lifestyle

Sugar: The Beach Body Killer 

~ Dr. Robert Speirs DC ~ Leave a comment

Bottom Line:

If you have a sweet tooth, you know it can be difficult to avoid sugary foods like pastries, candy, or even soda. Which sugary food is your weakness? 

Researchers have proven that sugar is a key contributor to weight gain. But how? 

Well, sugar is made up of two molecules: glucose and fructose. Glucose is what your body uses for energy. Fructose, on the other hand, is a molecule that your liver turns to fat and is a key contributor to weight gain and disease. 

Why it Matters:

When you eat a lot of sugar, it causes your blood glucose to rise, which can be toxic. So your body produces insulin to get the glucose out of your blood and into the cells to be used for energy. Over time, your body can actually build a resistance to insulin which means that your pancreas works harder to create the same balance. When the resistance to insulin reaches a critical point, it can result in type II diabetes. But first, your body begins storing an overabundance of fat in your fat cells. The worst part? Not only do you start “gaining weight” but your body has a tough time getting the energy out of the fat cells, which means your brain thinks you are hungry, and you eat even more. What a vicious cycle! 

– Excess sugar can lead to cardiovascular disease, type 2 diabetes, and weight gain.

– Eating sugary foods can result in your body storing away more fat.

– Sugar can trick your brain into thinking it’s still hungry (even after you’ve eaten a full meal).

Next Steps: 

Staying fit and healthy can be challenging, but we’re here for you. How you choose to eat is one of the most important aspects of living a healthy life. When you make good choices about how you eat, how you move, and how you think – you are set up for a healthy life. 

Science Source(s): 

Sugar Consumption, Metabolic Disease and Obesity: The State of the Controversy. Crit Rev Clin Lab Sci. 2016

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Sleeping Well Can Keep You Healthy 

~ Dr. Robert Speirs DC ~ Leave a comment

Bottom Line:

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, so keeping that system functioning at its highest level is very important to your overall health and wellness. 

Why it Matters:

While you’re 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’re asleep. 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 its time to rest and recover.
  • Sleep patterns are tightly linked to your immune function.
  • Chronic sleep issues promote inflammation and pain. 

Next Steps: 

Sleeping well has been proven to be an essential part of staying healthy. Sleep disorders, such as sleep apnea, can make it extremely difficult to get a good night’s sleep and leave you feeling tired and sleepy all day. If you have experienced difficulty sleeping, let us know. We have an upcoming workshop where we’ll be discussing not only the causes of many of these issues, but also the action steps you can take to FINALLY get a great night of sleep! 

Science Source: 

Sleep and immune function. European Journal of Physiology. 2012 

The Best Sleep Position 

~ Dr. Robert Speirs DC ~ Leave a comment

Bottom Line:

One of the most common questions we get from patients is: “What’s the best sleeping position?” Considering 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.

Why it Matters:

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.

Next Steps: 

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. http://www.sleep.org 

Harvard Health Publishing. Harvard Medical School 2018

How Safe is Chiropractic Care?

~ Dr. Robert Speirs DC ~ 1 Comment

 

Bottom Line: 

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. 

Why it Matters:

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.

Next Steps: 

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 

All About Bunions

~ Dr. Robert Speirs DC ~ Leave a comment

Hallux valgus is defined as a deformity that occurs at the base of the hallux, the big toe. This condition, commonly called a bunion, is often associated with joint stiffness and causes a change in the alignment of the big toe. The big toe gradually deviates towards the other toes. It generally causes pain and in some cases an alteration in the normal biomechanics of walking.

The articular limitation of the extension of the big toe or ankle is often compensated by walking with an outward rotation of the foot. Over time, this pressure on the big toe joint causes the symptoms to appear and worsen.

The onset of hallux valgus can be accelerated by wearing narrow, pointed shoes, such as high heels. Structural abnormalities of the foot such as flat feet or an increase in the length of the hallux can also contribute to hallux valgus.

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Structures involved

In a case of hallux valgus, it is at the ​metatarsophalangeal joint t​ hat the change in the alignment of the joint occurs. Over time, the ligaments of this joint become more relaxed on the medial side of the joint. When hallux valgus is associated with joint stiffness, it is primarily the cartilage damage combined with the presence, in some cases, of slight bone deposits on the medial side of the joint that would be responsible for the restriction of movement.

