10 Ways to Make Losing 10 Pounds Easier
Eating
1. Good Nighttime Snack Choices
After a long day or week it can feel good to cuddle up on the couch and kickback watching some TV. This mental unwinding can often times provoke grazing or mindless eating. Chips, cookies, candy, ice cream, etc can get devoured quickly and effortlessly. To help prevent that, have some better alternatives in the house. If you like that “crunch” go for some pea pods dipped in hummus, celery dipped in almond butter, etc. You can make some protein cookies, muffins or cacao nibs shown here: https://store.draxe.com/blogs/recipes/bone-broth-protein-almond-cacao-energy-balls Dr Axe’s website has some good recipes using alternative, healthy ingredients. Just be aware there will be lots of annoying “take our quiz” or “get our free ebook” things you have to close out of.
2. Meal Prepping
Meal prepping can and should go beyond putting our leftover pizza in a container to eat at work the next day. If you are someone who really likes organization you can have freezer meals ready to go, or spend some time on Sunday making several dinners for the week. If that isn’t your thing, then just make sure you have a short list with a general plan before you go to the grocery store. If you come home hungry with no plan, then it is very likely it will be a pizza night……which is fine as long as you have a well rounded meal planned 5+ nights per week.
3. Ditch the Bread, Excess Sugar, Potatoes, and Wheat Noodles
Most people understand that excess sugar can put them at risk for weight gain, diabetes, and heart disease. However, excess carbs in other forms can do the same! It is easy to overdo it on the bread, potatoes, and pasta. Having too much can affect insulin levels and put your body into fat-storage mode which can sabotage your weight loss efforts.
Go for veggies you actually like instead of piling on more carbs. Bake some asparagus, green beans, or have some raw veggies. There are many alternatives to wheat based pasta available now as well. Zucchini pasta, quinoa (or other ancient grain) pasta, etc.
1. Good Nighttime Snack Choices
After a long day or week it can feel good to cuddle up on the couch and kickback watching some TV. This mental unwinding can often times provoke grazing or mindless eating. Chips, cookies, candy, ice cream, etc can get devoured quickly and effortlessly. To help prevent that, have some better alternatives in the house. If you like that “crunch” go for some pea pods dipped in hummus, celery dipped in almond butter, etc. You can make some protein cookies, muffins or cacao nibs shown here: https://store.draxe.com/blogs/recipes/bone-broth-protein-almond-cacao-energy-balls Dr Axe’s website has some good recipes using alternative, healthy ingredients. Just be aware there will be lots of annoying “take our quiz” or “get our free ebook” things you have to close out of.
2. Meal Prepping
Meal prepping can and should go beyond putting our leftover pizza in a container to eat at work the next day. If you are someone who really likes organization you can have freezer meals ready to go, or spend some time on Sunday making several dinners for the week. If that isn’t your thing, then just make sure you have a short list with a general plan before you go to the grocery store. If you come home hungry with no plan, then it is very likely it will be a pizza night……which is fine as long as you have a well rounded meal planned 5+ nights per week.
3. Ditch the Bread, Excess Sugar, Potatoes, and Wheat Noodles
Most people understand that excess sugar can put them at risk for weight gain, diabetes, and heart disease. However, excess carbs in other forms can do the same! It is easy to overdo it on the bread, potatoes, and pasta. Having too much can affect insulin levels and put your body into fat-storage mode which can sabotage your weight loss efforts.
Go for veggies you actually like instead of piling on more carbs. Bake some asparagus, green beans, or have some raw veggies. There are many alternatives to wheat based pasta available now as well. Zucchini pasta, quinoa (or other ancient grain) pasta, etc.
4. Whole 30/14/7 or structured plan
We have seen many people get good results when they do the “whole 30”. This is where they only consume whole, non-processed foods for 30 days. If you are a person who likes to be on more of a structured plan this may be a good program for you. It can help aid weight loss, decrease inflammation, and really diversify your diet with some more natural choices.
Try to avoid programs that rely heavily on processed products. Weight Watchers and other similar brands have products chock-full of artificial sweeteners and other non-food, but tastes kind of like food ingredients.
Working Out
5. Switch Up Your Routine
The whole purpose of working out is to increase metabolism and to put your body through an experience that requires it to adapt. If you have been doing the same old stuff for an extended period of time, your body has likely adapted. Oftentimes this can make it difficult to get the speedy results you are craving.
