chiropractor

Pesky Pesticides

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T/F – Organic fruits and vegetables have higher nutritional value?
F – While there is a difference with the pesticides between organic and non-organic fruits and vegetables, studies have shown that the nutritional value is actually the same.

Why do you think it’s important for us to know about, and avoid pesticides?
Pesticides are designed to kill “pests”, but some pesticides can also cause health effects in people. The likelihood of developing health effects depends on the type of pesticide and other chemicals that are in the product you are using, as well as the amount you are exposed to and how long or often you are exposed.

  • Some short term effects of pesticide poisoning include: Nausea & Vomiting, Diarrhea, Loss of consciousness, Seizures, Coughing and sore throat and weakness.
  • Long term: Pesticides have been linked to cancer, Parkinson’s, Alzheimer’s, sterility and developmental disorders.

 

Researchers have created a list of the “dirty dozen” and “clean 15” to help consumers know when they should buy organic and when it is unnecessary.

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If you had to guess which fruits or vegetables were the worst offenders for pesticides, which would you guess?
– A general rule of thumb is if you eat the skin, and fruit/vegetable has  thinner skin, chances are that it has a higher pesticide count. These are known as the “dirty dozen”
         Think: Apples, Peaches, Peppers, Cucumbers, Cherry Tomatoes, Strawberries and Spinach to name a  few.

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Fruits and vegetables with thick skin, or vegetables that you peel tend to have fewer pesticides. These would be on the “Clean 15” list.
      Think: Avocado, Onions, Pineapples, Oranges, Sweetcorn, Kiwi, Mango and Grapefruit.

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The fruits and vegetables on “The Dirty Dozen” list, when conventionally grown, tested positive for at least 47 different chemicals, with some testing positive for as many as 67.

Eating plenty of fruits and vegetables is essential no matter how they’re grown, but for the items with the heaviest pesticide loads, we urge shoppers to buy organic.


Pain can slow you down…but why?

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We’ve all been slowed down by pain, right? But have you ever stopped and thought about why?

What is the purpose of pain?
Contrary to what you may believe, the purpose of pain isn’t to annoy you, although slowing down might be a good idea. The goal of pain is to keep you alive. Pain lets you know that you have tissue damage, which could end up ultimately being fatal. It’s a good warning system.

Is having a high pain tolerance a good or bad thing?
-Unfortunately people who can only feel high levels of pain are less likely to change their behavior. This can allow more tissue to be damaged which might lead to disability or ultimately death. In rare cases  kids are born without the ability to feel pain. They often have shorter life spans. Think of a child with a small infection on a cut or scrape. Normally you address the infection because you feel pain and inflammation. Without feeling these symptoms, that infection could be fatal.
-Other times, some people’s definition of a high pain tolerance actually means that they ignore pain. This is also unhealthy. Ignoring pain can create some severe mental and physical health problems.

Speaking of mental health problems, what do you think can occur from ignoring pain? Depression and anxiety are the most common. Also you are more likely to have to smoke cigarettes, vape, or have a drug or alcohol problem.

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Along with mental problems, what physical problems are caused by ignoring pain? Digestive disorders, ulcers, acid re-flux and GERD are common. Sleep disorders such as insomnia or frequently waking up can occur as well.

Tissue damage in your body does more than just send pain signals to the brain. Tissue damage also sends messages of irritation, but not signals that you can physically feel. This can cause the brain to behave in a state of stress. Long term stress in the brain can lead to abnormal function of the heart, digestive tract, and hormones. If you know someone that has been ignoring their pain or have been covering it up with medication, let them know that it’s best to find out why the pain is there and correct the cause of the issue.

 

 


Posture

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A while back when we talked about stress, we spoke about how many people who are stressed may have bad posture. We had a few patients ask us: What are some tips for improving posture? We talked so much about the results of bad posture and what can cause it, but we realized we didn’t address how to fix it. We wanted something that would easy and comfortable for anyone, but quick enough that most of us could find time in our day.

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Here are four easy steps to improve your posture.

1. 90% of readers will not do this step. Set an alarm in your phone for spinal hygiene 1x per day, 7 days a week. You spend 5 minutes a day taking care of your teeth, the least you can do is spend 5 minutes taking care of your spine.

