Genetically Modified Organisms: What You Need to Know About Genetically Modified Foods

Just as acquiring chiropractic care is a wise way to avoid many needless surgeries or medicinal treatments, avoiding genetically altered food in favor of organic varieties is crucial to good nutrition and general wellness. Read below for more information regarding genetically modified foods.

What is a genetically modified organism?

A genetically modified organism, which is also known as a GMO, is a process completed in a laboratory in which genes are taken from one species and inserted into another. This process is accomplished in an effort to transfer a desired characteristic or trait. This process is often employed to create genetically modified foods.

Is the generic engineering process precise?

As of right now, the generic engineering process is crude. Accuracy is an issue when it comes to inserting or transferring new genes. This is in large part due to a poor understanding of how DNA works. Therefore, the possible reactions and side effects pertaining to a person's health or the health of a plant species is hard to predict.

Genetically engineered foods commonly found on the market today:

The foods listed below are an example of some types of foods that are commonly genetically modified.

Corn:

Bt-corn (Bacillus thuringiensis bacterium) is a type of sweet corn that has been genetically modified to include an insect-killing gene. According to the USDA, farmers in every state of the US are currently growing at least some form of genetically modified corn. However, South Dakota leads the pack as 47 percent of its corn crops are of a genetically modified variety.

Tomatoes:

Tomatoes are a common genetically modified food. In fact, they were the very first genetically modified food to be produced for the general market. At first, they were modified to increase their ability to withstand frost. They are currently being altered to make them last longer.

Squash:

Since squash is more susceptible to viral diseases than other crops, scientist genetically modified it to ensure crop survival. Although this was successful, the plan backfired when cucumber beetles began to feed on the GM squash. This eventually caused the squash to wilt as the beetles carried bacteria from unhealthy plants onto the GM squash. In addition, it is suspected that GM squash has now started growing wild. This is a problem as GM foods should always be grown in controlled environments. The consequences of GM foods becoming introduced into wild plant species is unknown. However, many fear it could lead to environmental issues such as an increase in bacterial diseases among plants.

What is wrong with GMO foods?

In many cases, genetically modified foods have been altered for a good reason. Whether it be to extend its shelf life or increase its taste or its nutritional value. However, the unexpected consequences as was just discussed such as environmental issues and the impact on the human body are impossible to predict. Therefore, until further studies have been accomplished and all risks are removed, consuming GMO food is unwise.

How does one avoid eating GM foods?

Since GM foods are prevalent in today’s food market, it can be difficult for a consumer to ensure they are not eating a GM food. Thankfully, following the tips below will help consumers keep these products out of their diets:

• Look for the non-GMO seal: Foods with no genetic modification will have a seal showcasing the fact that it is non-GMO. Dairy products may contain the label “No rBGH or rBST” or “artificial hormone-free.”
•  Buy organic foods: Foods that are certified organic cannot contain any GMO ingredients. Look for products with the label 100 percent organic or made with organic ingredients.
•  Avoid risky foods: If there is no label that specifies if a product is indeed organic or not, be leery of the most commonly genetically altered foods and ingredients, which are Hawaiian Papaya, sugar beets, cottonseed, canola, soybeans, corn and some yellow squash and zucchini.

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The Flu Shot: Do You Really Need It?

With flu season just around the corner, it may seem tempting to get a flu shot to prevent sickness and avoid slowing down. Although immunization may seem like a good idea, it is not necessary to take a shot to avoid the flu and it may not always be the right answer for good health.

Potential to Get the Flu

A flu shot is not infallible. When a strain of the virus is not included in the immunization, it may still be possible to get the flu. The flu virus is constantly changing, evolving and taking on new strains. That is the reason that it is possible to get sick every year with the same illness. The body has to create defenses against those new strains.

The problem with a flu shot is that it may not prevent the flu. It only protects against the specific strains that are in the immunization, not others that individuals may be exposed to during the cold and flu season.

Potential Side Effects

The side effects of the shot are another reason to avoid getting a shot. Potential side effects range from mild allergic reactions to severe seizures that develop as a result of the ingredients. Not only is it possible to suffer from severe reactions, the immunization may contain heavy metals that are bad for the human body.

In some cases, flu-like symptoms develop immediately after getting the shot because the immune system is compromised with the strains of the flu virus in the shot. Due to the potential side effects that may develop, it is better to avoid the shot.

