5 Surprising Ways Your Posture is Harming Your Health

5 Surprising Ways Your Posture is Harming Your Health

Ever find yourself slouching at your desk, on the couch, on the computer, or while reading? If yes, than that’s a habit you’ll want to kick to the curb.

When we think about improving our overall health, posture usually isn’t the first thing that comes to mind. Exercising and eating healthy are typically the areas we direct our focus to. Both are incredibly important, but improving your posture should be ranked just as high as nutrition and exercise.

Poor posture does much more harm than just affect your outward appearance.  It adds extra pressure and strain on your body causing dysfunction to occur. When your posture starts coming forward, it can restrict your muscles, joints, and various bodily systems from working properly. As chiropractors, focusing on posture is one of our specialties, and we want you to understand just how big of a role proper posture plays in your overall health.

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 Posture


Now 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!





Massage Available at Vibrance!

Massage Available at Vibrance!

Starting Monday, January 4th, 2016, we have two massage therapists, Nancy Goldberg and Savannah Toone, who will be joining our Nashville team to offer therapeutic massages in the office!

Massage and chiropractic make a powerful combination for optimal health. Massage gets into the muscles and works out tension, while chiropractic focuses on the structural alignment of the spine. The corrections chiropractic makes to the spine last longer when muscle tension is released because extreme tension can pull bones back out of alignment. Plus, a relaxed body will make it easier for the doctor to perform an effective adjustment. Sometimes when our body tenses up, it resists the adjustment, so massage is great for eliminating that problem.

Here are some more amazing benefits of massage:

  • Improves circulation
  • Reduces stress
  • Relieves muscle tension
  • Reduces anxiety and depression
  • Increases joint flexibility
  • Releases toxins
  • Lowers blood pressure
  • Enhances quality of sleep
  • Calms the mind
  • Removes scar tissue
  • Strengthens immune system

We will be offering 60-minute and 90-minute therapeutic massages to both Vibrance Members and Non-Members. As an added bonus, there will be a 30% discount on massage services for all of our current members!  We are currently scheduling massages, so give us a call at 615-915-1255 to get on the books!

Here are the massage rates:

Vibrance Members

30% Discount

60-minutes:  $59

90-minutes:  $79



Standard Rate

60-minutes:  $85

90-minutes:  $110


If you have any questions about our new massage services, give us a call at 615-915-1255!



As the holiday season is upon us, so are some of our favorite holiday treats like candy canes, peppermint patties, peppermint bark, and so much more! The common ingredient in all of these treats, peppermint, is not only deliciously flavorful, but it also happens to be very healthy. Aside from being a wintery delight, peppermint has many soothing healing properties that can be used to treat a number of ailments.

Peppermint has been a widely popular plant of choice for medicinal purposes since ancient times. This versatile plant is one of the oldest used throughout a variety of cultures around the world. Peppermint’s uses have been dated back as far as 1,000 B.C. in Egyptian culture. It was also very common in European culture, as well as ancient Chinese and Japanese Folk medicine.

If something has been around for hundreds of years, it’s probably pretty legitimate right?

Yes, and here’s why…

Peppermint naturally provides a very therapeutic and calming relief for the body, while it also holds antiseptic and antibacterial properties. You can use peppermint leaves, peppermint essential oil, or peppermint extract to reap the benefits of this amazing plant.  Here are some of the most common uses for peppermint:

  • Reduce Nausea:  Studies have been done that show peppermint can help with upset stomachs and indigestion. To use peppermint for this purpose, try adding a drop or two of peppermint oil to a small glass of water.
  • Muscle Pain Relief:  Peppermint essential oil can act as a very effective natural pain reliever as it helps relieve muscle spasms and soothes sore muscles and tension in the body. To help with muscle tension, try either rubbing peppermint oil on sore muscles or putting a few drops of the essential oil into a warm bath to soak your muscles in it.
  • Sinus Relief:  Peppermint has been known to help clear nasal congestion, as well as relieve cold and cough symptoms. Peppermint can be inhaled through a vaporizer or used as a chest rub to help clear out gunk in your nose and throat.  It’s a great natural decongestant.
  • Headache Relief:  Peppermint can be used to help diminish tension headache pain by applying peppermint oil to the temples or forehead. You can also try inhaling the peppermint aroma.
  • Indigestion & Bloating:  Peppermint oil helps relax muscles in the intestines, which in turn reduces gas and bloating. You can try drinking peppermint tea or adding a drop of peppermint oil to your water before eating.
  • Improve Memory:  Peppermint has been shown to increase memory, focus, and alertness.
  • IBS (Irritable Bowel Syndrome) Relief: Peppermint oil in the form of a capsule has been used to help treat IBS effectively and naturally.