2. Spinal Hygiene in 5 minutes a day.
a. Cat/cow – on all fours, arch back up and down slowly for 2 minutes
b. Stretch front of neck (both sides) for 30 seconds each
c. Kneeling stretch for upper thigh (hip flexors) (both sides) for 30 seconds each
d. Chest stretch (Pectoral muscles) stretch (both sides) for 30 seconds each

3. Have a good Chiropractor in your corner. Similar to having a good dental health expert or a tax expert this practical. A good Chiropractor can steer you clear of bad habits and answers questions you might have.
a. Friendly reminders on spinal hygiene
b. Questions answered correctly and quickly

4. See step 1 and make sure the reminder is in your phone :)

At our office, we printed these steps out for patients to put on their fridge as a gentle reminder. So feel free to print this post to bookmark it. One of the better strategies is to perform these exercises when you brush your teeth. Then you can do two healthy things in just 10 minutes a day. Feel free to add more activity as you become more aware of your spine. In the first 90 days just focus on setting these activities as a habit, your awareness of your posture will improve as you get more used to the activities.


Allergy

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Spring is in the air.

Sadly for many of us, this means runny noses, itchy eyes and sneezing. We’re morel likely to reach for a box of tissues than stop and smell the roses. Did you know that over 50 million Americans suffer from allergies? Allergies are the 6th leading cause of chronic illness in the United States, and the most common with children.

Americans spend $18 billion annually on allergy related costs.

If our body is so smart, why do we even have these annoying allergies? The answer might surprise you. Historically, our immune system worked to keep us alive, and keep us out of danger. So itchy eyes, runny nose and sneezing were a sign of a dangerous area, possibly of toxins in the air. Humans would avoid places that made them sick for obvious reasons. Now that seems a bit dated, but our bodies still work to expel those foreign bodies. Most of the time our immune system is reacting to foreign DNA. Have you even been in a musty basement that had mold? You probably noticed those annoying symptoms, this is a prime example of your body attempting to warn you of a dangerous situation.

True/False – Our body treats bacteria/viruses the same as allergies.  True, the key difference between allergies and infection is fever. Fever isn’t typically presented with allergies. One prevalent theory on why our bodies do this is based on the size of the foreign DNA. Pollen is actually quite large compared to our white blood cells, therefore we don’t try to kill it but rather eject it from our bodies with watery eyes, runny nose, and sneezing. Viruses and bacteria are smaller, and our body attempts to kill it – this is when you notice a fever.

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So, do you think chiropractic care increases or decreases the immune response? This is actually a trick question, because depending on the person it can either increase or decrease the immune system. Chiropractic care moves your body closer to having a normal immune response. As an example, people with asthma have an over active immune system, so the purpose would be to help normalize nerve function between the lungs and the brain.

If you had to guess one household appliance which is present in households where studies have found an increased number of children with allergies, what would it be? Would you be surprised if I told you it was a dishwasher? I know, this is an appliance that most of us have, or grew up with! The theory is that our dishwashers are actually getting our dishes too clean. Kids aren’t building up the immunity to common household bacteria, so their immune system over-reacts to them all. Solution: Kids hand wash the dishes, sounds fair enough to me ;)

There are many other common activities that we do that might be affecting us.

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Chlorine in swimming pools and hot tubs – This is because breathing in the vapors inflames the airway. Contact lenses can trap smoke and pollen in the eye, so you may want to consider wearing glasses. Anything else from our everyday lives?

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Perfume, cologne and indoor air fresheners can also have an aggravate our allergies, too. They can irritate nasal passages and cause swelling, which makes breathing difficult.  Another activity which most of us could be guilty of are morning walks or jogs, the pollen count is higher before noon, so if you can put your run off until evening you may be doing your sinuses a favor.  On the flip side, not exercising can affect us too. This is because exercise temporarily dilates your nasal passages making it easier to breathe.

True/False – Patients with asthma who use Chiropractic Care had higher quality of life and use less medication. TRUE Chiropractic care can be very helpful in specific instances, but not every asthma patient will benefit from care as asthma can have multiple causes. An evaluation is important.

 

 


Can getting adjusted really help you dunk?