Use different machines, heavier or lighter weights, a faster or slower tempo, increasing or decreasing the duration, etc. Sometimes getting a trainer, doing a “challenge”, or finding a new program can help spice things up and put a new twist on your workouts.
6. Workout at Home
If it is difficult for you to get to a gym, there is plenty that can be done at home. HIIT or High Intensity Interval Training, can typically be done in less that 15minutes with no equipment. A quick google search can provide tons of “made for you” programs to be done at home. There are lots of videos that can be found for free as well on YouTube.
Stress/Hormones/Mindset
7. Self-Talk
It is always easier to pull yourself towards something you desire rather than pushing yourself away from what you don’t want. What does that mean? It means be nicer to yourself. Too many people see themselves in the mirror or a picture of themselves and call themselves names or decide they need to work out to “stop being fat”. It is much easier when you are working out instead to “be more fit”, “feel better”, “feel more attractive”, “increase your quality of life”. Let positive things motivate you rather than negative views of yourself facilitate your action. If you talked to your spouse or friend the way you talk to yourself would they still want to be around you?
8. Get Some Sleep
Shoot for 7.5 to 9 hours per night. Plan for it and make a routine. Scrolling through your social media newsfeeds for the 67th time that day isn’t as important as some shuteye. A half hour before bed, put your phone on airplane mode and get ready for sleep! If it is difficult to shut off repetitive thoughts then consider meditation/mindfulness exercises.
We have seen many people get good results when they do the “whole 30”. This is where they only consume whole, non-processed foods for 30 days. If you are a person who likes to be on more of a structured plan this may be a good program for you. It can help aid weight loss, decrease inflammation, and really diversify your diet with some more natural choices.
Try to avoid programs that rely heavily on processed products. Weight Watchers and other similar brands have products chock-full of artificial sweeteners and other non-food, but tastes kind of like food ingredients.
Working Out
5. Switch Up Your Routine
The whole purpose of working out is to increase metabolism and to put your body through an experience that requires it to adapt. If you have been doing the same old stuff for an extended period of time, your body has likely adapted. Oftentimes this can make it difficult to get the speedy results you are craving.
Use different machines, heavier or lighter weights, a faster or slower tempo, increasing or decreasing the duration, etc. Sometimes getting a trainer, doing a “challenge”, or finding a new program can help spice things up and put a new twist on your workouts.
6. Workout at Home
If it is difficult for you to get to a gym, there is plenty that can be done at home. HIIT or High Intensity Interval Training, can typically be done in less that 15minutes with no equipment. A quick google search can provide tons of “made for you” programs to be done at home. There are lots of videos that can be found for free as well on YouTube.
Stress/Hormones/Mindset
7. Self-Talk
It is always easier to pull yourself towards something you desire rather than pushing yourself away from what you don’t want. What does that mean? It means be nicer to yourself. Too many people see themselves in the mirror or a picture of themselves and call themselves names or decide they need to work out to “stop being fat”. It is much easier when you are working out instead to “be more fit”, “feel better”, “feel more attractive”, “increase your quality of life”. Let positive things motivate you rather than negative views of yourself facilitate your action. If you talked to your spouse or friend the way you talk to yourself would they still want to be around you?
8. Get Some Sleep
Shoot for 7.5 to 9 hours per night. Plan for it and make a routine. Scrolling through your social media newsfeeds for the 67th time that day isn’t as important as some shuteye. A half hour before bed, put your phone on airplane mode and get ready for sleep! If it is difficult to shut off repetitive thoughts then consider meditation/mindfulness exercises.
9. Accountability
Find someone to do the journey with you. It could be an online group, a friend, a spouse, etc. Having someone to share your experience with and cheer you on will help immensely.
Have accountability with yourself. If you say you are only going to have one cookie, then only have one cookie! Don’t say you will only have one, eat six, then validate why that was OK (I will start eating better tomorrow, I deserve the “treat”, etc.) This type of behavior programs your mind for failure. It’s OK to eat six cookies sometimes….just don’t say you will eat one and then eat six times that. Have personal integrity by doing what you tell yourself you will do.
10. Stop Poisoning Yourself
Stop eating/drinking out of plastic. Love yourself more than you love your diet soda addiction. See if there are healthier alternatives to the cosmetic products, toothpaste, deodorant, and household products that you are using. Power down your router before bed. Eat less processed, frozen, boxed, and fast food.
Cold Spring Spine does not endorse any treatments, procedures, products, or physicians referenced herein. This information is provided as an educational service and is not intended to serve as any form of medical advice. Anyone seeking specific advice or assistance should consult his or her MD or orthopedic surgeon.
