Total Health Chiropractic Blog

The weather outside is a bit frightful and hanging out near a fire might be warm and delightful, but let’s face it we’ve got bills to pay. Life doesn’t slow down just because a foot of snow decided to make a surprise appearance in the morning or extreme icy climates arise. Here are some simple and easy tips for staying above the winter wonderland.

-Pull up your weather app on your android or apple phone the night before and catch up on the next day’s forecast. That way you can schedule yourself, plan and set your alarm accordingly.

-Turn your car on when you wake up and get the defroster going as well as brushing off areas on your car needed to see. A good ten minutes ahead of your departure should do the trick. Leaving earlier than your expected helps as well to ensure you arrive at destination on time.

-When driving in cold or icy conditions, try to remain at a steady speed and aim to drive below the speed limit.

-Try downloading a weather condition tracker app such as Dark Sky. It will inform you down to the minute when it snows.

-Keep an extra blanket or jacket in your car. Other items worth stowing in your car are an extra set of clothes and water.

-Let’s talk about shoveling… the biggest mistake people can make is not warming up five minutes before starting the shoveling process. Try a few stretches to warm and loosen up your muscles. This will ultimately protect your back from injury.

A perfect paleo gingerbread cookie recipe. These are excellent to make for Christmas eve to leave out for old Saint Nick, hang on your tree, or there is always the option to just eat them yourself. Following through with a Paleo diet can be hard, especially around the holiday season. Everyone seems to be indulging in high calorie treats. Try these perfect additions to any holiday party.

Ingredients:

½ tsp vanilla extract

2 ½ tsp maple syrup

3 tbl molasses

3 tbl melted coconut oil

1/8 cloves ground

¼ tsp salt

1 tsp cinnamon ground

¾ tsp ginger ground

1 1.2 almond flour

¾ tapioca flour

Directions:

Oven-350 degrees. Whisk almond flour, ginger, tapioca, cinnamon, salt and cloves together. Add the syrup, coconut oil, vanilla and molasses to the dry ingredients. Beat with mixer until dough becomes thick. Mixing should consist of 2-3 mins. Don’t fret about over mixing. Try to use electric mixer. Combine dough by pressing it together until large ball forms. Roll dough to ¼ thickness. Refrigerate for 30 mins to 1 hour. After refrigerating cut the gingerbread man shapes with cookie cutter. Bake for 10-12 mins. Let cool and decorate with icing and toppings!

It’s sneaky, it’s delicious and your clan will love that it’s some of the healthiest, cancer fighting veggies today. Trust me, make this salad!

Let’s break down the ingredients:

• 2 tbs Dijon mustard
• 1 tbs minced shallot
• ¼ cup lemon juice (preferably fresh)
• A pinch of black pepper
• 1 garlic clove (minced)
• ¼ tsp salt (add more for seasoning)
• 1 cup dried cranberries
• 1/3 cup pre-sliced almonds
• 1/3 cup virgin olive oil
• 11 ounces brussels sprouts (trimmed)
• 2 bunches of kale (thinly sliced)

How to make it:

Mix mustard, lemon juice, shallot, minced garlic, salt & pepper in a bowl. Stir well and set aside to let the flavors enhance. Mix kale & brussels sprouts in a separate bowl. Measure ½ oil in cup and spoon 1 tbs oil into skillet; heat oil over medium heat. Add sliced almonds and stir until golden brown (about 2 mins). Transfer nuts to plate and dust lightly with salt. Whisk remaining oil into lemon juice mixture you set aside earlier. Try not to mix too long or dressing will become bitter. Season with salt & pepper. Add all remaining mixtures together and toss to coat.

Have you ever noticed your reflection in a window as you were passing by and noticed your posture? It can be scary! We know that we need to stand up straight, but we soon forget that when we fall back into the daily grind of schedules and life.

Poor or bad posture is often caused by years of slouching that starts at a young age. Just look around the next time you’re in a mall or airport and notice all the people who have poor posture. In truth, an individual’s posture may reflect their attitude or reflect their happiness. Poor posture can be related to self-consciousness, especially during these early years of our life. It may also have factors with genetic components, as we can frequently see a “trait” throughout family lines with similar posture stances.

