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What You Should Know About Staying Hydrated

Just about everyone has heard about the need to stay hydrated. Unfortunately, there is a lot of misinformation out there concerning hydration. How much do you need to drink? What should you drink? When should you drink? It can all be a little overwhelming.

Fortunately, staying hydrated is not as complicated as it may first appear. A little knowledge and some helpful tips are all you need to ensure that your body always has the fluids it needs to stay healthy and fully functional.

Understanding Hydration

Why is hydration important?

Your body is composed of around 60% water. Adequate hydration is necessary for your body to function properly. Water makes it possible for your body to maintain its temperature, to process waste products and for your joints to remain lubricated. When you do not consume enough water, your body becomes dehydrated, which can cause a host of different health problems if left unaddressed.

How much water do you need to drink?

When asked how much water a person should drink, most people instinctively respond, “Eight glasses a day.” But the truth is that each person is different, and how much water you need may vary from how much someone else needs. You also re-hydrate from drinking other fluids besides water, something that you can take into account when calculating your fluid intake.

According to the Mayo Clinic, the average man needs 15.5 cups of fluid per day, while the average woman needs 11.5 cups of fluid a day. Note the term “fluid”. Water is ideal for hydration, but other fluids also contribute to your overall level of hydration. Of course, those other fluids may also contain sugars, sweeteners, caffeine and other extras that you should limit for better overall health. Limiting your fluid intake to mostly pure water is the best way to avoid potentially harmful extras.

Know the signs of dehydration.

Dehydration can be dangerous, especially if left unaddressed. Mild dehydration can cause symptoms such as headaches, fatigue and a lessening of sweat and urine output. As dehydration gets worse, so do the symptoms. It can cause kidney failure, brain swelling and seizures.

When you notice early signs of dehydration, there is a simple solution – drink some water or other fluids. As long as you are not too dehydrated, fluid intake should be enough to reverse your symptoms.

Drink when you are thirsty, or even before.

Feeling thirsty is a sign your body gives you to consume more fluids, and you should listen to your body. You can avoid any risk of dehydration by regularly sipping water. But if you aren’t sipping water and you do get thirsty, don’t worry too much. An initial feeling of thirst does not mean you are seriously dehydrated. It just means your body is ready for more fluids, and is a natural indicator telling you to consume more water.

How to Stay Hydrated

Staying hydrated is not difficult if you adopt a few healthy habits, including:

Carry a reusable water bottle.

A stainless steel or glass water bottle is perfect for carrying your own fresh water supply around with you. Plastic is also an option, but stainless steel and glass tend to impart less flavor to your water and will not leach any unwanted chemicals into it.

With your own water source, you can drink whenever you feel even a little thirsty – guaranteeing that you will never become dehydrated.

Choose healthier fluids.

Purified water is your best hydration source. Although you can drink other fluids, your body will thank you if most of its hydration needs are met through consuming water.

Supporting Your Health

As your chiropractic team, we are committed to keeping you healthy. Please contact us to schedule an appointment to meet with a qualified chiropractor for a comprehensive health evaluation.

3 Stretches For Back Pain

Posted on 09.21.20 | Leave a Comment

If you are suffering from back pain, you are not along. According to the American Chiropractic Association (ACA), approximately 31 million Americans deal with some form of low back pain. Fortunately, there are steps you can take to lessen the pain you are experiencing. Taking care of yourself – including maintaining a healthy weight and regular exercise – can help prevent back pain. And when you do experience back pain, chiropractic treatment and stretching can often ease your symptoms.

Preparing for Stretching

Before we get to the stretching, we recommend preparing for your stretching session so you can stretch comfortably and safely. Tips for stretching include:

Ease into it. Stretching should be done gently and smoothly, traveling from stationary to a position slowly and carefully. Avoid bouncing, which can tear muscles.
Stretching should not hurt. You should not feel significant pain when you stretch. As you move into your stretch, listen to your body and stop before you start to feel pain. Stretching should feel good, not painful.
Wear comfortable clothing. Wear loose clothing that will allow you full range of motion.
Choose an area to stretch that is flat and clean. Choose an area that will be comfortable and well-suited for your activity.
Use padding when necessary. If you are going to be stretching on a hard surface, a little padding can make things much more comfortable.
Hold each stretch 15-30 seconds, and repeat at least 2 times. Holding a stretch lets the muscles elongate, and repeating the stretch improves your results. Repeat the stretch four times for maximum benefit.
Modify to fit your needs. Everyone must work within their limitations. When you try a stretch and you find it is not working for you, try to modify it to suit your needs. You can find modifications to most popular stretches online.

