Month: March 2017

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What To Look For in a Pillow

Nothing starts your day off better than getting a good night’s sleep. And sleeping with the right pillow is key.

But think about it – when you bought your mattress, you probably put a considerable amount of thought into the purchase. Things like size, material, comfort and cost were considered – and it most likely was not an easy decision. But when was the last time you gave your pillow the same thought?

While comfort plays a big role in how we choose the perfect pillow, there’s more to consider, especially when coming from someone like myself – namely support and alignment of your neck and spine. A lot of people think pillows are designed just for your head, but really a pillow needs to be designed to support your neck. Just like sleeping in the wrong position – if you’re on the wrong pillow, you can actually end up with an injury (like a pinched nerve).

The following four tips will help you get the right pillow and a  great night of sleep:

1. Thickness

You always want your neck to be in a neutral position when you are lying on your pillow. If it is not in a neutral position it can irritate the muscles and nerves in your neck causing you to wake up with a possibly sore neck, headaches, numbness and tingling, and worse. No matter what avoid buying a pillow that is too big or too small for you. So how do you do that?

First, when you lie down in your favorite sleeping position, you’ll want that pillow to fill the gap between your head and your shoulders. Then, you’ll want to take a look at your posture. If you’re lying on your back with your head on the pillow, your ear should be in line with your shoulder, not in front or behind it. If you’re lying on your side, your spine should be close to horizontal; your head shouldn’t dip down or be propped up too much. If you’re stomach sleeping (TIP: Don’t) – you really don’t need to use a pillow.

2. Material

Because comfort is highly subjective, the material of your pillow is largely up to you. The key here is the right material that works with you that keeps you comfortable but also in proper alignment. Whatever you choose be sure the pillow is firm enough to stay a consistent shape. With some materials you will often wake up with the side you generally sleep on becoming almost flat. With the pillow being consistent in shape it allows you to retain a proper sleeping and neck position all night long.

No matter the material,  a pillow is likely to begin losing it’s shape and support within about two years, when it’s a good idea to purchase a replacement. And considering the dirt, oil, dead skin cells and dust mites that can accumulate in your pillow, you might want to replace it even more regularly, anyway.

3. Shape

There are many different shapes of pillows, from your classic that looks fluffy, to the more complex and contoured. The truth again is that it really depends on your sleep position as to what shape you need your pillow to be. If you sleep on your back, you’ll need a thinner pillow, so your head and neck remain neutral and isn’t thrown too far forward. A cervical curve in the lower portion of the pillow would also be beneficial to promote the normal curve of your neck. If you sleep on your side you’ll need a firmer pillow to fill in the distance between the ear and outside shoulder – and a cervical curve would not be necessary.

Side Note: At True Health, we offer the Proper Pillow to our patients because it is the only pillow that I’ve found that allows you to sleep in proper alignment for both back and side sleepers.

4. Cost

Just because a pillow has a million features does not mean it is the right pillow for you. With that being said, when it comes to the price tag, anything $20 or under is probably cutting corners somewhere. A mid-range pillow is more than sufficient – and will probably run you $40 to $80, while anything over that mark is high-end luxury and you’re probably paying for marketing and packaging more than comfort.

 

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The Genetics Excuse

A lot of people that I come into contact with truly believe that within their family history lies their fate. In other words, because in their family history there are instances of  heart disease, arthritis or cancer, there is nothing that they can do to prevent themselves from getting these diseases.

While it’s true that some of us carry genes that make us more susceptible to cancer, heart disease,and diabetes just to name a few, it is also true that for these genes to cause disease, they must be turned ON. In fact recent research has shown that genetics contributes only about 30% to disease susceptibility while an individual”s environment contributes upwards of 70%. So, as long as these genes are turned OFF, you are safe.

Now, you might be asking yourself, what is it that turns these switches “ON”?

The answer is several factors contribute:

  • STRESS
  • PHYSICAL TRAUMA
  • ENVIRONMENTAL TOXINS
  • NUTRITION

At True Health, we address all of these factors with our patients from the initial visit. Through specific chiropractic adjustments, we correct and restore normal structure/function to your spine and nervous system resulting from years of repetitive stress, tension, and countless traumas. Through our purification program, we eliminate toxins stored in your body from the air that we breathe, the food that we eat, and the water that we drink. And finally, we offer easy to implement nutritional advice and high quality whole food supplements.

The truth is that our genes are being changed moment by moment by the environment of our thoughts and feelings as well as the environment of our families, homes, work, friends and where we live. We assign mental and emotional meaning to facts that are as important to gene activation as the facts themselves. Even the thoughts you are having about the coming week are wired into your brain and act as stimulus for genetic expression.

Environmental changes that make it easier for people to overeat, and harder for people to get enough physical activity, have played a key role in triggering the recent surge of preventable disease. So, if we become more aware that our environment – the physical, social, political, and economic surroundings – greatly influences how much we eat and how active we are. We can continue living our life the same way, or we can make a change now to ensure good health for years to come.

The Bottom Line

What science tells us is that healthy environments and lifestyles can counteract any gene-related risks.

What you can do:  maintain normal structural alignment coupled with a healthy lifestyle so that your body is the best it can be to throw off potential illness.