Nutrition Tips From your Middleton Chiropractor
We all know we should eat healthier and exercise more. Much of the food we eat has very low nutritional value, preservatives, artificial sweeteners and a lot of calories. Poor agricultural practices have decreased soil nutrients which decreases the nutrients in the food we eat. Our body has its own chemical factory and can make some of the nutrients it needs. However, some nutrients are required that our body cannot make. It is important to take supplements to give our body what it needs to heal and to have an overall anti-inflammatory effect since inflammation in the body results in many of the unwanted health conditions we suffer from everyday.
According to the Journal of the American Medical Association, “Insufficient vitamin intake is apparently the cause of many chronic diseases. A large portion of the general population is at risk for chronic diseases for this reason. Most people do not consume an optimal amount of all vitamins by diet alone. In conclusion they recommended that all adults take a multivitamin/ supplement a day.”
The best natural way to get the vitamins and minerals you need, eat a lot of fruit and vegetables all day long.
Many studies have shown that fat in humans acts like an organ. As bad fat (trans fat) breaks down in our body it creates a pro inflammatory state and increases inflammation in the body ultimately leading to cell death. As good fat (omega 3) breaks down, there is an anti-inflammatory effect. So having more omega 3 and limiting trans fat will decrease overall inflammation in the body leading to a decrease in arthritis and muscle pain. Fish oils also lower bad cholesterol and increase good cholesterol which decreases cardiovascular disease. They also improve mental function.
Natural sources of omega 3 fatty acids include salmon, flax seed and walnuts.
Tips to Heal Part 4 from you Middleton Chiropractor
Playing the Doctor. Please Don’t:
- Don’t do it. Avoid poking and prodding the areas adjusted.
- Do not adjust/ crack/ pop your neck or back yourself. Avoid excessive range of motion especially with your neck.
- Avoid extreme bending, reaching or working overhead. Be careful shampooing your hair.
- Do low impact exercises such as stretching, walking and swimming. Avoid high impact jarring exercises like long distance jogging. Keep moving to stay loose.
- Exercise and stretch regularly. Perform multiple low impact exercises. If lifting weights, do not lift too much weight, watch your technique and isolate the muscles you are trying to work. Move smoothly with no jerking motions.
- Eat healthy. Take supplements
- Drink at least a 1/4 your weight in ounces of water a day. If you weigh 180 lbs, drink 45 ounces of water a day.
Technology can improve our quality of life, but it comes with a price: being huddled over devices for long period of times can do more harm than good. Using certain devices for extended periods of time can easily lead to neck strain, headaches, and pain in the shoulders, arms and hands. Anyone who has used a cellphone or tablet for an extensive amount of time has probably experienced the peculiar strain it puts on your upper body. These conditions even have their own name now: Text Neck.Here are some simple strategies to help shut down text neck strain:
Take frequent breaks
Taking frequent breaks and looking up from your device can provide your neck with some relief from the pressure of looking down.
Sit up straight
It is important to sit up straight while texting. This way you can maintain good posture, relieving your back and shoulders from the strain of being hunched over.
Hold the phone a little higher
Holding the phone closer to eye level helps maintain a healthy posture and puts less strain on the neck.
Be sure to stretch often between long periods of extended use of devices. You can rotate your shoulders with your arms by your sides to relieve tension. You can also tuck your chin down to your chest and then look up – this helps to relieve some of the tension in your neck built from the common forward-down position you adopt when looking at your device.
Thank you for your referrals!
I hope everyone is enjoying their summer. This is a chiropractor’s busy season due to outdoor sports, yard work and gardening so watch your back Middleton and Madison.
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Thank you so much in advance. I can’t express my appreciation for all the help and referrals.
- No desk or chair is one size fits all and the body can only take 20 minutes in a static position. Take frequent breaks to stretch, adjust your chair slightly and move.
- Do not slouch. When looking from the side, you ear should be over your shoulder and your shoulders should be back.
- Lean back 10 to 20 degrees. This helps take pressure off the pelvis and hips. Be sure the chair supports your shoulders and low back when leaning back.
- Use arm rests and sit on a chair with a high back rest.
- Keep your feet flat on the floor and your knees should be 1-3 inches beyond the edge of the chair.
- The center of your computer monitor should be at a 15 degree angle down from your eyes. Lighting should be at a 90 degree angle from the monitor.
- The keyboard should be placed so the shoulders are relaxed, elbows are at 90 degrees, and wrists are straight. The keyboard should be flat or slightly elevated at the front. Using a keyboard when the back is higher than the front puts stress on the elbows and wrists.
- When using a mouse, keep your elbow close to your body. The mouse should be close to and on the same level as the keyboard. If possible us a track ball.
- Getting this correct is difficult. Ask your for an ergonomic assessment.
Thank you for the referral of your friends and family.
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