Fall into Health

We are sad to see summer go, but fall is just around the corner. Summer is a common time for healthy lifestyles to get put on hold. From busy schedules to picnics and BBQs there is little time to workout and eating unhealthy is common. A new season is a new chance for a healthy you. Here are some tips for a healthy fall!

1. Go Organic! Organic foods will help you to avoid chemical pesticides that are in fruits and vegetables and other foods. If you can’t afford to buy all organic, go by the “dirty dozen and clean fifteen. “ Those you should buy organic includes strawberries, apples, bell peppers, spinach, and potatoes. Non-organic includes avocados, corn, peas, and onions.

2. Get Moving! Summer it is easy to head outside and be active- hiking, walking and biking are common in the sunny weather. As fall gets colder (and wetter!) it can be a challenge to stay active. Fall weather can still be nice, take advantage of the sunny days and still warm weather with a nice hike or trip to the park. Join a gym or a workout class, do a workout tape or walk an inside track to keep working out a part of your life even in the rainy season.

3. Try Something New! Fall is a wonderful time for a new hobby. Take up something you have always wanted to learn- sewing, boxing, cooking, soccer… the options are endless.

4. Watch TV Actively! The fall TV premieres can make many of us couch potatoes! Make watching your shows active by doing push ups or sit ups or lifting weights.

5. Get Adjusted! Summer activities can leave your spine misaligned. If you haven’t been to a Chiropractor in awhile, visit us. We can help with many health problems and help reduce any back, neck, or headache pain.

These tips can help keep you active and healthier as we enter the fall season. Wishing you and your family a great back to school season.

Avoiding Back Pain in the Garden

Calling all green thumbs! Gardening season is upon us. We have heard so many avid gardeners complaining about neck and back pain and muscle soreness after a long gardening session and we are here to help. We’ve talked with the experts to come up with these tips and advice to help you avoid back and join pain this gardening season.

Safe Gardening Tips

  1. Hydrate– We advise that you drink before starting just like any exercise keep a large container of water nearby during the entire time you are outside. Proper hydration helps keep muscles ready for action while dehydration can cause a plethora of dangers like fatigue, dizziness, and even cardiac issues.
  2. Stretch– Gardening can be a a rigorous activity for your body. Proper stretching can help your muscles warm up and help your body recognize any particularly tight areas of concern before starting. It is also important to get up and stretch during your gardening, we recommend every 15-20 minutes at minimum.
  3. Get Adjusted!

  4. Get Adjusted– Of course our number one tip in order to continue on the path of healthy and happy back is to continue to get regular adjustments from your chiropractic team at Pearson Chiropractic Center. No one knows your back like your team of doctors here we can help to recognize problems before they turn into larger issues and also keep your spine adjusted and your muscles relaxed.

We hope these simple tips can keep your back happy and healthy to make the most of your favorite Spring past-time pain free! Call us today to set up your next adjustment. Happy Gardening!

Source: Safe Gardening Tips for Your Body

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.

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

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.

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!

Chiropractic Offers Back Pain Sufferers Relief

 

This very moment 31 million Americans are suffering from low-back pain. (Source) It could be you that is suffering from back pain, the single leading cause of disability in the U.S. Whether the back pain is caused by a work injury, arthritis, cancer or something else, many Americans miss work, visit the doctor and take medication each year for this symptom. According to surveys, an astounding 80% of the population will have back pain some time in our life.

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Why do we suffer from back-related pain?

There are many reasons for back pain. The back is made up of a structure of bones, joints, ligaments and muscles. The back also has sensitive nerves traveling down to the legs. Irritating any of these areas can lead to problems. There is also upper back pain and lower pain related pain, lower back pain is the most common type.

Upper Back Pain

Pain in this part of the body can occur from trauma, injury or from strain and posture. Upper body pain can occur in people who work at computers for long periods of time and sit in an uncomfortable posture. Many of these cases can be related to myofascial pain or joint dysfunction.

Lower Back Pain

This area of the back is the most commonly associated with back pain. The severity of pain can very and causes can vary depending on age and fitness level. They could be caused by a muscle strain, degenerating disc, disc herniation, osteoarthritis, a fracture or something else.

How can Chiropractic Care help?

Regular chiropractic adjustments can help with back pain. Direct pressure applied to your spine and manipulations will help reduce swelling and inflammation. It will increase healing, improve circulation and help with pain and tightness.

What else can ease back pain?

It is important to maintain a healthy lifestyle and maintain a treatment plan in addition to your visits to the chiropractor. Rest and exercise are always recommended as a part of recovery. Always rest and relax immediately after injury as you could further injury the back. Once your tissue begins to heal you can begin to exercise and build your strength back up again. Make sure to not push it too hard and only follow the recommended exercise plan from your chiropractor, physical therapist, or doctor etc.

  • Rest
  • Heat/Ice packs
  • Exercise/stretching (low impact, only at the advice of doctor, chiropractor, physical therapist)

Millions of Americans suffer from back pain today. Don’t let this pain ruin your daily life. The pain caused can be improved by spinal manipulations, rest and exercise. Visit your chiropractor today for advice on how to improve your health and wellness and to get rid of back pain.