What is chiropractic and what exactly is an adjustment, and what is that sound!?This is a FAQ for sure! But first, the sound: it’s not a snap crack or pop, it’s nitrogen gas being released from the misaligned joint. Bones move with every move you make and every breath you take. When muscles are tight/strained, those bones don’t always settle back into their places so nitrogen gas comes in and fills those spaces to help support those joints. When you get an adjustment, you’re releasing that gas so the bones can settle back into their place. That’s the noise you hear. That’s all it is folks!Chiropractic adjustments don’t have to be wild, aggressive or scary. There are gentle approaches to every technique. We are literally taking you into end range of motion, creating space in the joint to adjust the vertebrae of your spine back in place. This one small movement/adjustment takes the pressure off the nerves, relaxes muscles, helps support your spine and structure, improves posture,increases range of lotion, decreases aches and pains, and reduces so many other icky symptoms you may be feeling. The benefits outweigh the side effects and this is all done naturally.The spine is not the only thing we treat, shoulders elbows wrists hands hips knees ankles feet and tmj are all joints we can treat!
Do I have to keep getting adjusted:
The answer to that is no...and yes. As a practitioner, I give my patients the tools aka 'homework' to improve posture, hold adjustments longer, feel better and move better so that we can create a treatment plan/protocol that works specifically for them. Each person and each body is different, they work different and they move different. We evaluate your lifestyle and your body and we create a plan that addresses and improves your concerns. Maintenance care is key. Some patients function optimally with weekly adjustments and some can go as far as 4 weeks in between visits. This is not a one time fix, you do your homework and we keep you monitored and evaluated so that we can track your progress. Just like a well oiled machine needing a tune up to keep things moving smoothly without any hiccups, so do our spines! We are a team, me and you, and our goal as a team is to build a happier and healthier lifestyle that works for you!
How long will this take:
Wowwwwzas!! This is a loaded question as you could feel 30-80% better right after your first adjustment OR it could take a few visits. Everybody is different and every body is different. It all depends on acute vs chronic, muscle vs ligament, spine vs muscle. There are so many variables, we do everything we can and monitor your body's response and go from there!
What do you recommend for tight muscles:
This is definitely my most asked and discussed question. Depending on what you are experiencing, the answer can range from a single supplement to a specifically curated protocol. The basics for a general population is always going to be stretch and hydrate on the daily, twice a day if you can. I show patients different types of trigger point therapy they can do at home to help reduce tightness and spasms. Topical analgesics and ice packs are also tools that can help reduce muscle tightness.
For anyone who needs to hear this...
We are humans. We are going to make mistakes and get things wrong but that is where we're going to do our best learning. That is where we are going to grow. It's a part of life. We are a work in progress with a life in progress. Just embrace each step and build that beautiful, healthy life, friend!
Pro Tip - Exercise and Sports Enthusiasts:
We all know stretching and hydrating are key in working out, playing sports and even during practice. Whether you are doing yoga, pilates, dancing, running a marathon or playing a high impact sport, muscles lock in lactic acid and other toxins creating inflammation, making you tight and sore, reducing range of motion and making it hard to move for the next few days. If you find you have specific muscles that tend to be unhappy post workout or game, make a topical analgesic part of your new warm up and cool down protocol. After you warm up, apply the analgesic to muscles of concern and repeat post cool down/shower. This helps keep muscles flushing out the toxins throughout the whole workout/game and into the next day, leaving you feeling and moving better. You will notice you recover quicker, feel better and can get right back out there the next day!