Make Your Own Healthy Peppermint Treats!

Here’s a recipe we found for healthier peppermint patties. Give it a try and let us know what you think!

Recipe from:  http://ohsheglows.com/2013/12/08/creamy-dreamy-peppermint-patties-vegan-gf/


  • 1/2 cup raw cashews, soakedpeppermint patty
  • 1/2 cup coconut oil, melted
  • 3-4 tablespoons agave nectar, to taste (I used 4 tbsp)
  • 2 tablespoons almond milk
  • 1 teaspoon peppermint extract
  • 3/4 cup dark chocolate chips
  • 1/2 tablespoon coconut oil
  1. Place cashews in a bowl and cover with water. Let soak overnight, or for at least 2-3 hours. If your blender isn’t great at blending things smooth, I suggest soaking overnight for the best results.
  2. Drain and rinse the cashews after soaking.
  3. Add the cashews, melted coconut oil, agave, milk, and peppermint extract into a high-speed blender. Blend on the highest speed until completely smooth. This can take a couple minutes.
  4. Line a baking sheet with parchment paper and grab mini cupcake/candy liners. Add a half tablespoon of filling into each liner. Place on the baking sheet. Repeat until you don’t have any filling left (you should get about 22-25). Freeze, uncovered, for 20-35 minutes, or until firm to the touch.
  5. After freezing, quickly pop the patties out of the cupcake liners and set each on top of their respective liner. Return to the freezer for 10 minutes to firm up even more.
  6. Meanwhile, melt the chocolate and coconut oil in a small pot over the lowest heat. When half of the chips have melted, remove it from the heat and stir until all the chips are melted. Allow the chocolate to cool slightly for a few minutes before dunking the patties.
  7. Remove the patties from the freezer and dunk them into the melted chocolate with a fork. Tap the side to shake off excess chocolate and place on parchment paper. Do this step as quickly as possible so the patties don’t melt. Update: Some of you are having trouble with the chocolate thickening up as you do this step. If this happens, I suggest heating the chocolate again over low heat to thin it back out. The cold peppermint patties are probably causing it to thicken with time. Another option is to just drizzle the chocolate on top of the patties.
  8. Return the patties to the freezer until set, for about 10 minutes, until the chocolate coating is firm. Store leftover patties in the freezer/fridge until ready to enjoy!







Holiday Headache Relief

Holiday Headache Relief

Is your holiday shopping, party planning, baking, cooking, and in general, running around giving you a headache? While the holidays are a delightful time to enjoy with family and friends, the days leading up to such festivities can often bring about unwanted stress. We don’t want anyone feeling like a grinch this holiday season! So, we’ve come up with some easy tips to help you melt away those stressful nagging headaches.

But first, we want you to be aware that there are several different kinds of headaches. The most common type, tension headaches, can often be caused by stress. So if your holiday stress is giving you a headache, it’s most likely a tension headache. They typically 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.

Other more extreme types of headaches include migraines and cluster headaches. 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. Cluster headaches are the least common, but often the most painful. They recur over a certain period of time, and individuals can experience a few each day during the cluster period (which varies for each person). They typically cause a very intense sharp pain usually around one eye on one side of your head.

We’re going to mainly focus on tension headaches, since that’s the most common type and probably what you’re experiencing from your holiday stress!  Below we’ve provided you with our Top 5 Natural Tips for relieving these types of headaches. We hope they can provide you some much needed relief!

Top 5 Natural Tips for Holiday Headache Relief

1) Chiropractic Adjustments.

