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If you experience headaches that begin at the base of your skull, it’s likely you’re dealing with tension headaches. These headaches are caused by tight muscles in your upper back and neck, often due to postural issues—something increasingly common for those who spend long hours working on computers.

The Science Behind It

Think of holding a 10-pound bowling ball in front of you with your arm extended. It’s easy to do for a while because the bones in your arm support the weight. However, if you slightly bend your arm, your biceps start to strain. The same principle applies to the muscles in your neck and upper back.

When you have good posture, your spine supports the weight of your head (around 10 pounds). But poor posture causes your head to droop forward, forcing the muscles in your neck and upper back to work harder, leading to tightness and headaches.

How to Alleviate Tension Headaches

1. Use a Cervical Pillow
   A cervical pillow helps maintain proper neck alignment while you sleep. Many find this simple change reduces headache frequency and alleviates neck and upper back pain. We offer these pillows in our office.
2. Postural Exercises
   Stretching the chest muscles and strengthening the upper back and neck helps realign the shoulders and head. This allows your spine to better support your head, reducing strain on the muscles.
3. Chiropractic Treatment
   Chiropractic care can help improve the movement of the joints in your neck and upper back, reducing inflammation, relaxing muscles, and alleviating headaches. If we’re unable to help, we’ll refer you to someone who can.

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Life can often feel overwhelming, but there are effective ways to manage stress, boost mood, and increase productivity. Here are three strategies to help you achieve all three:

1. Embrace ‘Margin’

• Life can feel rushed, with tight schedules and constant demands. To combat this, follow the advice of entrepreneur Michael Hyatt: incorporate “margin” into your day. Build in an extra 10-15 minutes between appointments or tasks so that unexpected delays don’t trigger stress. By allowing space in your schedule, you’ll reduce anxiety and cultivate a more relaxed mindset.

2. Establish a Morning Ritual

• A calm, intentional morning routine can set a positive tone for the rest of the day. Hal Elrod, author of The Miracle Morning, suggests waking up 30-60 minutes earlier to create a ritual that works for you. Consider the following:
  • 5 minutes of meditation to clear your mind.
  • 5 minutes of visualization, picturing a successful and fulfilling day ahead.
  • 10 minutes of physical activity (e.g., stretching or jumping jacks) to boost energy.
  • 10 minutes of reading or listening to something inspiring, like a chapter from a motivational book or an uplifting podcast.

3. Prioritize Important Tasks

• Procrastination often leads to unnecessary stress. Rather than getting distracted by emails or social media, dedicate the first hour or two of your workday to tackling the most important tasks on your list. By accomplishing key goals early, you’ll not only boost productivity but also reduce the stress that comes with procrastination.

Implementing these strategies will help you manage stress more effectively, boost your productivity, and improve your mood.

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Approximately 80% of Americans will experience low back pain at least once in their lifetime, and about 10% deal with chronic low back pain. If you find yourself in this group, these 5 simple tips can help reduce discomfort and improve your quality of life:

1. Utilize a Pillow While Sleeping

• Back sleepers: Place a pillow under your knees to reduce pressure on your lower back and promote a more comfortable sleep.
• Side sleepers: Position a pillow between your knees to keep your spine aligned and ease pressure on your back.

2. Apply Ice and Heat

• Ice: For fresh injuries, apply ice for 20 minutes at a time, several times a day. This will help reduce swelling and numb the area.
• Heat: After 48 hours, you can switch to heat therapy. Heat helps relax muscles and soothe soreness. Apply ice or heat for 20 minutes multiple times per day, and see which option provides you with more comfort.

3. Engage in Walking

• Resting in bed used to be the standard recommendation, but recent research shows that staying active, even with light walking, is far more beneficial. A study in The Spine Journal found that one exercise session could reduce back pain by 10-50%. A simple 10-minute walk each day can provide significant relief.

4. Maintain or Achieve Physical Fitness

• There’s a direct link between excess body fat and low back pain. Even a 5-10 pound weight loss can drastically reduce pain. For more tips on adopting a healthier lifestyle, check out our previous post HERE.