4 Ways To Reduce Golf Related Back Pain
Golf Season is finally here! Make sure to take the following steps to stay healthy throughout the season. Nothing is worse than sitting out our few short months of nice weather due to pain!
1. Take a few minutes to warm up
When you first get to the course take a few minutes to stretch out! Many people start with some putting or a few chip shots, but this short video shows some great ways to warm up in 2 minutes:
2. Check Your Swing Mechanics
Have you ever wondered how some players can play 18 holes no problem? Or how some older or more out of shape people can drive the ball some serious distance? Swing mechanics play a huge role here. The better your swing mechanics are the less wear and tear you put on your body.
Take some time to watch some videos, record yourself swinging, or even hire a coach/mentor to help you out. It could save your body some preventable degeneration and it will likely improve your game!
Take some time to watch some videos, record yourself swinging, or even hire a coach/mentor to help you out. It could save your body some preventable degeneration and it will likely improve your game!
3. Have a Great Chiropractor
No amount of massage, exercise, stretching, or oils can replace a Chiropractic adjustment. If you have spinal nerves getting pinched you need to move the bones off of them…period.
Find a Chiropractor that will look into your specific situation and give you care based off your individual needs. When it comes to your health, never settle for professionals who take a "one-size fits all" approach.
Find a Chiropractor that will look into your specific situation and give you care based off your individual needs. When it comes to your health, never settle for professionals who take a "one-size fits all" approach.
4. Strengthen Your Core
Here are some exercises that can be done at home to help strengthen your core muscles and help minimize risk of injury.
-"Deadbug"
-"Deadbug"
Lie on your back with arms perpendicular to floor and hips and knees bent at 90 degrees; draw in abdominal muscles and maintain throughout exercise.
Extend one arm above head while simultaneously lowering the opposite foot to the floor. While contracting abdominal muscles bring arm and legs back to the starting position. Repeat on the opposite side. Do this 10-20 times.
Extend one arm above head while simultaneously lowering the opposite foot to the floor. While contracting abdominal muscles bring arm and legs back to the starting position. Repeat on the opposite side. Do this 10-20 times.
-Planks
Get into pushup position on the floor. Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold this position for 30-60 seconds. Repeat 1-3 times.
-Glue Bridge
Cold Spring Spine does not endorse any treatments, procedures, products, or physicians referenced herein. This information is provided as an educational service and is not intended to serve as any form of medical advice. Anyone seeking specific advice or assistance should consult his or her MD or orthopedic surgeon.
"You got us pregnant!"
"You got us pregnant!” ….That is a sentence that I was not ever expecting to hear someone shout to me with excitement.
I am by no means a fertility specialist. However, in the past year I have helped a handful of couples conceive by correcting spinal issues and sharing some valuable information that they were not getting elsewhere.
More than 200,000 American couples face fertility problems every year. It can be a both a frustrating and expensive process getting to the root of the problem in many cases.
The purpose of this post is to share the same information with all of you. It is not intended to be medical or nutrition advice, rather just a resource that has the potential to aid you in your journey to parenthood.
I am by no means a fertility specialist. However, in the past year I have helped a handful of couples conceive by correcting spinal issues and sharing some valuable information that they were not getting elsewhere.
More than 200,000 American couples face fertility problems every year. It can be a both a frustrating and expensive process getting to the root of the problem in many cases.
The purpose of this post is to share the same information with all of you. It is not intended to be medical or nutrition advice, rather just a resource that has the potential to aid you in your journey to parenthood.
The best way to get a bun in the oven is to pre-heat the oven!
120 days….that is the approximate amount of time it takes for eggs to mature and sperm to develop. So decide to make some lifestyle changes over the next 4 months that will set both parents up to be as fertile as possible!
Things to AVOID:
Fluoride
Sodium Fluoride is the main ingredient in most brands of toothpaste. It can have a negative effect on fertility. The CDC's website even has it listed as a toxic chemical!
-Try to avoid drinking city water as it contains fluoride and often times chlorine, nitrates, and other chemicals that can have negative health outcomes.
-Consider switching to a fluoride-free toothpaste. Target and most major grocery stores carry Tom’s and other fluoride-free brands.
Ditch the Plastic!
We have all heard of the dangers of BPA. There are several other bisphenols and components in plastic products that can have a negative effect on hormone levels! Some studies even link chemicals in plastic products to decreased sperm count and miscarriages.
