- Lay flat on your back. With hands behind knees, gently bring both knees to your chest and hold. You can also gently rock side to side.
- Twist. Lay flat on your back. Pull one knee into chest. Place opposite hand on the side of your knee. Cross knee over the opposite side of your body for a spinal twist. Other arm lays out to the side and look in the opposite direction of your twist.
- Hamstring Stretch. From a standing position, bend down towards the ground from your waist. Keep a micro bend in the knees. Aim for reaching your arms towards the ground, but do not strain yourself to do so. Only go to your limit.
- Cat-Cow Stretch. Start with your hands and knees on the floor in a tabletop position with a neutral spine. First, exhale and round your spine up towards the ceiling pulling your belly in (like a cat stretching). On the inhale, arch your back and let your belly drop to the floor, while gazing upwards (cow pose). Continue moving from cat to cow until you feel stretched enough.
“I recently decided to cut out all sodas and drink a gallon of water a day. As soon as I wake up in the morning, I drink a glass of water to flush out toxins, kickstart my organs, and rev up my metabolism! At first, it was challenging, but after a week I no longer craved caffeine and felt more energized than ever! Plus my bowel movements have been more regular!”To stay on track with your daily water intake, we suggest carrying a glass water bottle with you everyday to help you measure the amount you’re actually drinking. If you’re someone who loves flavor in their water, then consider adding natural flavors yourself. You can add fresh fruit to your water to give it a little extra taste.
We challenge you to make a conscious effort to eliminate sugary drinks and consume more water! Once you make it a routine, it becomes a habit. We promise your body will thank you for helping it feel much more energized and refreshed!Sources: http://articles.mercola.com/sites/articles/archive/2014/12/15/drinking-enough-water.aspx http://www.nlm.nih.gov/medlineplus/ency/article/000982.htm http://www.webmd.com/diet/6-reasons-to-drink-water https://www.organicfacts.net/health-benefits/other/health-benefits-of-drinking-water.html
Gardening is a wonderful way to disconnect from the constant noise and distractions present in our daily lives. So, get outside and channel your inner green thumb this spring! Your body and mind will thank you greatly.Sources: http://www.ncbi.nlm.nih.gov/pubmed/20522508
- Reduces Inflammation: Studies have found that bee pollen has high anti-inflammatory activity. It's comparable to anti-inflammatory drugs such as naproxen, analgin, phenylbutazone, or indomethacin. Some studies suggest that it can be helpful for certain cases of acute and chronic-inflammation, initial degenerative diseases, and liver diseases.
- Boosts Mood/Relieves Stress: Because of it's nutritional properties, bee pollen is able to help improve blood supply to nervous tissue, which helps boost mental capacity and strengthens the nervous system. A boost in mental capacity can help lighten your mood and ease your tired, stressed mind.
- Helps Minimize Allergies: Research has shown that bee pollen does have anti-allergic properties. It can help mast cells from releasing histamine, which is what causes allergic reactions. Local bee pollen is really the best if you're going to use it for allergies. Since the bees are gathering pollen from the area you live in, it's typically more effective with allergies.
While bee pollen may not look like much, the benefits are immense. We have only listed a few of the benefits, but there are many more! If you don't already use it, it's worth looking into.Sources: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4377380/
What are Allergies?To understand how to relieve allergies, it’s best to know exactly what you’re dealing with first. So, what is an allergy? An allergy occurs when your immune system reacts abnormally to a particular foreign substance, such as fur, pollen, dust, or certain foods, that your body has become oversensitive to. Why do some people react abnormally and others don’t? Your body is designed to keep out foreign substances with its natural defense mechanisms. If these substances make it past the general line of defense, then your body goes into alert mode. When your immune system is lowered and working too hard, it can’t keep those allergens out. Thus, the coughing, sneezing, mucus, tears, etc. begin as part of your body’s way of clearing out the unwanted junk that has entered your system.
Typical Treatments for AllergiesTypical treatments for allergies usually involve over-the-counter or prescription medications, such as antihistamines, decongestants, eye drops, nasal sprays, etc. While these medications ease the symptoms of allergies and make them more tolerable, the problem is they do just that and nothing else. These medications don’t go to the source of the problem for what’s causing the allergies in the first place; they simply mask your symptoms.