5. Consult a Chiropractor

• Chiropractic care ensures your spinal joints are functioning properly, which can reduce inflammation and alleviate pain. Regular chiropractic adjustments can help prevent future flare-ups and improve your overall well-being.

By implementing these five straightforward strategies, you’ll be on your way to managing low back pain more effectively. If you have any questions, feel free to reach out to our office anytime! As always, if you found this article valuable, please like and share it with your friends and family.

If you’re curious about reliable sources for health information, here’s a list of trusted websites we visit regularly:

For Nutrition (especially the Paleo Diet):

1. MarksDailyApple.com: Mark Sisson’s site is our go-to resource for everything related to the paleo lifestyle. It offers a variety of testimonials, recipes, and health articles.
2. ThePaleoDiet.com: Dr. Loren Cordain, a leader in the paleo community, shares research reviews and healthy paleo recipes on his site.

For Comprehensive Health Guidance:

3. Mercola.com: Dr. Joseph Mercola’s website covers a wide range of health topics, from exercise and diet to supplementation and stress relief. He is a practicing D.O. in Chicago and one of the most widely read health experts globally. We recommend subscribing to his newsletter for regular updates.
4. Dr. Eric Berg, DC: Dr. Berg is a chiropractor who specializes in weight loss, nutrition, and overall wellness. His YouTube channel is packed with useful, evidence-based advice and tips on a variety of health topics.
5. Dr. Mark Hyman: Dr. Hyman is a respected functional medicine physician. He advocates a holistic approach to health, focusing on nutrition, lifestyle, and environmental factors. His YouTube channel offers expert interviews and practical strategies for achieving optimal health.
6. DrAxe.com: Dr. John Axe is a chiropractor and nutrition expert who specializes in gut health and its connection to overall wellness. His website is filled with valuable insights, and his work has been featured on popular platforms like Dr. Oz.

We encourage you to visit these sites, bookmark them, and consider subscribing to their newsletters, channels, or podcasts. These resources will help you gain a deeper understanding of health and disease—far beyond the basics most people know.

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When it comes to losing weight and getting in better shape, the formula is actually quite simple:

Eat Healthy + Move Heavy Things + Do Cardio

Eat Healthy

We’ve discussed how to eat in a previous post HERE. My motto is: If you can’t hunt it or pick it, don’t eat it. A low-carb diet, combined with ample protein and healthy fats, will make up about 80% of your success.

Move Heavy Things

Incorporating weightlifting and building muscle not only enhances your physical appearance but also elevates your resting metabolism. This means your body burns more calories even when you’re not working out.

We’ll dive deeper into this topic in a future post, but here are a few quick tips:

• Focus on the five major compound lifts: Bench Press, Shoulder Press, Chin Ups, Squats, and Deadlifts. Instead of performing countless reps of isolated exercises like dumbbell curls, prioritize these compound movements for maximum results.
• Be consistent. While fat loss can happen relatively quickly, building muscle takes time. Don’t expect to look like Arnold Schwarzenegger next month!

Do Cardio

Personally, I find traditional cardio workouts tedious. Counting down every second on an elliptical machine feels like torture to me. However, I can play basketball or volleyball for hours, and it feels like fun instead of a workout!

If you have a favorite sport, prioritize it. Not only will it be more enjoyable, but you’ll improve your fitness as well.

Alternatively, you could join a group workout. Many of you know that Dr. Mandy loves Burn Boot Camp — so much so that she goes 4-5 times a week! There are plenty of similar gyms in the area that you might enjoy.

If neither of these options work for you, there’s another efficient way to incorporate cardio: High-Intensity Interval Training (HIIT). HIIT requires much less time (around 15-20 minutes, three times per week) and has been proven to boost your metabolism for up to 24 hours.

The basic principle of HIIT is to:

• Go all-out for 30 seconds (nearly max effort),
• Followed by 90 seconds of light exercise or rest.
• Repeat this cycle 8 times, and you’re done!

