Get Your Good Sleep
3 Habits That’ll Get You Good Sleep
Sick of tossing and turning at night? Getting quality sleep is essential for one’s overall health and well-being. But sometimes, work, stress and poor lifestyle habits get in the way. Studies show that poor sleep induces long-term effects on health. These include memory issues, weight gain and high blood pressure. That said, quality sleep should always be a part of your everyday life. We’ve tackled 3 important sleep habits you should practice so you can wake up well-rested and energized for the day. Mind what you eat and drink You may already be aware that cutting back on caffeine may help you fall asleep faster at night–but that alone isn’t enough. Eating a rich amount of vegetables, fruit, and healthy fats will also help you sleep longer. In addition, you might want to limit your carb intake for dinner meals. Food like white bread, rice and pasta may keep you up longer at night. Understand your circadian rhythm Ever heard of ‘circadian rhythm’? It basically tells your body when to stay awake and when it’s time to sleep. Research indicates that increased exposure to natural daylight is linked to improved circadian rhythm. So don’t hesitate to get out in the sun once in a while. On the other hand, blue light coming from smartphones and computers does the opposite. Blue light reduces your melatonin levels, which is a hormone that promotes healthy sleep. If you want to sleep better, reduce your screen time before bedtime. Relax and clear your head Take time to wind down after a long day. Relaxation methods such as mindful meditation, yoga, and controlled breathing may help lull you to sleep. To fall asleep faster, we suggest eliminating noise around your bed. Earplugs can be an option if you can’t drown out nearby noise sources. In addition, natural scents like lavender may promote relaxation and calmness. . All that said, know when to see a chiropractor! If lack of sleep persistently hampers your day-to-day life, it might be time to visit your doctor. It never hurts to rule out a condition that may be the source of your sleepless nights.
Care for Your Heels
Care for Your Heels: Learning How to Treat Plantar Fasciitis
Are you experiencing stabbing pain in the bottom of your heel? If yes, you may be experiencing Plantar Fasciitis Having Plantar Fasciitis can literally be quite a pain in daily life. A simple activity such as walking to work may prove hard to do so with this condition. Plantar Fasciitis typically happens to adults aged 40-60 years old. According to a 2019 study, 11-15% of all foot-related complaints requiring professional care in adults are due to Plantar fasciitis. What causes Plantar Fasciitis? The plantar fascia, which connects your heel to the front of your foot, absorbs shock whenever you walk. But when excessive stretching, tearing, and pressure on the heel happens, the plantar fascia may become inflamed. Think you have Plantar Fasciitis? Try some of these common treatments. Get some rest. Sometimes, it’s just as simple as resting your feet. Allow your feet sufficient time to rest and recuperate following strenuous exercise. Doing so will assist in reducing the weight placed on your foot until the inflammation goes down. Take NSAIDs. Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, naproxen, and aspirin may alleviate the swelling and pain. Still, it’s essential to consult with your doctor first for proper dosage and administration. Wear shoe inserts. Shoe inserts help take off some of the pressure on the heel. Some also provide arch support, keeping your foot in the ideal position and preventing further damage. Slip a pair into your shoes for everyday support. You can either get a custom-fitted or over-the-counter pair, depending on your needs. Try the icing method. This is one of the most practical and inexpensive treatments for Plantar Fasciitis. Ice your heels using cloth-covered ice or a frozen bottle of water for 10-20 minutes. Just remember to not go beyond 20 minutes as it may only worsen the inflammation. Consider injecting platelet-rich plasma. There is existing evidence of platelet-rich plasma (PRP) injections being useful in the treatment of Plantar Fasciitis. The said therapy allegedly triggers the body’s ability to naturally repair and regenerate after an injury.