How Can Chiropractic Care Help with Allergies?Chiropractic care has helped many individuals find relief from their allergies. Many of whom originally intended to utilize chiropractic care for other issues like back pain or neck pain, only to find that they also experienced relief from allergies. One of the main ways chiropractic helps with allergies is by strengthening the body's immune and respiratory systems. Proper communication from the brain to spinal cord helps control these systems and ensure they function correctly. However, when joints and bones become misaligned, especially in the upper cervical (neck) region, it can sometimes worsen allergic reactions. What chiropractic does, through manual adjustments, is help maintain proper alignment of the spine so that the brain is able to properly send messages through the spine and nerves to keep everything in the body functioning correctly. A healthy immune system can combat foreign substances much more effectively, which in turn can decrease the severity of your allergies. It's important to note that while chiropractic can be effective for many people, it's not the end-all solution for everyone. An overall healthy lifestyle including nutrition and exercise are also very important when it comes to you strengthening your body's immune system. Our chiropractors are able to discuss lifestyle habits with you as well, to help you develop the best plan for diminishing your allergies.
As always if you have any further questions about chiropractic & allergies, please don't hesitate to ask! We currently have two locations, East Nashville and Rivergate, feel free to contact us at either of these offices.
What Causes Headaches or Migraines to Occur?Headaches and migraines can be caused by a number of issues such as certain foods you eat, alcohol or smoking, stress, or worst/least likely scenario, disease. However, many headaches and migraines can be traced back to some form of nerve irritation in the cervical spine. Nerve irritation that would cause a headache or migraine to occur is typically caused by some form of misalignment in the spine that is placing pressure on the nerves in your neck area. Misalignments are common and can happen for a number of reasons. You may have had a bad fall in the past, sports injury, car accident, or simply stress, that caused your bones to slightly shift out of proper alignment, which in turn caused nerve irritation to occur.
Tension Headaches vs. MigrainesTension headaches are typically the most common type of headaches. They can feel like tight pressure around your forehead, side of your head, or back of your head. You may also have tender neck and shoulder muscles. Stress is often a big culprit of causing tension headaches. Migraines are more severe. Migraines can cause an intense pain in one area of the head and often are accompanied by nausea, vomiting, and sensitivity to light and sound.
How Can Chiropractic Help with Tension Headaches and Migraines?Chiropractors can help with both tension headaches and migraines. At our office, we first fully evaluate and assess your body with x-rays and other methods to determine where you may have misalignments in the spine that are causing your headaches. From there, we're able to administer very specific adjustments to those regions to help restore alignment in your spine. Once your alignment begins to become restored and the nerve irritation is removed, you'll start to see the frequency of those headaches and migraines decrease significantly. It typically takes several adjustments to start noticing a difference. We often remind individuals, that if you stop experiencing pain early on, it does not necessarily mean the issue is fully resolved. Your body typically still has more healing to do. That's why we recommend you stay on some form of chiropractic maintenance care after you've completed your initial corrective care. That will help your body hold it's proper alignment and help you to continue avoiding pain.
Take Action NowAre you ready to say goodbye to pain medications and try a natural approach to eliminate your headaches or migraines? If so, we encourage you to check out Vibrance to see how we can help you. With our FREE CONSULTATION, you'll be able to speak with our chiropractor one-on-one about your headaches and learn how we can help you feel better. If you have any questions, feel free to give us a call at 615-915-1255.
Coconut OilNot only does coconut oil fight inflammation, it helps boost your metabolism, balance hormone levels, and has anti fungal, microbial and viral properties as well.
AvocadosAvocados are a great source of healthy unsaturated fat and antioxidants. The anti-inflammatory properties of avocados are so strong that they may actually offset less healthy food choices. A 2013 study in the journal Food & Function looked at the amount of inflammation that followed eating a hamburger with and without the addition of avocado. Researchers found that eating the hamburger with about 2 ounces of avocado limited the inflammatory response seen after eating the hamburger alone.
WalnutsWalnuts, as well as almonds and cashew are all good choices for their natural anti-inflammatory properties. Walnuts have been shown to be effective in treating arthritis
TurmericCurcumin, turmeric’s active ingredient, is a potent cancer-fighter. This is mostly due to its powerful anti-inflammatory and antioxidant properties. One recent study from Germany found that curcumin was able to prevent the formation of tumors and prevent them from metastasizing if they had already formed. This is because it has been shown to suppress a certain growth factor necessary for tumors to grow and spread
GarlicResearch has shown that garlic acts in the same way as anti-inflammatory pain medications by helping shut off the pathways that cause inflammation. Garlic also has strong anti-bacterial properties. It has been used throughout history as a natural antibiotic and recent studies have found that a compound inherent to garlic, Diallyl disulfide, is 100 times more effective against bacteria than antibiotics such as erythromycin and ciprofloxacin.
Citrus FruitsMost citrus fruits contain powerful anti-inflammatory nutrients. We are big fans of lemons. Lemons are great for improving digestion, are rich in vitamin C to help boost your immune system, help remove uric acid (common cause of inflammation) from your joints, and alkalize the body.
Cherry JuiceCherries contin anthocyanins, queritrin and polyphenols. According to published research the anthocyanins found in cherry juice have anti-inflammatory effects that are 10 times stronger than aspirin.