Chiropractic care is an amazing natural solution to treating headaches. Headaches can often result from built up tension in the neck. When you’re very stressed, a lot of that stress builds up in your neck and shoulder area, which can place pressure on the surrounding bones, causing misalignments to occur. Chiropractic adjustments work to remove those misalignments and relieve that built up tension, which in turn helps relieve headaches. Chiropractic adjustments actually are great for both tension headaches and migraines as well.  

2) Hydrate.

With all of the holiday craziness, it can be easy to forget to drink water and rehydrate yourself. Sometimes all you need to get rid of your headache is a little H2O. We suggest having a water bottle on hand or within easy access so that you’re more likely to remember to stay hydrated.

3) Peppermint Oil.

Peppermint oil can provide great relief for tension headaches. Plus, it’s very festive and appropriate for the holiday season! To use, you can simply apply the essential oil to your temples or around your hairline to provide a cooling relief that relaxes the muscles in your head.

4) Massage.

If you have time to receive a massage either from a friend or professional, then we highly suggest it, and if not, then we recommend giving yourself a massage.  Massage releases muscle tension and helps relax the body. With headaches, it would be especially beneficial to massage your neck, shoulders, temples, and back of the head for relief.

5) Warm Bath with Lavender Oil.

Who doesn’t love an excuse to take a nice warm relaxing bath? Well, headaches are definitely a worthy cause for baths. The warm water will help relax your muscles, while lavender oil helps soothe the headache.

Don’t let headaches and stress get in the way of your enjoyment this holiday season! And as always, if you ever have any questions about headaches, don’t hesitate to ask! Call us at 615-915-1255.  

Have a safe and wonderful holiday!! 🙂


November – National Diabetes Month

November – National Diabetes Month

November is National Diabetes Month. Did you know that an estimated 29 million Americans have diabetes and about 8 million of those individuals are undiagnosed? That’s about 9% of the American population with diabetes and this number has increased by almost 50% over the past decade. Over 200,000 of those people are under the age of 20. Diabetes results in about $295 billion in medical costs. This is a huge issue that is only getting worse and needs to be addressed.

We want to ensure you are equipped with the necessary knowledge needed to understand all aspects of diabetes, including the risk factors, symptoms, and steps for prevention.

Diabetes is a metabolic disease in which an individual is incapable of producing any or enough insulin, resulting in increased levels of glucose in the blood. Basically, your body doesn’t process food for use of energy. When we eat, most of our food is converted to glucose, and the pancreas makes insulin in order to help glucose be absorbed into our cells. With diabetes, the body can’t produce insulin or make enough in order for that to happen, so sugar becomes built up in the blood. This can cause a number of health issues ranging from heart disease to blindness to kidney failure.

Risk Factors

Listed below are some of the most common risk factors for developing diabetes.

  • Being overweight
  • Having a parent or sibling with diabetes
  • Being African American, American Indian, Asian American, Pacific Islander, or Hispanic American/Latino heritage.
  • Having a prior history of gestational diabetes or birth of at least one baby weighing more than 9 pounds.
  • Having high blood pressure measuring 140/90 or higher.
  • Having abnormal cholesterol with HDL (“good”) cholesterol is 35 or lower, or triglyceride level is 250 or higher.
  • Being physically inactive—exercising fewer than three times a week.


If you are concerned about diabetes, then you need to be checked out by your physician because they can run specific tests to see if you have it. Here are some of the most common symptoms that people may or may not experience if they have diabetes.

  • Frequent urination
  • Extreme hunger
  • Constant fatigue
  • Excessive thirst
  • Unexplained weight loss
  • Tingling or numbness in the hands/feet
  • Sudden vision changes
  • Very dry skin
  • Slow healing cuts or sores

Steps for Prevention

Stay active and eat healthy!  That’s really the best thing you can do. Research has shown that those who are at high risk of developing diabetes can potentially prevent the disease entirely just by doing at least 30 minutes of exercise 5 days a week while maintaining a healthy stable diet.






Butternut Squash

Butternut Squash

Butternut squash is one of our favorite winter foods. It’s dense with healthy nutrients, easy to prepare, and makes for a great addition to a wide variety of flavorful dishes.