As a Chiropractor certified in functional Chiropractic and Nutrition, and someone who suffers from gluten and dairy sensitivity and now grains, I know first hand how functional nutrition can help heal the gut, reduce inflammation, and help heal other autoimmune and metabolic syndrome symptoms. There are so many new diet/lifestyle programs out there, you have to find the one that best works for you. Doing lab work is key, it helps us see what exactly is going on in the body so that we can better target those issues. One thing I have learned is you have to heal the gut in order to begin healing all other organs. One of my favorite practitioners to look to for additional help is Dr. Stephen Cabral, he is a Naturopath, Ayurvedic and Functional Medicine Practitioner with an amazing website and podcast. He helps put into perspective the process of healing from the inside out, mind body and soul, and of course the gut! If you don't know where to start, pick a podcast and get ready to have your life changed! You'll be glad you gave Functional Medicine a chance!
Check out his website at: stephencabral.com
For podcasts: stephencabral.com/podcasts/
Feeling a little bloated, inflamed and a little sluggish?
My first line of defense is cleaning up my diet. Eliminating dairy, gluten, grains, processed foods, genetically modified foods and sticking to fresh, clean eating plays a huge part in feeling better and healing quicker. What you eat can heal you. It is the hardest part of getting healthy, but it is the most important and the most worth it! Supplements are my next go to. I make sure I always have probiotics and digestive enzymes on hand at all times! Vitamins are crucial in healing and functioning at your best. Fish oils, B12, D3, and magnesium are the main vitamins I use daily. Major key: Hydration Hydration Hydration. I recommend 3 liters of water per day, and if you can grab an electrolyte fueled water, even better! This, again, is just the basics to feeling better, it goes so much more in depth based on symptoms and severity. In my office, we discuss nutrition and how it plays a role in improving your health and wellness, this is something we create specific to your needs/concerns-as I have mentioned before, everybody is different and every body is different. Below is a list of the bare minimum of what I believe everyone should be on for optimal health! Click on our 'Supplements' tab and create a Standard Process account to get access to all of these products and so much more. Whole food, all natural is always what I recommend, let me and Standard Process get you started!
Probiotics: Helps provide the good bacteria in the gut that helps digestion and provides overall gut health.
Digestive Enzymes: Helps break foods down decreasing the gas and bloating you often feel after meals.
Omega Fish Oils: Helps decrease inflammation, good for overall organ health and function.
B12: Key in red blood cell formation and nerve function.
D3: Aside from bone health, it helps boost the immune system, brain and nervous system, cardiovascular system and helps support diabetes management.
Magnesium: Natural anti-inflammatory and muscle relaxer. I recommend 500mg per day. I tell patients to take it before bed for better results.
VIRUS SEASON: KEEP YOURSELF AND OTHERS SAFE!
fever, cough, sneezing, vomiting, diarrhea, weakness/fatigue, inflammation
What to do:
**Wash your hands with soap and hot water for 20 seconds
**Use/Wear face masks
**Use antibacterial spray/gel
**Take your vitamins: vitmaminC, B12, vitaminD3, omega's
**Herbs: colloidal silver, elderberry, echinacea, garlic, green tea
***Pop on over to the Store tab and stock up on all things virus fighting!***
1. HydrateThese past few weeks have been quite an eye opener/game changer/circus, you name it! Emotions and uncertainty are at an all-time high which leaves us feeling scared and lost, to say the least. Finding our new normal amidst this crisis has us running around in circles trying to figure out what to do for ourselves, our families and our communities. The first thing you have to know is you are not alone. We are navigating these uncharted waters together and we need to lean on each other for lifesavers and knowledgeable tidbits to get us through the day. So here goes my attempt to help you re-focus and get through the day. The key here, folks, is to take it one day at a time. You are in control of the way this situation treats you. Don’t let it overwhelm you, stress you out, confuse you or drain you. Easier said than done, trust me, I know this. But you can only do what you can do. One day at a time…together.
2. Warm up and cool down stretches
3. Form is key:
-widen your stance-hip width apart
-shoulders back and down-squeeze your shoulder blades
-look up-tilt your chin up.
-This isolates the muscles you’re working on, improves posture, and reduces likelihood of strain/sprain, spasm, and building muscle upon bad form/posture.
Get the most out of your workout- follow these tips!