-Try to avoid drinking out of plastic cups or bottles.
-Try to store and reheat food in glass containers rather than plastic.
-Try to avoid saran wrapping your leftovers!
When plastic products says “microwave safe” it means they won’t warp in the microwave. It doesn’t mean that they are safe for your body! Often times plastic can leech into the food you are storing or heating especially if it is acidic!
Limit the Soy
Soy can have estrogen-mimicking properties which is not good for males. Many studies suggest increased soy intake can decrease the health or count of sperm.
-Do not cook with soy-based oils.
-Most ranch, miracle whip, dressings, and thicker sauces are made from soybean oil.
-Many protein bars and powders have soy isolate in them because it is cheap.
-Try to limit your intake of soy if you must eat it.
Limit Milk and Dairy
Cow’s milk and dairy are a major source of estrogens in the human diet. Studies show that dairy, especially low-fat dairy, can cause inflammation in the gut and negatively impact cervical mucous. Some studies suggest that older women have a higher chance of being affected by the negative effects.
-Try to limit the dairy intake.
-Substitute cow’s milk with almond milk, rice milk, or coconut milk.
Pesticides
Toxic pesticides have been linked to poor sperm quality in males. If your grocery store of choice doesn’t offer pesticide-free or organic choices at a reasonable price, then try to at least avoid “The Dirty Dozen” and go for “The Clean Fifteen” found here https://www.ewg.org/foodnews/summary.php
Limit Alcohol Consumption-
Try to limit or cut out the booze completely when trying to conceive. Alcohol can disrupt hormone levels and has been show to impact both the male and female when trying to conceive.
-Try to avoid all alcohol when trying to conceive.
-Do not substitute alcohol with sugary pop!
Smoking & Coffee
Some studies suggest coffee consumption and tobacco products can cause negative outcomes on fertility.
-If you are hooked on coffee in the morning try to only drink half a cup.
-Some de-caf coffee have nasty chemicals in them.
-Seek professional help if you need help quitting smoking or chewing tobacco!
Things to DO:
Oxygenate your tissues!
Aim for 10-30min of exercise daily. A type of exercise called HIIT can be done at home with ZERO equipment. It will kick your butt in 5-20minutes and saturate your tissues with oxygen!
Many pre-made programs can be found online for freeà http://darebee.com/programs/30-days-of-hiit.html
Cook with the right oils!
Avoid vegetable oil, canola oil, and the other inflammation causing oils!
Instead go for coconut oil or olive oil!
Get a QUALITY pre-natal vitamin
You are better than the Nature-Made gummies!
Go for something made from whole foods and GMO-free if possible. New Chapter has a good one for a reasonable price.
De-Stress
Remember, adding a little bundle of joy to your family is fun! Don’t make this a chore.
Take time to de-stress by taking time for yourself daily. Read, meditate, go on a walk with your family. Do whatever it is you like to do to unwind. Elevated levels of stress can wreak havoc on your hormone levels!
-Avoid watching or reading the “news”. It is usually filled with gloom and doom that doesn’t add anything positive into your life.
-Unfollow negative people on your Facebook feed. Most people check their news feed on Facebook 10 or more times per day. Make sure to unfollow the people that are complaining all the time or posting horrific stories....neither of those things are adding any value to your life!
Sources:
I added both scientific journals AND easy to read articles at the bottom of each list!
120 days….that is the approximate amount of time it takes for eggs to mature and sperm to develop. So decide to make some lifestyle changes over the next 4 months that will set both parents up to be as fertile as possible!
Things to AVOID:
Fluoride
Sodium Fluoride is the main ingredient in most brands of toothpaste. It can have a negative effect on fertility. The CDC's website even has it listed as a toxic chemical!
-Try to avoid drinking city water as it contains fluoride and often times chlorine, nitrates, and other chemicals that can have negative health outcomes.
-Consider switching to a fluoride-free toothpaste. Target and most major grocery stores carry Tom’s and other fluoride-free brands.
Ditch the Plastic!
We have all heard of the dangers of BPA. There are several other bisphenols and components in plastic products that can have a negative effect on hormone levels! Some studies even link chemicals in plastic products to decreased sperm count and miscarriages.
-Try to avoid drinking out of plastic cups or bottles.
-Try to store and reheat food in glass containers rather than plastic.
-Try to avoid saran wrapping your leftovers!
When plastic products says “microwave safe” it means they won’t warp in the microwave. It doesn’t mean that they are safe for your body! Often times plastic can leech into the food you are storing or heating especially if it is acidic!