Butternut squash contains a number of incredibly beneficial vitamins and nutrients, making it one of the healthiest and most popular winter squash vegetables. Below, we’ve listed some of the best nutrients one can find in this well-balanced squash:

  • Vitamin A:  Butternut squash actually contains more vitamin A than pumpkin. 1 cup will give you about 457% of your daily recommended amount of vitamin A. Vitamin A is great for eye and skin health and is also a natural antioxidant that can help prevent some forms of cancer and other serious diseases.  Butternut squash is also high in beta-carotene, which converts to Vitamin A in the body.
  • Potassium:  Potassium is beneficial for your heart as it helps lower blood pressure and can keep your heart rhythm in check.
  • Fiber:  Ample amounts of fiber in the diet aid in the digestive process while also helping you feel full for longer periods of time.
  • Vitamin C:  Vitamin C is a powerful antioxidant that boosts the immune system and helps reduce free radicals in the body.

Have it for Dinner Tonight!

Below is a tasty grain-free, gluten-free, and guilt-free recipe that incorporates butternut squash into a creamy (without actual cream) sauce for zucchini noodles. A much healthier option that regular pasta! Give it a try!

Zucchini Fettuccine with Rosemary Butternut Creme Sauce

Source:  In Sonnet’s Kitchen


  • 1 medium butternut squash   
  • 3 tablespoons coconut oil, dividedZucchini-Rosemary-Pasta
  • 1 medium yellow onion, chopped
  • 2 garlic cloves, minced
  • 2 teaspoons dried rosemary, crushed (to release flavor)
  • 1 cup full-fat canned coconut milk
  • ½ cup vegetable or chicken broth
  • ½ teaspoon sea salt
  • 1 pound shiitake mushrooms, sliced (optional)
  • 3 pounds zucchini, spiralized into fettuccine – You may want to salt zucchini and let sit in a colander for at least 20min. to drain excess moisture before cooking.
  • Freshly-ground black pepper to taste


  1. Preheat oven to 375 degrees F.
  2. Slice butternut squash in half lengthwise. Grease a baking sheet with 1 tablespoon of coconut oil and then lay butternut squash (cut side down) on sheet pan.
  3. Roast for 30 – 45 minutes, until squash is tender and flesh can easily be pierced with a fork. Once cooked, allow squash to cool, then scoop out the flesh (this should yield about 5 cups of flesh) and discard the skin. Add the flesh to a blender.
  4. Meanwhile, add 1 tablespoon of coconut oil to a pan over medium heat. Add the onions and garlic and saute for 3 – 5 minutes, until onion is translucent and garlic is fragrant.
  5. Next, add the sauteed garlic & onions, rosemary, coconut milk, broth, and salt to a blender with the butternut squash flesh. Blend until smooth.
  6. Add the remaining tablespoon of coconut oil to a large pan. Add the mushrooms and saute for about 2 minutes, until they are just starting to brown. Then add the zucchini fettuccine and cook for about 3 minutes, until zucchini is almost tender. Add the sauce to the pan and continue to cook until sauce is hot and zucchini is tender.
  7. Garnish with freshly-ground black pepper and serve hot.
An Attitude of Gratitude

An Attitude of Gratitude

Thanksgiving is a wonderful time of the year where many of us become aware of what we’re grateful for and we dedicate a day to giving thanks for all that we have in our lives. But what if we practiced this act of gratefulness on a regular basis? Would that impact our overall well-being and general state of mind? Would people be happier and less negative?

The answer is simple….absolutely.

Giving thanks and regularly demonstrating an ”attitude of gratitude” towards life can have a tremendous impact on your health, both mentally and physically. Not only are grateful people overall happier with their lives, but studies have shown that those who frequently practice gratitude, report less health concerns, take better care of themselves, and are much more likely to have extended life expectancies.

