As your partner in health, we want to ensure you stay active for years to come. After all, activity equals independence! One of the best ways to do that is to exercise regularly.

Here are a few of the best exercises for seniors.

Resistance bands. You’ve probably seen or used resistance bands at some point during your life. They’re long, rubbery, and stretchy, with different levels of resistance for whatever kind of workout you’re seeking. You can use resistance bands from the comfort of your own home and to work on strengthening various body parts including the core, which is critical for maintaining good balance and posture as you age.

Chair yoga. This low-impact exercise involves the same movements you’d find in a typical yoga class but modified to take place in a seated position. This means it’s more accessible for people of all ages, and is less stress on arthritic bones, muscles, and joints. Ask your local yoga studio if they offer classes or discover beginner videos on YouTube.

Water aerobics. Growing in popularity now more than ever, water aerobics offers people the ability to get a full body workout without the added stress on their joints due to buoyancy. In the water, you can work on improving strength, flexibility, and even balance. If you have a pool or a local gym with a pool, try running on the spot in the shallow end, or hanging onto the side of the pool while you extend your legs backwards and kick.

Have other questions about exercise? We’d be happy to answer them at your next appointment.

The post The Best Exercises for Seniors appeared first on Chiropatient.

A stiff neck is always cause for concern, though often, pain and discomfort subsides in a few days depending on the root cause of the issue.

If regular neck pain is a part of your life, or if you’re experiencing any of the following, we’d love to see you in the practice to determine if we can help!

1. If neck pain is hanging around for more than a few days, it’s a good idea to book an appointment with us. When an accident is to blame, it’s always important to get evaluated by a medical professional to rule out anything serious.
2. When you’re waking up with neck pain that seems to get better by the end of the day, it could be a sign of improper sleep posture or even teeth grinding. Nighttime clenching of the jaw can work its way into your neck and shoulders.
3. Do you find yourself reaching for frequent over-the-counter pain medication to manage neck pain? If so, we’ll help identify the root cause of the issue so that you can resolve it at its source to break the cycle of medication reliance.
4. Look to the left, and then to the right. Do you feel a sharp pain when making those movements? If so, get evaluated.
5. Have you noticed your neck pain spread to other parts of your body? For example, sometimes pain can start in the neck, and then slowly turn into tingling in other parts of the body, like your arms or fingers.
6. When daily tasks start becoming an issue due to the pain you’re experiencing, it can cause new emotional and physical stress. Getting help now before the issue becomes more serious is always a good idea.

Whether you’re dealing with neck pain or another chronic issue, we’re here for you. Contact us today to book a visit.

The post When to See a Chiropractor for Neck Pain appeared first on Chiropatient.

Here are six different effects of over-sitting.

1. Your metabolism can slow down. Decreased muscle use can lead to a slower clearance of fat from the body and decrease the effects of insulin.

2. It can lead to chronic pain. Sitting for too long, especially at a desk, can cause excess pressure on certain parts of the body, like the lower back.

3. You’ll have less energy. Sitting too much means moving less. Movement, like going for a brisk 20-minute walk, can up our energy levels quickly.

4. It can increase your risk of heart disease. Leading a sedentary lifestyle is tied with a higher risk of heart problems, among other issues.

5. Our mental health suffers. In fact, studies have indicated that sitting indoors and communicating with others strictly online can reduce social skills and affect psychological well-being.

6. Your posture becomes compromised. More pressure is put on lumbar discs when sitting instead of being distributed equally. This causes the pelvis to rotate backward, which can sometimes lead to our head moving forward.

Your body was made to move. If movement has become difficult for you, we’re here to help. Contact us to learn more about how gentle chiropractic adjustments may help restore function to your daily life.

The post 6 Things That Happen When You Sit Too Often appeared first on Chiropatient.

But we’ve got good news. You CAN have the best of both worlds by changing up your normal food selections and swapping them for more health-conscious items.

Here are some tips.

Italian: Did someone say pizza? We’re already drooling. Make your pizza healthier by opting for thin crust when it’s an option. You might even have the option to choose a cauliflower or gluten-free crust. When it comes to pasta, tomato-based sauces typically have less saturated fat than creamy options like carbonara.

Mexican: Craving tacos? Skip the sour cream. We promise it will still taste good. If you’re choosing beans as a side, go for whole beans over refried beans. Refried beans are sometimes made with added lard. If you love burritos, opt for a veggie bowl instead—it has nearly all of the same ingredients as a burrito with the benefits of added veggies, minus the tortilla.

Thai: Spring rolls are yummy, but they’re usually fried. Choose summer rolls instead as they’re steamed and packed full of veggies. If it’s on the menu, give a green papaya salad a try for something unique!

Chinese: Many Chinese take-out dishes come with a side of rice. Instead of choosing white, go for brown, which has more [fiber] and micronutrients. You’ll likely see that many meat (and maybe even veggie) options on the menu are fried. Choose a steamed option instead, with any sauce on the side.