Limit the Soy
Soy can have estrogen-mimicking properties which is not good for males. Many studies suggest increased soy intake can decrease the health or count of sperm.
-Do not cook with soy-based oils.
-Most ranch, miracle whip, dressings, and thicker sauces are made from soybean oil.
-Many protein bars and powders have soy isolate in them because it is cheap.
-Try to limit your intake of soy if you must eat it.
Limit Milk and Dairy
Cow’s milk and dairy are a major source of estrogens in the human diet. Studies show that dairy, especially low-fat dairy, can cause inflammation in the gut and negatively impact cervical mucous. Some studies suggest that older women have a higher chance of being affected by the negative effects.
-Try to limit the dairy intake.
-Substitute cow’s milk with almond milk, rice milk, or coconut milk.
Pesticides
Toxic pesticides have been linked to poor sperm quality in males. If your grocery store of choice doesn’t offer pesticide-free or organic choices at a reasonable price, then try to at least avoid “The Dirty Dozen” and go for “The Clean Fifteen” found here https://www.ewg.org/foodnews/summary.php
Limit Alcohol Consumption-
Try to limit or cut out the booze completely when trying to conceive. Alcohol can disrupt hormone levels and has been show to impact both the male and female when trying to conceive.
-Try to avoid all alcohol when trying to conceive.
-Do not substitute alcohol with sugary pop!
Smoking & Coffee
Some studies suggest coffee consumption and tobacco products can cause negative outcomes on fertility.
-If you are hooked on coffee in the morning try to only drink half a cup.
-Some de-caf coffee have nasty chemicals in them.
-Seek professional help if you need help quitting smoking or chewing tobacco!
Things to DO:
Oxygenate your tissues!
Aim for 10-30min of exercise daily. A type of exercise called HIIT can be done at home with ZERO equipment. It will kick your butt in 5-20minutes and saturate your tissues with oxygen!
Many pre-made programs can be found online for freeà http://darebee.com/programs/30-days-of-hiit.html
Cook with the right oils!
Avoid vegetable oil, canola oil, and the other inflammation causing oils!
Instead go for coconut oil or olive oil!
Get a QUALITY pre-natal vitamin
You are better than the Nature-Made gummies!
Go for something made from whole foods and GMO-free if possible. New Chapter has a good one for a reasonable price.
De-Stress
Remember, adding a little bundle of joy to your family is fun! Don’t make this a chore.
Take time to de-stress by taking time for yourself daily. Read, meditate, go on a walk with your family. Do whatever it is you like to do to unwind. Elevated levels of stress can wreak havoc on your hormone levels!
-Avoid watching or reading the “news”. It is usually filled with gloom and doom that doesn’t add anything positive into your life.
-Unfollow negative people on your Facebook feed. Most people check their news feed on Facebook 10 or more times per day. Make sure to unfollow the people that are complaining all the time or posting horrific stories....neither of those things are adding any value to your life!
Sources:
I added both scientific journals AND easy to read articles at the bottom of each list!
|
Fluoride-
http://www.cdc.gov/niosh/ipcsneng/neng0951.html https://www.ncbi.nlm.nih.gov/pubmed/8169995 https://www.ncbi.nlm.nih.gov/pubmed/24071475 https://www.ncbi.nlm.nih.gov/pubmed/24681588 https://www.ncbi.nlm.nih.gov/pubmed/25854509 https://www.ncbi.nlm.nih.gov/pubmed/18455746 http://articles.mercola.com/sites/articles/archive/2013/10/29/fluoride-reproductive-health-dangers.aspx Pesticides- https://www.ncbi.nlm.nih.gov/pubmed/24487096 https://www.ncbi.nlm.nih.gov/pubmed/8467981 http://naturalsociety.com/new-study-pesticides-a-major-cause-of-infertility-male-erectile-dysfunction/ Alcohol- https://www.ncbi.nlm.nih.gov/pubmed/9797089 https://www.ncbi.nlm.nih.gov/pubmed/3895758 https://www.ncbi.nlm.nih.gov/pubmed/3688475 http://natural-fertility-info.com/effects-of-alcohol-on-fertility.html |
Plastic-
https://www.ncbi.nlm.nih.gov/pubmed/24746738 https://www.ncbi.nlm.nih.gov/pubmed/22967341 https://www.ncbi.nlm.nih.gov/pubmed/22121209 https://www.scientificamerican.com/article/undergoing-fertility-treatment-watch-your-plastics/ Soy- https://www.ncbi.nlm.nih.gov/pubmed/18650557 https://www.ncbi.nlm.nih.gov/pubmed/19919579 https://www.ncbi.nlm.nih.gov/pubmed/16234205 http://natural-fertility-info.com/fertility-one-more-reason-to-not-eat-soy.html Dairy- http://humrep.oxfordjournals.org/content/22/5/1340.long https://www.ncbi.nlm.nih.gov/pubmed/11601881 https://www.ncbi.nlm.nih.gov/pubmed/8116603 http://articles.mercola.com/sites/articles/archive/2009/10/29/10-ways-to-address-your-root-causes-of-infertility--naturally.aspx |
What you are doing DAILY that can cause weight gain and hormone changes!
