Just Breathe (Your Way to Better Core Strength!)

Are you a shallow breather? Turns out, most of us are.

Shallow breathing can greatly impact your respiratory muscles, create tension in the body, undermine your posture and compromise core stability. It’s important to practice deep-breathing exercises frequently to retrain the body. There are also plenty of core-specific exercises and other breathing techniques you can look into as well.

Let’s take a look at a simple one.

How-To: Core Strengthening Breathing Exercise

This easy breathing exercise can help strengthen the muscles in your abdomen and lower back—a great addition to any stretching routine!

1. To get started, lie down comfortably, feet flat with your knees bent. Make sure your lower back is flat on the floor and not arched.
Place your palms against your lower abdomen and inhale deeply, relaxing as you do so.
2. As you exhale, contract your muscles, sucking in your stomach like you’re pulling your belly button towards the spine.
3. Continue alternating between inhaling and exhaling, feeling the muscles tense and relax in your abdomen, pelvis and lower back.

What is Stress Doing to Your Body?

We all know what stress is—we experience it every day in ways both big and small. As it turns out, a little bit of stress is actually good for you… but what about when you get overloaded? Too much stress can throw the body into chaos—mentally, physically and emotionally.

Here’s a quick, whole-body look at how stress can affect you—in ways you never knew!

Stress and Your Body

Brain/Head: Anxiety and depression, irritability, low energy, insomnia, headaches and migraines

Jaw:
Clenching, teeth grinding, TMJ/TMD symptoms

Shoulders and Neck:
Muscle tension and tightness, aches and pains

Heart:
Increased heart rate, high blood pressure, stroke, heart attack and hypertension.

Lungs:
Frequent sickness and infections, trouble breathing

Stomach:
Upset stomach, diarrhea, constipation, nausea, heartburn, loss of appetite

Having trouble managing physical and emotional symptoms of stress? Sit down with your chiropractor to chat about possible treatment options and lifestyle changes.
Remember—they’re here to support you!

What Heart Healthy Foods to Eat

It’s hard to believe heart disease is still the leading cause of death in the United States, especially with all we know about preventing this silent killer. One of the most important components in your prevention arsenal is a heart healthy diet. Rather than getting really specific with a diet, it can be easier to look at the big picture and eat as healthy as possible.

Juicing Veggies and Fruits

Juicing is an ideal form of nutrition because it starts with eating large quantities of raw food. This means the body receives maximum amounts of nutrients consumed with minimal calories. Juicing vegetables and fruits makes it much easier to consume ideal quantities of them throughout the day, while allowing your body to extract and utilize the most nutrients.

Other heart healthy foods to consider:

Raisins

These petite bites help prevent inflammation and gum disease, two factors that contribute to heart disease. Kids love them because they have just enough sweetness and a meaty texture many people crave in a snack. Grab a handful of organic raisins next time you need an afternoon pick-me-up.

Fish

Studies show that adding fish to your diet twice a week or more can lower your risk of heart disease by as much as 30 percent, due to the good work done by a fatty acid called Omega-3. Omega-3’s prevent blood clots, lower blood pressure and prevent irregular heartbeat. But keep in mind, not all fish are created equal. Where your fish comes from is important, too. Fish caught in cold waters, such as salmon from Alaska, have much lower levels of dangerous mercury than those from warm waters, like catfish or tilapia.

Walnuts

The walnut, a funny looking, flavorful nut, delivers a powerful blow to heart disease. A recent study performed at Penn State University showed the oil found in walnuts fortifies the strength and function of blood vessels, an important factor in preventing heart disease. Snack on them between meals, add them to healthy salads and sprinkle them into your morning oatmeal.

Avoid Salt

Salt can be tough on your ticker as it increases blood pressure. In fact, a recent Harvard study blames one of every ten American deaths on salt. Avoid canned and processed foods, which both have added salt. Preparing meals at home is great way to control the quality of your ingredients and keep sodium intake down.

Make a Plan

We understand that not everyone can just hop into the kitchen and prepare a healthy, delicious meal after a long day at work. That’s where meal planning comes in. Sitting down for a few minutes to plan out the meals for your day or week will save you money at the grocery store and ensure you’re making meals that are good for everyone’s heart.

