Our modern diet and lifestyle have been linked to a variety of digestive issues. The overall health of your digestive system is closely tied to the food you eat, the exercise you get, and your overall stress level.

Your digestive system is a group of organs that take the food you eat and turn it into energy and nutrients for your body. The digestive system interacts with your nervous system, immune system, endocrine system, and other to help regulate its function

Perhaps the most interesting thing about digestion is that it actually starts in the brain! Your hypothalamus coordinates your appetite and how much food you eat. If you are tired or stressed out, the chemicals in your brain may influence you to eat more than usual in an attempt to find balance. We call this CRAVINGS.

1. Your digestive system is a complex network of organs, systems, tissues, and nerves controlled by your brain
2. Turning the food you eat into fuel for your body is the primary job of your digestive system
3. You can get rid of your food cravings by getting regular exercise and reducing your overall stress

Understanding that cravings are caused by a variety of physiological factors, and not just willpower, is the first step to controlling them. The next step is making a decision on which factors you want to impact this week – maybe it’s beginning a new exercise routine or finding ways to decrease stress in your daily life. The most important thing to keep in mind is that you are able to take control of your cravings by making a few smart decisions with your lifestyle.

Science Source

National Institute of Diabetes and Digestive and Kidney Diseases. Your Digestive System & How it Works. 2018. Mayo Clinic. See How Your Digestive System Works.

https://fb.watch/1qXR-MPUv5/

Click the above link to a facebook live presentation I recorded last week! It is full of all of my great tips for better sleep. I will include 3 of those tips here:

Staying up late one night usually only results in feeling a little tired the next day, but when this happens day after day, it can really start to negatively affect your life. Research has shown that a lack of proper sleep can result in irritabililty, increased stress, a weakened immune system, and even joint pain. However, by developing a few healthy habits, you’ll be able to ensure that your brain and body get the rest they deserve, so you are ready to have a productive day.

Practicing a relaxing nighttime ritual, such as powering down your electronics and reading a book, can help your body prepare for a good night’s sleep – and don’t forget the TV. While some people like to sleep with the television on, researchers have found that minimizing background noise can actually help your brain get more rest. In my own office, I’ve heard from many patients that they get a better night’s sleep after they get adjusted, which makes sense considering the numerous benefits of chiropractic care. Here is a summary of 3 key tips:

1. Wind down for at least 30 minutes before bed by turning off electronics.
2. Minimize background noise to help your brain get more rest.
3. Many patients report more restful sleep after getting adjusted

For more helpful tips, click the link at the top of the post!

New research has shown that not only can a good night’s sleep keep you mentally sharp, but it can also help you stay healthy by strengthening your immune system. For years physicians have believed that sleep supports the healing process, and now new evidence has been discovered that indicates sleep also plays a role in regulating your immune function. Your immune system is the complex network of cells, tissues, and organs that protect your body from disease. Keeping that system functioning at its highest level is very important to your overall health and wellness.

While you are asleep, your central nervous system is in constant communication with your immune system. Many immune system functions operate on a 24 hour cycle, just like your sleep schedule. In fact, your T-cells, which are some of the most important immune cells, are very, very active while you sleep. Everyone may not require the same amount of sleep, but the research is clear: getting a good night’s sleep will help bolster your immune system.

• Your body uses sleep as it’s time to rest and recover.
• Sleep patterns are tightly linked to your immune function
• Chronic sleep issues promote inflammation and pain.

Sleeping well is a proven part of staying healthy. Sleep disorders, such as sleep apnea, can make it difficult to get a good night’s sleep and can leave you feeling tired and sleepy all day. If you have experienced difficulty sleeping, let me know. I have a workshop coming up later this month where I will be discussing the causes of many sleep issues, and the action steps you can take to FINALLY get a great night of sleep!

Sleep and immune function. European Journal of Physiology. 2012

One of the most common questions I get from patients is: “What is the best sleeping position?”. Considering that you spend nearly one-third of your life sleeping, this is an important question to ask! Top researchers have found one of the best positions to sleep is on your side with your head supported, shoulders centered, and a pillow between your legs. This allows for the best alignment of your spine and reduces the pressure on your neck, low back, hips, and legs – all of which leads to a more restful night of sleep.

Sleeping is the time where your body can maximize rest and recovery. Not only can a lack of sleep cause grogginess the next day, but chronic sleep issues can lead to depression, insomnia, and even make aches and pains worse. If you have ever woken up with a “crick” in your neck, you know how taxing an awkward sleeping position can be on your spine. Maintaining a neutral position and keeping your spine in alignment overnight is an essential part of waking up energized and ready to conquer the day.

• Chronic sleep disturbances have been linked to depression and many common pain syndromes.
• Maintaining proper spinal alignment at night can decrease your aches and pains.
• Sleeping on your side with your head and legs supported is the best sleep position for your spine.

