Total Health Chiropractic Blog

Carpal tunnel syndrome affects close if not more than five million Americans, stated by the American Physical Therapy Association. Inflammation through the course of the median nerve can contribute to carpal tunnel syndrome and consuming inflammation-reducing foods may help patients obtain a more desired outcome. Below are 6 power foods that can help with inflammation.

Red Bell Peppers: It’s important to eat plenty of brightly colored fruit and veggies such as red bell peppers.

Salmon: A rich source of 2 omega-3 fats called DHA & EPA, salmon may decrease inflammation. Fish oil supplements can also help in reducing carpal tunnel syndrome. 

Walnuts: These are an excellent source of ALA or alpha-lipoic acid. Flaxseed and chia seed fall in the category of omega-3 fatty acid foods that also reduce inflammation.

Turmeric: A great anti-inflammatory found in curry sauces, yellow rice and mustards. Turmeric paired with black pepper or ginger can further enhance its anti-inflammatory properties.

Pineapple: Rich in bromelain an enzyme which also decreases inflammation and can aid in favorable digestion! The downside is it can thin blood if taken in a higher concentration such as through a supplement.

Spinach: This power food is rich in vitamin B6, which has been known to aid in pain.

Always try to get these benefits from whole foods rather than supplements. Ultimately, because it is virtually impossible to consume a toxic level of these nutrients consuming them through whole foods. Reach out to one of our Total Health Chiropractors today to help guide you both in nutritional management as well as the vast benefits originated from specific exercises for CTS, therapies, modifications and more.

You probably already know that getting in your vehicle is one of the most dangerous things an average person does regularly. There is an average of about 1 car accident every day in Hamilton county that results in an injury. Some more serious than others, but it’s often the ones that don’t seem serious that, if left untreated, could cause significantly more damage later. Whiplash, neck and back injuries are common even in low impact crashes. It’s extremely important that if you’ve been in a car accident recently, to come and see one of our amazing chiropractors.

Traditional medicine will give you painkillers to mask the symptoms, but many times don’t target the underlying issues. We will create a customized treatment plan for you to make sure you regain your mobility. We can help with more than just your injuries, we also work with local attorneys to make sure they have everything they need to represent you.

Call us today! (423) 485-8480

Ingredients

• 2 bananas
• 2 cups strawberries
• 2 cups papaya
• 3 cups orange juice
• 2 cups ice

Directions

Place all ingredients into blender and blend until desired consistency. Refrigerate any remaining contents. Serve & Enjoy!

Spring is the perfect time of the year to reset and create a stretching regimen for your daily routine. Kicking May off with three stretches that aim to open your chest, stretch your obliques and help strengthen hips and back. Try to do these stretches for 5 minutes each day and you are sure to see results! 

Cobra: This stretch targets stomach and back muscles. Begin by lying on your belly with hands facing forward. Stretch legs out behind you and point toes. Inhale and exhale, lift your chest up and push hips toward the floor. Hold position for 30 seconds then release. 

Full Body Twist: Begin by laying on your side, knees bent and stacked on top of each other. Extend arms out in front, palms together. Use your top hand to draw a circle along the floor around the top of your head until that arm is stretched in the opposite direction on the bottom arm. Ensure that both of your shoulder blades are planted firmly on the ground. Take 3 deep breaths and repeat on the other side. 

Downward Dog: Possibly one of the most iconic and well-known yoga poses. If you are not familiar, begin with hands and knees firmly planted on the floor. Shoulders should be hip-width distance. Palms will be facing down with fingers extended forward.  Adjust and move shoulders from ears and reach for the tailbone up towards the ceiling. Tighten your belly muscles towards your spine and let your head hang. Your body should resemble an upside-down V.

Ingredients

1/2 cup coconut flour

1/2 tsp. baking powder

1/4 tsp. cinnamon

1/2 cup + 2 tbsp. unsweetened coconut almond milk

4 eggs

1 medium banana, mashed

 

Directions:

Combine dry ingredients in bowl followed by the coconut almond milk, banana and eggs. Prime pan in coconut oil and preheat on low-medium heat. The trick is to cook on the lower side of heat because coconut flour can burn easily. Add dollop of batter to pan and beginning cooking coconut pancakes. Serve pancakes with your favorite toppings such as nut butter and fresh fruit like blueberries!

One factor that is common among elite athletes is the desire to boost sport performance. Often, in competitive sports the difference in winning and losing is measured in seconds. Athletes need every ounce of speed, strength and flexibility to further themselves. 

Boost athletic performance: Chiropractors can target and alleviate stressors on the nervous system and body. Maintaining excellent posture, muscle strength and healthy spines are all connected. Whatever impacts your spine, also impacts physical performance. 

Pain reduction: The spine contains numerous tissues that are sensitive to pain. Common areas are ligaments, discs, nerves and joints. Any form of misalignment in the spine can place strain and stress on any or all of these areas resulting in pain. The goal of Chiropractic techniques is to improve and ultimately restore function while solving inflammation and lowering pain. 

Enhance range of motion: An enormous benefit to routine chiropractic adjustments is the range of motion. Athletes tend to establish pressure on their bodies while participating in physically demanding and intense activities that can lead to a spinal misalignment and decreased movement in an area of focus. This can result in stiffness, join paint and can cause range of motion to be immeasurably limited. 

Shortened healing/recovery time: When our brain and body are connected and free of misalignments or interferences, it can heal faster and more thoroughly. Adjustments help relax muscles and correct shifted vertebrae that may have been injured. As the muscles relax this allows fluids in the body to travel to the spinal area. This flow of fluids allows essential nutrients and oxygen to be delivered to the injured area and healing can begin. Athletes under chiropractic care see a shorter downtime after an injury than those who are not under care. 

