Monday, July 9, 2012

Sleeping positions



Now that we have talked about good mattresses and pillows the next logical topic would be proper sleeping techniques.
Sleeping on your back or side are great choices. It is not a good idea to sleep on your stomach at all. Stomach sleeping forces you to sleep in a way that doesn't allow you to have proper alignment of your spine. Most stomach sleepers have to turn their head to one side or the other, and have an arch in their lower back. Both of which are not good for your spine.
The preferable ways would be on your back or side.
Back sleepers should look for a great pillow with cervical support. There are many brands out there, but I personally would stay away from anything that gives you flexion in your neck while laying on your back. This causes excess stretching of your spine all night long. Also when sleeping on your back, it isn't a bad idea to put a pillow under your knees. This allows your lower back to drop its arch position.
Side sleepers should also look for a great pillow but this time it needs to be the depth of their head to bed length. Some side sleepers sleep totally on their side and others roll their shoulder forward while sleeping so you have to decided which one you are and pick the perfect size pillow for you. Also, side sleepers should have a pillow between their knees and keep their knees bent at the same angle. If you put one knee forward that will allow twisting in your lower back which can be a cause for morning discomfort in your lower back.
If you alternate between back and side sleeping then you need to look for a neck pillow that will accommodate either position. They are out there. I sell some in my office. Also a good body pillow is great that you can put either under your knees or between them depending on your position.
I know that this sounds like a lot of work, especially while you are sleeping. I know it is possible because I am living proof.
One final note: When your spine is in alignment it makes it much easier to sleep in a proper position and much harder not too.

Thursday, July 5, 2012

Icing versus Heating




I thought I would talk a little bit about icing versus heating. Most people are very clueless as to what they do and why we do either.
When we have swelling in our bodies it is due to stasis of fluids. This can happen because of poor excretion of fluid, an excess production of fluid or both.
When we have an acute injury or flareup (which would be a recent injury or a re-exacerbation of an old injury) we usually have both too much production of fluid and poor excretion. This is our bodies way of bringing lots of nutrients to our injury and protecting the area. Unfortunately it usually does too good of a job which leads to pain and swelling.
Chronic injuries (which would be an old injury that hasn't healed) we have poor excretion usually due to damaged tissue such as scar tissue.
OK, so now what does ice and heat do?
Ice is a natural anti-inflammatory. It slows production of fluid which in turn decreases swelling. BUT then you have no excretion of fluid either.
Heat does a great job at increasing circulation to an area which helps excretion of fluids, but also helps to increase production of fluids as well.
SO....
For acute injuries your body is already producing too much fluids so you don't need to heat. In fact it would cause increased swelling. Icing would be your friend. Icing 10 minutes every hour during the acute phase of an injury would be a good start until you can see your physician.
For chronic injuries heat works really well. BUT you'll only have temporary relief because you'll have an increase in circulation which helps to excrete waste products but will also increase production of fluids. Most people notice when they heat that they felt more range of motion or decreased pain temporarily but then became stiff and sore again. Now you know why. SO the solution to that problem is that in the chronic stages of healing/pain you should alternate heat and ice. Heat 10 minutes and ice 10 minutes. This will help to excrete fluids, but then slow the production of fluids. It has to be in that order as well because it will flush the waste products then decrease swelling. The best form of heat would be a moist heat such as a bath, shower, hot tub, etc...

If you have any further questions about what I discussed here, please feel free to contact me at (612)590-5881.

Friday, June 29, 2012

Nutrition Jump Start



Now is as good a time as any to get going on proper nutrition.  The very best place to start is to get your gut healthy first.  If your gut is unhealthy than most of what you do, for example taking supplements, eating healthy, and exercise, will go almost unnoticed until you fix it.  One great way to get your gut started on the road of recovery is to do a colon cleanse.  There are many out there, and some are a little harsh, but the one I have in my office is super gentle.  It is a seven day course and you barely notice you are taking it.  You may even shed a few pounds. :)  I would suggest cleaning your tubing twice per year.  You won't regret it!
If you would like to know more information call me.  612-590-5881

Thursday, June 21, 2012

Nutrition Informative

I am going to be hosting an event on Tuesday, June 26th at 7:00pm at my office!