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If you play basketball, then you know the toll it can take on your body. Aches, pain, and injuries are part of the game right? It doesn’t have to be.

Although there are many injuries that commonly affect basketball players the most common are ankles, knees and fingers. Although not everyone has the same risk of injury. It might surprise you to know that a misalignment in your lower back increases your risk of a knee or ankle injury. This is something we regularly test for to keep our athletes at peak performance.

Whether it’s rolling an ankle, taking a hit scrambling for the ball, or getting stepped on, basketball players are prone to all kinds of injuries. For different types of ankle and foot injuries, a chiropractor can do ankle and foot adjustments. Adjusting the bones and muscles of the foot restore function, decrease inflammation and relieve pain . Apart from foot problems, basketball players are vulnerable to knee injuries. Repetitive knee movements, like jumping and changing direction, can wear down this body part as well as expose it to constant blunt forces from other players. Ligaments and tendons of the knee may also be damaged during competitive play.

Although both men and women experience injuries, they don’t always get injured the same way. Among basketball players who is more likely to have a knee injury? If you guessed female, you’re correct! Female basketball players have a higher risk of knee injury than men. If you have a female athlete in your family it is especially important for them to get their spine checked to reduce their risk of injury and keep them in the game.

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So can Chiropractic care really help you dunk a basketball? This is true, although there is a catch. Chiropractic care has been shown to increase athletes vertical jump height as well as increase their grip strength. Vertical jump height and grip strength are both necessary to a great dunk. The fine print is that you have to already be fairly close to the rim before chiropractic care, but it does give you an edge.

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Life can be a real beach, if you’re not really at the beach.

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What if we told you that there’s one healthy activity you could do to keep your heart healthy, improve work production, enjoy less stress in your relationships, feel happier and live longer. What would you guess?

When asked most people guessed some form of exercise or sleep. Those are pretty good guesses, but it’s something even easier, and even more fun! Anymore ideas?

I’ll give you a hint:
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Vacation.

It’s true, but did you know that a large percentage of people who have access to PTO (paid time off) either don’t use it, or just use it as sick time? On top of that, how many of us use our vacation days for our kid’s school breaks or even when our kids get sick? Life can get so busy and it seems the first thing to be put on the back burner is vacation. We’ve all done it, said we’d wait until the kids are a bit older, or the weather is nicer. How many of us feel guilty leaving work? We put vacation off until the new employees are trained; just to have new employees follow them and so on and so forth. Many people find the solution is to take work with them on vacation. This seems like the best of both worlds, right? Studies have showed that up to 61% of people take their work with them when they leave the office. This is actually counterproductive, ideally you would be leaving the work behind as it’s important to switch off. Taking a technology break during this time would be a great idea as well.

Rest, relaxation, and stress reduction are very important for our health and well-being. Some much needed time off has significant health benefits such as; decreasing risk of heart disease and fewer arguments with your spouse. Additional benefits of vacations are more positive emotions and lower risk of a major depressive episode.

Another perk of vacations are improved relationships. According to Wisconsin Medical Journal – women who take vacations twice a year are “less likely to become tense, depressed, or tired and are more satisfied with their marriage,” and that the “odds of marital satisfaction decreased as the frequency of vacations decreased. These personal psychological benefits that lead to increased quality of life may also lead to improved work performance.”

Speaking of work, there are many benefits of taking a vacation at the work place too. Skipping out on vacation may be hindering you from completing your tasks. Working day in and day out without taking a moment to step out and disconnect can lead to no enjoyment or connection at work. Studies have also shown that not taking vacation causes people to feel resentment toward coworkers and increases likelihood of mistakes in the work place. Taking a vacation can help refresh motivation, boost productivity, improve memory skills and increase levels of happiness.

So next time you get the chance to get away, do it. Studies do show that by the third day of vacation most people will improve sleep quality and gain an hour of sleep by the 3rd day. Those effects can hold on for a minimum of 5 weeks after you return. Are you ready for a vacation?


Do this, not that for joint pain.

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Last week in the office we spoke with our patients about healthy foods to eat to avoid inflammation. Inflammation can not only be uncomfortable due to the bloating it causes, but also painful.