Eat Your Greens
Insanely Easy Way To Add Years To Life: Eat Your Greens
Here comes March, and in the blink of an eye, it’s already National Nutrition Month! It’s the best time to revisit our eating routine. We’ve been busy with all sorts of things, enjoying the warm weather and waiting for spring (or summer), but when it comes to eating, we tend to lose focus. But come to think of it, the recent global health crisis is a call — stop patronizing convenience products and go back to basics. That is, eat your greens and ditch these five “killers” foods, which have been on our plates year-round. Diet Drinks Oh, what’s a holiday without some diet Coke or Pepsi, right? Soda is a no-no and has been known to contribute to obesity, tooth decay, cancer and diabetes. Sure, it’ll taste sweet at first, but it’s only the beginning of your headaches that will come thereafter. Here’s why it’s a no-no: It washes away nutrients from our bodies, causing deficiency and unhealthy weight gain. It’s also an easy “off the shelf” source of calories, followed by the high sugar content. Fast Foods That crispy fried chicken, beef stroganoff and chicken wings are part of your feast, but are they healthy? Not really. Fast food is high in calories and low in nutrition, with zero fiber and fat. It’s why it’s better to go for salad or vegetables instead. Processed Carbohydrates After a long tiring day, who wouldn’t be happy to go home and munch on some chips on the sofa? Or when we’re finished with work, who’s going to pass up on that pizza? But what we often forget is that too much of a good thing isn’t always a good thing. And while pizza and chips seem like the go-to choices in kick-back meals with family and friends, it’s not the healthiest. Going home with brownies or pasta? Yes, we all are guilty of it, but deep inside, you know you’re doing your body an injustice. Processed carbs from white flour, sugar and pasta are often full of trans fats, salt and preservatives. They can also be a major cause of inflammation, which can lead to heart disease, diabetes and obesity. Instead of all that, go for brown rice; it’s full of fiber and healthy minerals. And even better, go for whole grain bread instead of white. It’s a much healthier choice. Alcohol Bottoms up! Cheers to that great job offer or the warm weather and a cold beer — just what we needed in this heat. But wait a minute, doesn’t alcohol mean you get to sit back and unwind? Well, not always. Alcohol has been shown to be linked to mouth and throat cancers and can lead to heart disease. Studies even show that people with an alcohol habit are more likely to have a heart attack or a stroke than those who don’t. It’s also proven that even one drink each day can increase your risk of early death by 20 percent. Even if you don’t plan on getting drunk, drinking too much of it can still have detrimental effects on your health. A better choice is to go for fruits, vegetables and juice as a substitute. Fries We are not trying to say that fries are not good — they are! But only in moderation. We all love the greasy, salty and crispy goodness of a french fry, but we often forget that eating too much isn’t good. Fries are not good for the heart, as they raise cholesterol and triglycerides. It also increases blood pressure and damages the heart-lung function. A better choice is to go for roasted instead of fried veggies. One way to ensure you’re getting a healthy serving of veggies every day is by mixing it with what you usually eat! Package it in a wrap or sandwich, or add it to a salad. For National Nutrition Month, make a switch! Let’s go green. If you still feel like you’re out of an answer, see a doctor and make an appointment with your family doctor. There are so many other ways to make healthy changes in your lifestyle. It’s not easy, but it’s worth it!