Focusing on Wellness

Rather than getting a shot that has potentially harsh side effects and may not be effective against the virus, it is better to use holistic strategies to avoid getting sick. Focusing on personal health and wellness can prevent sicknesses from developing or ensure that the sickness passes very quickly.

The first step of preventing the flu is developing a strong immune system. A strong immune system requires a healthy diet that contains vitamin-rich foods, exercise and alternative measures to keep the lymphatic system in the best possible health. Chiropractic treatments can help improve the strength of the lymphatic system, which ensures that the body has a greater number of white blood cells to fight off infection and avoid sicknesses from developing.

After taking measures to strengthen the immune system, the next step of preventing the flu from developing is limiting exposure to the virus. Carry hand sanitizer and use it after shaking hands or touching public doors. Wash the hands with soap and warm water before eating any meals. Take precautions that prevent sickness from spreading so that it is less likely that the virus can get into the body.

Holistic approaches to staying healthy during the cold and flu season are better than getting a shot. A shot has potential side effects that are unpleasant, but preventative measures to limit exposure to sicknesses do not. Taking measures to strengthen the immune system is a healthier way to avoid the flu or any other sickness that is passed around as the weather changes. It will help prevent more than just the flu and it has fewer potential complications that may arise.

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Juicing: Heath Benefits or Just Another Fad?

Want to live a healthier lifestyle? Well, one ways to do that is to incorporate more fruits and vegetables in one’s diet. According to the United States Department of Agriculture (USDA), people should eat five to nine servings of fruits and vegetables a day. While eating nutritious food daily is important, many people eat little to no fruits and vegetables. One can integrate more fruits and vegetables by eating produce, taking supplements, or juicing.

Juicing is one of the hottest trends in the health industry today. Some say it’s just a fad that will soon pass like all the other health food crazes, but many feel it’s here to stay and should be added to one’s daily nutrition needs. While most would agree that incorporating fruits and vegetables is important to include into one’s daily diet for healing and overall wellness, not all agree on the method. Evaluate the following myths and health benefits to see if juicing is right for you.

Juicing myths

1 Juicing is all that is needed.

Juicing is a great way to add needed nutrients to your body, but it is not the only requirement needed to promote or maintain health. Exercise, drinking water, and cutting out “junk food” is also needed along with juicing.

2. Juicing is costly.

Some people may feel that juicing is too costly, and that you need to buy enormous amounts of fruits and vegetables. Truthfully, buying more fruits and vegetables may be a little more expensive, but is not as expensive as numerous trips to the doctor. What price would you pay for better health?

3. Juicing alone is the best way to lose weight.

Juicing will cause you to initially lose weight, but it is not to be used exclusively as a weight loss regimen. Excess juicing without adequate protein and healthy fats will cause one to also lose muscle mass.

Health Benefits of Juicing

1. Provide immediate source of vitamins and nutrients.

Nutrients are absorbed quicker into the body because juice bypasses the process of food breakdown. Fruit and vegetable juice is made up of smaller particles than solid food, and therefore can be immediately absorbed into the intestines. Juicing is also great because you can all the recommended servings in one glass a day.

2. Easy on the digestive system.

Juicing is a great way for people with gastrointestinal issues to get the benefits of fresh fruits and vegetables. Many people with digestive problems need nutrients without the added fiber or bulk.

3. Energy boost.

A green drink is perfect for breakfast and will provide you with abundant energy, and is also a great way to start the day. Juicing will give you an instant energy boost without the “crash” that you experience after eating sugary, processed foods.

While juicing may be a new trend, it is also an excellent way to add the recommended servings of fruits and vegetables to your diet. Juicing will increase vitamin, mineral, and antioxidant intake to the body, but it should not be a stand-alone regimen. Juicing should be added to a well-balanced diet.

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Back to School: Vaccinations and Your Child's Wellness

It’s that time of year again when our kids fill up their back packs and head back to school. There will always be plenty to worry about when your kids are away at school, but many parents find themselves worrying about their child’s health. Schools are a breeding ground for infection and we all know that most kids and even teenagers are not the best hand washers in the world. Most parents find comfort in the fact that their child is sufficiently vaccinated against all of the icky bugs that can make their child sick. However, there are a growing number of parents that do not find much comfort in the world of vaccines.

