Watermelon has an ideal mix ofphytonutrients to support cardiometabolic health,making it among the best fruit choices you can add toyour healthy diet.
1. Keep to a regular sleep schedule to establish a pattern easy to adhere to. 2. Avoid bright lights and electronics just before bed. You'll be in a less excitable state. 3. Make sure your bedroom is cool enough. Ideally around 70 degrees Fahrenheit. 4. West socks to keep your...
1. Minimize sugar intake. 2. Eliminate gluten from your diet. 3. Nourish your gut Microbiome with acidophilus and bifidus bacteria. 4. Increase intake of omega-3 fatty acids (almonds, walnuts, avocado, salmon). 5. Eat more whole, unprocessed, organic foods.
Research shows that polyphenols incranberries may help reduce the risk of developing urinary tract infections (UTIs) and reduce the risk of symptomatic, culture-verified UTIs in susceptible populations.
1. Nourish you gut biome, the naturally occurring bacteria that aid in digestion. 2. Help lower cancer risk. Studies have shown this! 3. Help lower blood pressure. 4. Boost immune function. When cooking with onions, always pick ones that are dry and firm, and store in a cool, dry and...
Magnesium affects more than 300enzymatic reactions that drive a diverse array of biological processes, including brain function. A 2015 study found a significant association between very lowmagnesium intake and depression, especially in younger adults.You can optimize your magnesium levels by eating more leafy greens or taking a daily magnesium supplement.
A good rule of thumb is to "shop the perimeter" of the grocery store. This is where you find most of your whole, unprocessed foods. The interior of the store is where all of the highly processed foods full of chemicals, preservatives, and refined carbohydrates are located. another woman of thumb,...
Flavor is supposed to be a marker for the nutritional density of food, but artificial flavor technology has made it possible for manufacturers to mask the flavor of inferior quality ingredients with chemicals like MSG. Many if these chemicals not only provide no nutritional value at all, but they also...
Touted a healthier alternative to sugar, Splenda (sucralose) has actually been linked to many health red flags, including suppressed immune response. Honestly, you're better off just using sugar and increasing your daily exercise by a little bit to burn off those few calories you were saving. Stevia is another good...
Research has shown that Vitamin D exposure over 10 years could lower the risk of dementia by 40%. Are you getting enough of this vitamin? A simple blood test can determine if your levels are normal. The inactive form of vitamin D is converted to the active form by sunlight...
Laughing stimulates your organs by forcing you to inhale more oxygen than when you're just breathing normally, which automatically works your lungs and heart muscles. It increases your endorphins, the "feel good" brain chemicals that flood your whole body with a feeling of lightness - sometimes even weakness! Laughing revs...
Sleep masks provide an economical, DIY solution to get the darkness your body requires for optimal sleep, and just by wearing one nightly, your memory and alertness may improve.
Suicide is the 12th leading cause of death in the U.S., with veterans having a 57% higher risk to commit suicide than those who did not serve. Data from a 2023 study revealed that Vitamin D deficiency may play a role, as researchers found supplementation helped lower the risk of...
Strawberries are an excellent source of flavonoids, including kaempferol, quercitin, anthocyanins and catechins, all of which have anti-inflammatory, antioxidant and cardioprotective properties. However, remember to consume them in moderation and to look for organic strawberries, as this fruit is often heavily sprayed with pesticides.
Your gut and brain are intricately connected, so altering the microbes in your gut can influence your mood and mental health. Fermented foods have earned top superfood status due to their many health benefits. Probiotic strains like Lactobacillus helveticus and Bifidobacterium longum in fermented foods may also erase chronic mental...
If you need to cook with oil, I recommend butter, tallow, ghee, or organic coconut oil (my personal favorite) as excellent substitutes. Butter, for example, contains retinol (the active form of Vitamin A), Vitamin D, E, and K2, antioxidants, minerals and iodine, all of which are important for health.
I know, this post is a bit late for Valentine's Day, but don't forget to give your partner a loving kiss. Here's why: Reduces blood pressure Relieves cramps and headaches Causes the release of oxytocin, dopamine, and serotonin...your happy hormones! Burns calories...depending on the level of intensity Boosts self-esteem Tones...
If you're a coffee lover, knowing about these benefits will make you appreciate this beverage more. Protects against type 2 diabetes Power antioxidant Benefits brain heallth Lowers risk of liver cancer by 40% May help those with Parkinson's Remember, though, everything in moderation.
Not only do sweet cherries contain melatonin, a hormone that is essential for sleep regulation and managing depression, but they also help protect against inflammation, thanks to the anthocyanins in these fruits!
