Tag Archives: Adjustment

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simplify your health

Simplify Your Family’s Health

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Life is not complex.  We are complex.  Life is simple,
and the simple thing is the right thing.
– Oscar Wilde

Minimalism can provide many benefits to your life, be it less stress, more money or more time. What many people don’t realize is that it also applies to your family’s health and well-being. We are often told we couldn’t possibly figure out how to improve our health on our own, that it is a very complicated process. The truth is – it isnt.

If you follow these simple yet essentials tips your family’s health will improve, without leaving you overwhelmed (or broke!).

Move your body in a way you enjoy.

Traditional “exercise” is not mandatory. Sure, you can join a gym if you’d like but it’s not necessary – and the downside is your children can’t exercise with you. So, instead – why not walk more?

It’s that simple. Move your body way more than you currently are and your health will improve. Walking is a refreshing alternative to complicated aerobic routines and overpriced gym memberships –  it’s free, enjoyable and already a part of your everyday life. Plus, the whole family can be involved – even the dog!

The benefits of walking are endless – so let’s just name a few: it helps prevent and reduce the severity of chronic disease (like high blood pressure and diabetes), it also improves mood and mobility. The best part about these benefits is that it doesn’t take much time from your day to achieve them. Thirty minutes a day is where we see start to see great health benefits.

Besides these health benefits – there’s also quality and uninterrupted time as a family: Being outdoors and breathing fresh air promotes a sense of calmness that can lead to bonding time and better conversations. In addition, you’re leading by example -setting a great example by modeling good healthy exercise habits that can reap future benefits in a child’s attitude towards exercise and fitness.

If walking isn’t your thing – do something else. Hiking, pillow fights, dancing to music, bike rides, jumping on the bed, whatever your kids enjoy – anything to get your family moving.

Eat Clean

This one truly is simple – research has proven what matters most: make sure your diet consists mostly of real, minimally processed foods.

To successfully implement this into your life remember we often eat what’s convenient, and if you buy it and keep it in the house, you’ll eat it – so don’t buy it in the first place. The following are some basic ground rules to follow when eating clean. Eat more organic and/or local fruits and vegetables, and remember the fresher the food, the more potent the nutrients. Drink more pure filtered water (Divide your weight by 2, aim to drink that number in ounces). Eat a handful of raw nuts/seeds everyday. When it comes to meat and dairy – choose products where animals live as close to their natural state as possible -free-range, cage-free, grass-fed, raw milk etc.). Lower your intake of inflammatory/mucus producing foods (dairy, sugar, wheat) and instead aim to eat more raw foods that contain powerful enzymes and phytonutrients (try juicing).

You can even involve your children by letting them help make a green smoothie; this can be any combination of several greens, avocado, coconut oil, and a little fruit. They deliver great nutrient-dense antioxidants and phytonutrients from vegetables with the fruit added to sweeten and lessen any bitterness from the chard, kale and spinach. They taste great and your children will learn about new foods and become more comfortable in the kitchen. Just remember the 3 main ingredients should be plants, fat, and protein (not all fruit/sugar).

Make Sleep a Priority

Sleep is often the single most undervalued behavior in our lives—and yet it is the one with the most immediate power to improve our lives in every waking moment. Getting a good night of sleep is one of the cornerstones of health, your body needs this time to repair and heal. Research shows that inadequate sleep can have disastrous effects on your weight loss efforts, impair your concentration, and weaken your immune system.

When it comes to bedtimes – the earlier is truly the better. Now, I know early bedtimes may not be possible with some families’ schedules, which is totally understandable. But for those who can do it – I strongly urge you to try.

Research consistently shows that putting kids to bed early is beneficial for their physical, emotional, and cognitive development. Not only do kids tend to sleep more when the lights go out sooner, but they also may get a greater proportion of restorative sleep, too. Early kid bedtimes are also great for parental sanity. Sipping a glass of wine in silence? Snuggling up with your spouse to watch a grown-up movie for once? It’s really quite lovely.

In addition- sleep that happens earlier in the night tends to be more restorative than sleep that takes place later at night and in the early morning. So putting your kid to bed early may ensure that a higher proportion of her sleep is the extra-restful kind. And well-rested kids behave quite differently than sleep-deprived kids.

When kids (and adults) are sleep-deprived, their bodies release hormones including cortisol, adrenaline, and noradrenaline, which give them a second wind at bedtime and also make it harder for them go back to sleep early in the morning.

If sleep is an issue it’s worth noting – if you follow the other tips we mention here (walking more, eating cleaner, and getting adjusted) – your sleep will most definitely improve.