More and more studies are showing that the vaccines themselves can introduce a whole new level of risk to our children. Studies like that conducted by Sallie Bernard entitled “Autism, A Unique type of Mercury Poisoning” are revealing a disturbing link between the ingredients found in most vaccinations and varying degrees of Autism in children. Parents may ask, “Well, if vaccines are safe, or at least not safe for some age groups, how do I protect my child from infection?”

Our bodies become sick when our immune system has been weakened or suppressed somehow. Therefore if we want to protect our children from infection we need to strengthen that immune system. Our immune systems work at their most efficient when our entire system is balanced. Balance is the key to the work of a chiropractor. We want to assist you in bringing balance back into your body or into your child’s body.

Parents are finding more and more comfort in the fact that their children can get relief from many childhood ailments through chiropractic care. Some of the most common issues that children face can be corrected or assisted through chiropractic care. Here are a few reasons some people are taking their children to see the chiropractor:

• To build brain and nerve development
• To build up their child’s entire system of health and wellbeing
• To naturally build up their child’s immune system resulting in fewer colds and infections.
• To find relief from asthma and allergies
• To improve their child’s concentration
• To address behavioral disorders
• To address digestive problems

Any parent can read that list and quickly pick at least one problem they have faced recently with their child. Most parents would pick out several that they have dealt with one more than one occasion. Addressing your child’s entire system of health and wellness is a far safer and more efficient way to keep them happy and healthy this school year. Consider chiropractic care as an alternative to finding your child the balance they deserve.

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Vitamin Enhanced Water: Hydrate or Hype?

You hear it all the time. Drink plenty of water. Be sure and get your vitamins. Getting both in one fell swoop seems like the perfect solution, and on the surface, vitamin enhanced water seems like a dream come true. But when it comes to nutrition and overall wellness, these drinks fall short of what you can get from your faucet. 

Tap water doesn't contain vitamins, but it also doesn't contain sugars and artificial sweeteners. Most people don't really need the vitamins they get from enhanced waters. Getting vitamins from foods is best, but if you're falling short on your nutrition requirements a multivitamin is preferable to vitamin enhanced water.

 

Vitamin enhanced water is sold under a lot of names. Vitamin Water, from Glaceau is first to come to mind. SoBe Life Water is also popular, as is Propel, a product of Coca Cola which includes electrolytes. Normally, it takes an intense workout of an hour or more before extra electrolytes are necessary.

What is most important, for those who do drink vitamin enhanced waters is the purpose they expect them to fill. Generally, eight to ten glassed of water per day is the standard recommendation, and the best way to replenish is through plain old H2O without anything extra. If the tap water in your area doesn't taste right, a faucet or pitcher filter can help to make it taste more pure.

But those who don't like plain water often want to spruce things up, and many are reaching for vitamin enhanced waters to do it, which can put a lot of extra sugars or artificial sweeteners into their diet. If enhanced waters are meant to replace the original, they are not worth it. You spend a lot of extra money to load up on harmful sugar and chemicals for a relatively small benefit from whatever vitamins are included.

 

If you have to spruce up water, a bit of fruit juice or a slice of lemon, lime, or even cucumber are better choices than an enhanced water, and far less expensive.

 

But for some who are trying to lick the soda habit, enhanced waters is a better choice. Eight ounces of Coca Cola, for example contains 105 calories, the same amount of Vitamin Water has just 50. There are also low calorie or no calorie versions of both soda and enhanced waters, but most contain potentially harmful artificial sweeteners that have been found to increase cravings for high calorie foods.

 

If these "waters" are consumed, it should be in moderation, and the vitamins they do include shouldn't be counted on to replace healthy foods like fruits and vegetables which have numerous benefits beyond their vitamin content. Ultimately, drinking more regular water should be the goal, especially if you want to lose weight and improve your overall wellness.

While moving toward a healthier weight is always good, there can be challenges that can be addressed by a chiropractor. A person's center of gravity can change, and this can throw off the body's alignment. Not everyone thinks of seeing a chiropractor in order to help them deal with different weight fluctuations, but it can be an important part of the journey to wellness.

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Protein: It's Not Just For The Hardcore Carnivore

Chiropractic medicine encompasses more than just bone and joint manipulation. Chiropractors realize that the whole body is a single entity, and that self-healing comes from the inside out. A proper diet is an important factor in anyone's search for wellness.

So, one of the things our practice discusses quite a bit is protein. Maybe, for your heart's sake, you are cutting back on red meat, or maybe on meat altogether. So, you are out of luck when it comes to protein, right? Not at all!