Causes and Diagnosis of Carpal Tunnel Syndrome
Here are some great insights in understanding Carpal Tunnel Syndrome What is Carpal Tunnel Syndrome? Carpal tunnel syndrome is a problem that hinders the normal functional activities of the affected hand. It usually occurs due to the compression of the median nerve, which runs through a narrow tunnel in the wrist, whenever there is excessive compression on the wrist, which compresses the nerve. If any inflammation of the tendons present at that space compresses, it never causes severe symptoms in areas to which nerve supplies. Symptoms of carpal tunnel syndrome Median never supplies the palmar side of the hand, including the thumb, index finger, middle finger, and medial side of the ring finger. Any compression on the median nerve from external or internal factors induces few typical symptoms. Patients usually present with Severe pain in hand and wrist area Tingling and burning sensation Sever electric shock-like sensation, which is frequent. Complaint of numbness in the fingers to which nerve supplies. Affected hand functionality and problems in performing precise tasks. Weakness mostly in the tumb Poor sleep quality due to severe pain These symptoms often increase with the movement of the hand or an increase of pressure on the wrist area. If you are experiencing the same symptoms, do not ignore these and consult the doctor as soon as possible for further investigations. Causes of carpal tunnel syndrome Multiple factors can cause carpal tunnel syndrome, which can be external or internal factors. External factors include: Any injury or accident which compromises the nerve or adjacent structure Internal factors include Thyroid issues Obesity Pregnancy Diabetes Any bone issues Dislocations Menopause Any repetitive movement on the wrist Any other pathology Repetitive movements on the wrist usually cause swelling and thickening of the membrane around the wrist. This puts pressure on the median nerve and triggers the painful condition. Diagnosis If you experience any symptoms, consult the doctor as soon as possible. The professional will assess your reflexes, strength, and nerve sensation. According to your symptoms, the doctor may suggest different testing methods to confirm the diagnosis. These methods may include: X-Ray Ultrasound Nerve conduction study Physical tests Treatment Treating carpal tunnel syndrome involves invasive and noninvasive conservational treatment options. Conservation treatment: Options include physical therapy in which doctors recommend different splints to immobilize and reduce pressure on the wrist. He may also suggest some icing, and steroidal medication to reduce the inflammation and pain in the affected area. Surgical treatment: This is less recommended, and it is the last option. If the patient is not responding to the rehab and medicine, doctors perform a surgical procedure to release the carpal tunnel. If you are suffering from this condition, it is better to consult an expert before it’s too late to treat.
5 Reasons You Need a Sit/Stand Desk
Those of us who work at a desk all know the neck and shoulder pain that can go with it, sitting all day is not only bad for your health, it’s bad for your neck/spine/head. Years ago sitting all day was the only real option for certain kinds of work, the good news is there are several options for being able to sit or stand at work. Taking breaks from sitting during the day is vital, being able to take breaks from sitting and still get work done is not only good for you but your work as well. If your boss isn’t set on getting you a standing desk just let them know of all the benefits it can have on the health of their employees. If you do sit all day and suffer from back or neck pain call our office today and we can help you feel better!
Top 5 Recreational Activities to Combat Stress and Prevent Back Pain
Today, back pain is one of the most common disorders to affect adults. In fact, about 80% of the U.S. population will experience back pain at some point in their lives. That’s a startling statistic, and it gets even worse when you consider that back pain can affect people of all ages, creeds, and demographics and that severe cases of back pain can limit the quality of life and even make it difficult for people to work. So, what’s the solution? How do we protect our spines and cut down on the rate of back pain in our everyday lives? The answer is simple: self-care. By focusing on things like diet and routine chiropractic care, as well as taking part in some spin-supporting activities like the ones listed in this post, you can keep your spine healthy and happy for years to come. Let’s dive in. The 5 Best Recreational Activities to Support Your Spine Some activities aren’t great for the spine (heavy weight-lifting, for example) or long-distance running. Others, however, can go a long to support your spinal health and keep you limber and pain-free for years. Here are a few of our top recommendations: 1. Yoga Yoga has long been touted as the activity of choice for bendy people. For a good reason, though. Yoga, which focuses on combining breath with deep, purposeful movement, is one of the best activities for building and maintaining muscles and promoting proper alignment. Don’t believe us? Take Science’s word for it. According to a 2017 study published in the Annals of Internal Medicine, yoga can work wonders to reduce or eliminate