7 Foods to Boost Your Mood
While many doctors are quick to take out the prescription pad, I prefer finding natural ways to boost mood and energy. Nearly 14.8 million American adults are affected by a depressive disorder. One natural way to boost mood and energy levels is to change what we are feeding our bodies. In addition to this, exercise, chiropractic care and other natural remedies have lead to vast improvements in thoughts and behaviors.
Here are 7 foods to start working in to your diet today!
1. Mussels
Vitamins and minerals (or lack thereof) are often contributing factors to our mood. Mussels have more naturally occurring B12 than most other food sources. B12 is known to protect the brain by preserving the myelin sheath which insulates the brain and helps you stay sharp as you age. Other mood balancing nutrients present in mussels include zinc, iodine and selenium. These nutrients help balance the thyroid and keep hormones steady.
2. Swiss Chard
If you feel like your energy level is lacking, make a meal with swiss chard. It tastes great in a salad or sauteed alongside a healthy meal! The reason that swiss boosts energy is that it is filled with magnesium. This nutrient is responsible for promoting biochemical reactions within the brain that result in an extra energy boost.
3. Chocolate
This is one mood boosting food that many of us already love! While the key to everything is moderation, chocolate (specifically dark chocolate) has a positive impact on mood. According to research, eating 1.4 ounces of dark chocolate daily for two weeks can reduce cortisol (the stress hormone) thanks to it’s antioxidant levels.
4. Fish
Omega-3s are a great way to boost your mood naturally. In fact, our bodies do not produce them on our own and often many people supplement with fish oil or by eating fish to take advantage of this nutrient. When ingested, levels of both dopamine and serotonin increase in the brain.
5. Saffron
This spice is specifically helpful for women who are expressing the symptoms associated with PMS. Saffron has been found to produce results similar to those associated with the prescription anti-depressant Prozac.
6. Greek Yogurt
Studies have found that lack of calcium can manifest itself in the body in forms of anxiety, decreased memory, slow thinking and depression. Greek yogurt is packed with calcium and can be a tasty addition to a meal or a simple, healthy snack.
7. Coconut
The scent of coconut has been associated with a slower heart beat and a reduction in the bodies natural “fight or flight” response. Inhaling the scent of coconut has been found to lower blood pressure as well.
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The Mental Health Benefits Associated with Chiropractic Care
Most often people associate chiropractic care with lessening the aches and pains of daily life. These may be caused be frequent exercise, sitting at a desk all day, a past car accident or countless other injury producing events. But what if that main cause of your daily pain isn’t physical but mental? According the the Anxiety and Depression Association of America, major depression at any point in time impacts roughly 3 to 5 percent of all people and there is about a 17% lifetime risk of a person developing this condition. Additionally, roughly a half of all those diagnosed with depression also suffer from anxiety.
While medications are most often prescribed for anxiety and depression, many prefer to take the route of holistic healing. When it comes to my patients, I have worked with many suffering from mental health issues and the results speak for themselves. But how could chiropractic care most associated with physical pain help emotional healing?
Here are some interesting facts regarding how chiropractic care can help with mental health as well.
Study Results from the Journal of Upper Cervical Chiropractic Research
A study designed to test the correlation between chiropractic care and its impact on mental health was published in the Journal of Upper Cervical Chiropractic Research on June 20, 2013. This study cited prior research that showed of the 2818 patients undergoing chiropractic care, 76% reported an improvement in their mental/emotional health. Additionally, these 76% also reported positive changes in stress and increased life enjoyment in the months after receiving chiropractic care. Similar findings have also been reported in the American Journal of Psychiatry. So how can having a properly aligned spine impact your mental health?
How Chiropractic Care Improves Mental Health
Decreases Mind-Clouding Pain
One reason that chiropractic care can help mental health is be decreasing any physical pain that may be clouding the mind. As anyone with chronic pain can attest to, this discomfort can have a serious impact on mood and mental health. As the spine becomes aligned and pain decreases, anxiety and depression sprouting from pain are proven to lessen throughout treatment. This was further illustrated by a study of participants complaining of anxiety or depression who underwent 12 sessions of chiropractic care. As a result, muscle tension decreased and mental clarity increased as well.
Decreases Chronic Pain, a Common Cause of Depression
When chronic pain is a part of your daily life, not only is it hard to focus but suddenly you are no longer feeling well enough to be social and take part in activities you once loved. Studies have proven that depression occurs at a rate of three to four times higher in those with chronic pain when compared to their healthier peers. The cycle of chronic pain and depression can continue on and on unless it is broken. Regular chiropractic adjustments have proven to decrease pain, depression and anxiety and allow for a healthier (mentally and physically) existence.