3 Stretches that Are Great For Back Pain

1. Child’s Pose

The name Child’s Pose comes from yoga, where this stretch is often used to begin each session of stretching. Child’s Pose is so popular because it is gentle and effective, and just about anyone can do it.

To do Child’s Pose, get down on your hands and knees. To begin with, place your knees slightly wider than hip-width. Flatten the tops of your feet to the floor, toes pointing behind you. Slowly move your hips back over your feet. Once you have rested your buttocks on your ankles, stretch your arms out in front of you. Feel your lower back stretch out as you hold the pose.

2. Knees to Chest

Lying on your back, use your hands to pull your knees up to your chest, rounding out your back in the process. You can interlace your fingers to hold your knees in position. If you like, hug your knees more tightly to your chest and rock left to right. To enhance the stretch, slowly bring your chin towards your chest.

3. Spinal Twist.

Lying on your back, stick each hand out to the side of your body to create a T shape. Bring the right knee up to your chest while keeping the left leg straight on the floor. Use your left hand to gently pull your knee higher, then pull the knee across your body to the left. Try to keep your right shoulder on the floor. Repeat on the left side.

Contact Us for Customized Stretches for Back Pain

If you are suffering from back pain, please schedule an appointment to meet with our chiropractic team. We can help design a custom stretching plan to help you ease your back pain.

Powering Your Child’s Brain with Movement

Posted on 09.21.20 | Leave a Comment

Years ago, researchers believed that the health benefits of exercise were limited to the body. However, recent research has indicated that regular physical activity and movement can benefit both the body and brain. We’re seeing that movement supplies the brain cells with oxygen, promotes the production of new cells, and aides in creating synapses (connections in the brain).

Why it Matters:

With many schools reducing physical education classes, and even more students moving towards e-learning, you want to be sure to encourage your child to exercise each day.

Movement triggers the release of many chemical substances in the brain that enhance brain function. In many ways, exercising each day is likely to make your child a better student, in many ways!

Brain Function: Movement may protect your brain against degenerative changes.
Stress Reduction: Exercise and movement have been shown to decrease stress and has an antidepressant effect.
Memory: Regular exercise can help memory and thinking in both direct and indirect ways.

Next Steps:

In the past, we may have considered exercise and physical education classes to be a distraction from learning. Now we have come to understand that movement and exercise play an integral role in learning and brain function.

Daily movement and exercise are healthy for both your child’s body and brain. If your child struggles to get enough exercise due to pain or postural issues, schedule an appointment with us today. Our posture and movement assessments are designed to identify abnormal patterns, and our care can help your child feel better so that they can stay active and become the best student possible!

What You Should Know About Sciatica

Posted on 09.14.20 | Leave a Comment

If you have ever experienced a shooting, nerve-like pain down one of your legs, you may be suffering from sciatica. The sciatic nerve can be impacted by a number of different things, including injury and degenerative diseases, that can lead to sciatica. Fortunately, chiropractic can be extremely effective for the treatment of sciatica. You may be able to get relief quickly through regular chiropractic care.

What is Sciatica?

The sciatic nerve is a large nerve that travels from the lower back down both of the legs and into the feet. When pressure is placed on the nerve, such as from a herniated disc, it can lead to the symptoms commonly referred to as sciatica.

Symptoms of Sciatica

Sciatica symptoms include:

Pain in one or both legs
Shooting pain that travels down from the lower back and through the leg and calf
A feeling of electricity down one leg
Burning pain
Pain from a particular movement, or a jolt – like a sneeze
Numbness
Weakness
Severe symptoms can include trouble controlling the bowels and debilitating pain

Causes of Sciatica

Causes of sciatica include:

Misaligned Vertebrae

Misaligned vertebrae, referred to as subluxations in chiropractic, can put pressure on nerves in the spine – including the sciatic nerve.

Herniated Disc

The discs that cushion the vertebrae are made up of a tough outer layer and a softer inner layer. When the outer layer is damaged and the inner layer comes out into the spine, it is referred to as disc herniation.