American: Regular burgers are often loaded with saturated fat. Instead, give a black bean or veggie burger a try. You can still add your [favorite] toppings, like lettuce, onion and tomatoes. While we can’t tell you French fries are healthy, choosing sweet potato fries over those made with russet potatoes do offer more nutrients. Craving a bowl full of comfort? Typically, broth-based soups are healthier than those made with a cream base.

The post Takeout Tips: Order This, Not That appeared first on Chiropatient.

Rich in vital nutrients, vegetables are plant powerhouses full of health-promoting properties. It’s no wonder we’re encouraged to eat more vegetables. But what if you’re not a fan? Or perhaps you have a family of picky eaters who consider French fries their veggie of choice. Here are some simple ways to incorporate more vegetables into your diet.

#1. Hide them.

It’s a snap to be sneaky when it comes to adding more veggies to your diet. Seeking to eat more greens? Add some kale or spinach to a berry smoothie. You’ll likely taste more of the berries versus the greens. You can also add shaved zucchini or carrots to casseroles. Sweet tooth? Avocado or sweet potatoes can be added to a healthy muffin recipe. Like marinara sauce? Consider adding onions, green peppers or carrots.

#2. Rebrand.

A plate of naked green beans is unlikely to get many takers. But what if those were called “sweet and spicy green beans”? Carrot sticks–boring. Instead, how about “citrus and honey-glazed carrots”? By describing vegetables using deliciously descriptive language, eating vegetables is something you and your family may actually look forward to.

#3. Snack smarter.

It’s easy to pack on the pounds by mindlessly munching on chips and other nutritionally vacant snacks. Instead, consider baby carrots or cherry tomatoes and hummus, or baked kale or Brussels sprout chips.

#4. Choose convenience.

If you’re like most busy people, you don’t want to spend lots of time in the kitchen chopping or dicing vegetables. Instead, select pre-chopped vegetables at the supermarket or zoodles (zucchini noodles) which are a fantastic and nutritious alternative to pasta.

#5. Make soup the star.

One of the easiest ways to incorporate more vegetables into your diet is with veggie soup. Short on time? Use mixed frozen vegetables or canned beans. Like spice? Add some cayenne, jalapeños, or paprika to the pot. Another benefit of vegetable soup is its high in nutrients, but low in calories. You’ll also feel full due to the [fiber] content, so eating more vegetable soup may help you love your scale.

The post 5 Easy Ways to Get More Veggies in Your Diet appeared first on Chiropatient.

Causes of poor posture include:

• Toting too much body weight
• Lack of muscle tone
• Sitting for lengthy periods
• Using improper form when walking or exercising
• Prolonged time on digital devices
• Sleeping in the wrong position

The good news is there are many things you can do to perfect your posture. Here are some tips.

#1. Engage in posture exercises.

While any type of exercise may help improve posture, specific posture exercises can help you stand a little taller. You can also develop more strength, balance and flexibility in your body.

#2. Set up an ergonomic workstation.

Sit in a chair with a straight back, and keep your feet flat on the floor. You should also consider using an adjustable standing desk that allows you to alternate between sitting and standing throughout your workday.

#3. Strengthen your core.

Your core muscles affect your ability to maintain proper posture. A strong core can help you maintain better posture. Pilates, yoga and core fitness exercises programs target the core, which can help improve your posture.

#4. Avoid tech neck.

Whether you’re streaming your favorite show on your tablet or texting a friend on your smartphone, having your head in a downward position can lead to neck problems and poor posture. It’s a good idea to raise your screen higher, hold your head up and keep your phone at eye level, and take breaks often.

#5. Mind your mattress and sleep position.

Choose a firm mattress that provides good support to your spine, and avoid sleeping on your stomach. By lying on your side or back, your spine will be in a neutral position.

#6. Get adjusted.

Chiropractors can correct poor posture, such as forward head translation or slouching, and realign your spine. Regular adjustments could help you maintain proper posture.

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Are You Low on This Crucial Carbohydrate?

If you’re feeling sluggish often, there may be more behind it than just a poor night of sleep. While [fiber] is an important part of our diets, many adults don’t get enough each day.

[Fiber] is categori[z]ed as a carbohydrate, though it’s different from most and cannot be digested. This allows it to pass through the body and help regulate the use of sugars, which keeps our blood sugar and hunger balanced.

Are you low on [fiber]? Here are a few common signs.

1. Your cholesterol is higher than normal. Healthy [fiber] intake means cholesterol is moved out of your system before it can clog the arteries. In a review by the British Medical Journal, it was discovered that for every 7 grams of [fiber] eaten daily, the risk of heart disease dropped by 9%.