It’s important that the intensity is high, with your heart rate reaching about 90% of your maximum heart rate (calculated as 220 minus your age) during the final cycle.

HIIT can be done on exercise equipment, in the pool, or by sprinting. For older individuals or those who are less physically fit, a simpler approach might be applying the same principle to walking: briskly walk for 30 seconds, then slow down for 90 seconds.

By incorporating these three principles—eating healthy, lifting weights, and doing cardio—you’re bound to increase muscle mass, shed fat, and experience enhanced energy levels.

IMPORTANT: Before starting any new exercise program, it’s always a good idea to consult with your physician.

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If you’ve ever experienced back pain accompanied by pain radiating down your leg, you may be dealing with sciatica. This condition is commonly seen by chiropractors and can often be alleviated through their care.

Sciatica is essentially inflammation or irritation of the sciatic nerve, which originates in the buttocks and extends down the leg. When the nerve becomes irritated, you may experience throbbing or burning pain along the back of your leg.

Several factors can contribute to sciatica, ranging from prolonged car rides to keeping your wallet in your back pocket. However, the most frequent cause is incorrect movement of the pelvis, which leads to tightness in the piriformis muscle. Since the sciatic nerve passes beneath the piriformis, tightness in this muscle can compress the nerve and lead to sciatica.

So, how do we address this issue at our office?

First, we need to stretch the piriformis muscle and encourage its relaxation. By doing this, the pressure on the sciatic nerve decreases, and the symptoms may subside. More importantly, we must address the underlying cause of the muscle tightness and ensure proper pelvic function. This is where chiropractic adjustments come in.

Through gentle manipulation of the joint and improving its mobility, the piriformis muscle relaxes, often leading to relief from symptoms. When combined with a simple stretch, we typically see significant improvement. (However, please note that if you are experiencing significant pain, attempting this stretch may worsen your symptoms. It is advisable to consult with your chiropractor before trying it.)

To assist you further, we’ve created a video that demonstrates the recommended stretch.

Watch the Piriformis Stretch Video

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If you’ve ever experienced rapid back-and-forth movement of your neck followed by pain, there’s a high likelihood that you’ve sustained a whiplash injury. Although most people associate whiplash with car accidents, it can also occur from slips and falls on ice, sports collisions, or even riding in a bumper car.

While many are familiar with the term “whiplash,” they may not fully understand what it involves. Medically speaking, whiplash is classified as a cervical sprain/strain. This means that the ligaments in the neck have been stretched or torn (sprain), and the muscles in the upper back and neck have been stretched or torn as well (strain). As a result, you may experience significant pain, spasms, and swelling in the neck, often accompanied by persistent headaches that can last weeks or even months after the injury.

Typical medical treatment for whiplash includes rest, ice or heat therapy, pain relievers, muscle relaxants, and anti-inflammatories. While these treatments can provide temporary relief for minor injuries, they don’t address the underlying issue. This can leave you prone to recurring pain and headaches even after your initial treatment has concluded.

At our office, we have two primary goals when treating whiplash injuries:

1. Restore you to your pre-injury state or achieve maximum medical improvement as quickly as possible.
2. Ensure proper documentation for appropriate payment of your medical bills.

To effectively treat whiplash, we use a variety of approaches to expedite your recovery and help prevent future issues:

1. Gentle Chiropractic Adjustments: Since a sprain involves moving a joint beyond its normal range of motion, chiropractic care focuses on restoring proper joint mobility in the neck.
2. Soft Tissue Work: Whiplash injuries often lead to muscle spasms and trigger points (knots) that are sore and tender. Gentle stretching, trigger point therapy, and massage can help alleviate these issues.
3. Passive Rehabilitation: If you’re experiencing significant pain, we may use therapies such as electric stimulation, ice/heat therapy, traction, and ultrasound in conjunction with chiropractic adjustments to reduce pain and spasms.
4. Active Rehabilitation: Whiplash injuries often result in a diminished or even reversed natural curve in the cervical spine, contributing to a forward head posture. This posture places additional stress on the upper back and neck. To address this, we focus on postural exercises aimed at restoring a normal head position.
5. Cervical Pillow: A quality cervical pillow can help alleviate pain and improve posture by supporting your head and neck in a natural position while you sleep. These pillows are not only beneficial for whiplash injuries but also help with general neck pain and headaches. They are affordable and available in our office.