Here’s why:

Health Benefits of Gratefulness

  • Improved Immune System:  With gratitude generally comes optimism. Studies have shown that people who are optimistic typically have good overall health. To be specific, a study conducted of first year law students from when they first started class to their midterms, showed that those who were characterized as optimistic actually had a higher number of blood cells to protect their immune system, even under stress, as opposed to those who were not optimistic. Optimistic individuals have also been known to eat healthier and exercise more regularly, further improving their immune systems.
  • Decreased Stress:  As we all know, stress can cause an array of health issues. It’s very detrimental to your health and is linked to several major causes of death, such as heart disease and cancer. However, gratitude can actually help us become better equipped to manage stress. Research is starting to show that when gratitude is practiced regularly, it can have an incredibly positive impact on our ability to cope with daily problems and stresses.
  • Stronger Relationships: Demonstrating gratitude can go a long way in all kinds of relationships. Couples who express gratitude towards each other, generally have more positive feelings for each other. They are also more likely to have longer lasting relationships. In the workforce, managers and bosses who express gratitude towards their workers, may see that their employees are much more motivated to work hard. People love to feel appreciated. It really goes a long way!

Tips to Help You Practice Gratitude

Thanksgiving doesn’t have to be the only time of the year you focus on gratitude. There are easy ways to incorporate a grateful mindset into your everyday regime.

  • Keep a Journal of Gratitude:  Either weekly or daily, write down a specific number of things you are grateful for. This number could range from 3-5, whatever your preference is, and these don’t have to be major life changing things. They can be simple, everyday occurrences. Whatever makes you happy, write about it. This will help you keep a positive outlook on life and block negativity from entering your mind. Any time you’re feeling down or gloomy, you’ll have this journal to look at and remind you of how great life can be. If you’re not into writing, then simply make mental note of what you’re grateful for and remind yourself multiple times a week.
  • Meditate:  Meditation is a great way to relax your mind and focus on the present moment without allowing any distracting thoughts or negativity to enter your mind. Try focusing your meditation on the idea of gratitude and gratefulness, or a simple thing your are grateful for, like the sun shining. The more you practice this, the more gratitude will start to become a part of your way of thinking.
  • Write a Thank You Note:  Send a quick note to someone you really appreciate, thanking them for all they do. It will not only make you feel better about yourself, but it will make that person feel amazing and help strengthen the relationship you have with them. You receive what you put out into the universe. So by constantly sending out positivity, you will see it in your life as well.

Now imagine how happier and healthier the world would be if we all focused on what we’re grateful for, rather than what makes us angry!  Gratitude and happiness are contagious, so start spreading your positivity today!

Are Your Bones Scary?

Are Your Bones Scary?

Scary bones. Unfortunately something millions of Americans have, but many don’t even realize it.

Did you know about 10 million Americans are living with osteoporosis today, while about another 43 million have low bone mass, which puts them at risk for osteoporosis? And, women make up the majority of individuals affected by this crippling disease?

That’s an alarmingly high number. And one of the scariest things about bone diseases like osteoporosis, is that unless you’ve been tested for it, it’s not something most people realize they have until something serious occurs like a bone breaking.

Your Need to Know Facts About Bone Health

Your bones are living, growing tissue that constantly breaks down and replaces itself. Your bones usually stay strong and balanced until they reach their peak bone mass which typically occurs between the ages of 18 and 25. That’s why it’s incredibly important when you’re young to exercise and keep a diet high in calcium and vitamin D. Your parents didn’t bug you to drink your milk for no reason!

The more bone you have at your peak, the less likely you are to break a bone or develop osteoporosis later in life. After peak bone mass, you may start to slowly form less bone than you produce. Bone loss usually speeds up once you are middle aged. Bone loss especially increases for women who have been through menopause. Women can potentially lose 20% or more of their bone density several years following menopause.

What happens when you have osteoporosis, is your body loses more bone than it’s able to produce. The bone production simply can’t keep up with the bone removal. This causes a significant reduction in bone density and increases the likelihood of breaking a bone.

Risk Factors

Osteoporosis is one of those diseases where you can take steps to help prevent the disease from taking over your body, however, there are also some factors that are unfortunately out of your control. Below we’ve listed the uncontrollable and controllable factors.

Uncontrollable Factors:

  • Age:  Individuals over the age of 50 have greater risk.
  • Gender:  Women are more likely to develop osteoporosis.
  • Race:  People who are white or of Asian descent have higher risk.
  • Menopause:  After menopause, women may lose up to 20% or more of their bone mass.
  • Family History:  If you have family members with osteoporosis, then you’re at a greater risk.
  • Small Body Frame:  Individuals may have less bone mass to draw from as they start to age.