Here's a reason to give someone you love a big, warm hug! Hugging me increase production of feel-good endorphins in your body, which strengthens your immune system. Endorphins also reduce your risk of infection by buffering the effects of stress, which can increase your susceptibility to disease. Hugging also stimulates your...
A study found that children with ADHD who were given saffron (Crocus sativus) capsules showed improvements in their ADHD Rating Scale scores. If you have a child with ADHD who has not responded to other treatments and lifestyle changes, talk to your holistic practitioner about whether this herbal remedy...
Uterine fibroids are muscular tumor that grow in the wall of the uterus. While they're usually benign, the symptoms can be hard to live with, including excessive or painful bleeding, frequent urination, painful sex, and low back pain. A new study published in Fertility and Sterility examined how Vitamin D...
Omega-3 fats help lower inflammation, which plays a role in aging and is The hallmark of nearly all diseases, including cancer, obesity, and heart disease. A rich source of long chain omega-3 fatty acids is antarctic krill, Which also contains choline and astaxanthin. Studies have shown krill oil can intervene...
Auld Lang Syne (English Version) by Robert Burns Should old acquaintance be forgot, And never brought to mind?Should old acquaintance be forgot,And old lang syne?For auld lang syne, my dear,For auld lang syne,We’ll take a cup of kindness yet,For auld lang syne.And surely you’ll buy your pint cup!And surely...
T’was the day before Christmas, but there was no cheer.No jingle bells jingled, no sound of reindeer.The word had gone out that Santa was sick.There would be no visit from jolly St. Nick. The people were sad; no gaiety sounded.For Christmas had come, but Santa was grounded.He drove down the...
There are many instances, however, when your chiropractor may recommend medications on at least a temporary basis for pain control until progress can be made through chiropractic treatment. I'm not a big fan of pills and shots, but they can be tremendously helpful, especially in the acute phase. I often...
I've never really been one to try and convince someone to believe something they're completely against. I prefer to let the proof be in the pudding. When it comes to chiropractic, let's face it, some people still think of the profession and "pseudo-science" or even "quackery." Early in my career,...
Merry Christmas, and Happy Holidays! Since we're already in full blown "year end" mode, it's as important now as ever to make sure we are taking excellent care of our health. While this is a joyous time of year, it can be stressful, and increased stress tends to tax our...
As a very small token of appreciation to our amazing patients, we are giving away a FREE pumpkin pie to everyone who has an appointment the day before Thanksgiving! We will be open a full day on Wednesday, November 23, and everyone leaves with a pie, so be sure to...
As we are all aware, there are more people working from home now than ever before. If you are one of them, this can be a blessing and a curse! The ergonomics of your work station, whether at home or at the office, is crucial to your longevity. Our spines...
Regardless of the condition that a patient comes in with, our philosophy is to explore the least invasive treatment options first. Those usually include chiropractic care, physical therapy modalities, nutritional solutions, etc. If we see limited or no results, we go to the next round of treatment options, which can...
It takes years of effort to become an overnight success! There's a concept commonly referred to as "The Slight Edge" (from a book with title by author Jeff Olson) that can tip the scales of life highly in your favor. He describes a simple, yet incredibly effective, technique of practicing...
Pregnancy is a true miracle. We take two tiny cells that can hardly be seen with the naked eye and nine months later....a beautiful baby with ten fingers and toes, two lungs, and a million other parts working seemlessly together! Parents reading this know that a woman's body undergoes a...
Traveling has been a passion of ours for many years. Growing up, I didn't travel much at all. We took two road trips during my childhood: one to Disney in the back of a Dodge Omni, and one to my grandparents' house in Colorado. There's just something addictive about getting...
Maybe you've heard someone say chiropractors aren't "real" doctors. When we break down the actual schooling that both disciplines receive, they are strikingly similar. In fact, as far as the sciences go, chiropractic educational curriculum is almost identical. Anatomy, physiology, neurology, etc. are intense and thorough. Diagnostic courses are also...
At any given moment, your body is successfully fighting off and destroying millions of pathogens (bacteria and viruses) that threaten your system. Each of us comes standard at birth with an incredibly lethal and startlingly accurate defense system called an immune system. It consists of an army of different types...
Think about what happens if you break your arm. Once the bone is immoblized, the pieces fuse back together and, within a couple months, the bone is as solid as it ever was. A similar phenomenon occurs when vertebrae are fused together in the spine. Some fusions involve plates and...
First off, what is osteoporosis? Osteoporosis is a medical condition in which the bones become brittle and fragile from loss of tissue, typically as a result of hormonal changes, or deficiency of calcium or vitamin D. Osteoporosis affects predominantly smaller framed women who have already been through menopause. Our bones...
Do you drive a car or other vehicle? Do you have the oil changed every once in a while? Do you brush your teeth on a regular basis? Do you vacuum your carpets, mow your lawn, trim your hedges on a regular basis? Why do any of perform any kind...