Protein, which is composed of amino acids, is vital for the proper growth and function of the human body. It is also essential for losing weight and keeping it off. Meat is the richest source of protein, but vegetarians can still get all they need of this essential nutrient.

Dairy and eggs are a great way to include protein in the diet. Vegans who choose to eschew dairy will have a harder time getting enough of the amino acids that they need, but with a little care, they too will be able to complete their protein requirements. The recommended daily amount of protein is 46 grams for women and 56 grams for men.
Here are some great non-meat sources for protein:

• Cheese. Low-fat mozzarella or cottage cheese provides the most protein of all the cheeses. Each has 32 grams of protein per 150 calorie serving.
• Tofu. A 50 calorie (3 ounce) serving of Tofu has around 7 grams of protein
• Beans. You can expect to get around 15 grams of protein from each half cup serving of beans. Mature soy beans, kidney beans and white beans are the best source.
• Spinach. Over 7 grams of protein are in one cup of spinach. Here's the odd part - cooked frozen spinach is your best source of protein. Raw spinach contains around 3.5 grams or half as much as the frozen.
• Eggs. There are 6 grams of protein in one large egg. Two thirds of that is contained in the white.
• Milk. Whole milk has about 14 grams of protein per cup. Skim and Soy milk can provide about 8 grams per cup.
• Broccoli. This nutritional powerhouse won't let you down when it comes to protein. It contains about 4.4 grams per one cup serving.
• Nuts and seeds. The most popular and readily available are sunflower seeds and peanuts which both contain 7 grams per ounce. Are you a fan of mixed nuts? They’re not all created equal, protein-wise, and come in at about 4 grams per ounce.

Looking for more ways to get more protein? Just ask on your next visit. We’re always here to help.

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Acai: Miraculous Weight Loss Miracle, Or Just Hype?

Acai. You see it everywhere – cleanses, weight-loss supplements, infomercials and talk shows.

The blueberry-like fruit from Brazil's acai palm certainly is trendy the past few years. You hear a lot about its antioxidant properties and positive impact on your health, but is it really the miracle cure those Internet weight-loss gurus want you to believe?

Maybe.

Acai berries, while high in antioxidants, may or may not be the weight-loss miracle the world has been awaiting. Any diet that incorporates daily balanced servings of fruits, vegetables, whole grains and protein promotes wellness and may help you lose weight. But the truth is, most of the research on acai has centered on its antioxidant properties and not on its ability to aid in weight loss. So, if this fruit has any sort of “miracle” weight-loss properties, science has yet to prove it.

Researchers have reached preliminary conclusions on the wellness properties of acai. Most are attributable to its high level of antioxidants:

• Research conducted at the University of Florida suggests that acai might be beneficial in destroying cancerous cells associated with leukemia.
• Acai aids in preventing serious conditions such as heart disease and diabetes.
• The properties in acai help to heal and repair skin cell damage and to fight inflammation, making it a popular additive to skin creams and oils in the fight against aging.
• A single serving of acai has almost double the recommended daily allowance of fiber -- meaning it's beneficial in preventing constipation and in regulating digestion.
• Unlike most fruits, acai is high in monounsaturated fats. Foods high in these fats make you feel fuller for longer periods of time.

While clinical nutrition is the backbone of a good chiropractic treatment program and your overall wellness, that is not to say that you should necessarily count on acai as a booster for your weight loss plan. However, science has proven it to be a part of a healthy diet.

For weight loss, it’s better to focus less on hype surrounding one particular food or compound, and more on watching meals and portions and getting regular exercise. After all, those methods are backed by science.

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Easy There, Caffaholics... Put the Cup Down

For some people, especially in an office setting, those one to two cups of coffee a day can be a ritual. It might even be a habit. Caffeine is a part of some people's lives. Co-workers with stashes of “K-Cups” for the machine in the break room… that guy in the next cube with the stash of high-test caffeinated pop.

In a culture in which we see ads on TV for hyper-caffeinated drinks – "five-hour" this, "game fuel" that -- how much is too much?

This guy might have a problem

Caffeine is arguably the most massively-consumed drug in our entire history. No drug is as imposing, or as openly received. Though this certainly makes caffeine accessible, it does not make it free of side effects. Even proper consumption warrants a few more mild issues.