Other than the foods you eat, it may surprise you that many of our daily activities are causing us to be in pain as well. Most people associate their sore back and neck to the jog they completed this morning, or when they helped their friend move last weekend. While exercising without proper stretching and poor lifting form can cause pain, there are things we do each day that are contributing to our back and next pain as well.

How many of us have desk jobs? We spend 8 hours, 5 days week sitting at our desk and then we can’t wait to get home and plop down on the couch to watch TV or read a good book. And let’s be honest, isn’t the perfect Saturday one where we didn’t even have to change out of our pajamas? Netflix marathon, anyone?

What most of us don’t realize is that prolonged sitting all day, followed by more sitting/slouching at night is wreaking havoc on our backs. The leading cause of back pain is a sedentary lifestyle with poor posture.

A few of the most common posture mistakes happen when we’re:

Looking down at your phone screen, iPad or Kindle.
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Leaning forward playing video games in front of the big screen.
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Sitting at a computer desk.
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Talking on the phone (holding our phones to our ears).
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Let’s be honest – how many of us are guilty? Now that we’ve determined how easy it is to fall into posture habits that harm our back. Lets work on getting back on track! First and foremost, get moving! If you have a desk job, consider getting up once every 1/2 hour and walk around the office. When using your iPad or Kindle, how about getting a case that allows you to position the screen at different angles. You can adjust as needed. When sitting at the computer desk, avoid strain on your shoulders and upper back by keeping the keyboard and mouse closer to you.

Those are just a few suggestions on how to ease the strain on your back, but another huge aspect is exercise in general. Exercising not only reduces stiffness in your back, it also stretches, strengthens and repairs muscles that help support your back.

If you’re experiencing low back pain, then it’s time to come on in for a check. Chiropractors work hard not only to treat your pain but help find the cause of it. As with many other areas of your life prevention is key. Just like checking up with the dentist every six months and doing a yearly physical, a check up with your chiropractor can help keep you and your back in tip top shape! Visiting the chiropractor regularly can help to keep your spine in perfect alignment and prevent future aches and pains. We also retrain your muscles so you can hold the correct alignment longer.

PHOTO CREDIT:Start Standing


Got Inflammation?

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Do you ever feel like you’re doing everything right with your diet, and yet you can’t seem to button your favorite pants? Let me guess; you’ve been working out, cutting calories, avoiding those late night cravings and you even joined a yoga class at the YMCA? It’s defeating to try so hard with little to no result.

Did you know that certain foods can actually work against your efforts and cause chronic inflammation? Inflammation can being annoying, especially when over time you notice that not only have you packed on weight, but it hurts. It’s true; there are certain foods that in addition to weight gain can actually cause inflammation and pain.

Inflammation is our body’s natural response to protecting itself against harm. There is more than one form of inflammation, first is acute. Acute inflammation occurs when you hit your elbow or worse…a paper cut! What we’re talking about in this case though, is chronic inflammation. Chronic inflammation occurs in response to unwanted substances in the body. These substances can be found in number of foods that I am sure you could easily find on your daily menu.

I’m sure it’s no surprise that at the top of the list of foods that cause inflammation we see refined carbohydrates (this includes flour, white rice, processed cereals, chips, crackers and french fries). Also, I’m sure you wouldn’t be surprised if I said that sugar, caffeine and alcohol were on the list too. But would it shock you a little if I said lactose (milk and other dairy products), yeast and meats (beef, pork and less commonly poultry) were among the culprits too?

I know what you’re thinking, what’s left, right? Although there are many foods that we should avoid there are still plenty of healthy foods to enjoy. Consider the following:

     Breakfast – Try to avoid sugary processed cereal, cereal bars and bakery items. Instead try an egg, plain Greek yogurt, or      a daily shake. Instead of a glass of 2% milk, try coconut milk or almond milk.

     Lunch – Instead of having a sandwich with highly processed white bread, consider a wrap with fresh veggies and chicken.

     Snack – Try some mixed nuts or a handful of blueberries.

     Dinner – A nice salad topped with fruit, veggies, avocado or nuts could be a great way to end your day. Also a stir fry with      brown rice and vegetables is a wonderful choice.