These are just a few of the food options you can consume to help with inflammation. We suggest you try incorporating some of these into your weekly meal plans. As always, if you have any questions regarding inflammation and what foods you should eat, feel free to contact us to speak with one of our chiropractors.
Give us a call at 615-915-1255.
- Feeling Sluggish or Fatigued
- Brain Fog
- Achy Joints or Muscles
- Skin Irritations
If you're thinking a detox may be good for you, then feel free to ask us any questions you may have! We'd be happy to help guide you on how long to detox and how you should prepare. Give us a call at 615-915-1255.
Here are 5 Surprising Ways Your Posture Could be Harming Your Health:1 - Increase in Depression & Stress: Often times when we're feeling depressed, sad, afraid, or uncomfortable, we tend to curl up and slouch our posture, as if we're trying to retreat or hide from our troubles. However, studies are now starting to suggest that not only does this kind of posture reflect our current mood, but it can actually cause us to feel depressed, stressful emotions as well. One study conducted, assessed a random group of individuals where half of the group was asked to be in an upright seated position, while the other half was in a slouched position. Their backs were strapped with physiotherapy tape to maintain this position. They completed various reading tasks and speech tasks throughout the study and were unaware that their emotional responses to the tasks were being evaluated. The study concluded that those in the upright position reported higher self-esteem, better mood, and lower fear than the slouched group. They also found that during the tasks, the slouched group used more negative words and emotions when speaking. This is just one of several studies that has been conducted in this manner, where one group of individuals is asked to basically stand up straight, while the other group slouches while doing a certain task, and all studies produced the same results. This shows us that how we carry ourselves can instantly influence how we feel and act emotionally. So, this kind of posture on a regular basis, can really have a significant impact on our longterm emotional health. Try sitting/standing up straight for a day and see if you notice a difference in your mood and confidence! 2 - Digestion Problems: When you sit or stand hunched over constantly, you're adding extra pressure on your body and compressing your inner bodily functions, such as your digestive system. That compression can make it harder for food and excretions to flow properly through the gastrointestinal tract, which can lead to issues such as constipation, indigestion, gas, or acid reflux. 3 - Decreased Lung Function: Slouching over restricts the amount of oxygen that your lungs receive. By bending forward, you're placing added pressure on the lungs making it harder for them to function correctly and decreasing the volume of oxygen entering your body. Think about when you bend over...it's more difficult to breathe right? You're folding your body over, making it harder to receive oxygen. That's the same thing that happens when your posture starts to come forward. 4 - Causes Back Pain, Headaches, Shoulder Pain, & Neck Pain: Did you know that when your head is upright in proper alignment, it weighs about 12 lb.? And, for every inch that comes forward, an additional 10 lb. of head weight is added to your spine? That's a lot of strain pulling on various parts of your body and can lead to muscle contractions and spasms that cause pain. Slumping over regularly is not how your body is meant to be properly positioned and it will cause pain in various regions whether that be your back, neck, head, shoulders, arms or legs! 5 - Fatigue: Your muscles have to work extra hard when you have poor posture because as you slouch, strain and pressure are placed on the muscles that is not natural to your body. That extra stress placed on the muscles drains away energy, often making you feel tired and fatigued much easier.
Lifestyle Tips for Improving Your PostureNow that you've seen what poor posture can do to your body, we want to give you some resources and tips for how you can improve your posture. Provided below are what we consider to be some of the best methods for reestablishing a strong confident posture.
- Chiropractic Adjustments: Chiropractic adjustments are vital to developing a healthy posture. As chiropractors, we are able to evaluate your body for any kind of misalignments in your spine caused by poor posture. We work to adjust those misalignments, help your body get back to it's natural posture, and restore function to your body. It's really one of the best steps you can take to help your body feel and function correctly again.
- Yoga & Pilates: Yoga and Pilates are both great forms of exercise that work to lengthen, stretch and strengthen your entire body. They're also very good at working your core. A strong core is essential to improving your posture, as your core really holds up your entire body. Once you start to let your core go, the easier it is to start slumping and slouching down. Try activating your core while sitting and we guarantee you'll notice your posture gets straighter!
- Be Aware: You really need to be mentally aware of your posture in order to retrain your body to sit and stand up straight. When you're working at any technological device, always try to keep it at eye level and avoid bending forward at all costs. Take breaks every hour to stretch while you're at work. It's not going to be an overnight fix, but being aware of how you hold yourself will help you reestablish your natural proper posture over time.
As always, we are here to help if you need it. If you would like to speak to one of our chiropractors about your posture, feel free to contact one of our two locations, East Nashville or Madison/Rivergate!Sources: http://www.ncbi.nlm.nih.gov/pubmed/25222091