Walking for Health

It's not just walking. It's exercise that's good for your body and your mind.

What do you think is the most popular form of exercise? Well, if you guessed walking, you’d be correct. After all, it’s free, it’s easy, it doesn’t require any fancy equipment or clothes, it’s convenient, there’s no set schedule and you can do it almost anywhere, anytime.

Health benefits of walking includes:
Reduced risk of cancer, stroke, heart disease and diabetes
Increased longevity
Weight loss or maintenance
Improved sleep
Stronger bones
Reduced incidence of depression
Increase in the body’s “good” cholesterol
Better muscle strength and balance

How to get started with a walking routine? First, get a good pair of shoes that have adequate arch support. Remember to stretch a bit, particularly the calves and hamstrings. Start out slow. Ease into it slowly and increase your pace and distance gradually until you’re where you want to be.

Just like any other type of physical activity, you need to walk on a regular basis if you want to see and feel the results. Many of us overlook those countless small opportunities to walk. Park further out and walk to the store. Take the stairs instead of the elevator.

A brisk walk for 30 minutes a day, every other day or so, will work wonders for your physical and mental health. So get up from behind the computer, grab a friend and start walking!

What Kind of Headache?

You feel a pounding headache coming on, but what kind of headache is it? Are you aware that there are many different types, each with a unique set of causes and symptoms? The most common types of headaches include:

Tension-type Headaches

There are two types, episodic and chronic. Someone with chronic headaches often wakes up and goes to sleep with a headache and feels a constant tightness or ache in the head and neck areas.

Migraine Headaches

A vascular-type headache, migraines are debilitating and often are accompanied by nausea/vomiting and acute sensitivity to sound and light. Women suffer more from migraines than men, possibly due to frequent hormonal changes.

Cluster Headaches

Occurring more often in men, cluster headaches may actually be the most severe of all headaches. They usually only last 30-60 minutes, however, they may recur several times throughout the day. Chronic smoking and alcohol use often contribute to the onset of cluster headaches.

Hormone Headaches

More frequent among women, hormone headaches usually occur in conjunction with PMS and menstruation. Women who take birth control pills may also experience hormone headaches with greater frequency. Symptoms are similar to those associated with a migraine – a one-sided, throbbing headache that includes light/noise sensitivity.

Rebound Headaches

Caused by the over use/abuse of over-the-counter and prescribed headache remedies that often contain caffeine. Headache sufferers tend to use the medications in higher dosages or more frequently than prescribed, causing a headache “rebound effect.”

Do you know someone who complains frequently of headaches? Based on the success our practice enjoys with all types of headaches, improperly moving bones of the upper neck are common culprits. Click here to take this simple at home test and see if reduced range of motion in the neck could be involved. And then direct them to our practice!

Common Headache Triggers

Whether you’re a frequent sufferer or not, do you know what might trigger your headaches? If you’re a migraine sufferer you might have some idea, but most people really don’t know at all. They just reach for the medicine cabinet whenever one strikes instead of trying to avoid it in the first place!
Common headache triggers include:

• Stress – Hectic lives and daily work and family pressures often result in tension and migraine headaches. Try to take a break once a day just for you – to relax and unwind, stress-free!

• Sleep – Either too much or too little can trigger headaches in some people. Try to keep a regular schedule of going to bed and getting up at the same time every day – even on your days off!

• Diet – Most migraine sufferers know that certain foods, such as red wine, chocolate, MSG, aged cheese, caffeine and processed foods can bring on a headache. Keep in mind that not eating can also cause headaches – especially in women!

• Smells – Strong odors, such as nail polish, smoke, paint, perfume, and cleaning products, can cause headaches in certain people. If you can identify the odors that trigger your headaches you may be able to avoid some of those offenders.

• Eye strain – If you stare at a computer monitor all day or you squint constantly because you need glasses, you might experience frequent headaches. Take a break from staring at the computer screen every 20 minutes or so and be sure to have your eyes checked!

• Poor posture – If you walk around with hunched shoulders or hold a phone between your shoulder and chin or sit in a chair all day without proper back support – you might get frequent tension headaches.

Try keeping a headache diary that answers these types of questions:

• “What did I eat or drink right before getting the headache?”

• “Did I sleep too little/too much last night?”

• “Am I under a lot of stress in my job?”

• “Am I staring at a computer monitor for too long without taking a break?”

Chiropractic care has shown impressive results in helping patients who have frequent headaches. Please let us know if you’re having this problem so that we can offer you the help you might need!

