Healthy Adjustments for the New Year

Happy 2017! Another year has passed us by and we are looking forward to the potential of things yet to come. Making “adjustments” for the new year is important for keeping your health on track. Although Chiropractic adjustments are one thing we suggest adding to your self care and wellness routine, there are many other things you can do to change your health. Here are a few simple health tips that can easily be done to get yourself off on the right track no matter what your resolutions are.

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1. Start off your day with a healthy breakfast. Many of us skip breakfast or only enjoy a cup of coffee. This is a poor habit because your metabolism doesn’t get kick started first thing in the morning. It also can lead to overeating later in the day because you find yourself starving.

Here are a few ideas:

  • Oatmeal with almond butter, chia seeds and fruit
  • Eggs with veggies, salsa and avocado
  • Plain Greek yogurt with whole-grain granola and berries.

2. Eat mindfully. It can become a habit to eat while doing other activities- watching TV, working at your desk, etc. If you pay attention to what you are eating, you will pay more attention to what you are eating and stop when you are actually full. This will lead to healthier choices overall. Chewing slowly can also help you avoid overeating.

3. Cut back on sugar. Sugar is quite literally an addiction and one that can be hard to get rid of. According to the USDA, the average American eats 128 POUNDS of added sugar each year. This added sugar affects our bodies and our health in a big way. Sugar isn’t only in the typical “sugary” foods like desserts, donuts, chocolate, etc. It can be found in everything from canned spaghetti sauce to salad dressings. Here are a few steps to take to remove sugar from your diet.

  • Eliminate sugary drinks- soda pops, fruit juice, coffee/tea with added sugar.
  • Aim for no more than 24 grams of added sugar in 24 hours.
  • Read food labels. Many foods we buy can have shocking amounts of sugar. Check out the ingredient labels and lookout for other names such as glucose, fructose, high fructose corn syrup, sucrose, dried cane syrup etc.
  • Avoid artificial sweeteners
  • These sweeteners can have many effects on the body including weight gain.

4. Get active. There is no one size fits all when it comes to workouts. Find something that works for you and that you get results from. Here are a few ideas:

  • Lift weights
  • Walk or run
  • Take an exercise class at the gym or YMCA
  • Swim
  • Play recreational sports
  • Do a workout tape at home

5. Get sleep. Making sure you have enough shut eye is important for daily functions! If you are having trouble falling or staying asleep, a routine can help you get into the habit of getting quality rest. Without proper rest you won’t be able to meet your health and fitness goals.

3 Ways to Stay Healthy During the Holidays

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We know that this time of year comes with more than a few obstacles when it comes to maintaining your health routine. Try to incorporate these simple tips to optimize your health during this busy Holiday season.

  1. Indulge, but in Moderation.
    Holiday Cookies, festive drinks, and family feasts, you know you are going to face these temptations around the Holidays, the key is to make a game plan ahead of time. Let yourself indulge a little but remember, everything in moderation! Try your best to make healthy choices when available and don’t over do the more indulgent choices.

  2. Prioritize Your Health.
    Don’t save health goals for the new year! Sure, office party’s, family functions, and parties might interfere with your routine but try your best to maintain it so that you don’t fall out completely. Keep up with your exercise, adjustments, and chiropractor visits by planning ahead to make sure you schedule time to make your health a priority.

  3. Stay Hydrated!
    It is more important than ever with the temptations of rich foods and alcoholic beverages to drink plenty of water and stay hydrated. Proper water intake can help curb your appetite and also helps your body digest rich foods, and the best part its calorie free!

    These three simple steps will help you enjoy the season without the guilt. Don’t forget to indulge a little, keep up with your health habits, and drink lots of water. We hope you are able to take time to relax, unwind, and enjoy the Holidays with your loved ones.

Thankful for Our Patients this Thanksgiving Holiday!

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This Thanksgiving holiday, we want to let you know we are so thankful for each and every one of our patients both past and current. We are so happy to be able to help many people improve their daily lives and their health with Chiropractic care and massage therapy.

