Consider supplementation if you aren’t consuming the recommended 2 servings of fish per week.

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Keeping your spine aligned while you drive will help you avoid back and hip problems.

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9pm on a Wednesday. You really shouldn’t be reading this……. Limiting screen time before bed will allow you to get longer, better sleep. This allows the body time to recover, regenerate and sets you up for a better day. http://ow.ly/i/xY1yv

Mobility matters. Having a full and pain free range of motion in all your joints makes every activity easier. http://ow.ly/i/xXa8t

8 Tips for More Restful Sleep

Although often ignored, sleep quality is one of the pillars of good health, along with exercise and nutrition. Here are a few tips to help you rest more soundly.

1. Make sleep a priority. The National Sleep Foundation advises adults to sleep 7-9 hours every night. Even small sleep deficits can pose problems like decreased athleticism, diminished brain function, increased inflammation, and a greater likelihood to get sick.

2. Stick to a schedule. If possible, try to go to bed at the same time every night to help regulate your body’s internal clock. Using a sleep schedule on your phone can help remind you when to go to bed and wake up.

3. Exercise daily. Being active in the daytime will promote better nighttime sleep, but stay away from exercising too late in the evening as it may interfere with sleep.

4. Avoid stimulants too close to bedtime. Caffeine and nicotine will interfere with your sleep. Particularly limit caffeine in the afternoon and evening since caffeine has a half-life of 6-9 hours and can keep you awake long after the last sip.

5. Eat & drink wisely. Ideally, eat your last meal 3-4 hours before bedtime and especially limit heavy, spicy or high-fat foods. Ration how much you drink before bedtime to minimize bathroom breaks.

6. Turn off all electronics at least an hour before bedtime. Never watch TV or use electronic devices in bed. If you need some wind-down time, try reading from a book or magazine instead.

7. Stay cool. Most people sleep best in a cool room.

8. Assess the quality of your mattress and pillow. If you’re uncomfortable, you won’t be sleeping well. Furthermore, you’ll wake up to aches and pains if you’re sleeping on a sagging mattress or a pillow that doesn’t promote proper neck posture. If you think your mattress or pillow may need to be replaced, ask our providers. They can provide advice to help you find the best solution for your specific situation. http://ow.ly/i/xV0od

A new study of 1,271 LBP patients compared outcomes for those who were treated with standard medical care vs. those whose treatment included chiropractic spinal manipulation. The study concluded that regardless of pain location (local vs. radicular), chiropractic co-managed patients experienced faster relief and fared significantly better long-term than those receiving solely traditional management.

Reference
1. Hartvigsen L. et al. Leg pain location and neurological signs relate to outcomes in primary care patients with low back pain. BMC Musculoskeletal Disorders 2017, 18:133

#Chiropractic
#lowbackpain
#science
#evidence
#Winnipeg http://ow.ly/i/xUZPz

Very interesting article showing further evidence that arthritis isn’t a matter of your joints wearing out and that regular activity can reduce the odds of your joints suffering from OA in the first place. Stay active, stay moving and stay healthy.

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#Chiropractic
#Arthritis
#Fitness
#Winnipeg
#Pain http://ow.ly/i/xTDEO

Meralgia paresthetica is an often missed diagnosis for tingling, numbness, and burning pain on the front and outside of your thigh. The condition is caused by a pinching or irritation to the “lateral femoral cutaneous nerve” that supplies sensation to your thigh.

This nerve can be compressed beneath a ligament, tendon or tight muscle in your hip and pelvis. Pregnancy or being even slightly overweight makes this condition more likely. Tight clothing including girdles, compressive shorts, or tight belts may aggravate or cause this condition. Carpenters’ tool belts or police duty belts may compress this nerve. Prolonged sitting or lying in a fetal position may aggravate this problem. Diabetics are at greater risk.
In the early stages of this condition, your symptoms are usually mild and intermittent. Walking or standing may aggravate the symptoms, and sitting tends to relieve them. In more advanced stages, numbness and tingling changes to shooting pain that is unaffected by your position.

The central goal of treatment is to decrease any cause of compression. In some cases, simply wearing looser clothing or belts may help relieve your symptoms. Some men find relief by switching from a belt to suspenders. Avoid wearing a tool belt or duty belt that places pressure over the area. If you are overweight, begin a sensible weight loss program to avoid compression from excessive tissue. http://ow.ly/i/uGKAj

Health Alert: Childhood Obesity Poses Health Risks.

The Centers for Disease Control and Prevention states that obese children are at greater risk of developing high blood pressure and high cholesterol; type 2 diabetes, insulin resistance, and impaired fasting glucose; asthma, sleep apnea, and other breathing problems; joint and musculoskeletal pain and discomfort; gallstones, heartburn, and fatty liver disease; behavioral problems, depression, poor self-esteem, poor quality of life, and poor school performance.

Centers for Disease Control and Prevention, October 2016 http://ow.ly/i/xKuR9