Years ago, before the invention of the light bulb, people slept an average of 10 hours per night; today (according to 2002 Sleep in America Poll) Americans sleep an average of 6.9 hrs on weeknights and 7.5 hrs per night on weekends.
How Much Sleep Do You Need?
Exactly how much sleep you need varies from person to person, but experts agree on average, 7 to 9 hours should be sufficient. What about children? Preschoolers (ages 3-5) need 11 to 13 hours, school age children (up to 12) need 10 to 11 hours, and adolescents need 8.5 to 9.5 hours of sleep each night.
Sleep is a necessity for our bodies to restore and replenish itself, for example, important hormones are secreted, blood pressure is lowered, kidney functions change and memory is consolidated, just to name a few. Not to mention, poor sleep habits leave us feeling tired, sleepy, and sometimes just outright exhausted. When we talk about a good nights sleep we mean comfortable, undisrupted, sound sleeping, so when we awake we feel rested, alert and ready for a new day.
Tips for getting a good night sleep:
Routine
Having a set bedtime and allowing an hour or so before bedtime to relax.
Relax
Turn off the television, listen to calm music or read a book.
Environment
Make your bedroom a comfortable place to sleep.
Comfortable
A quiet, cool and dark bedroom is the best for sleeping.
Exercise
Exercising will help you sleep if done at least three hours earlier.
Eating
Try not to eat at least 2-3 hours before bedtime.
Mattress
Make sure your mattress is suited for your needs, and not worn out.
Monday, January 3, 2011
Wednesday, December 1, 2010
STRESS. Chiropractic just might be the answer to relieving stress.
There are so many different causes of stress, especially in today’s fast paced world. It seems like bills pile up faster than ever and that can lead to being overworked and that can lead to worrying about our job security, and that can lead to arguments with coworkers or with our spouse and children. You see how fast this can snowball and some people will become overwhelmed and totally frustrated.
Physical stress may be the result of not getting the proper sleep, having to many things to do, a poor diet or just getting over being ill. Mental stress can come from worrying about bills, losing your job, illness or death of a spouse or loved one.
Whatever the cause, stress can take a toll on you physically and mentally. Even the smallest of problems can sometimes totally stress you out.
Tips to help you with those stressful times.
• Exercise – Exercising is an excellent way to relieve tension and anxiety, it will also help you get into good physical condition, sleep better at night, feel more confident about yourself and simply be much more healthier.
• Walking – This topic would normally be in the exercise category, however, it seems that just a short walk can clear your mind and really help to relieve stress especially for elder’s or a person unable to do certain exercises.
• Breathing Exercises – While sitting quietly try to focus on your breathing, take in deep breaths, hold it in a few seconds, and then release by blowing out gently. Make sure to concentrate on your breathing, repeat this for a few minutes.
• Yoga – Yoga is an excellent way to relieve stress. You can also do your own mediating at home without ever taking a Yoga class. All you need is a quiet room and a few minutes to relax. Start by sitting comfortable, you want to focus on all your different muscles by tightening them for 5 seconds and then relaxing them for a minute or so. Start with your scalp muscles, then your face muscles and so on working your way down your body. Its very important to let your mind relax, try to put yourself in a calm and tranquil place, maybe somewhere you’ve been and enjoy. Try to keep the outside world out of your thoughts completely.
Stress Is A Serious Matter.
Stress can be much more serious than most people think, stress is proven to cause illness and other health problems that could even become life threatening.
We can identify and treat stress through nutrition, exercise, adjustments, and lifestyle.
Why live with stress when you really shouldn’t have to.
Physical stress may be the result of not getting the proper sleep, having to many things to do, a poor diet or just getting over being ill. Mental stress can come from worrying about bills, losing your job, illness or death of a spouse or loved one.
Whatever the cause, stress can take a toll on you physically and mentally. Even the smallest of problems can sometimes totally stress you out.
Tips to help you with those stressful times.
• Exercise – Exercising is an excellent way to relieve tension and anxiety, it will also help you get into good physical condition, sleep better at night, feel more confident about yourself and simply be much more healthier.
• Walking – This topic would normally be in the exercise category, however, it seems that just a short walk can clear your mind and really help to relieve stress especially for elder’s or a person unable to do certain exercises.