Controllable Factors:

  • Insufficient Levels of Calcium and Vitamin D
  • Lack of Fruits and Vegetables in Your Diet
  • Living an Inactive Lifestyle
  • Smoking
  • Consuming too much Alcohol
  • Too much Sodium & Caffeine

Preventative Measures to Take

No matter what age you are, it doesn’t hurt to take precaution and be proactive when it comes to the health of your bones. Below you will find our best bone health prevention tips. We encourage you (if you do not do so already) to incorporate all of these methods into your typical daily/weekly routines. Not only will these recommendations help you avoid scary bones, but they will also contribute to the overall health and wellness of your entire body.


Exercise will always be beneficial for your body no matter what age you are. It’s also one of the best things you can do to promote healthy bones. However, you gain the most benefits from exercise if you start exercising regularly at a young age and continue throughout your life. Nevertheless, it’s still incredibly vital for your bone health because consistent exercise helps build stronger bones and slow bone loss.

To make your bones happy, 20-30 minutes of aerobic exercise 3-4 times a week is the recommended amount. Strength training (lifting weights) and weight bearing exercise, which includes workouts such as walking, jogging, dancing, running, etc., are the best types of workouts because they work the most muscle groups and bones.


Calcium is a necessity in the diet as it is critical in strengthening your bones. The recommended daily amount for men and women between the ages of 18-50 is 1,000mg a day. Women over 50 should increase their intake to around 1,200mg, while men should increase to 1,200mg when over the age of 70.  You can find calcium naturally in foods such as dark leafy greens like kale and collard greens, and low-fat dairy products like milk, yogurt, and cheese. If you’re lactose intolerant or choose to not consume milk products, milk alternatives like rice, almond & coconut milk often have calcium and vitamin D added to them. Orange juice is another beverage that is often fortified with calcium and vitamin D. If you’re not consuming enough calcium from foods, then you may want to also consider taking a daily calcium supplement.

Vitamin D is the next biggest nutrient you need. We can’t stress to you enough how important vitamin D is for your overall health and well-being. It boasts a number of healthy benefits and bone health ranks high on that list. Vitamin D helps ensure your body will be able to better absorb and retain calcium in the bones.  So, if you want to reap the benefits of calcium, then you must ensure your vitamin D levels are up to par. Some of your best sources for vitamin D include sunshine, supplements, certain fish like salmon and tuna, egg yolks, fortified orange juice, and the milk alternatives mentioned above (again, ones that are fortified with vitamin D).

Osteoporosis can be a very limiting disease restricting you from doing the activities you love and enjoying life to the fullest. While breaking a bone is one way of discovering you have the disease, if you notice you’re getting shorter or your upper back is curving forward, you may want to have your healthcare provider look further into it.

If you have any concerns regarding osteoporosis, we can help. Give us a call at 615-915-1255. 

National Osteoporosis Foundation, http://nof.org/
Mayo Clinic, http://www.mayoclinic.org/diseases-conditions/osteoporosis
Spine-health, http://www.spine-health.com/conditions/osteoporosis/osteoporosis-prevention 

120 Years Old

120 Years Old

120 years ago today, on September 18, 1895, a significant historical event occurred that would change healthcare forever. Dr. Daniel David Palmer, also known as D.D. Palmer, administered the first spinal adjustment setting the stage for chiropractic to develop into a mainstream accepted form of drug-free healthcare.

Founding of Chiropractic

Chiropractor D.D. Palmer, who lived in Davenport, IA,  initially worked as a magnetic healer owning his own clinic called the Palmer Cure and Infirmary.  The first adjustment D.D. performed was initiated after he had an encounter with a janitor in his building by the name of Harvey Lillard. D.D. was intrigued by Harvey Lillard because Harvey had lost most of his hearing for about 17 years of his life. Lillard was able to communicate with D.D. to explain how his hearing loss began with a “pop” in his back after working in a bent over position.

This led D.D. to conclude that there must be a connection between the popping of the back and the deafness. He felt Harvey’s spine and realized there was one vertebra out of place.  D.D. convinced Harvey to let him work the misaligned vertebra back into place and almost immediately following that adjustment, Harvey experienced an amazing transformation. His hearing began to return; something he never imagined would be possible.