The most prevailing postural fault is associated with headaches. From the side, it can appear that the head is significantly forward in comparison to the shoulders, the upper back is forward rounded, and the shoulders are rolled forward and rotated inwards. One exercise that can help reduce the bad postural habit is by tucking the chin and pretending to balance an object on top of one’s head. The point of this exercise is to not let the item balancing on your head slide forward off your head.

It takes about three months or 21 days of constant self-reminding before a new and improved “good habit” becomes automatic. Remember, patience is a virtue.

If you are reading this blog there’s a good chance you’ve experienced a headache at one time or another in your life. The American Headache Society reported that nearly 40% of our population suffers from episodic headaches each year while a mere 3% are reported to have chronic tension headaches. Tension headaches are more common than the all too familiar ache called migraines. Knowing the difference between the two is important in finding the proper treatment plan for you.

Let’s break down the two.

Tension Headaches: are typically a tightness or continued ache positioned in the neck, particularly located in the base of the skull. This can aggravate the upper cervical nerve roots resulting in pain and/or numbness in the head. The pain can at times reach the eyes but often will stop at the top of the head. Common triggers may include strain on muscles, everyday stress and anxiety.

Migraine Headaches: Migraines are often much more intense and can be incapacitating to those who suffer from them. Migraines can remain on one side of the head and can be associated with vomiting and nausea. Often migraine headaches have a strong family history, which can indicate genetics play a role.

Causes:  There are many reasons we can get headaches. The main ones can include lack of sleep, stress and can also result from a recent injury- such as a vehicle accident or sports injury.

Triggers: Everyone is different in what can “trigger” a migraine. A few common triggers can be chocolate, caffeine, dehydration, dried fruits, exercise, food additives, lights, medications, noise, alcohol, weather, etc.

How can chiropractic help: Research has shown that chiropractic is highly effective for both types of headaches (Tension vs. Migraine). Deep tissue release techniques, spinal adjustments and nutritional counseling are just among the few common steps utilized by our chiropractors.

by Ruth McKinney Nielson, DC

With modern conveniences like cars, television, computers and cell phones, and online shopping we sit a lot more than we used to.  Research indicates the workplace is a significant source of chronic illnesses including obesity, cancer, diabetes and heart disease. Lower back pain from prolonged sitting can lead to work absence.  Low back pain costs over $100 billion annually in treatment, lost productivity, and lost wages. The chief offender contributing to these diseases is the desk chair. Our sedentary work setting has led to the condition dubbed “sitting disease.”

Combat sitting disease by taking steps to become more physically active at work.  Start by centralizing copiers and printers. This affords employees the opportunity to stand, move and walk, giving them a much needed break from sitting.  Companies are noticing the teamwork, inspiration and health benefits of shared working lounges that encourage workers to move around the office while encouraging a friendly atmosphere.

Furniture possibilities have spread beyond the standard office desk and chair.  Exercise discs can be placed in a chair, and balls can be used to sit on. These allow for mild continual movement of the spine which decreases muscular fatigue.  Desk tops that adjust from sitting to standing, and treadmill desks help employees to change positions to decompress the lower back and increase circulation.

Try incorporating active meetings, active lunches and active breaks at work.  Walking or standing during meetings offers a chance for some physical activity, which can wake up the mind and body making you more productive.  Have some healthy conversation and food during an active lunch or break before returning to work. The more you talk and behave with healthier choices, the more these ideas and activities become a part of the culture.

 To learn more about setting up active workspaces call our office at 423-485-8480.

When it comes to your health, we’ve got your back!

by Ruth McKinney Nielson, DC

During the month of July with Independence Day on the 4th, I’m especially grateful to live and work in a country with such incredible freedoms.  The history of chiropractic began in 1895 in Davenport, Iowa when Daniel David Palmer performed the first adjustment on Harvey Lillard. Mr. Lillard was the hearing-impaired janitor who worked in the building where Dr. Palmer’s office was located.  On the day following that adjustment Harvey reported that his hearing had been restored. Dr. Palmer’s theory was that incorrect nerve conduction caused illness, and that misaligned vertebra in the spine effected nerve flow. He hypothesized that improving alignment of the spine helped restore good health.  Chiropractic was born.

Chiropractic is not the only type of health care based on bone manipulation.  Doctors of Osteopathy (D.O.) also employ the technology of manipulation, empathizing the importance of blood flow to improve health.  As educational and professional standards for doctors were improved in the early 1900s, chiropractors sought to have state licensure. In states where licenses were not available, some chiropractors were arrested for practicing medicine without a license.  By 1925, 32 states had instituted licensure for chiropractors.