• Breathing Exercises – While sitting quietly try to focus on your breathing, take in deep breaths, hold it in a few seconds, and then release by blowing out gently. Make sure to concentrate on your breathing, repeat this for a few minutes.
• Yoga – Yoga is an excellent way to relieve stress. You can also do your own mediating at home without ever taking a Yoga class. All you need is a quiet room and a few minutes to relax. Start by sitting comfortable, you want to focus on all your different muscles by tightening them for 5 seconds and then relaxing them for a minute or so. Start with your scalp muscles, then your face muscles and so on working your way down your body. Its very important to let your mind relax, try to put yourself in a calm and tranquil place, maybe somewhere you’ve been and enjoy. Try to keep the outside world out of your thoughts completely.
Stress Is A Serious Matter.
Stress can be much more serious than most people think, stress is proven to cause illness and other health problems that could even become life threatening.
We can identify and treat stress through nutrition, exercise, adjustments, and lifestyle.
Why live with stress when you really shouldn’t have to.
Monday, November 1, 2010
Nutrition - It's all about what and how you eat!
Ever wonder just how many diets are out there? Hundreds, maybe even thousands! Let's think here a second...Why are so many people in America overweight when they have all these sure fire diets to slim them down in no time flat?
Why shouldn't I be able to eat as much as I want for twenty years, become totally unhealthy, maybe even obese, and like so many others just take a new and amazing diet pill? It works on all the television commercials, doesn't it? You've seen them before...someone is 250 lbs. overweight, but within 60 days they are swimsuit models. Their hair, teeth, and eyes are even beautiful!
Let's face reality; if it were so easy to take a wonder pill, or go on a 30-day supermodel diet, the whole world would be in great physical shape (including myself). All jokes aside, nutrition plays a vital role in our life. Eating the right foods along with the correct portions determines how our bodies grown and function.
Through the foods we eat is how our bodies receive the vitamins and minerals it needs to live. Eat right and your body will be healthy and well, eat junk and your body will be not so healthy or well.
Chiropractors today have studied nutrition and they know what foods you should eat. They understand the importance of a healthy, well balanced diet, and sometimes can even diagnose a lack of a certain vitamin or mineral is causing a patient symptoms.
Why shouldn't I be able to eat as much as I want for twenty years, become totally unhealthy, maybe even obese, and like so many others just take a new and amazing diet pill? It works on all the television commercials, doesn't it? You've seen them before...someone is 250 lbs. overweight, but within 60 days they are swimsuit models. Their hair, teeth, and eyes are even beautiful!
Let's face reality; if it were so easy to take a wonder pill, or go on a 30-day supermodel diet, the whole world would be in great physical shape (including myself). All jokes aside, nutrition plays a vital role in our life. Eating the right foods along with the correct portions determines how our bodies grown and function.
Through the foods we eat is how our bodies receive the vitamins and minerals it needs to live. Eat right and your body will be healthy and well, eat junk and your body will be not so healthy or well.
Chiropractors today have studied nutrition and they know what foods you should eat. They understand the importance of a healthy, well balanced diet, and sometimes can even diagnose a lack of a certain vitamin or mineral is causing a patient symptoms.
Friday, October 1, 2010
Chiropractic and You.
Chiropractic care involved diagnosing and treating patient's problems, and not just treating the symptoms. While medications often have their place in a patient's treatment, medications can have terrible and sometimes fatal side effects; and surgical procedures can sometimes be avoided.
A Different Approach.
The human body is capable of healing itself naturally, with regular spinal check-ups (and adjustments if needed), exercise, and a nutritional diet. By listening to, and working closely with our patients, we are able to unlock a persons own healing ability, and can lead them down the path to having good health, both physically and mentally.
The Body's Ability to Heal Itself.
Unlocking a persons own healing ability means that we will first, listen to the patient explain what or where the problem is. Second, we will examine the patient to find out exactly what is causing the problem. Third, we will discuss the condition with the patient and explain the types of treatments that are available.
An All Natural Way of Life.