Changes Misalignments Which Impact the Nervous System
Our moods are regulated by our body’s chemistry. This chemistry in your organs as well as your brain is all regulated by the nervous system. Misalignment of the spine (specifically the first, second or third vertebrae) can cause pressure in the area of the brain steam which can cause interference neurologically and chemically. Often people turn to medications that are used to alter their brain chemistry but those looking for a non-medication therapy often find that re-aligning these vertebrae can do wonders for their mental state.
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Exercise Modifications for Athletes With Lower Back Pain
Many of my regular patients are athletes and exercise enthusiasts. Some play professional sports while others routinely attend cross-fit classes, dance or aerobics. Unfortunately, regardless of the particular exercise routines, many come to me with complaints of lower back pain. For these athletes exercise and pain go hand in hand. If you take notice of those movements which are causing you discomfort, however, you can easily modify them so that the pressure is taken off your back. By doing this, you can allow yourself to heal (and prevent further injury) while I help to get you back in alignment.
Here are some common exercises that you can modify to reduce the impact on your spine.
1. Exchange Back Squats for Front Squats
While squats produce great results they can also cause back strain if done improperly. Of course, there are modifications (which I will get to in a moment) but first and foremost, remember this – whenever you do a squat, be sure to keep your back flat. If you over-arch or round your lower back, you are putting serious pressure on your spine. Try and keep your back as neutral as possible anytime you do a squat exercise. This may eliminate a majority of the strain you have been feeling. If this still doesn’t seem to help, there are other ways to exercise these muscles without causing further damage.
The most common type of squat many lifters do is the barbell back squat. Even when done correctly, there is still a high risk of injury. Changing to a front squat can actually yield great results with far less pain for many athletes. In fact, the activated muscles are the same as those used in the back squat. If you aren’t sure how to do a front squat on your own, be sure to ask your trainer but it looks like this.
2. Keep Ab Exercises Low
Full situps can cause strain to the lower back. You can get some great ab definition by keeping your movement lower when activating the muscles. Try decreasing the height you come up when doing a situp or crunch. Lie on your back so that you have the full support of the floor and bring your knees into your chest. Raise your head and neck up slightly (supporting with a rolled towel if necessary) and hold this position while pulling your belly button toward the floor. Repeat this several times.
3. Switch out the Leg Press for a Ball Squat
If the leg press is done improperly, the spine may become compressed and cause lower back pain and strain. In some cases, even if the exercise is done as instructed injury can still occur. If you want to work these same muscles without causing excessive strain you can try the ball squat instead. This will engage those same muscles with less risk of inuring or re-injuring your spine. That’s because the type of resistance and the position of your body are entirely different during the ball squat than they are in the leg press. Through the use of a stability ball, your back with have proper support. Talk to your trainer about modifying your program if the leg press is causing issues for you. Here is what it looks like .
4. Avoid Jumping Fully Off the Floor
Many cardio exercises like jumping jacks, jump squats etc. require both feet to come up off the floor. If you are finding that these movements are causing you pain then be sure to keep one foot on the ground at all times. You can make the same motions you would if you were jumping but simply step instead of hop.
The good news is that any trainer who is well educated in what he or she does will be able to modify your exercise routine to accommodate for your injuries. In fact, becoming inactive as a result of lower back pain can lead to even larger issues so keep up the exercise (as long as the injury is not too severe). Strong core muscles are effective in reducing back pain and injury and building your overall strength will also ensure your health for longer. With this in mind, simply look at these modifications as a new challenge and always, ALWAYS listen to what your body is telling you when you work out. There is a difference between fatigue and pain so be sure not to ignore important indicators that an injury is occurring.
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Chronic Fatigue Syndrome – How Chiropractic Care Can Help
It’s not uncommon to feel tired every now and again, after all most of us lead very active and busy lives. What is uncommon however is extreme fatigue that can be debilitating and can’t be explained by any underlying condition. This is the little know illness called chronic fatigue syndrome (CFS).
For some people, this may only last a few months, for others a few years. In many cases the symptoms come and go over several years.
While the exact cause of chronic fatigue syndrome is largely unknown, the wide range of theories spans from a viral infection to perhaps periods of excessive stress. Many sufferers report feeling joint pain and difficulty sleeping. These (in addition to many other symptoms) often lead to irritability and moodiness.