This holiday focuses on gratitude and being thankful. Did you know that people that regularly are thankful are also healthier? An “attitude of gratitude” can provide many health benefits.

According to Robert Emmons, a psychology professor at UC Davis, grateful people are more likely to do the following.

  • Take better care of themselves mentally and physically.
  • Engage in protective health and maintenance.
  • Get regular exercise.
  • Eat a healthier diet.
  • Have improved mental alertness.
  • Feel happier.
  • Have a strong immune system.
  • Be optimistic about the future.
  • Cope with daily challenges well.

These benefits should make anyone want to try living a life of gratitude! We wish you a very happy and healthy Thanksgiving holiday.

Source: Healthline

October is National Chiropractic Health Month

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October is National Chiropractic Health Month, we celebrate Chiropractic care as the first line level of defense against musculoskeletal pain. For many different types of pain or injury, chiropractic can help eliminate the need for OTC or prescription painkillers.

Chronic pain is defined as pain lasting for more than 12 weeks. Acute pain is connected to a recent injury, but chronic pain can last for months. This chronic pain can lead to psychological, social, and physical problems. The majority of these pain conditions is musculoskeletal. (54%)

Opioid overuse and abuse has become an epidemic in the US. As many of one in four patients that have taken prescription painkillers continue to struggle with addiction. This has many risks.

The value of non-drug pain relief approaches such as Chiropractic care is quickly becoming known as an effective approach to helping with pain relief from low back pain, back pain, neck pain and many of chronic or injury related pain.

World Spine Day occurs October 16th, and this year the Chiropractic world is encouraging people to “Straighten Up and Move.” It is important to have a good posture and to make time to move often every day.

Chiropractic care can be a part of the solution for reducing opioid pain. Other alternatives for pain control we recommend include therapeutic massage, mind and body methods, physical therapy and acupuncture. With Chiropractic treatment, patients will receive spinal adjustments, alternative drugless therapies and help the body relieve pain and help restore wellness.

Source: ACA American Chiropractic Association

How to Prevent Spinal Injury

Back pain and spinal injury is a serious problem affecting many Americans in their lifetime. Your back and spine are a critical part of your body, and having injury or pain in this area can affect many different aspects of your overall health and wellness. Here are some tips for avoiding spinal injury:

  1. Lift properly. Bending over to pick up a heavy object can put a lot of strain on your back and spine. When lifting, lift with your legs, not your back. Squat down and let your knees pull yourself up.
  2. Make sure to stretch before a workout. Warm up slowly before exercising. If you are doing fitness or heavy lifting without warming up your back, injury can result. Ease into your workouts.
  3. Get up and move often. We sit for the majority of the day. If you are sitting at a desk, driving for your commute and watching tv on the couch, it can lead to pain. Make a habit of moving around and stretching as often as possible.
  4. Make sure your desk is ergonomically correct. Check that your desk is properly set up for good posture.
  5. When injury strikes, make sure to get it treated. Visit your Chiropractor after an injury or if you are in pain.

    Using these tips can help you prevent a spinal injury and back pain or other pain resulting from the injury. If you are dealing with pain, schedule an appointment to meet with a Chiropractor.

Dr. Pearson One of 312 Chiropractors with CCSP® and DACBSP® Certifications

Dr. Jay Pearson has many certifications including the distinguished CCSP®and DACBSP® certifications. Dr. Pearson is a Chiropractic Sports Physician with the training and qualifications to handle sports related injuries and performance-oriented athletics. This type of work is a specialized field within the chiropractic field.

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Two of the respected certifications for this title come from the American Chiropractic Board of Sports Physicians (ACBSP), the certifying agency for Chiropractic sports medicine. Dr. Pearson has received both of the post-graduate Chiropractic sports medicine certifications, CCSP® and DACBSP®.