In 2014 researchers coined the term "tech neck".
Today it could be called Pokemon Go Neck or Text neck.
Regardless of what you call it, staring down at a device or screen for hours a day has serious health consequences.Turning your head down just 15 degrees to look at your screen increases the weight-load of your neck by 27 pounds!
It is not surprising that neck pain and arthritis are affecting people as young as 15.
What is surprising, however, is the effect this posture has on your hormone levels.
Today it could be called Pokemon Go Neck or Text neck.
Regardless of what you call it, staring down at a device or screen for hours a day has serious health consequences.Turning your head down just 15 degrees to look at your screen increases the weight-load of your neck by 27 pounds!
It is not surprising that neck pain and arthritis are affecting people as young as 15.
What is surprising, however, is the effect this posture has on your hormone levels.
Forward head posture paired with shoulders rolled forward is associated with reductions in serotonin and increased cortisol. This is important because both of these hormones directly impact your life daily!
Decreased serotonin levels have been known to have a negative effect on your mood and have been associated with depression.
Increased levels of cortisol can cause weight gain, digestive problems, and decrease immune function.
So how can you minimize posture related damage to your body?
Decreased serotonin levels have been known to have a negative effect on your mood and have been associated with depression.
Increased levels of cortisol can cause weight gain, digestive problems, and decrease immune function.
So how can you minimize posture related damage to your body?
Bring your handheld device up to eye level rather than cranking your neck down to look at it!
Take frequent breaks from computer work. Get up to move around and give your body a break a few times an hour.
Take frequent breaks from computer work. Get up to move around and give your body a break a few times an hour.
Go get checked by a quality Chiropractor. Make sure to find someone who will sit down and actually assess your specific needs.
Everyone has a different body with different needs. Go somewhere where the doctor takes x-rays and/or does a careful exam. It is important that your individual problems are being addressed.
Getting your specific problems addressed is the fastest way to live a healthier life! We want you to be feeling your best now and many years in the future.
Thanks for reading!
Everyone has a different body with different needs. Go somewhere where the doctor takes x-rays and/or does a careful exam. It is important that your individual problems are being addressed.
Getting your specific problems addressed is the fastest way to live a healthier life! We want you to be feeling your best now and many years in the future.
Thanks for reading!
There is a REASON for your headache!
There is no such thing as a "normal headache". If you find yourself getting headaches, just know that there is a reason for every single one of them.
Popping an aspirin, an ibuprofen, or some other drug can sometimes take the edge off, but it certainly doesn't get to the root of your problem!
Here are some common triggers for headaches-
-Stress
-Neck Misalignment
-Prolonged sitting- Forward head posture
-Nitrates- Hot dogs, brats, cured meats
-MSG- Soy sauce, Ranch, Dressings for salads or sub-sandwiches, Most sauces at restaurants
-Tyramine- Ripened cheese (Brie & Cheddar), fermented foods (sour kraut, pickles, etc), Beer
-Too much caffeine
-Dehydration
-Hormonal changes during menstrual cycles
We have helped hundreds of people regain and maintain their health. If you suffer from headaches, call or stop by the office as we can likely help you out as well! At Cold Spring Spine we don't just mask symptoms, we find and fix problems. Thank you.
Popping an aspirin, an ibuprofen, or some other drug can sometimes take the edge off, but it certainly doesn't get to the root of your problem!
Here are some common triggers for headaches-
-Stress
-Neck Misalignment
-Prolonged sitting- Forward head posture
-Nitrates- Hot dogs, brats, cured meats
-MSG- Soy sauce, Ranch, Dressings for salads or sub-sandwiches, Most sauces at restaurants
-Tyramine- Ripened cheese (Brie & Cheddar), fermented foods (sour kraut, pickles, etc), Beer
-Too much caffeine
-Dehydration
-Hormonal changes during menstrual cycles
We have helped hundreds of people regain and maintain their health. If you suffer from headaches, call or stop by the office as we can likely help you out as well! At Cold Spring Spine we don't just mask symptoms, we find and fix problems. Thank you.