Often the symptoms of a herniated disc include back pain, as the inner layer of the disc puts pressure on nerves in the spine. A herniated disc can impact the sciatic nerve, leading to sciatica.

Auto Accidents

A car accident can easily damage the spine and soft tissues. An auto accident may cause a misalignment of the spine, a herniated disc, or other injuries that cause symptoms of sciatica.

Sports Injuries

Even the fittest athletes are susceptible to back injuries, which in turn can cause sciatica. The spine and discs can be damaged due to a large impact, repetitive motion injuries, or even twisting the wrong way.

Workplace Injuries

Many sufferers of sciatica do not realize that their workplace activities – including repetitive motions and sitting in one position for long periods of time – can lead to sciatica.

How Chiropractic Can Help With Sciatica

A study cited by the health magazine Prevention found that sixty percent of sciatica sufferers who failed to get relief from other treatments found their symptoms improved after chiropractic care. In fact, they got the same level of relief as those who went through surgery – without any of the serious side effects that so often come with surgical procedures.

Chiropractic is effective for treating sciatica because it gets to the source of the problem – relieving pressure on the sciatic nerve. Chiropractic treatments for sciatica include:

Chiropractic Adjustments

The spinal misalignments that are often the cause of sciatica can be corrected through careful chiropractic adjustments. The chiropractor analyzes the misalignment, then applies specific pressure to the spine to relieve the misalignment. Once the pressure is removed from the sciatic nerve, symptoms improve.

Spinal Decompression

For those whose sciatica is caused by a herniated disc, spinal decompression can bring real relief. Using a specially designed table, the chiropractor can gently stretch the spine – creating space for the disc to heal and pull back from the sciatic nerve.

Get Relief from Sciatica

Please contact our chiropractic team today to schedule an appointment if you are experiencing symptoms of sciatica. We are ready to help you feel better and get back on your feet again.

How Headache Sufferers Benefit From Chiropractic

Posted on 09.14.20 | Leave a Comment

A number of studies have demonstrated the effectiveness of chiropractic care for headaches – which is good news for the 90% of Americans who suffer from headaches at some point in their lives. Chiropractic care is not only excellent for treating headaches, it is also gentle, non-invasive, does not require prescription medications, and is known for being relatively free of side effects.

Chiropractic Care – A Gentle, Effective Treatment for Headaches

Headaches can range from mild to debilitating, and all the stages in between. Some people suffer from headaches only occasionally, while others are constantly dealing with headaches. Unfortunately, standard medical care can only do so much to treat headaches – and the treatments often come with side effects, such as those caused by pain medications.

Chiropractic takes a different approach than traditional Western medicine. Instead of treating the symptoms, chiropractic attempts to get to the source of the problem. Using non-invasive treatments, chiropractic works to help the body heal itself – which it can do surprisingly well when the conditions are right. Chiropractic strives to create these ideal conditions.

Types of Headaches

The two most common types of headaches most people suffer from include:

Tension Headaches

Tension headaches are the most common type of headache. The pain of a tension headache can range from fairly mild to severe. Although some sufferers describe tension headaches as similar to having a painful band around their heads, the symptoms of tension headaches can vary significantly from individual to individual. Symptoms of tension headaches include:

Pain that is constant, not throbbing
A feeling of tightness in the temples, forehead, back of head, side of head or combination of these
Neck pain and stiffness

Tension headaches, as the name indicates, are caused by tension in the body – often in the neck and upper back.

Migraine Headaches

Migraine headaches, while less common than tension headaches, are still a major issue for a large portion of Americans. It is estimated that approximately 13 percent of the population suffers from migraines.

Symptoms of migraines include:

Throbbing pain
Pain is often on one side of the head
Sensitivity to light
Nausea
Vomiting

Migraines are still not fully understood by the medical community. Research has shown what happens in the brain during migraines, and there are a number of triggers that are known, but research is ongoing to determine exactly what is happening and what causes these debilitating headaches.

How Chiropractic Can Help With Headaches

Research has shown that chiropractic can help headache sufferers, particularly those that suffer from tension headaches. There are a number of ways that chiropractic can improve symptoms, including:

Chiropractic Adjustments

The spine and the muscles, ligaments and tendons that surround it are prone to injury and misalignment, which can cause significant tension, nerve pain and associated health issues. Subluxations, also referred to as spinal misalignments, can put pressure on nerves and cause muscles to tighten and even spasm. All of this can lead to considerable tension – tension that can result in headaches.