Certified Chiropractic Sports Physician®(CCSP®) requires candidates complete a post-graduate level hands-on emergency procedures course and a CPR course before completing and passing the exam. Additionally, candidates must provide documentation and proof that they are a Licensed Doctor of Chiropractic and have done one of the following:

  • Completed a minimum of 100 hours of postgraduate education in the Certified Chiropractic Sports Physicians® program from an accredited chiropractic college.
  • Possess a current Athletic Trainer (ATC) Certification
  • Completed a Masters of Science (MS) program in exercise and sport science or equivalent program from an accredited college
  • Completed the first year of a sports medicine residency program with an accredited college

After completing these requirements for the CCSP®, candidates can continue on to earn the DACBSP® certification. To earn this certification, you must successfully complete a written exam, a six-station practical exam, written project and 100 hours experience in the field.

To be eligable to take the DACBSP® you must:

  • Have completed a minimum of 200 hours postgraduate education in the DACBSP Program, from an accredited chiropractic college.
  • Active Certified Chiropractic Sports Physician/Practitioner® (CCSP®) with completion of a Masters of Science (MS) degree in an equivalent program in the domain of sports medicine.
  • Completion of a sports medicine residency program in its entirety.

Both of these programs signify a Chiropractors advance knowledge in sports-related injuries and how to treat an athlete. Many top athletes have given credit to their Chiropractors for their sports performance including Tiger Woods, Jerry Rice, Emmit Smith, and Kelly Slater. Most professional athletic teams (and amateur teams) have a Chiropractic sports physician on their staff.

For more information on this certification, visit the ACBSP®.

Back to School Backpack Safety

The kids will be heading back to school soon, and you are likely starting the back-to-school shopping! Back pain is seen in more American adults, but it isn’t uncommon for younger children and teens to experience it. It is important that your child chooses a proper backpack that will not cause back pain and follow these guidelines to keep them safe and healthy.
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  • Choose the correct weight. Your child’s backpack should weigh no more than 5 to 10% of body weight. If the backpack is too heavy, your child will bend forward to support the weight.
  • Don’t let it hang too low. The backpack should never hang more than 4 inches below the waist. The weight on your child’s shoulders will be increased.
  • It is important to wear both shoulder straps. Using only one strap can cause low back pain, neck pain and muscle spasms. Choose straps that are wide and padded.
  • Pack bulky items away from your child’s back.
  • Only bring with you what is necessary for that day of school. Leave unnecessary heavy books at home.
  • If your child is experiencing pain, visit a chiropractor for treatment. Your chiropractor can also check your child’s backpack to ensure that it is properly fitted and safe.
  • If you have questions about choosing a properly fitted backpack ask your Chiropractor!

    Happy Back-to-School!

Tension Headaches

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Text Neck and Pokémon Go

Pokémon Go is blowing up on smartphones everywhere. People are heading out and spending all of their free time “catching ’em all.” This game has been seen to have health benefits, as players are walking and moving around to capture the pokémon. However, it can have damaging risks on your neck and back. The time you spend staring down at your phone can lead to a condition called “text neck.”

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What is text neck?

Text neck is caused when your neck is bent down and forward while looking at a smartphone or other electronic device. If you stay in the position for a long period of time it can cause pain, strain and stiffness.

Young people are at the greatest risk. If you are often in this position, it can cause problems with your spine. For young people who have spines that are still developing this can impact their future health.

How can you avoid text neck?

To play Pokémon Go pain free:

  • Take frequent breaks. Take time to put your phone down and stretch your neck and shoulders.
  • Hold your phone higher. If you can avoid looking down, you will put less pressure on your neck.
  • Pay attention. If you are too focused on the game, you can face danger in your surroundings. Be careful that you don’t trip and fall or walk into something. Avoid going into areas that are dangerous or private property.
  • Stretch it out. If you are suffering from neck pain try these stretches.

    If you are suffering from neck and back pain, scheduling a visit with the Chiropractor or massage therapist can help reduce pain.

    Have fun!

My Blooming Back

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