Should I be cracking my own neck?
One very common question that gets asked of me is "Is it a good idea for me to crack my own neck?"
Usually the urge to crack your own neck comes from muscle tension in the cervical spine. While cracking your own neck can give give temporary relief, it actually makes the problem worse.
When you crack your own neck you are cracking the joints that aren't stuck. If cracking un-restricted joints in the neck becomes a habit, you are creating hyper-mobility in those joints and adding to your problem.
Even Chiropractors need to get regular adjustments from other DC's because it is impossible to give proper adjustments to yourself.
Usually the urge to crack your own neck comes from muscle tension in the cervical spine. While cracking your own neck can give give temporary relief, it actually makes the problem worse.
When you crack your own neck you are cracking the joints that aren't stuck. If cracking un-restricted joints in the neck becomes a habit, you are creating hyper-mobility in those joints and adding to your problem.
Even Chiropractors need to get regular adjustments from other DC's because it is impossible to give proper adjustments to yourself.
Creating hyper-mobile joints will add even more muscle tension as the muscles now have to work harder to keep everything stable.
You may get relief for a small amount of time, but you will soon get the urge to crack your neck again because the restricted joints are still stuck!
This is why prior to any adjustment or manipulation of the neck or spine an exam must be done to see which joints actually need treatment.
An exam and X-ray take less than 15 minutes to perform and allow a skilled Chiropractor to locate any problems that need to be fixed. It is also important to find and correct the underlying problem of the tension or discomfort.
You may get relief for a small amount of time, but you will soon get the urge to crack your neck again because the restricted joints are still stuck!
This is why prior to any adjustment or manipulation of the neck or spine an exam must be done to see which joints actually need treatment.
An exam and X-ray take less than 15 minutes to perform and allow a skilled Chiropractor to locate any problems that need to be fixed. It is also important to find and correct the underlying problem of the tension or discomfort.
If you find yourself cracking your own neck make sure to give your Chiropractor a call right away!
Whiplash Injuries and Auto Accidents
It’s that time of the year again. Flurries are flying and patches of ice unsuspectingly lurk on the roads. These dangerous conditions leave central Minnesota residents at risk for car accidents and whiplash injuries.
Typically we think of a whiplash injury occurring when a car gets struck by another driver at high speeds, but research shows that whiplash syndrome can be brought on from impact as low as 5mph.
Some people experience pain immediately after these collisions, however many people report no symptoms until months down the road. It is important to get care right away to help minimize long term damage in the future.
Typically we think of a whiplash injury occurring when a car gets struck by another driver at high speeds, but research shows that whiplash syndrome can be brought on from impact as low as 5mph.
Some people experience pain immediately after these collisions, however many people report no symptoms until months down the road. It is important to get care right away to help minimize long term damage in the future.
Symptoms of Whiplash Can Include:
A classic whiplash injury occurs when there is hyper-extension followed by hyper-flexion of the neck. This results in damage to the muscles, ligaments, and tendons that support the head.
- Neck Pain
- Headaches
- Migraines
- Decreased Range of Motion
- Low Back Pain
- Muscle Aches
A classic whiplash injury occurs when there is hyper-extension followed by hyper-flexion of the neck. This results in damage to the muscles, ligaments, and tendons that support the head.
To properly diagnose the injury, a detailed history should be taken in addition to a careful examination including X-ray films.
With effective treatment, most injuries heal within 6-9 months. However, it is reported that up to 20% of those who suffer from whiplash continue to suffer from pain, weakness, or decreased range of motion after 5 years.
It is critically important to get proper care from healthcare providers who are specifically trained to work with these types of injuries.
If you, or someone you know was involved in an auto collision make sure to seek help from your trusted Chiropractor.
Chiropractic manipulative therapy has been shown to decrease pain, improve range of motion, and facilitate healing in patients with whiplash related injuries. Most auto injuries are covered 100% by insurance.
With effective treatment, most injuries heal within 6-9 months. However, it is reported that up to 20% of those who suffer from whiplash continue to suffer from pain, weakness, or decreased range of motion after 5 years.
It is critically important to get proper care from healthcare providers who are specifically trained to work with these types of injuries.