Symptoms include:
Fatigue
Loss of Memory or Concentration
Sore Throat
Enlarged lymph nodes in armpits and neck
Unexplained muscle pain
Joint pain that has no redness or swelling
Headache
Restless sleep
Exhaustion that lasts more than 24 hours after mental or physical exercise
Typically most patients suffering from CFS will seek the diagnosis of a general practitioner or specialist and then often head to the chiropractor secondarily in search of relief. What makes chronic fatigue syndrome a tricky condition to diagnosis is that there is no test that will give you a definitive answer one way or another. Once other potential health problems have been ruled out however, it’s time to look for ways to bring back energy and keep symptoms at bay.
For many with CFS, this is where chiropractic care fits in.
Spinal alignment leads to energy conservation
Often patients naturally see an increase in their energy once their bodies begin to be properly aligned. Any misalignment can cause the body and it’s necessary systems to not function at their peak. When this happens, we experience a whole variety of issues ranging from back and neck pain to fatigue. This is one reason that patients suffering from CFS often find some relief during regular chiropractic adjustments.
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What is Whiplash and How is it Treated?
We are all likely familiar with the term whiplash, often in the context of the aftermath of a car accident, but there are many other ways this condition can happen.
What is Whiplash?
Essentially the term ‘whiplash’ is nothing more than neck strain. However, this neck strain can range in severity and is not always the result of a car accident – athletes often suffer whiplash as a result of collision on the field. A neck strain is identified by injured muscles or tendon. This differs from a sprain because a sprain occurs when the ligaments are actually torn.
You can basically suffer from whiplash any time your head is rapidly thrown back, resulting in hyper-extension. The cervical spine may also be injured as well depending on the source and severity of the impact.
How do I know if I Have Whiplash?
You might think that if your neck suffered this type of injury you would know right away. While this is true in some cases, other times it may be hours or even a day or two before the telltale pain begins. Some of the most common symptoms of whiplash include decreased range of motion, tightness, pain or knotted muscles in the neck. You may also experience headaches near the base of the skull with pain that moves to the forehead. The pain may increase with motion.
It’s important to also be aware that you could have a concussion as well. Often these two injuries can occur together. If you have hit your head, it’s best to not take the wait-and-see approach and to visit your doctor right away.
What if I do Have Whiplash?
The good news is that most people will recover from whiplash completely as long as it is treated correctly. Because I prefer a more natural approach to healing than to simply medicate, I think that using ice (and later heat) along with rest and realignment can help you heal properly. Each case of whiplash is different and while chirporactic care can improve some cases, there are others that simply require rest. I take each patient on a case my case basis and only apply my care if necessary.
As far as at-home care goes, in the two to three days after injury, you will want to use ice for about 20 to 30 minutes every 3 to 4 hours. After these two to three days, you can switch to moist heat.
It’s important to take the time to allow your neck to heal.
Depending on the case, the neck pain should decrease within a few days. In more extreme cases it’s likely that the pain will last for weeks.
Whiplash Prevention
While there is no way to avoid having an accident, there are a few ways that you can help prevent neck injury. Be sure that your headrest in your car is adjusted correctly so that it goes to at least the top of your head. This way, if you are in a accident, your head will not snap back as far. Also, build up your neck muscles with strength exercises so that your neck will be both strong and limber. If you have a desk job, it’s important to get up stretch and move your neck around several times a day.
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Why Chiropractic Care Helps Athletic Performance
Whether you are a professional athlete, crossfit enthusiast or the occasional Zumba fan, chiropractic care can help improve your athletic performance in leaps and bounds.
As a chiropractor, I see a range of athletes daily with a variety of medical and health concerns. Both mental and physical stress can have a large impact on the body and by keeping the spine in alignment, you are better equipped to handle these bumps in the road.
Chiropractic adjustment can also be beneficial for maintenance, even if you are not feeling the symptoms of a particular ailment.
Headache Relief
Many athletes complain of headache every now and again. When you picture contact sports like football and hockey, this may come as little surprise. Studies have found that 60 to 90 percent of all headaches are the result of neck (or facet joint pain). In most of these cases, pain can be immediately relieved through chiropractic adjustment.
Shoulder Injury Improvement
In addition to physical therapy, many athletes with shoulder injuries also come and see me for adjustments. Often when injuries occur and muscle damage or strain results, the alignment of the spine is neglected. If you are favoring a sore area of your body for example, you may be causing other injuries to the body by compensating.