Remove Interference

Chiropractic care can literally change your family’s life, and enable you to live a pain-free life full of energy and vitality. That’s because chiropractic adjustments help reduce or eliminate pressure on your nerves—the same ones responsible for your everyday bodily functions. Chiropractic will help eliminate pain and inflammation, reduce fatigue, and restore normal balance and nerve flow to all your organs, giving you the energy, drive and peace of mind to go out there and live life the way it was meant to be lived.

Your child’s spine is affected by a multitude of things: starting with birth, leading to crawling/walking and slips and falls, to backpacks, texting, and computers as they grow older. If statistics are what motivates you – consider this – in the US alone, over 200,000 children are taken to hospital each year to have playground injuries assessed. Other likely times that our children will become misaligned include learning to ride a bike, sporting activities or hobbies, and minor or major car accidents.

The expertise of the chiropractor is in checking the child’s spine for misalignments that impair nervous system function therefore affecting overall body function. By removing the interference to the nerves, many of these conditions can improve and/or resolve naturally – without drugs or surgery. Regular chiropractic check ups are a key component in growing healthy kids.

Focus on the lifestyle, not the goals.

Strive to make eating well and moving your body in an enjoyable way part of your family’s daily life. Enjoy the journey and do these things for the right reasons – and you’ll improve your health, fitness and quality of life.


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5 Tips for a Healthy Thanksgiving

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healthy thanksgiving

Whether you’re hosting Thanksgiving this year, or simply showing up to eat, the holiday’s can be stressful for the health-minded individual.  The good news: We’ve got 5 excellent tips to keep your holiday the way it should be – filled with family, relaxation and health!

 

1. TURKEY TROT: Start your day off with a brisk fall walk (or run!). Starting your day with exercise is a great way to boost your confidence and keep your health at the forefront of your day (chances are there is a 5K kicking off first thing in the morning in your neighborhood). It’s also important to have some non-food related activities planned (after dinner walk, playing catch, etc.) instead of eating as the sole entertainment.

2. ADD GREENS: Get some color on your plate! Adding delicious, colorful salads and leafy greens to the table before and in addition to turkey time will satisfy your body’s craving for nutrients and prevent over-eating during the main event. Use caution around the junk carbs that your family may push on you – like stuffing, dinner rolls, and pies.

3. SHOW SUPPORT: Support others who are practicing healthy habits during the holidays- don’t sabotage your family or friends by guilting them into over indulging. Be thankful and grateful for what you do have in your life and share with others.

4. DON’T STRESS: No matter how many quality ingredients you put on the table, if you’re weighed down with STRESS during the holidays, you’re not functioning at optimal health! Adjustments help you to better adapt to the stress of the holiday season.

5. DRINK UP: Don’t get too excited – we’re talking about water, it’s important to balance any alcohol intake with water consumption. Plus, staying hydrated is one of the best ways to keep from overeating.

Happy Thanksgiving from True Health Family Chiropractic!

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The 5 Most Common Chiropractic Questions

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The 5 Most Common Chiropractic Questions

As a structural chiropractor – there are certain questions that I’m asked several times a week, every week – either by patients in the office, or by email, or at a party/function on the weekend. This post aims to answer the 5 most common questions I get, along with some sources when applicable so you can do some further research of your own.

1. “What kind of mattress should I be sleeping on?”

This is one I hear all of the time, and as much as I wish that there was ONE perfect mattress that worked for everyone – there just isn’t. However, what we do know is that a mattress that is more on the firm side is best. Any sagging often undermines mattress comfort and structural support. In fact, results of a recent systematic review show that a medium-firm mattress is optimal for promoting sleep comfort, quality, and spinal alignment.

2. “Once you start getting adjusted, do you have to keep going for the rest of your life?”

In our office, when it comes to the correction of your structural abnormalities – once we have reached our goal, you’re given a couple of options in terms of protecting what we have worked so hard to accomplish. While the structural corrective exercises that were prescribed will continue to help, most of our patients opt to come in once in a while, get checked, and if need be – receive a structural corrective chiropractic adjustment. There is no obligation to continue care, BUT to most patients, it makes sense to keep things in check with periodic visits.

3. “Is It bad to crack your own __________ (neck,back, hip, etc…)?”

Yes. It amazes me that someone would think it’s a good idea to self adjust it. It’s not the sound that is the problem (which comes from tiny gas bubbles within the fluid that lubricates your joints), it’s the way the thrust affects your spine. Self-manipulation, while a temporary rush and feel-good sensation, can create hypermobility and long-term structural problems.

In addition, people who self-manipulate tend to do it several times a day, every day. This causes ligaments to stretch and eventually become less stable – not a good thing when it comes to movement. This instability not only affects the mechanics of the spine, but also can predispose you to an injury.