Organically, caffeine blocks a chemical known as adenosine from telling the brain that it needs or wants to relax. Aside from that, caffeine has two other side effects that impede you body from reaching its peak performance: 1) It dehydrates you, drying up water your body needs to process food. 2) It also hinders your body’s ability to absorb magnesium, which supports a healthy gastrointestinal tract, and helps your body metabolize carbs.

Caffeine affects people differently. Some may be able to consume 200 to 300 milligrams a day and face few of the side effects. This is not necessarily a recommended amount, but it is an amount which correlates with wellness, and lessened caffeine dependency.

Unfortunately, many people consume closer to 500 to 600 milligrams a day. The major issues with this intake amount are muscle tremors, restlessness, insomnia, and consistent nervousness including a faster steady heartbeat. Many chiropractic offices find these issues arising more and more in patients as the caffeine standard daily intake increases in our culture.

The most sinister side effect to caffeine consumption is cardiac arrhythmia, where the heart undergoes sporadic palpitations. This is essentially a caffeine overdose. Though it is not quite common considering the amount of people addicted to caffeine, it is still a major issue and intensely lessens your overall wellness.

Caffeine is sneaky, and available in much more than coffee – a list we found on Prevention’s website showed you can find it in Excedrin pain reliever (130 mg in a two-tablet dose), Ben and Jerry’s No Fat Fudge Frozen Yogurt (85 mg in one cup) and even a Hershey bar (12 mg). Now if you keep in mind that a chiropractor might recommend keeping your caffeine intake down to 100-200 milligrams a day (which equates to about 1 cup of coffee)… are you surprised?

Keep in mind that caffeine can affect different people in different ways, and building a tolerance to it may lessen the severity some of the side effects. However, if you consider the dehydration and nutritional consequences we’ve discussed here, it can’t hurt to consider looking at your caffeine intake more closely.

Maybe try it out for a couple weeks. See if you feel a difference. And feel free to let us know in the comments.

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Getting The Most Out Of Your Run

Running and jogging are perhaps the most effective exercises. They require no equipment or special training, and you can do them anytime and anywhere. However, most people don't realize that running is also among the highest impact exercises out there. A high-impact exercise is one that puts the most strain on your body's muscles, bones, or ligaments, and running is perhaps the most stressful of these exercises. There are many things to consider when you regularly practice high-impact exercises, but the most important thing to remember is safety. That's where your chiropractor can come in.

It may seem odd to mention chiropractic and running in the same sentence, but they actually do go hand-in-hand. Because running is so strenuous on the body, it's important to understand the appropriate measures to be taken. Running puts an especially dangerous strain on your spine. When you stand, your spine carries most of your weight. When you run, your weight regularly shifts, and it puts a sort of hammering effect on your spine. This is why it's important to see a chiropractor if you are a runner, or if you just run regularly.

Even if you practice proper running techniques, it's still important to get checked. Improper running techniques or equipment can do drastic damage to your spine and other muscles and bones in your body. For example, wearing the wrong kind of running shoes could cause a misalignment in your spine. The surface on which you run could cause problems as well. Even small things in your daily routine could affect your health, and thus, your running ability -- anything from the way you sit to what you do at work could cause issues.

A chiropractor could help you identify the things in your life that may be causing your pain, or could cause pain in the future. Proper warm-ups and warm-up exercises are also very important. If done improperly, a warm-up could hinder your running ability. You can ask your chiropractor for the most recommended exercises to get you limbered up and to avoid injury.

Running can be great exercise, but it has the potential to cause injury. Checking in with your chiropractor can help you avoid these injuries, by helping you improve your technique so you can get the most out of your run.

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Working On Strength Training

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If someone mentions weight training to you at the gym, does your mind automatically skip to professional athletes, weight lifters and body builders who spend hours in the gym, building muscle mass?

While that may be accurate in some cases, it’s not by any means a universal truth. Weight training isn't just for athletes. It is for anyone who may want to add it to his or her exercise regimen, or just to help stretch muscles to relieve the back pain that might lead to chiropractic treatment. The training has a number of benefits:

• Conditions muscles to prevent injuries
• Increases your body's muscular strength and endurance
• Gives more refined and shapely muscles
• Improves motor coordination
• Helps the functions of internal organs

The chiropractic benefits of weight training are well-documented. Anyone who combines strength training with flexibility exercises will strengthen their body to combat muscle weakness that lead to back pain. In addition, people who have experienced herniated discs and other problems who added strength exercises to their medical care were able to recover fully without having to have surgery. Immobilization and lack of exercise weaken your muscles. Incorporating strength and flexibility training can be important pieces in the overall strategy to lead a more active and healthy overall lifestyle.