Following the success of this adjustment, D.D. Palmer decided to shift the focus of his practice towards spinal manipulation.  Once news spread of his success, people flocked to his office from all over the country.  Palmer soon realized spinal adjustments didn’t just help with deafness, but rather they helped with a number of ailments such as the flu, sciatica, stomach issues, headaches, and heart trouble.

In order to better understand the success he was having, Palmer turned to his studies of anatomy and physiology to further research the connection between one’s spine and overall health.  He was able to deduce that the body had the power to heal itself through the nervous system. He concluded that if an organ was not functioning correctly, then that must mean it wasn’t receiving proper nerve supply. His adjustments were restoring nerve supply by removing nerve interference.

The term “chiropractic” was then coined from the Greek words “chiro” meaning hand and “practic” meaning practice. D.D. Palmer renamed his clinic the Palmer School and Infirmary of Chiropractic, with the first students accepted in 1898.

Even though chiropractic was beginning to gain popularity and produce successful results, there were those who did not accept it and presented much opposition. D.D. Palmer faced harsh criticism and hostility from the medical community, who didn’t understand and accept chiropractic as a means of legitimate healthcare, despite the success stories. He received so much dissent, he was actually sentenced to 105 days in jail and fined $350 for practicing medicine without a license.  However, this did not stop D.D. from adjusting. He did his time and then continued to adjust, wrote two books, and promoted chiropractic till his death in 1913.

ChiropractorDevelopment of Chiropractic

B.J. Palmer took chiropractic to the next level, making it a licensed, accepted form of healthcare.  B.J. graduated from his father’s school in 1902 with his wife, Mabel, and the two began changing lives and taking more responsibility of the school. B.J eventually built the Palmer School of Chiropractic.

B.J. was really the marketer of chiropractic. He had his own radio station where he was able to promote and educate thousands on the benefits of chiropractic. He was a brilliant writer and speaker, who traveled the world speaking to numerous audiences about chiropractic. Opposition towards chiropractic was still present and chiropractors were still being jailed, but B.J. worked diligently to increase the acceptance.

He further refined and developed the science behind chiropractic. Separate licensing and regulatory boards for chiropractic were made possible by B.J. Palmer. It was under his leadership that chiropractic actually became the first profession to use the x-ray machine regularly, which improved the accuracy of chiropractic.

Today chiropractic has become a licensed accepted form of healthcare practiced all over the world. It is constantly growing and becoming increasingly popular as it has helped millions achieve remarkable improvement with their health.

Fall (more) in Love with Pumpkin

Fall (more) in Love with Pumpkin

Besides being a delicious flavor for lattes, pies, and breads, pumpkin itself actually holds many healthy nutritional properties. Pumpkin is a great source of beta-carotene, a powerful antioxidant, that converts to Vitamin A in the body. Vitamin A is beneficial for your eye health, skin, and brain function. Consuming the recommended amount of Vitamin A may also aid in the prevention of cancer and other chronic diseases.

Pumpkin is also packed with Vitamin C, which strengthens your immune system. A serving of pumpkin contains about 20% of the suggested daily amount of Vitamin C.  For those looking to control caloric intake and lose a few pounds, pumpkin is low in calories and a good source of fiber, which will help you feel full longer.  If you exercise regularly, you may want to consider pumpkin as a post workout snack; pumpkin contains a high amount of potassium, which is great for refueling the body.

To get you started on enjoying the benefits of pumpkin, we found a great healthy pumpkin bread recipe for you to try!

Gluten Free Pumpkin Bread (Source:  Dr. Axe)

  • 1 cup almond flour
  • Pumpkin Bread1/4 cup coconut flour
  • 1/2 tsp sea salt
  • 1/2 tsp baking soda
  • 1 tsp cinnamon
  • 1/2 tsp pumpkin pie spice
  • 3/4 cup pumpkin
  • 1/4 cup maple syrup
  • 1/4 cup coconut oil
  • 3-4 eggs
  1. Preheat oven to 325 degrees F
  2. Combine all wet ingredients in a bowl
  3. Combine all dry ingredients in another bowl
  4. Mix both bowls together until well incorporated
  5. Pour into greased loaf pan and bake for 45-60 minutes.