Chiropractic adjustments realign the spine, relieving pressure on nerves and helping muscles to relax.

Lifestyle Advice

While chiropractic adjustments can do a great deal to help relieve tension headaches, migraines are often most effectively treated through lifestyle adjustments. Changes in diet and avoidance of known triggers are considered the best way to avoid migraines and minimize symptoms.

Chiropractic care includes lifestyle advice to help patients navigate their health issues effectively, including migraines.

Let Us Help You Get Relief

If you are suffering from headaches, please contact us to schedule an appointment. Let our chiropractic team help you get much-needed relief from your headaches!

3 Ways to Lighten the Load of Your Child’s Backpack

Posted on 09.14.20 | Leave a Comment

Does your child’s backpack feel like a 50-pound bag of rocks? You may have noticed that your child struggles to get it on in the morning or may even need help to pull the straps together enough to click the buckle. What’s more, researchers and healthcare organizations are growing more concerned about the effects of this extra weight on your child’s developing spine.

Why it Matters:

It’s estimated that over 60% of children routinely carry backpacks that weigh more than 10% of their body weight. For some children, that may mean carrying a backpack nearly identical to their own body weight!

This is a big deal because researchers have found that carrying heavy backpacks increases the risk of back pain in children by a whopping 50%.

The good news? You’ve got their back.

Ergonomics: Select an appropriately sized backpack. It shouldn’t be wider than their torso or sit more than 4 inches below their waist.
Fit: Use both shoulder straps to balance the weight and ensure that the are snug so the backpack doesn’t hang low.
Packing: Teach your child to place the heaviest items towards the bottom of the backpack and use all the compartments to distribute the load.

Next Steps:

One benefit of the e-learning movement is that digital versions on the computer are replacing many heavy textbooks (though long hours of e-learning have their host of challenges, as you’ll discover next week!).

Most experts agree that a backpack shouldn’t weigh more than 10% of the child’s body weight. Backpacks that are too heavy can lead to back or neck pain, as well as poor posture. If your child has developed poor posture or neck/back pain, let us know. We’d be happy to evaluate their posture and movement to correct any concerns before they become a problem.

How Combining Hiking With Chiropractic Can Improve Your Health

Posted on 09.7.20 | Leave a Comment

No matter what season it is, it’s always a great time to get outside and get active as long as the weather cooperates. Hiking is a great way to enjoy nature while reaping some fantastic health benefits in the process. When you add chiropractic care into the mix, you could find your healthiest you yet!

Benefits of Hiking

Hiking is a great cardio workout that can help improve your blood sugar levels as well as your blood pressure. It can also decrease your risk of heart disease.

What’s more, walking qualifies as a weight bearing exercise so it helps guard against osteoporosis by improving bone density. If you hike on a regular basis, you will find that your weight is better managed, your core is stronger, your mood is better, and your balance is improved.

As you hike, anxiety and stress will melt away. You will look better, feel better, and function better. The good news is, the more you do it, the more benefits you’ll see.

The more you work, the more you can work. As your body gets stronger, you will find that you can go farther and even challenge yourself on some of the more difficult trails. Just the act of moving will make you feel better, but get ready to get hooked!

Add Chiropractic to Hiking for Great Results

Incorporating regular chiropractic care into your life helps keep everything working as it should. When you are backing that care with cardiovascular exercise, you greatly increase the benefits of both.

The exercise strengthens your muscles while keeping you flexible with a better range of motion. Chiropractic supports this by keeping the spine in balance so that the joints all work as they should. When your body is balanced, you don’t have pressure on your joints or muscle groups working when they shouldn’t.

Chiropractic care is also focused on whole body wellness, so your chiropractor may recommend certain lifestyle changes or a special diet to support your hiking routine. If you get hurt, or even sore, from your hikes, chiropractic can help manage the pain or eliminate it completely.

You will heal faster so you can get back on the trail sooner. What’s more, chiropractic will increase your performance faster and your body will work much more efficiently. Combining the two creates a powerhouse that will provide you with fantastic health benefits for a very long time.