Before Starting Any New Training Exercise

Consult your chiropractor to discuss your exercise regimen. A complete evaluation covers your general health history and your chiropractor can recommend the correct weight fitness exercises that will help you get the most out of your effort. The worst thing you could do to yourself and your body is to go gung-ho into this process without some guidance. It can lead to more serious injuries such as lumbar spine injuries, cervical spine injuries, and shoulder and knee injuries.

Starting Your Training

Your chiropractor and/or trainer can help you determine what amount of weights is best suited to your fitness regimen. They can also counsel you on how you can increase that weight over time to ensure you get the best results while also avoiding injuries.

You also need to make sure to ask about the best exercise routine so that you won't overwork muscles when first starting out. Moderation is key at the moment. You need to perform the proper 10-to-15 minute warm-up exercises on a treadmill or stationary bicycle to raise your body temperature, then adopt flexibility exercises to stretch the body and muscles before grabbing the weights.

Always take the first few training sessions slowly. Be aware of the physical limits of your body and if you feel that something is wrong, stop immediately and rest. Continue with the training by following the set schedule as you slowly add more weights. With consistent weight training exercises, your body will begin to feel better and stronger as you will avoid those body injuries that are detrimental to your health.

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'Tis The Allergy Season - Chiropractic Can Be Your Defense

It never fails this time of year. You’re a little runny, a little sniffly, maybe some congestion thrown in… it is a rite of passage when the seasons change – allergy season. Even bouts with common allergens can take you off your game and keep you from feeling your best, as a result of treatments with medication that can make you drowsy.

The allergens aren’t the only culprit. You also need to think about your immune system, which responds to all kinds of events – both inside and outside the body. Those who suffer from seasonal allergies are people whose immune systems essentially overreact to these common environmental nuisances like pollen, dust, bacteria and so forth. Thus, the body responds with histamines that cause watery eyes and itchy, runny noses.

What does this have to do with chiropractic? Well, the alignment of your spine ensures that your nervous system is communicating properly with the various other systems of your body – including your immune system.

The immune system responds to events in the body, and pays close attention to the nervous system, hormone fluctuations, diet, genes, and emotions; these events affect the health of the immune system. Poor nutrition, a stressful event, or a neurological problem weakens the body, making it more vulnerable to attack from dangerous viruses or bacteria.

The bones of the spine can move out of position, interfering with the quality of communications traveling along the nerve endings, spinal cord and brain. Garbled messages can cause the body to overreact to benign organisms. So, if you have a misalignment or subluxation in your spine (such as in the second cervical or ninth thoracic vertebrae), that could be affecting the performance of your immune systems.

While chiropractic care does not directly treat allergies, your chiropractor can keep your spine in good alignment to ensure your nervous system and other systems function properly. Chiropractic care also reduces the severity of allergy systems by relieving unrelated body pain and improving overall health. Someone who feels good is more likely to exercise, interact with others, and eat a healthy diet.

The spine is the center of your nervous system, which is the most important system in your body and overall wellness. Call us at (614) 436-9070 to find out how we can take some of the hassle out of this allergy season and get you feeling ready to enjoy a healthy, active spring.

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Springtime Is Near... No More Excuses

It’s all too common to hear the New Year's Resolution of “getting in shape before spring,” or “getting in shape before summer,” by means of regular exercise. A good diet and regular exercise are vital components to helping your body reach its full potential.

And now… here is spring. Maybe you’ve been busy, or it has just been too cold. However, it’s important to take a more active role in your own wellness. No more excuses, but we'll help you get started:

See a Chiropractor

Whether the goal is overall good health, shedding a few extra pounds or improving the body for a beach getaway, it is important to see a chiropractor. A chiropractor will help realign the spine and ensures that the body’s immune system is as strong as possible before starting a rigorous exercise routine.

Although chiropractic care will not improve coordination, flexibility or strength, it will make it possible to start an exercise routine that is appropriate for personal health and current physical concerns.

Start Out With Simple Exercises

Exercise does not necessarily mean it must be vigorous and hard on the body to have an impact. Starting out with walking, swimming and other gentle exercises will help the body start getting into the routine of working out on a regular basis.

The best simple exercises are routines that use the body and nothing more. Running, walking and swimming are excellent options that make it possible to shed excess weight and get back in shape.