Pain and Swelling Reduction
A common technique used by chiropractors, including myself, is ‘The Kinesio Taping Method.’ This is used commonly for athletes who have tires muscles, muscle pain or swelling and provide relief for muscles that are constantly in use. This non-restrictive taping method allows a full range of motion while providing support and stability to the muscle.
Improved Mobility
Frequent adjustments allow the body to move in every way intended. Often when we have subluxations, our muscles cramp and become less flexible as a result. Frequent adjustments result in improved mobility which can drastically improve the quality of movement on and off the field.
Tennis Elbow Relief
Studies show that nearly 50% of all tennis players suffer from the condition commonly known as tennis elbow. Fortunately, these cases can be improved through joint manipulation and chiropractic care.
Injury Prevention
While of course some injuries can’t be prevented, many can be with routine chiropractic care. For those who are not properly aligned, muscle tone is often asymmetrical from one side of the body to the other. By having one side that weaker than the other, injury and strain is more likely.
Promote Faster Healing After Injury
Keeping the body in natural alignment will reduce strain and pressure on injured joints. Often when misalignment occurs on top of an injury, healing is delayed since the body tells itself to go in to protection mode. This is why athletes commonly suffer from a condition known as splinting where the muscles around the injury grow overly tight to try and protect the area.
Improved Nerve Communication
When misalignment occurs, the ability for nerve communication from the brain and spinal column to other parts of the body may be hindered. If this is occurring, often athletes will complain of numbness, weakness or tingling in certain areas of the body.
Improved Balance
Balance is essential for all forms of sports. Dizziness is a common result of subluxation in the spine. Athletes who are frequently adjusted are better balanced and therefore, better able to perform in competition.
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Why Working a Desk Job is Hazardous to Your Health
While most of us can recall the moment we receive an instantly painful injury (stubbing a toe, slipping on ice), those suffering from chronic pain have more difficulty pinpointing the exact cause of the discomfort.
What if I told you that two things you do on the daily might be causing your pain…two things totally unavoidable?
Believe it or not, sitting and standing can lead to a whole slew of ailments if your posture isn’t correctly aligned. If you are one of the millions of people who sit at a desk from 9 to 5, you may be damaging your whole body by sitting incorrectly.
I recently came across a great article that offers a visual explanation for how slouching and other posture issues can be deadly and felt inspired to touch on this in my blog. After all, sitting and standing are something most of us do each day!
First let’s address some of the most common issues that can result from bad posture:
Organ Damage
If you are sitting constantly, your muscles will naturally burn less fat and blood while flow more slowly through the body. This, in turn, can lead to fatty acids clogging the arteries of the heart over time, leading to heart disease. Additionally, your pancreas may become overproductive as a result of inactivity. That’s because insulin is released from the pancreas with the intent that it will be used as energy. When you are sitting for long periods of time, that energy isn’t being used. The pancreas than may overcompensate by producing more, thinking the body is not in motion because it does not have enough energy. Too much insulin production can of course lead to other health conditions including diabetes.
Back Problems
The spine is made to be flexible and move freely. Once this motion is neglected in the majority of daily activities, you may start to develop an inflexible spine. The soft disks (which are located between the vertebrae) absorb shock by expanding and contracting when we move around, similar to a sponge. The longer we become inactive, the soft disks lose their sponginess. Additionally, collagen can develop around ligaments and tendons supporting the body. These issues put you at higher risk for injuring your back during everyday tasks like washing the dishes, reaching for something on a top cabinet or tying your shoe laces.
Disk damage is another common problem caused by bad sitting posture. Inactivity puts you are an increased risk for a herniated disk.
Muscle Loss
This one is probably the most common issue we associate with inactivity but we have more to worry about here than pure vanity. Aside from losing muscle tone, you may experience a softening of the abdominal region, hip tightness and softened glutes. These issues can lead to further alignment problems since you don’t have a solid supporting base.
Additional dangers include soreness in the back and shoulders, neck strain and even difficulty concentrating due to lack of blood and oxygen being pumped throughout our bodies.
Now that you know the complications, here are some ideas for keeping your body healthy without having to quit your 9 to 5:
- Don’t cross your legs while sitting – this is a hard one for many to break the habit of but in correct posture you should have your ankles out in front of your needs and there should also be a gap between your chair and the back part of your knees.
- While standing your feet should be shoulder-width apart
- Keep your shoulders back and use your ab muscles to keep your belly from pushing out.