Tips for a Great Hike

When you set out to hike, you might feel great and want to get started right away. However, there are some things you need to pay attention to so that you can be sure your hike is productive and safe. There’s nothing like a knee, ankle, or back injury to mess up a great hiking routine. Stick with these tips to avoid any problems.

A good warm up before your hike will improve your performance on the trail and reduce your risk of injury. Take a few minutes to warm up your muscles and stretch a little. Your body will thank you.
Choosing the right shoes will greatly improve your hike. Look for footwear that is supportive, fits well, and allows your foot and ankle to work as they should. You will feel a good pair of shoes all the way up to your back – same as you’ll feel bad ones.
Don’t try to conquer the toughest trail right off the bat. Start slow and work your way up to more challenging trails and longer hikes. For instance, you may want to start on a fairly level surface and gradually work up to areas with uneven terrain or even hills.
If balance is an issue (or even if it’s not), you may want to add poles. They can help keep you balanced but do double duty by providing a great upper body workout.

E-Learning at Home? It’s Time to Look Up!

Posted on 09.7.20 | Leave a Comment

As students worldwide return to school, it appears as though many will be e-learning for hours each day on their digital devices. While our devices can be fantastic tools for entertainment and education, the postural effects are something all parents should be aware of. For many students, e-learning may increase in neck, mid-back, and low back pain.

Why it Matters:

Spending 6 or more hours each day on a digital device can profoundly affect your mental, social, and physical health. Prolonged periods looking at a phone, tablet, or computer can result in “Tech Neck Syndrome.” This forward head posture can place a tremendous amount of stress on the neck (cervical spine) and lead to headaches, back pain, neck pain, and more.

Did you know…

It’s estimated that 50.3% of school-aged children present with posture disorders.
A surprising 41.6% of children experience back pain from prolonged sitting.
Low back pain is the 3rd most common form of pain that interferes with schoolwork.

Next Steps:

Making it a habit to look up (literally!) throughout the day is a great first step in significantly reducing the effects of “Tech Neck”.

Try this: pull your chin back, open your arms out wide, and look up to the ceiling and stretch at least every 60 minutes to help reset your posture and body position.

Remember, if your child is spending every day at their compute, schedule a check-up with us to provide you with a full posture and movement-based assessment so we can identify any potential issues and work together to come up with a plan to reduce their chance of dealing with the effects of “Tech Neck Syndrome.”

3 Benefits Chiropractic Patients Enjoy That Others Don’t

Posted on 08.31.20 | Leave a Comment

It’s no secret that we’re a little biased when it comes to chiropractic care. We believe in it, we’ve seen how great it works, and our many happy patients are a great testimony to how well it works.

Still, there are some nay-sayers who believe that medical treatments are the only way to treat health care concerns and health conditions. While we do believe that medical treatments do indeed have their place, we also know for a fact that chiropractic offers far more benefits, provides faster results for many conditions including pain management, and provides farther reaching care that goes to the heart of the problem instead of just treating the symptoms.

If you’ve chosen to incorporate chiropractic care into your health plan, you’ve made a very wise decision. There are many benefits that chiropractic patients enjoy that those who choose a more medical centric way do not. Here are three great advantages that chiropractic care will provide – and they’re big ones.

1. Chiropractic treats the root of the problem while “the others” only treat the symptoms.

Modern medicine certainly has its place. It has helped many people. However, it tends to be rather short sighted when dealing with many conditions.

Chiropractic, on the other hand, seeks to find the root of the problem, to address the reason the patient is having the problem and correct it.

For instance, if a patient came in with back pain, a medical doctor may prescribe painkillers and invasive treatments. Their goal is to stop the pain.

However, a chiropractor will try to find out why the patient’s back is hurting and address the cause while treating the pain without medications or invasive procedures.

2. Chiropractic is completely natural and noninvasive, “the others” rely on drugs and surgery.

Chiropractic is entirely natural, using spinal adjustments and other techniques, combined with nutritional advice, lifestyle recommendations, and all-natural supplements.

“The others” are more reliant on medications that are often largely synthetic and have unpleasant, even dangerous side effects. Some medications are even addictive. Surgeries and other invasive procedures can leave you with difficulty in mobility and limited range of motion as you heal.