We will be discussing some new products and health issues that they can help. These products have changed my life and can certainly change yours.

Some of the issues that they can help:
Fatigue
Immune System problems
Digestive issues
Heartburn
Constipation/Diarrhea
Weight issues
ETC...

I just know you'll get just as excited about it as I am! :)

I would love if you could RSVP to 612-590-5881 if you are able to come. Space is limited.

Monday, May 14, 2012

Weekend Warriors

Now that it is getting warm outside it is much easier to get outside to exercise. This time of year lots of people also get hurt because they don't think about themselves first. I call them the weekend warriors.

TOP TEN WAYS TO KEEP FROM BEING A WEEKEND WARRIOR:

10. Make sure that you get a lot of water to drink!
Water makes up 75% of your body so we need to make sure that we replenish it especially if we are exercising on those hot days.

9. Exercise at least 3 days per week for at least 30 minutes. Studies have shown that it doesn't have to be all at once. I am a busy mom with 4 kids. Sometimes my exercise consists of 5 minutes of kettle bells, then 2 hours later a walk to the park and playing with my kids, then 3 hours later I take the stairs instead of an elevator. You get my point right? It is best to get a solid 30 minute cardio exercise, but let's face it... LIFE IS BUSY sometimes.

8. Stretch before and after your exercise: Doing some light stretches before exercising helps, but definitely stretch well after you've exercised. Tight, non-flexible muscles are much more prone to injury.

7. Change your exercises. For two reasons: One, you will use different muscle groups, and Two, you won't get bored.

6. Listen to your body. If you are starting to feel overexerted, then you probably are. Give your body a chance to recover. Don't overdo it.

5. Rest. Make sure that you get adequate sleep at night. Most adults need 7-10 hours of sleep per night.

4. Avoid too many diuretics. Diuretics include: alcohol, caffeine, medications sometimes, etc. If you are on a prescription of diuretics you have to be even more careful. Diuretics make your body excrete water which will make you dehydrated.

3. Eat an adequate diet. Make sure that you are getting proper nutrition. We tend to eat not enough of the right things and overindulge in all the wrong things on the weekends.

2. Get together with others. If you exercise with others you may be held more accountable and you can keep each other from over doing it. (Unless you tend to over push each other, that is)

1. HAVE FUN!!! Exercising can be fun. Find some activities that are super fun for you. It may be kayaking, water skiing, roller blading, running, soccer, volleyball, swimming, biking, walking, skipping, swinging, etc. The skies the limit!

Friday, April 20, 2012

Vitamin D: There has been a lot of talk about Vitamin D in the last couple of years. It was said to be the miracle Vitamin. Now I don't believe that it is a "miracle" vitamin, but I do believe that we neglect our bodies, intentionally and unintentionally, by the foods that we eat and our lack of exercise in general. Our bodies readily absorb Vitamin D from the sun. This is the best form of Vitamin D. BUT when you are living in MN and cover 99% of your body during the winter months you will most likely get low on this important vitamin. When looking for a good form of vitamin D you need to find one that absorbs well into your body. If you have any questions about this give me a call.

Tuesday, April 17, 2012

Whole Foods

I am very much looking forward to the Whole Foods opening TOMORROW that is almost across the street from my office!!! I hear that we are getting a Trader Joes close by as well.
Nutrition is such an important part of our daily lives that is so poorly missed by most, and uneducated by even more. If you take time out to take care of you from the inside out by eating well, exercising, and getting regular Chiropractic adjustments your life will be filled with more energy, and a more positive outlook.
Take care of yourself!