
Pickles, sauerkraut, Korean kimchi, miso soup, kombucha tea and live cultured yogurt, like Kefir, are great options. If you’d rather supplement or aren’t getting enough of these foods, select a probiotic that is dairy-free with 5 billion microorganisms per capsule especially containing Lactobacilli, Bifidobacteria, and Streptococcus thermophiles.

Keep Your Blood Sugar Stable

Sounds like a no-brainer, but you’d be surprised how many people don’t keep their blood sugar stable. This instability can cause a lack of energy, an increase in cravings, mood swings, memory issues and imbalanced hormones. To balance your blood sugar eat foods low on the glycemic index (veggies, berries, nuts and seeds), eat several small meals throughout the day, make sure to get protein with every meal, don’t skip breakfast and ditch the sodas.

Chiropractic: Turning A Time Card Into Time Well Spent

There’s a group of people we interact closely with as much, or more, than our families. Statistically, we spend more time with our work family than we do with our loved ones. Supervisors, fellow employees and colleagues all make up the working relationships that are such a large part of who we are.

Even punching a time card in a small office, we’re typically exposed to more threats to our health than we are with the spouse and 2.2 children waiting for us at home. And we’re exposed to just as many stressors.

There are many things we can do to improve our health and work relationships, but did you ever think about your spine being one of them? The spine is your body’s command center, your first line of defense against everything. An aligned spine, one that is allowing your nervous system to communicate freely, gives you the ability to respond positively to life’s unknown events.

It comes as no surprise that health care costs have skyrocketed over the years while the quality of care received has remained the same in many cases. For companies, this cost is even greater with loss of work due to sickness and injuries -- and rising health insurance premiums to boot. Many of these injuries and illnesses are preventable. Employers are looking for ways to improve performance, decrease cost and provide an enjoyable, healthier work environment. Feeling better, functioning better, playing better, communicating better and ultimately working better often results in a greater bottom line. A greater bottom line to your company may also mean more money in your pocket as well. Not a bad exchange.

Health Benefits

Doctors of chiropractic focus on helping their patients achieve a properly functioning spine and nervous system. When spinal joints are functioning properly, you can perform better which may give rise to the following critical benefits:

• A happier workplace environment - Chiropractic has been shown to be effective in the reduction or elimination of pain, as well as muscle tension and stress-related conditions.
• Increased performance - Chiropractic improves joint mobility, physical performance and overall function. Imagine making decisions with a clearer head.
• Fewer sick days - Chiropractic care has been shown to produce reparative and preventative benefits. Wouldn’t it be great spending your allotted personal time off at the beach instead of the doctor’s office?
• More efficient and increased productivity - Chiropractic care often results in increased daily activity and productivity.

These advantages are like gold for an employer, but also for you and your work colleagues. Imagine everyone feeling and performing at their optimal level.
The spine has an excellent musculoskeletal memory. Just like your teeth, it is recommended that you take care to provide it with proper care from a young age. Maintaining proper range of motion in the spine is paramount to controlling pain, promoting an active lifestyle and enabling you to enjoy a higher quality of life. And enjoying work more.

How Chiropractic Can Help

When one or more joints become restricted in the spine, it causes a lack of motion that, in turn, can cause an interruption of the nerve communication from the brain to the body. This interruption can affect the cells, tissues and organs of the body many times inhibiting your performance. Licensed doctors of chiropractic (such as those at The Joint Chiropractic), referred to as DCs, apply a gentle, targeted movement to the restricted joints to improve motion of the body’s spinal column and extremities, thereby enhancing nerve function. This highly controlled procedure is known as a chiropractic adjustment.

As you can see, visiting a chiropractor is more than just having your back “cracked” or “popped.” Having a spine that is free from nerve interference is your first line of defense to whatever life may throw at you. In addition, a properly functioning spine may result in better decisions, better health, better experiences, better memories and better moments of laughter and joy. If work is important to you, then these things will be important to you as well.