When choosing foods, think about whole foods and don’t be afraid of colors. How about taking an alcohol or caffeine vacation? You may find that by eliminating some of the processed foods (even foods that say “low calorie or low fat), artificial sweeteners (diet sodas!), and refined carbs you may not only be able to squeeze into those pants but also feel better and more pain free at the same time!

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Photo Credit:Harvard health


How much weight would you like to shed?

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Are you looking for a before and after photo?

How much weight would you like to lose?   Why do you want to lose weight?   What would a successful weight loss feel like?  Many Americans spend moments of their day wondering what life would be like if they were a healthy weight.  If I could lose even 10 lbs life would be so much better!   Losing weight is easier than you think but it does help to have an experienced coach in your corner.

Weight gain doesn’t happen overnight nor is it an overnight fix but in a couple months you could be a totally different person.  First off find out what is the powerful “why?”  Weight loss never works if it’s something temporary or superficial.   Is it to be there for your kids?  To lower medication?  To regain your athletic ability? To get a better job?  There are many good reasons to lose weight but you have to find out which one is uniquely yours.

Are you looking for a before and after photo?  Let me tell you about Tom.   Tom was having trouble losing weight.  His weight was keeping him from the career he wanted, he was fatigued easily and the weight had also affected his self esteem.  He had been overweight since high school and he wanted a new life.   He tried exercise and dieting but that was slow and difficult to manage.  Then he found something that worked.

Tom and his wife started the Take Shape for Life program.   The results were fast.   With the assistance of a health coach from Take Shape for Life Tom, lost over 20 Lbs his first month.   He went on to lose 70 Lbs over 16 weeks.   Now he has his life back and is pursuing his career in Law Enforcement.   He is able to run and has  energy to play with his kids.   If you know someone that wants to make a change, we can help.

I only need to lose 10 Lbs will this program work for me?   It will, I have used it myself.  Before going on vacation in 2011 I used TSFL to lose 11 Lbs in 2 weeks.   It was fast and easy to follow.    Losing 11Lbs without exercising is usually quite a challenge but with training and nutrition it was quite simple.

 

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Whether you are losing a couple pounds or making a significant change, we can help.  Give us a call today.

How did I gain this weight?  Here are the top 5 ways to quickly gain body fat.  If you wish to lose weight simply reverse or avoid these 5 things.  If you have questions please call our office, we would be happy to help.

-Eating food that is packaged and has a long shelf life.   Boxed food that can stay on the shelves for a while often is dense in Carbohydrates which trigger weight gain.  These foods are usually made with very little fiber which is necessary for healthy blood sugar.  This includes pop tarts, chips, crackers, pizza, and pasta’s to name a few.

- A food allergy or sensitivity.  Irritation from food sensitivities can cause weight gain, swelling and inflammation.  The 2 most common food sensitivities are dairy as well as gluten.  Dairy can be found in milk, yogurt, and cheese.  Gluten can found in anything with bread, dough or pasta.  To find out if your body is sensitive to these foods try eliminating them for a month and monitor the outcome.  

-A lack of sleep or poor sleep.  Sleep essentially recharges the body.   Depriving yourself of sleep can increase the stress hormone cortisol, which triggers weight gain.  It is important to allow 7-8 hours of sleep per 24 hour period.   If you are having trouble sleeping, talk to your Wellness Doctor to figure out a natural solution.

-Lack of exercise.  Exercise is vital for maintaining or losing weight.   At a minimum 15 minutes of exercise 3 times a week.  No time?  Try working out before you start your day.   30 minutes of exercise in the morning stimulates your metabolism as well as lowers anxiety and insomnia.

- Stress or depression.  Stress alters your body in all kinds of ways.  One way is to trigger excessive appetite and store body fat.  The key to breaking this cycle is first to identify what the stress is and then working with a Wellness Doctor to make a game plan.  It could be stress on your nervous system, chemical stress from food or medication or you could be physically drained from home or work.   Lowering or adapting to your stress can side step weight gain. 

 

Hungerford Chiropractic & Wellness Center

Serving the greater Grand Rapids area; Standale, Walker, Wyoming, and Grandville

Grand Rapids, MI 49534

616.419.4996

DrDan@Hungerfordwellness.com