Great question! The answer: it depends! We see people of all ages, sizes, shapes, and different health conditions in our office. Some people who walk in the door are already very healthy and may just need an occasional tune-up. Others who seek our care are in pretty bad shape. Perhaps...
The short answer: YES! A car with it's alignment off is not going to work as efficiently as that same car would if everything were aligned properly. The human body works much in the same way. Minor (or major) assymetries in the hips, spine, and shoulders can hinder performance and...
Hard to believe another summer has come and gone, but it is always exciting to the see the kiddos heading back to class! We tend to see fewer teachers and student athletes during summer break (no stress, maybe?), but the office begins to fill up in late August and September! ...
For instance, the diameter of the spinal canal measures larger in the cervical spine (neck) than it does in the lumbar spine (lower back) to accomdate the additional nerve pathways in that area. Likewise, between each vertebrae, there are holes called foramina that allow each set of spinal nerves to...
Not everyone needs x-rays or other diagnostic imaging. Depending on the mode of onset, duration, and severity of your symptoms, your chiropractor may order some type of diagnostic imaging to help determine a diagnosis and course of treatment. X-rays are commonly used as a starting point because they are quick,...
I've heard that some teachers make the worst students, and I imagine some doctors make the worst patients! Truth be told, being a chiropractor is a physical job, and performing thousands of adjustments (many on patients who are more than twice my size) can begin to take it's toll over...
Are chiropractors "Anti-medicine?" It may appear that way to some, so I like to approach this topic in a common sense fasion. If the check engine light comes on in your car, you probably check for the simpler problems first before scrapping the entire engine. And in most cases, a...
The answer to this question varies depending on the nature and outcome of the back surgery. Regardless of the the surgical procedure that has been done, we will generally wait at least 6-8 weeks after a surgery before doing any type of manipulation near the surgical site. If a spinal...
How old do you have to be before seeing a chiropractor? The answer is: 0 days old! Yes, I have adjusted newborns the day they are born. If you think about it, being born is the one of the most traumatic experiences many of us will ever go through. Here...
You have 28 bones in each foot. That's more than you have in your entire spine! Many of these bones glide, flex, and extend upon eachother during normal foot biomechanics of walking, jogging, and just getting around. It is not uncommon at all for fixations to occur in different areas...
The short answer: No, chiropractic care is not addictive. Truth be told, though, there are many different types of maintenance acitivites we do regularly, not because we are addicted to them, but because it is in our best interest long term. I'm not addicted to getting the oil changed in...
Trying anything new can be a daunting task. If you've been to YouTube, you can find volumes of videos of people getting their backs "cracked." Some people think it's the coolest thing since slided bread, while others think it looks terrifying! I frequently see patients who have conditions like osteoporosis,...
Imagine, for a moment, that each disc in between your vertebrae has a similar structure to a jelly donut: a tough outer portion (called the annulus) that contains within it a softer gelatinous core (called the nucleus). If we took one of those donuts and began to "squish" it, the...
SECRET #3: ANY TIME A BONE IS OUT OF ALIGNMENT IN THE SPINE, SOME PART OF YOUR BODY IS SICK. When a subluxation (bone out of alignment, irritating a nerve, causing a problem) first occurs, it is referred to as a Phase 1. These are the easiest to correct. If...
SECRET #2: EVERY CELL IS CONNECTED TO YOUR BRAIN BY A NERVE. You stub your toe on the coffee table in the middle of the night and it hurts like crazy! Why? Because there is a nerve traveling from your toe to your brain telling it what a dummy you...
Secret #1: The Power That Made the Body Heals the Body Have you ever stopped to think about that statement? If when go back to the beginning, we come from two places: one cell from mama and one cell from papa! Did anyone reading this report come from somewhere else?...
Can you guess who the #1 doctor in the world is? (Hint: it’s not Dr. Cox) Take a look in the mirror. It’s you! Think about this for a second. What happens when you get a paper cut? Your finger bleeds for a minute, and then what? Your body has...
On a regular basis, patients bring me lists of the medications they are taking. It's not uncommon for me to see people who are taking ten or more medications. Some people even have them laminated, like it’s a badge of honor. One person brought me a list of seventeen medications...
“94% of failure comes from the system, not the individual.” - Dr. W. Edwards Deming Here in the United States, we have a “health care” system. I fondly refer to itas a “sick care” system. Think about it. Most of us don’t even consider seeing a doctor until after we...
What does "being healthy" mean to you? I often ask this question of new patients in my office, or just of people in general. I get a wide variety of responses. Some people answer along the lines of, “Being healthy means being able to do the things I want to...