2. You’re always hungry. When you don’t get enough [fiber] in your diet, you may feel hungry quicker than you would if you ate a [fiber] rich meal. One reason for this is because your stomach empties more slowly after a high [fiber] meal.

3. You’re struggling to lose weight. Without adequate [fiber] intake, you won’t feel as full and may end up eating more food sooner than you should.

4. You’re constipated. Because [fiber] absorbs water, one of its benefits is producing softer stools, making it easier to go to the bathroom. Get more [fiber] into your diet by adding beans, broccoli, berries, and avocados to your meals.

As your partner in health, we always want you to feel your best. Let us know if there’s anything else we can help you with naturally the next time we see you.

The post Are You Low on This Crucial Carbohydrate? appeared first on Chiropatient.

Every day, we see patients in the practice who are stressed. Whether it’s physical, emotional, or chemical stress building up in your body, one thing is certain: too much of it isn’t helping your chronic or acute pain. In fact, it could be making it worse.

How?

Stress and pain go hand in hand. When you’re dealing with pain, a certain level of anxiety typically pops up surrounding the injury. When it’s not addressed, pain continues and so does stress. As more pain and more stress builds in the body, it can begin to affect your daily life and activities.

Here’s a deeper look at the cycle of pain:

Phase 1: You become limited in certain functions of day-to-day life and leisure activities.
Phase 2: Fear builds surrounding the decrease in activities
Phase 3: Limitations and less movement can lead to weakened muscles, ultimately causing more pain. This can start the cycle over.

To break the cycle and limit the stress you’re experiencing, try these things:

1. Fuel your body with food that nourishes from the inside out. This means eating whole grains, healthy fats, and limiting sugar and excess carbohydrates.

2. Do some form of exercise for at least 30 minutes each day (unless you’re in severe pain). Exercise lowers the stress hormones in your body over time, and may improve your quality of sleep.

3. Visit us. We’re here to help address this very concern and have the necessary knowledge and tools to restore function and wellness to your spine.

The post Is Stress Causing Your Back Pain? appeared first on Chiropatient.

This time of year, things can spin out of control quickly, triggering stress and other unpleasantries. As your partner in natural health, we wanted to offer some tips for how to stay grounded and present as 2021 comes to a close.

Give these mindfulness tips and tricks a try and let us know how they worked for you!

1. Focus on the small stuff. One of the biggest parts of mindfulness is heightening your awareness. You can ease into this by focusing on the small stuff first. Do this by closely sensing the coldness of your first sip of water each morning. You can also try this at mealtime. Focus on the [flavor] of each individual bite throughout your breakfast, lunch or dinner.

2. You don’t have to give up an hour of your day. While some people practice meditation or mindfulness activities for 60 minutes or longer each day, don’t worry, you don’t have to. Instead, find a window of time that works for you. This could be 60 seconds, five minutes, or longer. The key is to do this as a part of a routine. Whatever amount of time you choose for your daily mindfulness, practice it each day at the same time.

3. Mindfulness doesn’t have to mean sitting down. For some, it might, but for others, practice mindfulness wherever you feel most motivated to do so. That may be outside on your evening walk, gardening, or through breathing exercises.

4. Don’t be hard on yourself if you forget to practice mindfulness daily. In fact, forgiving yourself is an act of self-compassion, which research suggests improves our wellbeing.

If you’re struggling to find balance this holiday season, we’re here for you. Contact our practice for a gentle, focused adjustment.

The post Tips for Practicing Mindfulness This Holiday Season appeared first on Chiropatient.

If you aren’t moving…you aren’t living! At our practice, we believe that movement is life, yet for so many people today, moving is difficult due to decreased range of motion.

When range of motion is inhibited, it’s common to experience pain and discomfort which may lead to overcompensation in other body parts as they try to pick up the slack, beginning a cycle of dysfunction.

Instead of dealing with poor range of motion and the pain it can bring, here are a few different ideas for getting back to proper movement.

1. Don’t let stress get out of control. It’s no secret that stress can cause problems in the body, but did you know it can also keep muscles tense, limiting movement? If you’re feeling stressed before exercising, try some breathing exercises to calm your body so that you don’t go into your workout with already tight muscles.

2. After working out, remember to stretch the muscles you just used. Spend at least 10 minutes doing light to moderate stretching after exercising.

3. Stay hydrated. When your body and muscles don’t get enough water, a variety of health problems can occur—especially relating to tightness and cramps, which can further restrict range of motion.

4. Consider getting a massage. Massage helps to relax tense and tight areas, while promoting circulation that may help with healing.

5. Visit us for an evaluation. We’ve helped numerous patients just like yourself move easier and better with a focused, gentle chiropractic care plan. We’d love to learn more about your goals and help you understand the benefits of adjustments firsthand. Contact us today to learn more.

The post Five Ways You Can Improve Range of Motion appeared first on Chiropatient.