After the initial symptoms have been treated and are under control, we may suggest a regular maintenance program, which could open the door for you and your family to live a better way of life. Our goal is to create a healthier and happier you, through natural healing. Our practice isn't just about taking away the pain, but exceeding far beyond your expectations so you can live life to its fullest.
A Note from Our Office.
Even though chiropractors take the natural approach to healing, they do understand that under certain circumstances, conditions will need to be treated with medications, and we would never want you to stop taking medications that could mean life or death. Please consult with your prescribing physician before changing or stopping your medication.
A Different Approach.
The human body is capable of healing itself naturally, with regular spinal check-ups (and adjustments if needed), exercise, and a nutritional diet. By listening to, and working closely with our patients, we are able to unlock a persons own healing ability, and can lead them down the path to having good health, both physically and mentally.
The Body's Ability to Heal Itself.
Unlocking a persons own healing ability means that we will first, listen to the patient explain what or where the problem is. Second, we will examine the patient to find out exactly what is causing the problem. Third, we will discuss the condition with the patient and explain the types of treatments that are available.
An All Natural Way of Life.
After the initial symptoms have been treated and are under control, we may suggest a regular maintenance program, which could open the door for you and your family to live a better way of life. Our goal is to create a healthier and happier you, through natural healing. Our practice isn't just about taking away the pain, but exceeding far beyond your expectations so you can live life to its fullest.
A Note from Our Office.
Even though chiropractors take the natural approach to healing, they do understand that under certain circumstances, conditions will need to be treated with medications, and we would never want you to stop taking medications that could mean life or death. Please consult with your prescribing physician before changing or stopping your medication.
Saturday, September 11, 2010
Sports and Chiropractic Care
The Chiropractor plays a very important role in the sports world. From professional to amateur and even the weekend player, all are benefiting from chiropractic care.
The Chiropractor’s role is not only to treat injuries, but they can also help to enhance performance, prevent and manage injuries. They can be effective in the nutritional aspects of athletic performance as well as helping in competition preparation and endurance, and all aspects of injury prevention and treatment.
More and more athletes, professional and amateur, are choosing chiropractic care; this is evident by the increased treatments in the collegiate, Olympic, and professional levels. The list of advocates is long, and includes boxing champion Evander Holyfield along with professional football players Joe Montana, Jerry Rice, and Rodger Craig. Other advocates are Chichi Rodriguez in golf; world champion kick-boxer Dennis Alexio; as well as champions in virtually every major sport are becoming regular chiropractic patients. Many athletes insist on being adjusted by their chiropractors just prior to competition. They feel they are not able to perform at their optimum ability without the reassurance that they have full range of motion and decreased restriction in their joints.
The athlete is always looking to enhance performance, speed, injury rehabilitation, and increase endurance. In their search they are being drawn to the benefits of nutrition. Chiropractors qualified in the field of nutrition are able to give pertinent advice on vitamin supplementation, dietary intakes, environmental toxicities, homeostasis, and biomechanical reactions of bodily systems.
Looking to reduce injuries, entire teams as well as individual athletes are following a chiropractic designed conditioning program. Chiropractors are trained professionals in the area of biomechanical function of the neuromusculoskeletal system are capable of preparing a better, more complete conditioning and injury prevention program.
The trend towards chiropractic in sports care has been shown to be valid. It is hoped that more definitive studies in the area of nutrition, biomechanics and injury rehabilitation will be done to heighten chiropractic in the sports care arena. Because of the increasing worldwide interest in sports and fitness, no matter what your age or level of athletic achievement, the opportunity to finally see the role of chiropractic in sports cares is at hand.
Chiropractic Research Shows Positive Benefits!
Numerous studies have shown that chiropractic treatment is both safe and effective. The following are excerpts from a few of the more recent studies. By examining the research supporting chiropractic care, you will find that chiropractic offers tremendous potential in meeting today’s health care challenges.
For Acute and Chronic Pain
Patients with chronic low-back pain treated by chiropractors showed greater improvement and satisfaction at one month than patients treated by family physicians. Satisfaction scores were higher for chiropractic patients. A higher proportion of chiropractic patients (56% vs. 13%) reported that their low-back pain was better or much better, whereas nearly one third of medical patients reported their low-back pain was worse or much worse.