This is where you can take a step back and re-evaluate your life. We have been given this second chance, with all this extra free time, to really dig deep and figure out what is most important to us. You can tackle a to-do list, work on health and fitness, organize closets/pantries/cabinets, read more, learn more, cook more…whatever you want, whatever brings you peace and happiness. This is our redo. Embrace it and enjoy it!
I will be adding new posts below on things we can to do stay productive, stay healthy, stay strong and stay focused.
While we are spending time at home, lets fuel our body and nourish our soul.
***FOODS THAT BOOST YOUR MOOD & ENERGY, DETOX & HEAL YOUR GUT***
HYDRATE, HYDRATE, HYDRATE!!!
Water, y’all! This does not include teas and coffees. Limit alcohol…I know…I said it…don’t kill the messenger! One glass of wine, or one-two beers…not a whole bottle or a whole case. You've got this!!
MOOD AND ENERGY:
Fatty fish like Salmon, Tuna and Sardines.
Nuts and Seeds
Lentils and Beans
DETOXIFY AND PURIFY:
Fresh veggies like dark green leafy veggies, zucchini, squash, carrots, cucumber, celery, parsley Lemon, ginger, garlic, peppermint, turmeric
Fruits like oranges, berries, apples,
HEAL THE GUT:
Fermented foods like sauerkraut, kimchi, kambucha
Onion, garlic, ginger
Apple cider vinegar
Probiotics, B12, D3, Magnesium, Vitamin C
Drink a daily juice to help detox and heal…and feel better in general:
Spinach, celery, cucumber, parsley, lemon, ginger, turmeric
Add two scoops of collagen peptides for added gut healing and over muscle and joint health!
The family room, the garage, the driveway, the backyard, the sidewalk….this is our new gym! Wrangle the whole family up and let’s get moving! Do something outdoors every day, even if it’s only 30 minutes! ***Side effects of movement include: increased blood flow and oxygen flow for better function, expended pent up blah-energy, frustration, idleness, boost your mood and your woohoo-energy, regain focus and find some zen!
1-2 mile walk, bike, run, jog around the neighborhood-keeping six feet away from others doing the same thing.
We can’t watch sports on tv, but we can play them in the backyard! Team the family up, pick a sport! Make it interesting, wager chores, that ought to be super fun!
Circuit training: double up reps, repeat sets, do what you can!
20 jumping jacks
20 mountain climbers
30 second jump rope
10 push ups
30 second plank
STRESSFULL TIMES DON'T HAVE TO STRESS YOU OUT! __
Get ahead of it. Stay above it. Control it.
I have teamed up with Trisha Makan, M.S., NCC, LPC-Intern to bring you ways to manage stress and anxiety. But not just for you, for the whole family! Our goal is to help you understand stress and how it can affect you and how we can overcome it. We have put together a few things you and your whole family can do to stay mentally healthy. Stress can manifest in many ways and if affects people of all ages….even children.
There are different types of stress: mental, physical and emotional.
Let’s break it down for a better understanding: MENTAL STRESS:
Short Term Memory Loss
Digestive Issues: Diarrhea, Constipation, Gas, Bloating
Chest Pain/Increased Heart Rate
Tackle it, don't take it!
These effects and/or feelings are notorious for getting the best of us, but now is the time to take back control and show them who’s boss! We love options and we're here to share them with you! Follow along as we show you various techniques that the whole family can do during these trying times and for the rest of times to come! 1. Yoga has a multitude of purposes, reducing stress and anxiety is one of them. Stress in the joints, muscles, in our mind and our soul. Click the links below for a quick stress and anxiety buster yoga session the whole family can partake in! Remember: form is key and only do what you can-don’t overdo it. Progress comes with practice, just be patient!
We wouldn't leave you hanging without a video! Check it out!