mild to moderate back pain. Here’s an excerpt from the study: “Study participants were randomly divided into three treatment groups. One group received 12 weekly yoga classes designed specifically for people with chronic back pain; one received 15 physical therapy visits over 12 weeks; one was given an educational book and newsletters about self-care for chronic low back pain. The researchers then continued to track the participants for an additional 40-week maintenance phase. During this phase, people in the yoga and physical therapy groups were randomly assigned to either continue to practice at home or with a professional—at yoga classes or physical therapy sessions. The researchers found that all three groups reported improvement in physical function and pain reduction. However, people in the yoga and physical therapy treatment groups were significantly more likely than those in the education-only group to stop taking pain relievers after one year. These findings suggest that a structured yoga program may be a reasonable alternative to physical therapy for people with chronic low back pain.” If you’ve never tried yoga before, don’t be afraid to start. Most gyms and local fitness centers offer introductory “gentle yoga” classes, designed to familiarize newcomers with the movements, and ease the body into flexibility. 2. Walking Walking is a simple yet powerful approach to resolving back pain and cutting down on stress. Today, lots of lower back pain is caused by a lack of movement and the subsequent fusing of the lower spine. Most of us sit at desks or in chairs all day, and the muscles and bones in our lower back lose movement and mobility because of it. When you take up walking, though, it promotes gentle movement throughout the spine, breaking up blockages, promoting healthy alignment, and restoring range of motion. Walking also boosts the body’s endorphin levels, leading to enhanced mood, less stress, and better sleep. Even better? Walking doesn’t require any complicated equipment or a pricey gym membership. Just grab a comfortable pair of shoes, some clothes you can move in, and a pair of headphones and get out there! 3. Swimming/Water Aerobics Swimming is an excellent activity for anyone suffering from pain, as it’s gentle on the joints and non-weight-bearing. When you swim, you involve your entire body in the movement, simultaneously activating your abdominals, glutes, hamstrings, arms, and back muscles. If you’ve been suffering from back pain, take a swimming class, or see if your local gym offers water aerobics in a warm water therapy pool. Both activities will help strengthen and repair your back muscles without adding additional strain. 4. Tai Chi Tai Chi is an ancient Chinese martial art that, like yoga, combines breathing and movement. Unlike yoga, however, Tai Chi focuses on slow movements meant to improve balance and reduce chronic pain. While yoga might have you contort yourself into a pretzel, Tai Chi focuses on movements made standing up. Tai Chi has been shown to reduce stress, improve sleep, and promote weight loss, as well. 5. The Elliptical Machine If you’re looking for low-impact cardio activity, spend some time on the elliptical at your local gym. While the movement of the elliptical mimics running, the paddles soften impact and create a “gliding” motion that’s easy on your joints. This is an excellent option for anyone who wants to sweat but doesn’t want to torque their back in the process. Additionally, since the elliptical helps build the muscles in the hips and low back, using it regularly can help you keep your back in alignment and prevent problems from cropping up down the road. Working out for Better Spine Health If you thought physical activity was the wrong thing for your spine health, think again. While some activities will do a number on your spine, others are excellent for strengthening the muscles throughout your lower back, promoting proper alignment, and keeping everything exactly where it should be. Even better, these activities help combat the stress of your daily life, promote better sleep, help you trim down, and enhance your mood across the board! As always, remember to talk to your chiropractor or healthcare provider before adding a new exercise regimen to your life. If you have questions about these activities, or you want to learn more about how to ensure a healthy spine, contact our offices today!
4 Natural Ways to Ease Joint Pain
Few of us make it through life without a few achy joints. More than one in five Americans have experienced joint pain, according to the latest data from the Center for Disease Control. Arthritis (joint inflammation) is the most common cause of joint pain. While the condition starts to form early in life, most cases present and become severe in old age. Today there are hundreds of types of arthritis; the most common type is Osteoarthritis (OA), also known as a series of degenerative joint diseases. The condition affects the joint cartilage that covers the ends of the bone where the joints meet. In Osteoarthritis, the joint cartilage breaks down, and joint bones painfully rub against each other. In reaction to this, the bones grow “spurs,” limiting movement and increasing pain. If you’ve ever experienced joint pain, you’re likely wondering what you can do to resolve it, and how people go on to live healthy, happy lives despite it. Here’s everything you need to