If you, or someone you know was involved in an auto collision make sure to seek help from your trusted Chiropractor.
Chiropractic manipulative therapy has been shown to decrease pain, improve range of motion, and facilitate healing in patients with whiplash related injuries. Most auto injuries are covered 100% by insurance.
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References:
Tournier C. Hours M. et al. Five years after the accident, whiplash casualties still have poorer quality of life in the physical domain than other mildly injured casualties: analysis of the ESPARR cohort, BMC Public Health. 2016 Jan 5;16 Conlin A. Bhogal S. Segueira K. Treatment of Whiplash-associated Disorders—Part 1: Non-invasive Interventions. Pain Res Manag. 2005 Spring;10(1):21-32. Woodward MN., Cook JC, Gargan MF. Chiropractic treatment of chronic 'whiplash' injuries. Injury, 1996 Nov;27(9):643-5. Morris F. Do head restraints protect the neck from whiplash injuries? Archives of Emergency Medicine, 1989;(6):17-21. |
Chiropractic and Athletic Performance
It is not uncommon for athletes involved in full-contact sports to develop injuries. This is why all 32 NFL teams have a skilled Chiropractor on staff.
However, in the last decade there has been significant research showing that Chiropractic adjustments can absolutely improve athletic performance.1,2
The brain and spinal cord control every process and movement in the body. When interference occurs from inflammation of pinched nerves, their signals can get getting choked off having an adverse effect on the human body.
Doctors of Chiropractic are trained to locate and correct misalignment of the spine restoring the proper flow and function of the nerves. These “adjustments” to the spine have been shown to improve motor function and movement time.3
Jordan Spieth, after winning the Masters Golf Tournament, made sure to thank his golf coach, his trainer, and his Chiropractor.
Many other high level athletes are Chiropractic advocates. Tom Brady, Jerry Rice, Evander Holyfield, Arnold Schwarzenegger, and even super-star Aaron Rodgers all use and endorse Chiropractic care. (I would like to apologize in advance to all Vikings fans for referring to Rodgers as a superstar).
So if you would like to maximize your athletic performance, make sure to routinely get your spine checked by your favorite local Chiropractor!
1. Alterations in cortical and cerebellar motor processing in subclinical neck pain patients following spinal manipulation.
Daligadu J, et al. J Manipulative Physiol Ther. 2013
2. Corticospinal excitability in patients with chronic low back pain.
Strutton PH, et al. J Spinal Disord Tech. 2005
3. The Effect of Chiropractic Adjustments on Movement Time: A Pilot Study Using Fitts Law Smith D, et al. J Manipulative Physiol Ther. 2005
However, in the last decade there has been significant research showing that Chiropractic adjustments can absolutely improve athletic performance.1,2
The brain and spinal cord control every process and movement in the body. When interference occurs from inflammation of pinched nerves, their signals can get getting choked off having an adverse effect on the human body.
Doctors of Chiropractic are trained to locate and correct misalignment of the spine restoring the proper flow and function of the nerves. These “adjustments” to the spine have been shown to improve motor function and movement time.3
Jordan Spieth, after winning the Masters Golf Tournament, made sure to thank his golf coach, his trainer, and his Chiropractor.
Many other high level athletes are Chiropractic advocates. Tom Brady, Jerry Rice, Evander Holyfield, Arnold Schwarzenegger, and even super-star Aaron Rodgers all use and endorse Chiropractic care. (I would like to apologize in advance to all Vikings fans for referring to Rodgers as a superstar).
So if you would like to maximize your athletic performance, make sure to routinely get your spine checked by your favorite local Chiropractor!
1. Alterations in cortical and cerebellar motor processing in subclinical neck pain patients following spinal manipulation.
Daligadu J, et al. J Manipulative Physiol Ther. 2013
2. Corticospinal excitability in patients with chronic low back pain.
Strutton PH, et al. J Spinal Disord Tech. 2005
3. The Effect of Chiropractic Adjustments on Movement Time: A Pilot Study Using Fitts Law Smith D, et al. J Manipulative Physiol Ther. 2005
How Sitting Affects Your Health
If I asked you to think of dangerous activities that happen at work or school, it is unlikely that "sitting" would make your list. However, some argue that sitting poses just as many health risks as smoking!
According to researchers, the average person spends 75% of his or her waking hours sitting on a chair. Due to the damage sitting does, it becomes increasingly important that we become mindful of our sitting habits.
In life, any activity that is sustained for hours at a time will have side effects.