2. Meditation is another artform for decreasing stress and anxiety and overall calmness. This is something that is definitely going to take time to learn, but start small and work your way through it. Check out this video! https://www.youtube.com/watch?v=k0PSUDvLi8E
3. Retention Breathing:This type of breathing exercise can have a TON of short- and long-term benefits, one of which can be helpful for reducing stress and keeping you calm when things feel overwhelming. You simply engage in a cycle of breathing and requires you to breathe in and hold in then breathe out and hold out. This is a really simple explanation, but it is a specific type of breathing with certain protocols. ***There is a link below that explains it in its entirety! Please do watch the video and read about it before you try this. https://www.yogateket.com/blog/how-to-do-kumbhaka-pranayama-full-breath-retention
4. Keep a schedule. One for you and one for the family. It’s important to make a plan and keep a routine. This helps you dodge the left field throws throughout the day and helps manage and decrease stress and anxiety.
5. Activity time! Kids are home from school, you may be working from home, so things are probably super chaotic! Here are some fun activities for the whole family to do and its sure to keep the kids busy while you’re on that conference call!!DIY Stress Balls:These are fun to make by yourself or make it a family project if you have kiddos. Here are the supplies you will need:
- Balloons- Choose your filling: Rice, Flour, Modal Magic, corn kernels, or Kinetic Sand. - Funnel - Empty water bottle Here is a link to a little video that uses flour as the filling: https://www.youtube.com/watch?v=Fz5iEBdJM84***This is just ONE way to make these stress balls, you can get creative on how you fill the balloons!
Kinetic Sand:There is something about playing with sand that provides anxiety and stress relief for children and adults. There are many different types of sand to choose from. I recommend kinetic sand, especially if you have kiddos! If you’ve never heard of it, it is super cool. Kinetic Sand is a sand-like substance that is easily moldable, yet also free flowing. It hardens when squeezed, yet “melts” when released. It has the properties of wet sand, yet is not wet. It sticks to itself, yet is not sticky. It is just soooo satisfying!
OH THERE'S MORE!! CLICK, BUY, PLAY!!!! Board games are a classic family activity, family bonding and family stress reducer!
Essential Oils Anyone?
You can put a few drops in a diffuser, spray bottle with water, dab a little on your skin....so many uses!
___________________________________________________________________________________________HEALTHY HABITS:There are no rules. It’s a ‘do what you can’ type of thing and a ‘swapping out stuff’ kind of thing. Start small, but start! That’s the key! You can do it!
- Water, Green Tea, Black Coffee
- Take the stairs
- Get up and move! Dance parties in the living room are all the rage right now!
- Eat fresh fruits and veggies
- Sleep 7-9 hours a night
- Be by yourself, meditate
- Put your phone away for a little while
- Try cooking a healthy meal at home
- Take your vitamins-see list in post above
- Coloring books are for adults too, you know!
- Try one of the workouts we listed in previous posts
- Stay positive-mind and spirit
- Tell yourself you’re pretty, because you are!
- Stretch daily!
- Take a moment and just breathe. Check out the link to retention breathing in the post above!
- Feel the sun in your face, sing a song, water your plants, live your best life friend!
d e s k STRETCHES:
Life 2.0 has many of you working from home, at a desk all day or anywhere you can place a laptop while doing thirty other things. This can’t possibly be good for your neck and back! You might notice you’re feeling more tight or sore, you can’t stretch without hurting or have limited movement. Try these stretches and see how you feel!
1. Sit up straight || Feet planted || Squeeze shoulder blades || Elbows, Hips, Knees at 90 degrees
2. Tuck chin, hold 30 seconds
3. Tuck chin, look all the way up, hold 30 seconds
4. Interlock hands behind neck, squeeze shoulder blades, hold 30 seconds
5. Interlock hands behind neck, squeeze shoulder blades, should shrug up, hold 30 seconds
6. Raise your heels, toes to floor, roll pelvis back, hold 30 seconds
Do a few, do them all…you can’t go wrong here! Happy stretching and happy working from your desk!