Promotes overall wellness: Chiropractic focuses on improving overall health. While you are receiving adjustments to help injury or improve your athletic reaction time, your entire body is reaping the benefits and is being positively impacted by the care. In return, you can invest more intensity and time perfecting finesse in the sports you love!

*paleo/vegan

Ingredients

4 medium avocados

1 lime

1/2 tsp sea salt

1/2 tsp cumin 

1/2 cup diced onion

1 clove garlic minced

2 tbsp chopped cilantro

Instructions

Peel and seed the avocados and begin scooping out the pulp into mixing bowl. Add lime juice over avocados. Add cumin & salt and start mashing together. Add cilantro, onion, and garlic. Stir together.

Let guacamole rest in fridge for at least 20 minutes.

Serve + Enjoy! 

In 2020, patients from our Total Health chiropractic offices sent in an overwhelming number of testimonials about their experiences with chiropractic care in our 8 locations. It has impacted our lives as well as our friends and family! We are asking you to share the love again with us in 2021!

If you’d like to share your journey with us, please fill out a review on Google. Your journey matters and can have a very real impact on others in search of a solution. Here are a select few of our powerhouse reviews and inspiring stories patients have shared with us. Let’s look at 2020, through our patient’s eyes.

“I love coming here. I know I am in good hands and feel like I can truly trust DR. Ruth with my body. She has helped me so much and is a joy to have as a part of my life team.” -J Holt

“My husband found them when he was having headache problems and they fixed him that day and we go back there ever since! Even if you don’t have insurance it’s not crazy expensive! Every one that works there has been super great and very attentive! And with COVID-19 they’re doing everything they possibly can to keep everything clean and everyone safe! Check them out if you need you bones popped back in place!” -B Lippard

“I’m no longer in pain from my car accident and my range of motion has GREATLY improved! Best decision I’ve ever made! Dr. Nielson is amazing!” -K Helms

“I have been going to chiropractors for over 25 years and Dr. Ruth Neilson is hands down the best! She is a tremendous healer and I’ve always felt very comfortable with her and my pain has become completely manageable thru her work. My whole family comes to her! Amazing staff! Clean, comfortable office!” -M Maloof

“Highly recommend these folks. My vertigo is maintained, and I am able to lead a fully productive life because of the help I get here. Always prompt, always courteous, it’s easy breezy to get in and out and go on with my day with a smile.” -L Reynolds

“This place saved my quality of life. I had crippling back pain, so bad that it brought tears on and the inability to move, for around 2-3 years. I was scared that if I went to the doctor or a chiropractor that I would require surgery that would ultimately do more harm than good. I finally decided to visit Total Health as they were close to where I lived and I couldn’t be more thankful for the help.
They take an X-Ray IN the office, are very transparent about what is going on, and make sure you are comfortable every step of the way. The staff is friendly and accommodating to your schedule, and they also take insurance. I’ve never been pushed a product or some homeopathic cure, and I am now BACK PAIN FREE! I go every 2-3 months now and treat it like getting my oil changed to ensure I don’t get back to where I was.

I’m not guaranteeing you will see the same results I did but if you’re experience back or hip pain please go see these guys and see if you can get it taken care of without surgery or medication.” -S Simmons

Throw away the energy shots! Our bodies do not require us to chug crazy concoctions or drink half a dozen cups of coffee to make it through a day. Here are 8 quick and painless tips to increase energy levels, and it does not require any unpronounceable chemicals! 

Drink lots of water: Mild dehydration can cause sleepiness, so chugging a glass or two when fatigue strikes is a great way to spark the energy levels. Aim for eight 8-ounces glasses per day or 2 liters. 

Sit up straight: Slouching in our chairs can cause fatigue early in the day. Sit abrupt, shoulders back, eyes ahead and lower back arched. This will leave you feeling energized or at the very least boosting your self-confidence. 

Let the sun in: Open your curtains! Environment plays a role in our circadian rhythms. Sunlight can help alleviate this. 

Oh nuts: Eat a handful of almonds or your favorite tree nuts. Ones rich in magnesium or folic acid and great picks. These nutrients are key components in energy and cell production. 

Peppermint: this sweet aroma is a great fatigue fighter; certain aromas have been known to affect a person’s energy levels. Even better, try a peppermint tea that should decrease the 3pm weariness. 

Nutritious diet: If you are on a path of tires, low energy, it might be worth it to examine your diet. Good dietary habits help fuel your body.

Stretch: a few desk stretches, deep breathing meditation or even a quick yoga stretch in your work space.

Sleep time is your time: Take sleep off the back burner and push it to the top of your list. Aim to get 7 hrs. of sleep per night. If you wake up still feeling tired or sluggish try adding or reducing sleep hours. Avoid digital screens around bedtime.

Ingredients

-12 large eggs

-½ cup mayonnaise

-1 teaspoons Dijon mustard

-1 teaspoons yellow mustard

-2 dashes of Worcestershire sauce

-Pure ancho chile powder (for garnish)

 

Directions:

 

In a medium/large pan boil the 12 eggs. Cover and remove from heat and let stand 10-15 minutes. Drain eggs and lightly crack the shells. Fill pan with ice cold water and shake pan gently to loosen eggshells. Let eggs cool. Drain pan and begin to peel your eggs. Cut eggs in half and carefully transfer the yolk to a bowl. Add mustards, mayo, Worcestershire sauce and mix until creamy. Season as preferred. Use a teaspoon to fill eggs with the mixture. Arrange your eggs and garnish. Serve & enjoy!