Tonight, when you lie in bed, take a look and make sure your nose and belly button are in alignment. If they are, it’s a good sign your spine is in both an optimal and comfortable sleep posture. Then, take a small pillow and place it between your knees to give your legs and hips that proper added support. Following these quick tips will help you get into the best position to have a great night’s sleep.

Science Source:
National Sleep Foundation. www.sleep.org
Harvard Health Publishing. Harvard Medical School 2018

For many women, monthly menstruation means monthly migraines. In addition to hormone changes, your diet, physical activity and stress levels all contribute to this pattern. While pregnancy and menopause are two ways to eliminate these types of headaches, we also have a few more practical ways to find relief!

New research recommends chiropractic adjustments as part of an evidence-based approach to reducing the pain associated with migraine headaches. Regular adjustments can both help reduce the stress on the muscles that support your neck and improve your range of motion. By keeping active, reducing your stress, maintaining enough hydration, and staying well adjusted, you’ll give your body the best opportunity to manage those monthly hormonal changes and take the first step towards ending your migraine headaches!

• Hormonal changes cause monthly migraines for millions of women.
• Stress has been shown to have a significant impact on hormonal balance.
• Adjustments are recommended as an evidence-based approach to reducing both migraine headaches and overall levels of stress.

Did you suffer from migraine headaches before coming into our practice? Sharing your journey and how chiropractic care helped you find relief may inspire someone else in our community to take action and find a natural solution to their headaches.

Safety first. Not only is “do no harm” part of the oath that doctors take, but it’s also a pretty good principle for all of us to live by. No matter how safe you are, there are times when you get hurt or injured, and finding a healthcare option that is safe, provides excellent results, and has high patient satisfaction can be tricky. Or is it? In 2007, SPINE (one of the worlds most respected research journals) looked at data from over 50,000 chiropractic adjustments given to nearly 20,000 patients, and they found chiropractic care to be incredibly safe and effective.

Awkward sleeping positions, poor posture, and long hours at a computer can all lead to neck pain. By staying active, taking periodic breaks to stretch throughout the day, and setting up your workstation to minimize the stress on your spine, you can dramatically reduce the likelihood you will encounter a bout of neck pain. It’s great to know that if you do end up experiencing neck pain, chiropractic adjustments are one of the safest and most effective options to help get you back on track.

• Research has shown Chiropractic care to be extremely safe
• SPINE examined nearly 20,000 patients and found zero complications
• Up to 85% of people with acute neck pain found relief with Chiropractic adjustments

Believe it or not, many people are nervous to start chiropractic care. The truth is that chiropractic care is safer than many medications and has far less risk than surgery. Sharing research like this with your friends and family is a great idea. It will inspire them to make a smart decision using the research that matters!

Science Source:

Spinal Manipulation, Medication, or Home Exercise With Advice for Acute and Subacute Neck Pain- A Randomized Trial. Annals of Internal Medicine, Volume 156, 2012
Safety of Chiropractic Manipulation of the Cervical Spine. SPINE, Volume 32, 2007
Evidence-Based Guidelines for the Chiropractic Treatment of Adults with Neck Pain. Journal of Manipulative and Physiological Therapeutics. Volume 37. 2014
Risk of Vertebrobasilar Stroke and Chiropractic Care. SPINE, Volume 33. 2008

You know that feeling – the one where you start to feel a headache coming on. For many people, it is a daily occurrence and often begins in the neck and shoulders. That’s right – tight muscles around your neck can result in tension headaches. What’s more, if you sit at a computer all day, your posture may also be contributing to a decreased range of motion, premature degenerative changes in your spine, and headaches – but there’s good news! There are a few simple steps you can take to help you feel less pain, increase your energy, and fend off those degenerative changes. New evidence-based guidelines strongly recommend a combination of exercise, stretching, and chiropractic adjustments to help reduce neck pain, headaches, and muscle tension.

Chronic neck pain can rob you of the things you love. Enjoying your hobbies, taking a few moments to relax, and time with your family can all be affected. However, neck pain and headaches don’t have to be a part of your daily life. By understanding the latest research, you can take massive action to improve your health. Check out the next steps below to find a few tips to help you take your life back from pain.

• Research recommends a combination of chiropractic, exercise, and stretching to reduce pain
• Chiropractic has an extremely high patient satisfaction score – over 90%
• An amazing 85% of people receiving chiropractic adjustments for acute neck pain experienced significant improvement

It’s exciting that research has continued to showcase that you’re in charge of your health. Your habits and lifestyle can make a massive impact. Start reducing neck pain today by taking breaks every 45-60 minutes and stretching out your neck and shoulders. Take a brisk walk during lunch or hit the gym a few times a week to increase your activity levels. Finally, don’t forget about getting adjusted. Research proves that Chiropractic adjustments are a smart decision!