(2000) Journal of Manipulative and Physiological Therapeutics-
In a randomized controlled trial, 183 patients with neck pain were randomly allocated to manual therapy (spinal mobilization), physiotherapy (mainly exercise) or general practitioner care (counseling, education and drugs) in a 52- week study. The clinical outcomes measures showed that manual therapy resulted in faster recovery than physiotherapy and general practitioner care. Moreover, total costs of the manual therapy-treated patients were about one-third of the costs of physiotherapy or general practitioner care.
(2003) British Medical Journal-
In comparison to other treatment alternatives, acute and chronic chiropractic patients experienced better outcomes in pain, functional disability, and patient satisfaction; clinically important differences in pain and disability improvement were found for chronic patients.
(2005) Journal of Manipulative and Physiological Therapeutics-
In our randomized, controlled trial we compared the effectiveness of manual therapy, physical therapy, and continued care by a general practitioner in patents with nonspecific neck pain. The success rate at seven weeks was twice as high for the manual group (68.3%) as for the continued care group (general practitioner). Manual therapy scored better than physical therapy on all outcome measures. Patients receiving manual therapy had fewer absences from work than patients receiving physical therapy or continued care. Manual therapy and physical therapy each resulted in statistically significant less analgesic use than continued care.
Thursday, July 1, 2010
Fibromyalgia and Chiropractic Care
Experts estimate that 3 million to 6 million Americans suffer from fibromyalgia. An astonishing 80% of these people are women. Some of the risks factors are: being a woman between the ages of 20 to 50 and also having a rheumatoid disease such as rheumatoid arthritis, lupus, or Sjogren’s syndrome. Fibromyalgia also seems to run in families, so a gene may be at least partly responsible for this condition.
With all the technology available in today’s world, experts do not know the exact cause of fibromyalgia. There are theories about possible causes or triggers including inadequate sleep, suffering an injury, or a physical or emotional trauma that affects the brain, spine and nerves. Some experts believe that a viral or bacterial infection plays a part.
Abnormal production of pain-related chemicals in the nervous system also contributes to the symptoms of fibromyalgia. It’s thought that any one of these factors may “bring on” the symptoms of fibromyalgia in someone who is already genetically predisposed to the condition.
The most common symptoms:
• Chronic pain throughout the body
• Burning, numbness and tingling
• Sleep disorders
• Tenderness on, or around the neck, hips, elbows, thighs and knees
• Depression
• Chronic fatigue or exhaustion
• Facial Pain
• Anxiety
• Jaw Pain (TMJ)
• Irritable Bowel
• Memory Loss
• Tension or Migraine Headaches
• High sensitivity to foods and medication (allergic type reaction)
• Minimal tolerance to heat and cold
• High sensitivity to bright lights and sounds
• Hair loss
(This is a list of common symptoms, other symptoms may occur.)
Fibromyalgia basically means pain in the muscles, tendons, and ligaments. The pain occurs in the areas where the muscles attach to the bone or ligaments and is similar to arthritis pain. Since the joints are not affected, they will not deteriorate or become deformed as with arthritic conditions.
Typically the pain originates in one area, usually the neck and shoulders, and then radiates out from there. Most patients report feeling some pain all the time, and many describe it as being “exhausting”. Weather changes, the time of day, physical activity, and stressful events are all factors in the different levels of pain one suffers with from day to day. The pain has been described as stiffness, burning, stabbing, sudden, radiating, and aching. The pain is often more intense after disturbed sleep, which is a common complaint among sufferers.
One of the major complaints is fatigue, some patients report this as more debilitating as the pain. Fatigue and sleep disturbances are, in fact, almost universal in patients with fibromyalgia. Some experts believe that without these symptoms, physicians should seek a diagnosis other than fibromyalgia.
People not suffering from fibromyalgia can't begin to understand this disease. Friends and family members sometimes think that a person is just lazy or it’s all in their head. How can a person look so normal and feel so bad? To feel so tired all the time and to always be in pain, just imagine how that must feel. At this time there is no known cure, but your chiropractor can be very helpful in treating fibromyalgia.