- Avoid walking on your heels, rather direct your weight to the balls of your feet.
- Try switching out your office chair with an exercise ball. This will help your abs stay engaged.
- Get up every hour or so and walk around, stretch…even do an exercise or two in order to get the blood flowing freely back to your brain.
- Don’t lean forward to get closer to your screen.
- Continue regular chiropractic appointments.
Do you have any of your own tips or techniques for staying healthy while working a desk job? We would love to hear it! Also, feel free to ask me about particular exercises you can do at home to keep your spine healthy.
- Sources:
1. Nicholos Chiropractic
2. Lifehack.org
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Debunking Myths: 6 False Chiropractic Claims You’ve Probably Heard
As with all areas of medicine, there will always be those who are for a practice and those opposed to a practice. This is nothing new. In fact, there have been debates regarding the handling of treatments since back in the days of widespread Chinese medicine and even more today as new health practices emerge.
I understand some people are scared to come in for their first adjustment. While I know that I am benefiting their health, not hurting it in any way, I don’t discount their fears. After all, I am continuously hearing new and different myths about adjustments and in an effort to highlight the truth about chiropractic care, I’ve decided to lay some of the most common myths to rest. I am always willing to answer any and all questions regarding what I do!
- MYTH: Getting adjusted is dangerous and painful
FACT: This is probably the most common objection people have when it comes to chiropractic care. Countless studies have shown that being adjusted is actually one of the least risky medical appointments you can go to. Of course it is necessary for you to be adjusted by a licensed chiropractor.One common commissioned study from the Ontario Ministry of Health released the following conclusion:“There is no clinical or case-control study that demonstrates or even implies that chiropractic spinal manipulation is unsafe in the treatment of low-back pain. Some medical treatments are equally safe, but others are unsafe and generate iatrogenic (doctor-induced) complications for low-back pain patients. Our reading of the literature suggests that chiropractic manipulation is safer than medical management of low-back pain.”
Many forms of pain management, including taking prescription painkillers, are associated with damage to internal organs and have a potential for reliance on the medication which could lead to abuse. Chiropractic care is a natural form of pain management and preventative care.
All doctors must pay for malpractice insurance but did you know that chiropractors are charged less than any other kind of doctor? That’s because there are far fewer lawsuits involving complications for chiropractic care.
- MYTH: Chiropractic appointments are not affordable
FACT: Insurance often covers appointments and research shows that those who receive consistent chiropractic care actually visit their physician for medical issues less frequently than their peers who do not get adjusted. In addition to seeing the doctor less often, many chiropractic patients also avoid having to take costly medications. They turn to adjustments for many of their ailments and therefore eliminate the need for expensive and often dangerous medications. - MYTH: If you get adjusted once you are locked in to getting adjusted forever
FACT: You are certainly under no obligation to continue seeing a chiropractor the rest of your life after an adjustment…however many patients feel so great that they do make chiropractic care a part of their life.I will of course make recommendations on the best course of treatment but you, as the patient, are always the one to make the decision. You can come in as often as you want or once a year if that is your preference. Frequent adjustments are often most beneficial but they are in no way mandatory. - MYTH: Chiropractors aren’t “real doctors”
FACT: I’ve heard this myth frequently and it couldn’t be any further from the truth. Often people question what they are not familiar with because it makes them apprehensive and that can lead to myths such as this one. Did you know that chiropractors require 2,887 education class hours while the typical medical doctor is only required to take 2,756 hours? Chiropractors are educated in the workings of the body and mind. The hours and education required are extensive and even pending graduation, a student must spend hundreds of hours in real clinic settings before being able to practice. - MYTH: The ‘popping’ sound comes from your bones rubbing together
FACT: Patients may hear a popping sound but this is simply caused by gases expanding in the joint space as it opens. Also, you may not hear anything during an adjustment. This simply depends what method is being used and your course of treatment. - MYTH: You should never get your children adjusted
FACT: Getting your infants and children adjusted is one of the best things you can do!Many are surprised to hear that I adjust babies. When you consider the trauma a tiny little body undergoes in the birthing process, it’s no surprise that the body requires alignment. The process is a safe one and of course the pressure used is adjusted for their tiny size. As a general rule of thumb, when adjusting a baby the amount of pressure is comparable to the pressure you could comfortably apply to your eyeball without causing pain.
Have you heard any other chiropractic myths that you would like debunked? Just let me know!
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