Stress and Back Pain

We live in very stressful times. A world-wide economic crisis, declining home values, job losses, financial insecurities, an uncertain future… these and other “real life” events cause a lot of people a lot of stress. And that stress is responsible for all types of health problems, including high blood pressure, strokes, insomnia and an increase in the number of people experiencing back pain.

Chronic stress (emotional, physical and chemical) can affect your nervous system’s ability to function correctly, leading to an increased risk for illness and pain. And… when you’re under stress, your muscles get tense and tighten, especially the muscles in your neck and back.

So what can you do about stress-related back pain?

• Learn how to relax muscles through stretching, take “stretch” breaks at work, walk around your building during break or lunch

• Exercise to release stress and endorphins, those “feel good” brain chemicals – brisk walking, cycling, swimming – anything that increases your heart rate and gets you moving is beneficial

• Eat healthy meals – avoid empty calories, sugary snacks and comfort foods that pack on the weight and offer little in terms of nutrition

• Write down your thoughts or talk to a professional counselor – getting the stress out, on paper or in person, helps to relieve stress

• Treat yourself to a massage to ease tense muscles

• Learn to say “no” to anything that will further complicate your life, causing additional stress

• Get plenty of rest – it’s hard to deal with the stress that causes chronic back pain when you’re not well rested



And by all means, make sure you’re staying up to date with your chiropractic adjustments. Chiropractic care helps to “reset” the nervous system so you are better able to fight the negative effects of stress. We certainly see an increase in stress-related back pain as a result of these uncertain times. We want to help you to weather these times, feeling healthy and pain free, so you can deal with whatever comes your way.

Home Care

What you do at home and at work can have profound effects on your recovery. We’ll provide you with some direction so you can play an active role in the healing process.
Research shows that bed rest or a sedentary lifestyle can impair your recovery.

Some of these home care procedures may require forming new habits. Others will require an investment of your time or money. Those who act on our suggestions often report faster progress and more satisfaction with their care.

These procedures may include:
Brisk walking
Ice packs
Moist heat

On your next visit, ask about specific recommendations that apply to you and your unique situation so you can participate more fully in your own recovery. Those who do, seem to get better results.

What is Wellness?

Simply put, we experience life through our nervous system. That’s why optimizing our spine and nervous system is the key to becoming all that we can be. Chiropractic care and other healthy habits create new possibilities (click on the image to download your free wellness wheel).




The Wellness Wheel

Print this document to use as your worksheet to take a “snapshot” of your health and well-being.


Seven aspects of Wellness:

Physical - The health of your body

Financial - Stewardship of your resources

Family - Harmony in your home

Social - Ease in social situations

Career - Fulfilling and purposeful work

Spiritual - Connection with a higher power

Mental - Emotional and intellectual development

It’s Holiday Season – More Stress!

Enjoying a relaxed meal with family and friends is more in keeping with the holiday spirit than creating a fancy
production that leaves you stressed and irritable.

The holidays are often a time for celebration with family and friends. But for many, especially busy working moms, the holidays result in only one thing – more stress! When you add all those holiday-related tasks to a daily routine that’s already hectic – you have all the makings of a major holiday meltdown!

And then… there are the expectations of holiday fun and frivolity with family members near and far. For many, these family get-togethers quickly dissolve into bickering, bantering and out-and-out hostility!

So… what can you do to limit that stress and really enjoy the holidays?

• If finances are a problem this year – you are not alone. Give hand-made gifts or bake some holiday treats. Budget a set amount for gifts and stick to it! Agree with friends and family members that this a good time for everyone to “take a year off.” Or better yet… give the gift of a memory – plan a special outing with those on your gift list!

• Don’t over-indulge in drinking, eating, spending or late nights. You’ll pay for these over-indulgences and could pay dearly in terms of your health.

• Start a new family tradition of giving to others. Participate in your church’s “Giving Tree.” Give a “Toys for Tots” gift. Give an anonymous gift to a family in your community who may have fallen on hard times or lost a family member. Help fill up a food bank – or volunteer at one! Giving of yourself is the best gift – for you and others too.

• Exercise – 30 minutes is all it takes to help you de-stress. And… it’s great for releasing endorphins – those incredible “feel good” brain chemicals!

• Keep it simple – no need to go “over-the-top” and elaborate. Your friends and family would rather have you relax with them instead of rushing around or obsessing over your menu in the kitchen!

• Relax. No one and nothing is perfect. You’re human. You’re one person. Resolve to try not to be all things to all people and to take care of you this holiday season!

One way to take care of you is to recognize that the three types of stress – emotional, physical and chemical – are at an all-time high during the holidays. It’s important to have your spine checked to correct subluxations so you can have a healthy nervous system that easily “shakes off” that extra holiday stress. We’ll be looking for you!