We sincerely hope you never have to experience a whiplash injury, but if you do, know that there are alternatives to relying solely on painkillers, muscle relaxants, and anti-inflammatories.

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A 2015 study conducted by the University of Minnesota revealed a correlation between the use of antibiotics in infants and the development of diseases later in life, such as allergies, autoimmune diseases, and asthma. Numerous articles from medical journals also support these findings, suggesting a connection between infant antibiotics and health issues like Crohn’s Disease, irritable bowel syndrome, diabetes, Celiac Disease, anxiety, depression, ADHD, heart disease, obesity, and even cancer. So, what is the underlying link?

While antibiotics effectively target and eliminate harmful bacteria causing illness, they also eradicate the beneficial bacteria in our digestive systems, leading to a condition called dysbiosis—an imbalance of microbial flora in our bodies. This eradication of “good” bacteria leaves room for harmful bacteria, which, though normally present in small amounts, can flourish after antibiotic use. These harmful bacteria can induce illness on their own, but this imbalance also triggers inflammation in the bowel, which may lead to a condition known as “leaky gut syndrome.”

Key Takeaway:
It’s crucial to minimize the use of antibiotics, particularly in infants. This can be challenging for parents when they see their children suffering, but it’s important to note that most childhood illnesses are viral, and antibiotics are ineffective against viral infections. In fact, the Journal of the American Medical Association reports that about 30% of the 154 million antibiotic prescriptions given annually are inappropriately prescribed for viral infections.

Before rushing to fill an antibiotic prescription, it’s advisable to consult with your doctor and ask if the illness is viral or bacterial. If the doctor prescribes antibiotics for a viral infection, it may be a cause for concern.

If you or your child requires a course of antibiotics, it’s recommended to take a high-quality probiotic after completing the prescription. Probiotics help restore the balance of healthy bacteria in the intestines. While we offer a reliable selection of probiotics at our office, they can also be obtained from other sources.

Probiotic Tips:

1. Proper transportation is key. Many probiotics require refrigeration. If the product is exposed to excessive heat during transport or stored in a non-refrigerated environment, you may end up with inactive bacteria. Ensure it’s refrigerated at the time of purchase.
2. Correct strain of bacteria. Consult with your chiropractor to determine the best strain for your needs.

In a society where unnecessary prescription drug use has become an epidemic, we have the potential to reduce millions of doctor’s visits and antibiotic prescriptions by ensuring that bacterial infections are present before resorting to antibiotics. If you found this article valuable, please show your support by liking and sharing it with your friends and family.

The acronym SAD, which stands for the Standard American Diet, is quite fitting given the questionable assortment of foods that stock our pantries and grocery store aisles. Chips, crackers, soda, bagels, cereal, pop tarts—these items hardly qualify as nutritious. It’s no surprise, then, that the United States has plummeted in the global rankings of healthiest countries, now sitting in the 30s.

To promote a healthier fridge and pantry, here are four simple tips that will place you well ahead of 90% of households in the U.S.:

1. Eliminate all soda and sugary treats.
   We all know the detrimental effects of sugar on our health. Regular sugar consumption can contribute to conditions such as diabetes, heart disease, and cancer, among others. Just one 12-ounce can of soda contains over 40 grams of sugar, which exceeds the recommended daily intake. And what about diet soda? It’s equally problematic. Artificial sweeteners like aspartame and sucralose are nerve toxins and may be linked to neurological diseases like Multiple Sclerosis and Alzheimer’s. Additionally, these sweeteners still trigger an insulin response and can lead to obesity. Instead, limit your intake of treats and prioritize water consumption—aim for at least 8 glasses per day.
2. Discard processed grains.
   Processed grains, including bread, cereal, and pasta, offer minimal nutritional value. While they may create a feeling of fullness, they fall short in providing essential nutrients. Many individuals are sensitive to grains, which can cause inflammation in the intestines, leading to various inflammatory diseases such as arthritis and Alzheimer’s. Replace processed grains with an abundance of fresh vegetables and moderate amounts of fruit.
3. Embrace healthy fats.
   Despite the common belief that all fats are harmful and low-fat diets are optimal, not all fats are created equal. To keep things simple, let’s avoid delving into the complexities of saturated versus unsaturated fats. Instead, discard all vegetable oils (except for olive oil) and opt for healthier fats like coconut oil, avocado oil, and extra virgin olive oil. Coconut and avocado oils are excellent choices for cooking, and grass-fed organic butter can also be included in your repertoire.
   Increase your intake of chicken, turkey, fish, and seafood, which are rich in healthy fats. When consuming red meat, choose grass-fed beef, which has a healthier fat profile compared to grain-fed beef. Other sources of healthy fats include organic eggs and nuts (though exercise caution with portion sizes, as nuts are calorie-dense).
4. Apply the 80/20 Rule.
   It’s important to acknowledge that there will be times when you indulge in less-than-ideal meals or have off days. It’s easy to get discouraged and fall back into old habits after a slip-up. Aim to follow this plan at least 80% of the time, allowing yourself a 20% allowance for those occasions. By giving yourself this cushion, it becomes much more manageable to stay on track.

Summary:

• Bid farewell to soda and sweets and embrace water as your beverage of choice.
• Replace grains with an abundance of vegetables and some fruits.
• Swap vegetable oils for coconut, avocado, and extra virgin olive oil.
• Commit to following this plan at least 80% of the time.

By implementing these changes, you’ll cultivate a healthier fridge and pantry than 90% of Americans.

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In May 2015, Dr. Mandy and I made a lifestyle change. We decided to replace store-bought coffee and fancy drinks with a healthier option called Organo Gold. The results were remarkable. Within the first two weeks, Dr. Mandy lost 6-7 pounds without making any other changes, and I found relief from a recurring burning pain in my stomach that had troubled me for years. These are just a couple of the well-known benefits of drinking this particular coffee.

So, what makes Organo coffee so special?

The coffee, teas, and hot chocolates from Organo are infused with a superfood known as the King of Herbs—Ganoderma or Red Reishi. This herb has been treasured for thousands of years and was once exclusive to Chinese royalty. By incorporating Ganoderma into the coffee, the acidity of the beverage is neutralized.

Consuming acidic foods and drinks can cause a variety of symptoms and health issues. Additionally, Ganoderma helps smooth out the effects of caffeine. Instead of the usual energy spike followed by a crash a few hours later, you’ll experience sustained alertness and a pleasant mood throughout the day.

Known as the herb of immortality, Ganoderma has been the subject of numerous studies published on PubMed, showing a wide range of health benefits. These include improved liver and kidney function, reduced blood pressure and cholesterol levels, alleviation of arthritis pain, enhanced sleep quality, relief from symptoms of asthma, allergies, and bronchitis, anti-cancer properties, improved blood sugar levels, boosted immune function through increased white blood cell counts, and even the ability to help heal gastric ulcers.

In addition to these health benefits, choosing Organo coffee offers several other advantages. For one, it can save you money, as you no longer need to spend $5 on drinks at Starbucks when you can enjoy a delicious Organo Mocha instead. It also helps reduce your sugar intake, as an Organo latte or mocha contains only 10-18 grams of sugar, compared to the 20-60+ grams found in Starbucks’ fancy drinks. Plus, it’s convenient. You no longer have to rush to the coffee shop. All you need is a mug and 10 ounces of hot water to enjoy a delightful beverage.

We’re so confident in the quality of our products that we offer a 100% money-back guarantee. Simply purchase a box of our coffees or teas and consume them exclusively for a few weeks. If you don’t enjoy the taste or experience any positive effects, return any unused portion—even if the box is empty, and we’ll refund your money in full.

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