1. 

Chiropractic is now licensed in all 50 states and is practiced in many countries around the world.  It is considered a type of primary health care. Today as a Doctor of Chiropractic, I am standing on the shoulders of giants.  The chiropractors of yesteryear lifted up modern chiropractors and gave us the opportunity to help patients be well and healthy without drugs and surgery.  Harry S. Truman said “America was built on courage, on imagination and an unbeatable determination.” So too was chiropractic built on courage, imagination and determination.

1. To learn how Chiropractic can help you call our office at 423-485-8480.

   When it comes to your health, we’ve got your back!

   

by Ruth A. McKinney, DC

Your body is composed of approximately 60% water, and this water is needed for functions including transport of nutrients, digestion, circulation, cushion for joints, formation of saliva, and temperature maintenance.  You lose over two liters of water every day through the processes of sweating, breathing, and digestion. Each day your body replaces lost water by drinking fluids and ingestion of food.

Since muscles are composed of up to 80% water, drinking more water energizes muscles.  Tissue that doesn’t have enough fluid tends to shrink, which can result in muscle fatigue, poor performance and injury.  Drinking fluid when exercising is important to help increase endurance and tolerance to pain. Dehydration (drinking less than your daily dose of water) can lead to increased sensitivity to pain.

If you want to rev up your fat-burning ability, drink more water.  It helps increase metabolism, purify your body of waste, and decreases hunger cravings.  It also decreases water retention, which leads you to drop extra pounds of water weight. A dehydrated body doesn’t burn fat as efficiently.  Food that is naturally high in water takes up more room on your plate, requires more chewing, and is absorbed more slowly, making you feel fuller faster.  Healthy hydrating foods include vegetables and fruits.

Water helps sustain regular bowel function. Inadequate hydration slows down bowel motility and is one of the most common causes of constipation.  The easiest way to determine if you’re drinking enough water is to check the color of your urine. If it’s dark yellow, you not drinking enough. If it’s pale yellow, you’re doing a good job of hydration.

Staying hydrated takes just a little planning.  Keep water at your desk, in your car, and on the counter at home.  Choose healthy beverages you enjoy and that you’re more likely to drink.  If you’re watching your weight choose low or no calorie drinks. Eat fruits and vegetables with a high-water content such as watermelon, strawberries, cucumbers, and zucchini.  Your body depends on water for good health, so drink up!

 

To learn how we can help you learn about hydration call our office at 423-485-8480.

When it comes to your health, we’ve got your back!

Studies have revealed that American mobile phone users look down at phones an average of 2.7 hours a day, which can cause neck strain over long periods of time. An adult human head weighs about 10 and 12 pounds when looking straight ahead, but that same weight multiples to about 50 to 60 pounds of weight on the neck when hunched over due to the effect of gravity.  This is not even including the time spent staring at computer screens, tablets, or televisions.

Symptoms of tech/text neck include the following…

• Headaches
• Neck Pain
• Numbness and tingling in fingers (Radiculopathy)
• Mid back and shoulder pain
• Difficulty breathing
• Acid reflex
• Overall poor posture
• Chronic leading to degenerative changes and arthritis

The effects of long term forward neck posture leads to “long term muscle strain, disc herniations and pinched nerves.”  Mayo Clinic Health Letter Vol. 18, #3 March 2000

A recent study shows that 79% of the population between the ages 18 and 44 have their cell phones with them almost all the time—with only 2 hours of their waking day spent without their cell phone on hand.

On a daily basis our modern day society has led to the increase of technological advances that are making our lives more convenient.  The problem is how these advances are causing an epidemic in the previous listed symptoms. This is affecting us at younger and younger ages, as today most toddlers can operate our technology better than we can.

How can we correct this?

Prevention is the key to helping avoid tech neck symptoms.  