Patients must make changes in their lives including: diet (nutrition is very important), exercise, stretching, spinal adjustments, relieving stress, sleep patterns, etc. Chiropractors understand the effects fibromyalgia brings with it and they have the knowledge, training, and experience to help their patients not only deal with, but help with regaining their lives and living life again.
Although the medical profession is beginning to finally recognize fibromyalgia, many physicians are still denying that fibromyalgia even exists. Treatment must begin with the patient having the will to make changes in their lifestyle. Secondly, the patient must seek out professional help; this is where chiropractic care enters the picture. Most medical doctors will treat patients by giving them drugs, and if one drug doesn’t work, they try another and send the patient on their way. This is a very complicated and debilitating disease, each case is different and must be treated as so.
Knowledge, understanding, and compassion is all part of the chiropractic treatment. If you are suffering from, or believe you have the symptoms of fibromyalgia, find a chiropractor and begin natural treatments today. You’ll be glad you did.
With all the technology available in today’s world, experts do not know the exact cause of fibromyalgia. There are theories about possible causes or triggers including inadequate sleep, suffering an injury, or a physical or emotional trauma that affects the brain, spine and nerves. Some experts believe that a viral or bacterial infection plays a part.
Abnormal production of pain-related chemicals in the nervous system also contributes to the symptoms of fibromyalgia. It’s thought that any one of these factors may “bring on” the symptoms of fibromyalgia in someone who is already genetically predisposed to the condition.
The most common symptoms:
• Chronic pain throughout the body
• Burning, numbness and tingling
• Sleep disorders
• Tenderness on, or around the neck, hips, elbows, thighs and knees
• Depression
• Chronic fatigue or exhaustion
• Facial Pain
• Anxiety
• Jaw Pain (TMJ)
• Irritable Bowel
• Memory Loss
• Tension or Migraine Headaches
• High sensitivity to foods and medication (allergic type reaction)
• Minimal tolerance to heat and cold
• High sensitivity to bright lights and sounds
• Hair loss
(This is a list of common symptoms, other symptoms may occur.)
Fibromyalgia basically means pain in the muscles, tendons, and ligaments. The pain occurs in the areas where the muscles attach to the bone or ligaments and is similar to arthritis pain. Since the joints are not affected, they will not deteriorate or become deformed as with arthritic conditions.
Typically the pain originates in one area, usually the neck and shoulders, and then radiates out from there. Most patients report feeling some pain all the time, and many describe it as being “exhausting”. Weather changes, the time of day, physical activity, and stressful events are all factors in the different levels of pain one suffers with from day to day. The pain has been described as stiffness, burning, stabbing, sudden, radiating, and aching. The pain is often more intense after disturbed sleep, which is a common complaint among sufferers.
One of the major complaints is fatigue, some patients report this as more debilitating as the pain. Fatigue and sleep disturbances are, in fact, almost universal in patients with fibromyalgia. Some experts believe that without these symptoms, physicians should seek a diagnosis other than fibromyalgia.
People not suffering from fibromyalgia can't begin to understand this disease. Friends and family members sometimes think that a person is just lazy or it’s all in their head. How can a person look so normal and feel so bad? To feel so tired all the time and to always be in pain, just imagine how that must feel. At this time there is no known cure, but your chiropractor can be very helpful in treating fibromyalgia.
Patients must make changes in their lives including: diet (nutrition is very important), exercise, stretching, spinal adjustments, relieving stress, sleep patterns, etc. Chiropractors understand the effects fibromyalgia brings with it and they have the knowledge, training, and experience to help their patients not only deal with, but help with regaining their lives and living life again.
Although the medical profession is beginning to finally recognize fibromyalgia, many physicians are still denying that fibromyalgia even exists. Treatment must begin with the patient having the will to make changes in their lifestyle. Secondly, the patient must seek out professional help; this is where chiropractic care enters the picture. Most medical doctors will treat patients by giving them drugs, and if one drug doesn’t work, they try another and send the patient on their way. This is a very complicated and debilitating disease, each case is different and must be treated as so.
Knowledge, understanding, and compassion is all part of the chiropractic treatment. If you are suffering from, or believe you have the symptoms of fibromyalgia, find a chiropractor and begin natural treatments today. You’ll be glad you did.
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