When you visit a chiropractor for your back pain, he or she will not only adjust your spine, they will also talk to you about your daily activities, habits, even how you sleep. They will make recommendations about things you can do to prevent the pain and strengthen your back. It may mean making some changes or doing some special exercises, but your treatment will be tailored specifically to you and your needs.

3. Chiropractic treats the body as a whole but “the others” only treat what’s hurting now.

Medical treatments tend to treat what’s hurting right now but rarely look beyond that to see how the whole body is affected. What’s more, they don’t tend to look at what is causing the problem, treating the body in parts.

This is unnatural and not the best way to combat pain and many health conditions. It may work for a while, but eventually issues in the body will manifest in other areas as well.

For instance, a problem with the hip may manifest as knee pain. The doctor treats the knee but does not address the hip (which is the cause of the problem). Eventually, the hip worsens, and the back, knee and ankle become affected. The hips and other joints on the other side may also become affected as the body tries to compensate.

Chiropractic treats the body as a whole, not as parts. It finds the cause of the problem and addresses that while also treating the part that is in pain.

Chiropractic also looks at lifestyle, diet, habits, even relationships so see where you could have stressors or things that could be posing a risk to your health, making your condition worse or more difficult to treat.

How the Armed Forces Benefit From Chiropractic

Posted on 08.31.20 | Leave a Comment

Members of the military put their bodies through tremendous stress every day, both physical and emotional. Add to that injuries that gamut from minor to serious trauma and you have a strong case for chronic pain. Often, this pain affects our veterans and soldiers on a daily basis, interfering with their normal activities and impacting their ability to perform their regular daily tasks. All too often, doctors will dismiss the pain as “something you just have to live with” and write prescriptions for narcotics that impair and incapacitate the patient. There are better ways to manage a good bit of the chronic pain that members of the military live with each day. We’ll explore one way, mainly chiropractic, in today’s article.

Chronic pain and members of the military

The regular demands of being a soldier, coupled with the stress that is prevalent, particularly among active duty military personnel, can create a perfect storm of sorts for chronic pain. When they are advised to tough it out or arrive at that option on their own, they usually do not get the medical attention they need. This can lead to exacerbation of the issue, compelling the soldier to seek treatment only when the pain is severe, or the condition is serious.

Single event trauma is all too common in this arena and plays a large part in the pain they experience, as does surgeries to correct injuries or trauma. However, the cumulative stress can have a detrimental effect on not just the condition and the pain, but the patient’s perception of the pain. In other words, it can cause them to experience the pain more acutely and have greater difficulty in managing it.

These issues are a part of the military and they aren’t likely to change. A chiropractor can help military personnel manage their pain, prevent injury, and regain flexibility and range of motion. It can be the solution that makes all the difference.

Using alternative treatments to combat an epidemic

Right now in the United States, opioid abuse has become an epidemic, yet doctors can rarely find viable alternatives that don’t have the dangerous and uncomfortable side effects – and that are not addictive. In truth, painkiller use is a growing problem with veterans and active military alike, mainly due to issues with substance abuse.

While their medications do relieve pain, the cost is just too great in many cases. Many people who take these pain pills report that they would live from pill to pill, their lives revolving around their next dose. That is why chiropractic is such an attractive option.

Chiropractic and PTSD

Post-traumatic stress disorder (PTSD) is a common condition among active military and veterans. Studies have found that complementary and alternative medicine (CAM) is very effective in treating PTSD.

Matter of fact, chiropractic care has received very high marks in this area. Typically, it involves combining chiropractic with some conventional approaches in an effort to bring relief to the patient.

Through specific spinal manipulations called vestibular rehabilitation treatment (VRT), the body is brought back into balance. This technique has been proven very effective among individuals who have brain injuries that are combat related. In one study, patients who received VRT for two weeks reported a significant decrease in PTSD symptoms, including depression and anxiety.

Chiropractic care for chronic pain

Chiropractic care is a highly effective way to manage chronic pain and help speed healing from injuries. It is safe, non-invasive, and does not require any medication.

The chiropractor will use specific spinal adjustments and other techniques to bring the body back into alignment. A balanced body heals faster and experiences less pain.

The patient may also receive recommendations regarding lifestyle changes and dietary advice from their chiropractor which can help speed up the results and bring them to a place of less pain or no pain much faster.