• Hold your cell phone at eye level as much as possible. The same holds true for all screens—laptops and tablets should also be positioned so the screen is at eye level and you don’t have to bend your head forward or look down to view it.
• Take frequent breaks from your phone and laptop throughout the day. For example, set a timer or alarm that reminds you to get up and walk around every 20 to 30 minutes.
• If you work in an office, make sure your screen is set up so that when you look at it you are looking forward, with your head positioned squarely in line with your shoulders and spine.
• Pull your shoulders back and your chin back so your ear is aligned over your shoulders
• Regular chiropractic care, helping to correct postural strain, correct the curve of the neck, and decrease/prevent pain

Exercises to help reduce symptoms:

Chin retraction

Stand up or sit tall in a chair and look directly forward. While keeping the chin level, shift the head backwards for five seconds and then return to the original position.  Can be done in the car while pushing head backward against the headrest for added resistance.

Do one set of 15 reps.

Upper trapezius stretch

Sit facing forward. Place the right hand on the head so that the ends of the fingers extend toward the left ear. Then place the left hand behind the back. Use the right hand to pull the head gently down, moving the right ear towards the right shoulder, until a stretch is felt on the left side of the neck. Hold for 30 seconds and gently release. Return to starting position. Repeat on left side.

Do each side three times.

Pectoral stretch

Stand up straight and tuck in the chin. Raise both arms and clasp the hands at the base of the skull with the elbows pointing out to both sides. Pull the elbows back as far as you can and hold the position for 30 seconds.

Do one set of 10 reps.

Scapular retraction with external rotation

Stand tall with your chin tucked in and your arms at your sides, palms facing forward. Retract your scapulae by pulling the shoulder blades closer together and down (shoulders should not move upward toward the ears with this movement). Keeping the elbows straight and turn the palms and arms away from the body so that the thumbs are pointing backward. Hold for 10 seconds and return to the original position.

Do one set of 10 reps.

References

https://www.spine-health.com/blog/modern-spine-ailment-text-neck

Kapandji, Physiology of Joints, Vol 3.

Mayo Clinic Health Letter Vol. 18, #3 March 2000

Rene Cailliet, M.D., Director of the Department of Physical Medicine and Rehabilitation at the University of Southern California
The journal Cephalalgia, 2009 Feb 2

By : Dr Christopher S. Mansolf

(423) 892-0115

by Ruth A. McKinney, DC

Whether you’re an elite athlete, weekend warrior, or student competitor, getting back in the game quickly is important. Injuries can occur due to repetitive motions, failure to warm up prior to activity, sudden impacts, and improper training. Chiropractic treatment can help athletes relieve pain and heal more quickly. Additionally, it helps prevent injuries from occurring.

Studies show high impact sports such as football, basketball, soccer and running can put the same amount of strain on the body as a car accident. These sports are characterized by intense repetitive wear and tear to the weight bearing joints of the hip, knee and foot. Alternately, low impact activities like cycling and spinning, hiking and walking, and swimming can help rehab injured joints and muscles more quickly.

Athletes of all types of sports can benefit from Chiropractic treatment. Those who play high impact sports can experience increased performance and flexibility, and fewer injuries. Participants in low impact sports like golf, cycling and tennis can see improvement in muscular strain. Chiropractors are trained to diagnose and manage sports injuries and recommend a plan to manage and rehab.

Depending on the activity injuries commonly occur to the lower back, knee and foot, and shoulder and elbow. The majority of sports injuries to the back involve sudden twisting motions. Core strength is one of the most important goals you need to achieve if you are going to continue playing.

Hamstring pulls and strains are most commonly due to lack of flexibility and adequate warm up before beginning your sport. Having a tight thigh and weak hamstrings will lead to recurring injuries unless you get your muscles and joint motion back to normal. Apart from stretching and strengthening exercises, it’s important to get good advice on proper footwear. Think of the feet as the foundation from which everything is built. Improper foot wear and bad form in running can lead to increased stresses in the knee, hip and low back.

As the most commonly injured joint in the body, the shoulder requires a balance between strong yet flexible. It is not a ‘joint’, but rather a ‘complex’ of 5 joints, over 30 muscles and 6 major ligaments. The shoulder can assume no less than 1,600 different positions. Sports specific exercises can assist with rehab and prevention of injuries.

Chiropractic care offers a natural way to treat and prevent many different ailments that often plague athletes. If you’re experiencing pain from a sports injury, consider seeing a chiropractor. Injury prevention is key. Before starting a new exercise program or sport, visit your chiropractor to determine what measures can be taken to prevent injury and enhance performance.

To learn how Chiropractic helps you with sports injuries call our office at 423-485-8480.
When it comes to your health, we’ve got your back!