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Signs & Symptoms that you may experience

Each person will react differently to this condition and recovery will depend on the stage of the condition. Hallux valgus can produce, but is not limited to, pain and the appearance of a small bump on the inner side at the base of the big toe, joint stiffness, difficulty with impact activities such as walking and running, and can sometimes cause localized edema around the big toe. The presence of hallux valgus is not always associated with symptoms of pain.

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Developments

Hallux valgus, often associated with osteoarthritis, is a progressive condition that cannot be cured, which means that the deformity may progress over time. However, an active lifestyle and a rehabilitation plan may slow the progression of this condition and its symptoms.

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▶​ ​WHAT TO DO

Painful episodes

Relative rest is a good way to prevent your symptoms from getting worse. A few days of rest by reducing activities that cause significant pain may be necessary.​ ​However, it is very important to avoid deconditioning. A quick return to your daily activities, light cardiovascular exercises that do not cause an increase in pain, joint mobilization exercises and strengthening of the hallux muscles will allow for a better recovery.

Rehabilitation

Follow your therapist’s advice. This will help you manage the various stages of the healing process and increase the odds of successful rehabilitation. Your therapist will accompany you during your rehabilitation program to improve the range of motion of your big toe and your leg in general, to restore your flexibility, muscular strength and endurance, and your functional state.

According to the principles of hallux valgus rehabilitation, improving the extension of the big toe and the articular amplitude of the ankle should be an integral part of the treatment plan. A program to improve joint range of motion and flexibility, as well as specific muscle strengthening is common to control the symptoms. Short-term use of a toe separator may be beneficial.

▶ ​WHAT TO AVOID

Do not rely solely on a passive treatment approach. Each phase of the rehabilitation process is important. Patients who actively participate in their treatment plan tend to recover more quickly. Remember that pain is not always a good indicator of joint and tissue damage. As soon as you feel better and the pain is well under control, introduce joint range-of-motion exercises based on your tolerance. It is always better to limit walking to a pain-free level than to stop it completely. Remember that exercise is an excellent way to manage the pain associated with osteoarthritis in the big toe.

Decreasing Tension Headaches

~ Dr. Robert Speirs DC ~ Leave a comment

Bottom Line:

Quick question: do you know anyone who isn’t interested in reducing the stress in their life? We’ll give you a minute. Still thinking? That’s what we thought! There aren’t too many of us who couldn’t benefit from reducing the stress in our daily lives. Between family, work, and the latest political thread on social media, the stress can be overwhelming! Chronic everyday stress can also significantly impact our brains and bodies, causing everything from fatigue and depression to debilitating headaches. 

Why it Matters:

Headaches caused by stress are often classified as tension-type headaches. Pain at the base of the skull that starts in the neck and wraps around to the front of the head is common with tension headaches. Research has shown that Chiropractic adjustments effectively treat and correct the cause of these headaches, providing both relief from symptoms and lasting results. In fact, in addition to reducing tension in the muscles supporting your neck, adjustments can also improve your range of motion and reduce your overall feeling of stress. This unique combination of benefits is why millions of people rely on Chiropractic care to help them find relief. 

  • Chronic stress can contribute to tension headaches.
  • Chiropractic care is one of the best ways to reduce stress on your musculoskeletal system and spine.
  • Adjustments have been shown to reduce the frequency, severity, and intensity of tension headaches. 

Next Steps: 

You don’t necessarily need to make drastic changes to your life to reduce your daily stress level. Picking up a new hobby, taking a few minutes to read before bed, or enjoying a relaxing activity like yoga can all help. If you would like to discover even more ways to help reduce your daily stress, we invite you to attend our complimentary workshop coming up soon. We’ll be covering everything you need to know to reduce stress and end your headaches now! 

Science Source(s): 

Do Manual Therapy Techniques Have a Positive Effect on Quality of Life in People with Tension-Type Headache? A Randomized Controlled Trial. European Journal of Physical and Rehabilitation Medicine. February 2016

The Connection Between Posture and Headaches 

~ Dr. Robert Speirs DC ~ Leave a comment

Bottom Line:

Ergonomics is the study of the posture and positioning of your body. It sounds pretty boring until you consider that millions of people are suffering from headaches every day that are related to their posture! Whether it’s an assembly line, a computer, a tablet, or your phone, you’re likely spending a lot of time looking down. Research has found that up to 20 pounds of pressure is placed on the neck for every inch the chin extends forward or down. This increased pressure can irritate the tissues of the neck leading to everything from premature degenerative changes to chronic headaches. 