4. ” Why would a baby/toddler/child need an adjustment?”

The primary reason is that the birth process is physically demanding for babies. A typical birth can place 60-90 lbs of force onto an infant’s head and neck. While most children are okay, these shifts have been associated with colic, constipation, sleep issues and trouble feeding. Early check ups can help prevent structural shifts from becoming a chronic problem.

In our office, we’re fortunate to have referrals from some excellent pediatricians and midwives who pick up on these symptoms and choose to recommend a safe, non-drug approach. We use very gentle corrections which help the child be more comfortable, typically after a handful of visits. It’s our experience that children who get adjusted often nurse better, are more comfortable, have regular bowel movements, sleep better, and have a stronger immune system.

5. “Are neck adjustments dangerous?”

In the past 10 years, you may have heard or seen billboards, ads, or words from doctors talking about the relationship between “spinal manipulation and stroke”. The truth is that chiropractors DO NOT cause strokes. People have strokes, are in pain, and end up seeing a doctor or chiropractor. This is not my opinion, a well designed study 5 years ago helped put this concern to rest. It showed NO ASSOCIATION between a visit to a chiropractor and a stroke. It studied thousands of people making over one million visits the offices of both chiropractors and medical doctors.

In a study of 19,700 patients and 50,000 adjustments, the most common reactions have been mild soreness, light headedness, and a minor tension headache after the first adjustment. More intense reactions were very rare and not specifically tied to the adjustment. Of course it can be easy to fall into the trap of what you might see in an article online or hearsay from someone who may not know any better (and may have ulterior motives). However, given the facts and applying a little common sense, I think you can see that chiropractic might be one of the safest forms of healthcare you may ever have the chance to experience.


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One Size Does Not Fit All

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one_size_does_not_fit_all

There is no “one size fits all” in our practice.

As a Structural Chiropractor, my responsibility is to to look beneath the symptoms, and address the primary cause of your condition. If we can correct a structural issue and create changes that will not only eliminate the patient’s pain but also improve their overall quality of life, then we would be negligent not to do so.To simply address the pain, is like cutting the heads off all the dandelions on your lawn, and hoping that the dandelions will never return. For some patients, that means a few weeks of adjustments – for others, it could mean months.

The reason that we conduct such a thorough examination on the first visit – using only objective measurement – is so that we can recommend to the patient, exactly what they need. Your spine is the foundation of your body, and all of the organs, muscles, and connective tissue are built around it. Our job is to reset your body in such a way that will counter some of damage that is often discovered during the examination. This will allow the body to heal, thus leading to reduction, and hopefully elimination of any secondary conditions.

Using the findings from examination, we determine how to specifically make the appropriate corrections to your spine. Rest assured, at True Health, you will always get customized chiropractic care based on YOUR individual needs.


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New Insight on Headaches

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Headache

Headaches are a secondary condition almost everyone can attest to experiencing. But why are they so common?

Headaches are the number one reason for purchase of over-the-counter drugs. Understandably, these medications offer a temporary solution to get through the day, which is sometimes necessary in this fast-paced world. Unfortunately, it does not take care of the cause of the headaches.

There are four main types of headaches: tension, migraine, cluster and rebound. Tension is the most common, accounting for 90% of all headaches – these result in contraction of the muscles in the neck and skull, and are due to stress, poor posture and Anterior Head Syndrome (AHS). When it comes to migraines, there are often known triggers, such as dehydration, caffeine, red wine and chocolate – but avoiding these may not always help. We are now realizing why: many migraine sufferers have headaches that stem from the nerves in the neck.

A recent article at CBS News explains what structural chiropractors have always known – dysfunction in the joints of your neck (a structural shift) can irritate nerves and lead to all sorts of symptoms (including migraines). Dr. Houman Danesh of Mount Sinai Hospital explains, “Essentially the joints start rubbing against each other, and that irritates the nerve that goes from the back of your neck to the back of your head, and can offset and trigger a nightmare.”

“Essentially the joints start rubbing against each other, and that irritates the nerve that goes from the back of your neck to the back of your head, and can offset and trigger a nightmare.”

Medicine is now starting to recognize the science behind chiropractic. The difference is the medical answer to this is to inject anesthesia into the area and temporarily reduce symptoms, which can help BUT it can also lead to further degeneration and damage of the joint since it’s not addressing the underlying cause – a structural shift in the spine.

Wouldn’t it make more sense to just restore normal function to the shifted segment of the spine and alleviate the nerve irritation causing the symptoms? Good news – that’s what we do everyday at True Health through a specific, gentle chiropractic adjustment.


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