If an improved work environment and quality of life sounds like something you want, then make chiropractic a part of your wellness lifestyle and have your spine checked for joint dysfunctions. Chiropractic is widely recognized as one of the safest, drug-free, non-invasive forms of health care available. Whether suffering from pain or not, keeping your body functioning at its peak may be one of the best investments you will ever make if for no other reason than you’re more productive. More and more people are experiencing the benefits of routine chiropractic care. They are learning that chiropractic makes a much better vitamin than it does an aspirin; unlike medicine that masks a problem, chiropractic aims to fix the root cause of the problem. Discover how millions of Americans have not only found relief from pain, but also a pathway to wellness and a healthier, more active lifestyle by making chiropractic part of their healthy habit regimen.

Quell the Swell: 5 Foods That Fight Inflammation

Do you feel like you’ve tried everything but still experience back pain? If so, maybe it’s time to look more closely at the food you’re eating. A lot of people don’t realize that a majority of their diet contains inflammatory foods such as sodium, gluten, trans fats and aspartame. To help reduce arthritis, joint and back pain, it is recommended you eat an anti-inflammatory diet containing nuts, veggies, meats, and healthy fats (similar to the Paleo diet). Here are five other foods to help decrease inflammation.

Oranges

Oranges are filled with Vitamin C, which not only kicks a head cold to the curb, but helps fight arthritis pain. It prevents cells from experiencing a surplus of inflammation and oxidative stress, which aids in reducing joint pain. You don’t just have to stick to oranges though. Other fruits and vegetables such as bell peppers, grapefruits, raspberries, strawberries, cabbage, and sweet potatoes also contain loads of Vitamin C.

Green Tea

Green tea has been used in medicine for centuries, but a recent study shows that it could be beneficial for people suffering from rheumatoid arthritis. Green tea helps absorb antioxidants and fights compounds that harm healthy cells. Like Vitamin C, green tea contains anti-inflammatory properties, which reduces joint pain and irritation.

Fish

Most fish, including salmon, contain a large amount of omega-3 fatty acids. Omega-3s are known to reduce inflammation. You can also get omega-3s through walnuts or flaxseeds, but your body only absorbs a small percentage of it. It’s better to get your intake from fish than from fish oil supplements.

Purple Grapes

Purple grapes (that’s right—red wine), and purple and red food in general, contain an antioxidant called proanthocyanidins. This antioxidant helps decrease inflammation by restricting enzymes and unstable molecules that damage cells. You can also find it in blackberries, cranberries, cherries, cinnamon, and even nuts like hazelnuts, pecans and almonds.

Ginger

Ginger contains gingerols, which is an anti-inflammatory compound. It has been shown to reduce inflammation associated with osteoarthritis. The best part about ginger is that it is easy to implement into your diet. You can use a juicer to add ginger to any drink (add it to orange juice for extra anti-inflammatory power). You can also make your own ginger tea, or add it to your salad dressing.
Although making your diet anti-inflammatory is beneficial, there are other ways you can try to relieve joint and back pain. Going to a chiropractor can be a convenient and easy way to reduce pain and improve joint mobility along the way.

11 Chiropractic Facts That'll Amaze You

The number of those benefiting from chiropractic care continues to rise as more and more people discover the importance of good spinal health. If you’re a patient of chiropractic, you probably know a lot about what the therapy can do for you—but what about the profession itself? Here are some chiropractic fun facts you definitely didn’t see coming.