How To: 3 Breathing Techniques to Help Relieve Stress

The way you’re breathing says a lot about how you feel. If your breathing is shallow, you may be angry. If it’s extremely heavy, you may be worn out from a hike or other strenuous activity. And when you experience shortness of breath, it may be that you’re anxious, which should be addressed right away, before it accelerates from concern to panic.

The good news is that you can regain control with something as familiar as your breathing. An online fact sheet from the American College of Cardiology advises you to interrupt the buildup of anxiety in order to avoid more serious reactions and, ultimately, damage to your health. For starters, the article instructs you to lie down, if possible, or at least be seated and relax your shoulders.

Then you may want to try some of these suggested breathing techniques designed to reduce stress:

Diaphragmatic Breathing

While lying on your back, place one hand on your chest and the other hand on your belly. Breathe in, pushing up on your belly, paying attention to the rise of your belly hand. Then, as you exhale, feel the hand on your belly sink as the air leaves the lower lungs. With experience, you can learn to do diaphragmatic breathing from a standing position.

Pursed Lip Breathing

Place your arms in front of you on top of a table or desk and lean forward. Keeping your lips pursed and fairly closed, breathe in through your nose for approximately 4 seconds, and exhale out your mouth for 6 to 8 seconds.

Alternate Nostril Breathing

Placing a finger over one side of your nose, close one nostril and begin by breathing out, then in the same nostril. After each breath cycle, which is one exhale followed by one inhale, switch sides. Perform 5 to 9 rounds of this exercise, always inhaling through the same nostril you just exhaled through.

Air it Out in Advance

You don’t have to wait until anxiety gets the best of you to reap the benefits of relaxation techniques. Deep breathing is effective as a daily practice, regardless of your circumstances. When you make it part of your routine, you’re more likely to return to a calm inner place when you encounter discord with the boss or a family member, or find yourself caught in a traffic jam.

An article in Harvard Health points out the benefits of breathing techniques to inhibit natural reactions such as the “fight or flight” response that occurs when everyday problems such as money issues or getting cut off on the freeway are unavoidable. Individuals who don’t foster a calm surrogate for stress may be, instead, fostering illness. High blood pressure, which is a major risk factor for heart disease, is one of the detrimental results of a life filled with anxiety.

“The stress response also suppresses the immune system, increasing susceptibility to colds and other illnesses,” the article says.

Practice the techniques 10-20 minutes per day, Harvard experts suggest. Your goal is deeper, calmer rhythms directing your focus. And it exceeds the need to just reduce physical responses to negative emotions. Breathing exercises also can serve to feed your soul, made plain by an attitude poised by acceptance and calm -- not overreaction and hostility.

You can further minimize the effects of stressors with practices such as yoga, meditation, acupuncture and chiropractic care. Taking a holistic, multi-pronged approach to your health is an effective means to address the complex nature of anxiety without the need for medication.

Just as stress and anxiety are forces of nature, the best way to handle them is with the natural tools you can access from regular visits to your chiropractor. When you apply the expert advice you get from your practitioner and practice regular breathing exercises, you avert the health risks resulting from long-term anxiety and you stand to improve your attitude by airing out a growing level of negative emotion.

If you haven’t taken early steps to make relaxation a part of your life, you can hope for fast-acting results that includes accepting things as they come. But don’t hold your breath.

3 Quick and Easy Exercises to Help You Avoid Low Back Pain

Did you know that low back pain is one of the most common reasons for missed work?

Luckily, there are three quick and easy core strengthening exercises you can do to avoid that debilitating low back pain.

Forward Knee Plank: The knee plank helps strengthen your low back. It also helps build foundational strength for more complex plank exercises that are found in the forward plank.

Bird Dog: Despite the strange name, this exercise works by engaging your posterior chain. Strengthening this muscle group can help improve your posture and may also help alleviate pain in both the upper and lower back.

Forward Plank: The last core exercise is a more complex version of the forward knee plank. The forward plank helps strengthen the main support muscle for your lower back.

Remember to perform all these exercises as advised by your chiropractor.

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.

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.

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.

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.)

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!