Work on Flexibility

Although flexibility, coordination and physical strength take time to build up, it is possible to start working on improving the body’s health by working on flexibility. Taking time to stretch out the muscles before a workout routine will help remove the tension that builds up after a day of sitting at an office or enjoying activities that are not physical. Flexibility is improved with gentle stretches, but adding yoga to the routine will work on strength as well as flexibility.

Spring is in the air and it is time to start working on good health. The only way to keep the body as healthy as possible is with the help of regular exercise. Although a chiropractor can make suggestions and prepare the body, it is important to workout at least half an hour every day to get ready for spring.

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Enjoying Winter Activity Without Risking Injury

There’s nothing quite like fresh snowfall in the winter time. And few things are more tempting than a hill with fresh snow on it – whether it’s a small sledding hill, or that blue slope at your nearest skiing center. Whatever the course, the adrenaline rush as you pick up speed downhill will probably distract you from the fact that you’re not invincible. While some falls lead only to a little bit of temporary embarrassment as a kid, it is important to me more conscientious about preventing falls and injuries.

There may not be a more severe pain than a back injury. Sometimes back pain can be acute and other times it can be almost completely debilitating. In order to reduce the chances of such an injury on a weekend trip to the slopes whether you’re skiing, sledding or snowboarding – always be sure to stretch and warm up.

First… as any athletic trainer will tell you, it is very important to limber up and get the blood flowing before you run, twist or perform any other type of athletic move. It’s a good idea to focus on the back and legs the most. A simple exercise that will loosen up your back is to extend your arms forward and then twist to your right and then twist to your left. Repeat this motion about ten times and be sure to keep your spine straight.

Second, bundle up. Obviously, it’s great for keeping warm. However, if you also happen to take a spill on the slopes, any additional layer is padding to protect your back.

Third, use your head when you’re on the slopes. While these outdoor activities are fun, they can also be dangerous, so it never hurts to wear a helmet. Anything can happen when you’re headed down a hill. Protecting your head can prevent serious injury.

If you take the proper precautions like warming up and stretching and wearing the right kind of protective clothing, you will reduce your chances of hurting your head, neck or back. These are the central components of your nervous system and your body overall. Take care of them, and you’ll be able to enjoy many winter outings for years to come.

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Clear Your Pathways Without Hurting Your Back

Falling snow looks peaceful as it lies tranquilly on the ground, but that innocent white precipitation can be heavy!

In reality, one cubic foot (one shovel full) of light, fluffy snow can weigh seven pounds. Fill that shovel with drifted and compacted snow, and you’re looking at up to 20 pounds. If you’re not shoveling properly, you’re asking for trouble for your back.

First things first… traction, traction, traction. The tips that follow are completely moot if your footwear doesn’t grip and you’re sliding all over the place.

1. Warm up beforehand. Maybe walk in place for a few minutes, then do a few lunges, torso twists and stretches. While you’re outside, take breaks to stretch to keep your back limber. Working out little kinks in your back before shoveling will reduce the risk of hurting it.

2. Don’t wait for the snowfall to be over before shoveling. The more snow you allow to pile up, the tougher it is to shovel. So if it’s storming, you may think multiple “shifts” of shoveling are a pain, but back pain is worse.

3. Choose the correct shovel. The right tools make the job easier. Try a lightweight, scraping shovel, preferably something in a tough-but-lightweight plastic Create a center path in the driveway or sidewalk. Then move the snow out to the sides from that center path. Don’t hesitate to try one out in a store to make sure it’s the proper size and weight for your comfort.

photo credit: K. Landerholm via photopin

4. On a related note… Push the snow rather than throw it. If you throw the snow, that could mean twisting your torso, which can put strain on your back. Push the snow whenever possible.

5. Bend at the knees. The right posture protects your back. Keep the legs bent, and your back straight.

6. Know your limits. If you feel tired or short of breath, take a break and give yourself a breather. Stop immediately if you feel back pain or chest pain. Your neighborhood probably has no shortage of teenagers looking to make a couple bucks shoveling driveways… just make sure they’re shoveling properly, too.

7. Cool down properly. Most people probably don’t think of this, but just plopping down on the couch after you come in isn’t the best idea. Just lying on your back for a few minutes can help your muscles cool down in a more appropriate position.

Just remember that the time you invest in shoveling properly can help you focus on other things afterwards, without risking downtime due to a sore back.

Stay warm, and thanks for reading!

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