1. The term “chiropractic” is a combination of two Grecian words: cheir which means hand, and praktos which means done. “Done by Hand”... fitting, right?
2. The first chiropractic adjustment was given in 1895 by Daniel David Palmer (the father of Chiropractic!) who helped a janitor, Harvey Lillard, regain his hearing after a back accident he suffered 17 years prior.
3. Doctors of Chiropractic (DCs) go through a minimum of 4,200 hours of classroom, lab and clinical internships during their 4-year doctoral graduate school program. Perspective: If you combine all that time, that’s 175 days straight. Oof.
4. It is estimated that Doctors of Chiropractic (DCs) treat over 35 million Americans (adults and children) annually.
5. There are about 95,000 doctors of chiropractic in active practice across the globe, and about 10,000 students are currently enrolled in chiropractic education programs in the United States alone.
6. 32 National Football League teams utilize chiropractic! All 32 teams have their own chiropractor to boost performance, maintain wellness and treat musculoskeletal strain and injury.
7. Unbeknownst to quite a few, infants can benefit greatly from chiropractic care. It makes sense—birth can be pretty hard on a little body! The adjustment is adapted to suit their needs and is perfectly safe.
8. Each day, over one million adjustments take place across the globe. That’s a whole lot of relief!
9. Chiropractic is recognized and regulated by law in over 40 countries! And in the United States, D.Cs are licensed in all 50 of them!
10. An injured worker is 28 times less likely to have spinal surgery if the first point of contact is a Doctor of Chiropractic (DC), rather than a surgeon.
11. Treatment for low back pain (a common symptom treated by chiropractic care) initiated by a DC costs up to 20 percent less than when started by a MD.

Sleeping With TMJ

We've talked TMJ/TMDs (temporomandibular joint disorder) before—from causes to symptoms to chiropractic care—but something that not a lot of people address? leeping with TMJ. When someone has a TMD, the joint that connects their lower and upper jaw is dysfunctional, resulting in facial pain and other discomforts. At night, that tension in the muscles can make it hard to find a pain-free position, and the attempt to create one can be frustrating and upsetting. We want to help you get the most out of your sleep, and you deserve restful nights without pain. Here are some ways you can manage TMJ symptoms for a better night of sleep. 

 

The No. 1 Position

Strain on the face, head, jaw or neck can make your TMD sleep struggle even harder. Chances are, if you wake up hurting, the position you’ve been using isn’t the best call. The No. 1 recommended sleeping position for TMD sufferers is on the back. Why? It puts no pressure on the jaw, supports the neck and shoulders, and you’re less likely to grind your teeth—a symptom many TMD sufferers exhibit. (Bonus! This is also the optimal sleep position for your spine.)

TMD Sleeping Quick Tips

Sometimes, sleeping in the right position isn’t enough—it’s just too hard to relax, and the pain is distracting. Here are some no-med TMJ-tailored sleeping techniques and bedtime tips to help you out.

Get the right pillow. A rounded orthopedic pillow—or in a pinch situation, a rolled bath towel—placed under the neck will certainly help. This supports and extends the neck in a way that doesn’t strain muscles and minimizes grinding or tension. Ask your chiropractor for help selecting the best one for you.

Arm position is key. Sleeping on your back may seem limiting, especially if you’re not used to it, but remember you can utilize your arms and legs, placing them in ways that seem more comfortable. Just don’t pull your arms up by your head—that can strain your neck, causing more jaw pain.

Pay attention to your tongue. Weird, we know, but if your tongue is pushing against your front teeth when you’re resting, you might need to retrain it. Proper tongue rest should separate your teeth and relax your jaw.

Try some bedtime yoga. Some light yoga before bed, especially a routine designed for neck pain and TMJ relief, could really help you relax. The “Superman” pose is a good starting point. Check with your doctor first if you’re unsure if yoga is right for you.

Treat yourself. TMDs are exacerbated by stress, which can cause more teeth clenching and muscle tension… which in turn causes more stress. Break the cycle by finding something that relaxes you. Maybe the scent of lavender essential oil. Maybe a certain kind of music. Find what makes you feel your calmest and embrace it.

The Long-Term Solution

The best way to ensure a restful night of TMJ relief is by investing in a long-term solution, and we’re not talking surgery or medication. Chiropractic care can alleviate some of the symptoms of TMD through manipulation of the jaw and muscles surrounding it, potentially relieving tension and pain. Whether those symptoms are trouble chewing/speaking without pain, headaches or sleepless nights, chiropractic care can help address your TMD/TMJ symptoms at the root of the problem.