know about living with and resolving joint pain: How Does Arthritis Feel? If you suffer from OA, you know it’s no fun to go through the day with. The condition mainly affects the knees, feet, fingers and hip joints. Arthritis pain and stiffness are typically worst in the morning and improve with activity. Most adults rely on painkillers such as Aspirin to manage joint pains. The most common treatment of Osteoarthritis is over-the-counter nonsteroidal anti-inflammatory medication. Such medication includes ibuprofen, naproxen, prescription NSAIDs, and acetaminophen. In cases of severe pain, opioids such as hydrocodone (Vicodin) are prescribed. Rheumatoid arthritis is another common type of arthritis. Rheumatoid arthritis is an autoimmune condition, where the immune system attacks bodily tissues; in this case, the joint lining. The condition may affect other organs, too. Symptoms of rheumatoid arthritis include fatigue, weight loss and redness, warmth, stiffness, pain, and swelling of the affected joints. The most common joint affected by RA is the feet, ankle, knees, wrist, hands, and elbows. RA treatment involves various medications that slow or arrest the condition. Early diagnosis and treatment is highly recommended since the condition can be slowed considerably when it’s detected early. No matter what kind of arthritis or joint pain you’re suffering from, there are some excellent natural remedies (including great chiropractic care) that have been proven to help relieve symptoms of joint pain. What are your Treatment Options for Joint Pain? Treatment and management depend on the severity of your symptoms. If your pain is minor, you might choose to cope through OTC medications and regular activity. On the other hand, you may decide to take more aggressive actions to reduce pain and promote normalcy. With arthritis pain, the sensation is different for everyone. Some people experience sharp pain as they try to move, making it difficult to undertake a simple task such as carrying groceries. Others only experience symptoms now and then. Whatever form your joint pain takes, it’s smart to try several natural treatments, including a combination of supplements, salt baths, chiropractic care, diet changes, and simple exercises that ease swelling and inflammation. Common Causes of Joint Pain Potential causes of joint pain include old age, arthritis, osteoarthritis, joint overuse due to performing repetitive movements, poor posture, injuries impact or trauma, inactivity or sedentary lifestyle, an autoimmune disorder, and in rare cases infection or illness. What’s the Connection Between Acidity and Joint Pain? Pain cannot exist without acidity, and acidity can’t be present without pain. The human body requires a balance between acidity and alkalinity to function well. Most Americans tend to become overly acidic due to stress and overconsumption of processed foods, sodas, sugars, and red meat; acidity causes inflammation while alkalinity reduces it. Excess acidity causes increased amounts of calcium, mineral and acid toxin to be deposited in the joints, causing pain and swelling. In the long run, this leads to joint pain and arthritis. Reduce sources of acid and increase intake of alkalizing foods and drinks to restore a healthy PH level. The Role of Inflammation in Joint Pain Most people think inflammation as hot, red and swelling that comes as a reaction to overexertion or an injury. Chronic systemic inflammation is the underlying cause of a long list of seemingly unrelated, an age-related condition such as atherosclerosis and arthritis. Bear in mind that some inflammation is normal. A strong immune system will trigger the inflammatory response to deal with injury or infection, but our lifestyle and poor dietary choices cause inflammation to go off the rails, which challenges regeneration and repair and causes gradual tissue tears in critical areas like the joint. 4 Intelligent Treatments for Joint Pain Treatment of joint pain depends on how severe the symptoms become. Even if you choose to use medication to manage the symptom, your doctor will likely recommend lifestyle changes to prevent the condition from getting worse. If your symptoms are as a result of acute joint pain caused by an injury, taking over-the-counter painkillers is highly recommended as you heal. When pain is ongoing due to a chronic joint condition, your doctor may prescribe a nonsteroidal anti-inflammatory drug (NSAID). In most cases, the medication should be approached as a last result, since they can cause side effects like gastrointestinal bleeding, loss of bone density, indigestion, interactions with other drugs, and even addiction. To avoid such side effect, opt for natural remedies like Epsom salt soaks, hot and cold packs, movement and exercise, and, if appropriate, weight loss, diet modifications, collagen & other helpful supplements. Here are a few options you may want to try now: 1. Supplements to Ease Joint Pain Supplements offer a powerful, safe way to ease symptoms and promote joint healing. Multiple studies show that natural remedies can be more effective than their medical counterparts. Natural remedies, unlike conventional medication, tend to give side benefits instead of side effects. The best supplement for joint pain include: Turmeric. This herb contains curcumin – an active ingredient that reduces inflammation. Curcumin downregulates the inflammatory COX-2