Why it Matters:

Maintaining a healthy posture not only helps reduce the stress and pressure on the spinal joints of your neck, it also helps dramatically reduce your headaches. The first step in regaining proper posture is to establish normal motion. This is why Chiropractic adjustments are likely to become your new best friend! Our care is focused on finding the areas of your spine that aren’t moving correctly and gently helping them regain their normal range of motion. After we’ve worked with you to restore proper movement, we can then focus on strengthening the muscles that support your neck and back. This personalized type of care is how we’ve been able to help many people (just like you!) establish better posture and reduce the frequency and severity of their headaches. 

  • Every inch of forward head posture adds up to 20 lbs. of pressure on your neck.
  • This added pressure can contribute to tension headaches.
  • Research has shown that Chiropractic care can dramatically improve your posture and, in turn, reduce your headaches.

Next Steps: 

Take a look around your workstation the next time you’re at the office. Is it set up in a way that’s ergonomically correct? If not, or if you’re not sure, just let us know! We would be happy to set up a time to come to your office, evaluate your workplace, and share our specific recommendations to help keep you and everyone you work with feeling great!  

Science Source(s): 

Evidence-Based Guidelines for the Chiropractic Treatment of Adults with Headache. Journal of Manipulative and Physiological Therapeutics. Volume 34, Number 5. 2011

Efficacy of Manual and Manipulative Therapy in the Perception of Pain and Cervical Motion in Patients with Tension-Type Headache: A Randomized, Controlled Clinical Trial Journal of Chiropractic Medicine. (2014) 13, 4-13 

Preventing Menstrual Migraines 

~ Dr. Robert Speirs DC ~ Leave a comment

Bottom Line:

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!

Why it Matters:

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.  

Next Steps: 

Did you suffer from migraine headaches before coming into our practice? If so, stop by the front desk and let us know! 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. 

Science Source(s): 

Evidence-Based Guidelines for the Chiropractic Treatment of Adults with Headache. Journal of Manipulative and Physiological Therapeutics. Volume 34, Number 5. 2011

Your Active Lifestyle

~ Dr. Robert Speirs DC ~ Leave a comment

Bottom Line:

Maintaining an active, healthy lifestyle can provide you with a life rich in experiences and fulfillment. Whether you enjoy team sports, individual pursuits, or just like getting your 10,000 steps in every day, we’re here to support you. While not everyone is destined to be a pro athlete, staying active and living a high quality of life are goals we can all strive for. Even just a few small changes to your habits around your exercise routine, thought processes, and nutrition can pay big dividends on your overall health and wellness.

Why it Matters:

Medical researchers around the world agree on the health benefits of an active lifestyle, such as reducing your risk of heart disease, anxiety and diabetes – but it doesn’t stop there. Each year, new research is published that shows even more benefits of maintaining a healthy lifestyle by staying active, eating right, and keeping a positive mental attitude. We call this a balance of physical, chemical and emotional stress. As nice as it may seem, no one can reduce all the stress in their life, but by understanding this delicate balance, you can start taking practical steps towards having a great life experience. 

  • A steady balance (or homeostasis), is when your body can function at its optimal level.
  • Excessive or chronic physical, chemical, or emotional stress can throw off this delicate balance.
  • Chiropractic care has been shown to reduce stress in the neuromusculoskeletal system by way of a muscle spindle stretch response.

Next Steps: 

Information and education about how to live a healthy lifestyle are essential, but what counts is taking action. Just like learning how to do a push up won’t make you more fit, understanding how to be more healthy won’t make you more healthy until you start to create better health habits and work towards making healthier decisions each day. Need a little inspiration? Connect with our Facebook Page where we post daily health tips and motivating messages to keep you on track!  

Science Source(s): 

The effects of a single session of spinal manipulation on strength and cortical drive in athletes. European journal of Applied Physiology. 2018

Changes in biochemical markers following spinal manipulation-a systematic review and meta-analysis. Musculoskeletal Science and Practice. 2017

Diet: Healthy Diet May Lower Risk of COPD.

~ Dr. Robert Speirs DC ~ Leave a comment

Diet: Healthy Diet May Lower Risk of COPD.

New research suggests that a diet low in red meat and rich in whole grains may reduce the risk of developing a chronic lung disease known as chronic obstructive pulmonary disease (COPD). Researchers tracked over 120,000 individuals and found that healthy eaters were one-third less likely to develop COPD when compared with regular consumers of red meat, refined grains, sugary drinks, and alcohol. The findings reveal that good eating habits appear to lower COPD risk for both smokers and nonsmokers alike.

 

British Medical Journal, February 2015

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