Science Sources:

Spinal Manipulation, Medication, or Home Exercise with Advice for Acute and Subacute Neck Pain- A Randomized Trial. Annals of Internal Medicine, Volume 156, 2012
Perceived Value of Spinal Manipulative Therapy and Exercise Among Seniors with Chronic Neck Pain: A Mixed Methods Study. Journal of Rehabilitation Medicine. 2014

Cervical radiculopathy is the medical term for when a spinal disc in your neck is irritating or compressing a nerve root, causing pain, numbness, tingling, or weakness in your arm and hand. Specific neck movements like twisting or bending may increase your pain. This can happen because of injury or degenerative changes in the spine. The good news is that over 95% of people get well with chiropractic care.

A pinched nerve in your neck can cause a lot of pain, and it can be tempting to reach for medications for relief. However, research shows that you might want to call your chiropractor first. The Annals of Internal Medicine found that chiropractic adjustments provided more relief than medications for people suffering from neck pain, and the relief was long-lasting. The patients in the study experienced statistically significant pain relief up to one year after the initial treatment!

• Discs in your neck can compress or irritate your nerves, causing pain, numbness, or weakness
• Research has shown that chiropractic adjustments were more effective than medication in the short and long term
• Chronic neck pain can be reduced by up to 75% or more after chiropractic adjustments

Research has shown that chiropractic is an extremely safe and effective healthcare option for treating neck pain or pinched nerves. Additionally, chiropractors are trained to help you proactively combat neck pain and to prevent it from showing up in the first place. Ask us about some simple stretches exercises you can perform to help improve your range of motion while keeping your discs and nerves healthy and happy.

Science Sources:

Spinal Manipulation, Medication, or Home Exercise With Advice for Acute and Subacute Neck Pain- AnRandomized Trial. Annals of Internal Medicine, Volume 156, 2012
Safety of Chiropractic Manipulation of the Cervical Spine. SPINE, Volume 32, 2007
Evidence-Based Guidelines for the Chiropractic Treatment of Adults with Neck Pain. Journal of
Manipulative and Physiological Therapeutics. Volume 37. 2014
Outcomes from Magnetic Resonance Imaging-Confirmed Symptomatic Cervical Disk Herniation Patients Treated with High-Velocity, Low-Amplitude Spinal Manipulative Therapy. Journal of Manipulative and Physiological Therapeutics. 2013

Reducing inflammation starts on your plate. Yes, that’s right! The choices you make about what you eat can play a huge role in your body’s hormone balance, immune response, and inflammatory state. Each meal is an opportunity to turn up, or turn down inflammation. With inflammation leading to pain, and even chronic disease, it’s best to make decisions now to reduce your risk of health challenges in the future.

Creating an anti-inflammatory diet doesn’t mean you need to make massive changes. As a matter of fact, some simple additions in terms of spices can make a big difference. Adding flavorful spices like tumeric, ginger, and leafy green vegetables can improve the health and taste of your next meal.

• Tumeric has been shown to reduce inflammation in people suffering from painful arthritis
• Ginger can limit the production of mediators like cytokines
• Leafy green vegetables are high in antioxidants

Next time you are ready to cook a meal, look for an opportunity to add anti-inflammatory spices and foods. If you aren’t into spicy foods, don’t worry! Spices like tumeric and ginger add more flavor than heat. One final tip is to reduce carbohydrates like bread and increase the amount of green leafy vegetables. These small changes to your meals and diet can pay substantial health dividends down the road!

Science Source:

Which herbs help reduce inflammation? Medical News Today. 2019.

Studies have shown that chronic inflammation is directly linked to some of the most common chronic diseases we encounter in our lives. Over 60% of people are affected with at least one condition associated with chronic inflammation. The number of people with heart disease, obesity, diabetes, and cancer continues to soar as a result of the stress and dysfunction caused by chronic inflammation.

The process of chronic inflammation begins with your body doing the right thing. Hormones are released due to injury, stress, or your diet, which causes your immune system to react. If the injury doesn’t heal, the stress doesn’t end, or the diet doesn’t change, this normally healthy process can turn into chronic inflammation and disease. If your immune system doesn’t “turn off”, a vicious cycle of tissue damage can lead to long term inflammation and future health issues.

• Chronic inflammation results in an imbalanced immune response, which can lead to chronic disease
• When inflammatory mediators are overproduced, it can lead to tissue damage
• Taking a pro-active approach to your health now can lower your risk for developing chronic disease later

A few of the most common risk factors associated with chronic inflammation include age, obesity, diet, smoking, hormone imbalances, and sleep disorders. While age is something you can’t control, nearly all the other risk factors can be altered with your daily habits.

Science Source:

Chronic Inflammation. StatPearls. Pubmed. 2018.