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By user Uncategorized

Questions to Ask Your Chiropractor

Do you remember your first visit to the dentist? It was a long time ago for most of us—decades, perhaps—so it’s understandable if you don’t, but it’s easy to imagine that it was probably stressful. Wait…people are going to put their hands in my mouth? And I’m just supposed to act like it’s no big deal? And they might even DRILL A HOLE IN MY TOOTH?!

When you think about it, it’s amazing a parent can talk any child into doing this without the aid of restraints. (The associated parental trauma is probably also why they’re more likely to remember our first trip to the dentist than we are.)

Similarly, if you’ve never been treated by a chiropractor, it’s understandable that your first visit might be a bit daunting. (Especially since they’re probably not going to let you pick out a toy afterward. Chiropractors, get on that.) 

Sure, you can do a lot of research before you set foot in the office. It’s certainly worth some quality Google time to educate yourself on chiropractic in general, various chiropractic methods, and the chiropractor you choose to visit, but it still makes sense that there might be some apprehension involved. With that in mind, here are some questions you may want to ask your chiropractor during—or perhaps even before—your first visit.

Should I be treated by a chiropractor?

This is one your chiropractor should be able to answer based on your medical history, what brought you to their office, and what you’re hoping to get out of treatment. There are some conditions that might bar you from treatment, including (but not limited to) osteoporosis, certain cancers, inflammatory arthritis, spinal compression, some bone abnormalities, an increased risk of stroke, and numbness/tingling in a limb. 

Be sure to give detailed information to your chiropractor about your current medications, traumatic/surgical history, and your lifestyle. This is not the time to hold back. Your chiropractor isn’t being nosy; they’re trying to accurately gauge all factors that contribute to your overall health.

What specific methods/techniques do you plan to use to treat me?

Once your chiropractor has a sense of what’s causing the problem(s), they should be able to give you a detailed plan of how they’re going to approach your treatment. Though this plan may be altered depending on how you respond to treatment, there’s no reason they shouldn’t be forthright at every step of the process.

What are the risks of the methods you’ll be using to treat me?

You’ve chosen to visit a chiropractor for a reason. Whatever it is you’re seeking—relief from pain, better mobility, improvements in your posture, etc.—you’re going with the assumption that, as an expert, your chiropractor is going to provide you with the best care and advice at their disposal.

That said, you as a patient have the right to draw boundaries. Whether it’s, “No, I don’t feel comfortable with having my neck cracked,” or, “I’ll consider what you’re asking of me, but first, can you tell me more?” it’s important to remember that you have the right to draw the line. Your chiropractor should be more than willing to inform you of any possible risks, so don’t be afraid to ask questions or to speak up. It’s your right!

How long should I expect to need treatment?

Though each patient’s situation is different, there should be an end goal in mind—and an expected duration of treatment to achieve it. Depending on your progress, those expectations may need to be reassessed, but your chiropractor should keep you informed at every step of the process.

What can I do between adjustments to improve?

Chiropractic doesn’t exist in a vacuum. You can’t run your vehicle ragged and expect to have it running right as rain with the occasional tune-up. Likewise, you can’t wreak havoc on your body and then just expect a chiropractor to magically “fix” it. Chiropractic is one tool in the toolbox, but there are likely things you can do to move the needle on your treatment when you’re not in your chiropractor’s office.

Are there exercises you should be performing? Stretches you should be doing? Foods you should be adding or avoiding? Ask your chiropractor!

What are the financial particulars?

How much does a visit cost? Will you incur additional costs with any of the treatments your chiropractor is suggesting? What are your payment options? Does your chiropractor accept your insurance and/or any other coverage? 

Generally speaking, chiropractors want to help you (and they want your business), so many will be willing to work with you and provide affordable choices. But it’s essential to have all these details ironed out in the beginning so there are no surprises down the road.

In closing…

Questions are a good thing. They show you take your care seriously and you’re committed to getting better. A good chiropractor will understand and appreciate your thoroughness, so any reluctance or evasion on the part of a chiropractor should be a big red flag. 

If you’re uncomfortable for any reason, it’s completely okay to find someone else to treat you. It’s your body, and you want to find someone who has your best interests at heart.

by Brett Hearn

Sources:

Board of Chiropractic Examiners, State of California:  A Consumer’s Guide to Chiropractic Care

Mayo Clinic: Chiropractic adjustment

WebMD: Chiropractic Care for Back Pain

wellistic: Before Hiring A Chiropractor: Ask These 7 Important Questions

Women’s Health: 8 Things You Need to Know Before Visiting a Chiropractor

By user Exercises, Sporting, Studies, Therapy ,

Fall Fitness and Chiropractic: Preparing Your Body for Cooler Weather

The smell of Autumn is in the air! And as we watch the leaves change to those glorious shades of gold, coral, and sunkist, it’s time to think about how to keep our bodies in tip-top shape for the cooler months ahead! 🍂 Chiropractic care can play a vital role in preparing your body to enjoy the seasonal changes that come with fall. Here’s how you can stay active and healthy this autumn!

1. Stay Active with Seasonal Activities

Fall is the perfect time to enjoy outdoor activities like hiking, apple picking, or even raking leaves! These activities not only keep you moving but also help you connect with nature. Remember to warm up before engaging in any physical activity to prevent injuries.

– Tip: Try to incorporate at least 30 minutes of physical activity into your daily routine. This could be a brisk walk in the park or a fun family outing to a pumpkin patch!

2. Adjust Your Posture

With the change in weather, many of us start to hunch over more, especially when bundling up in layers. Regular chiropractic adjustments can help correct any misalignments caused by poor posture, ensuring your spine stays healthy and aligned.

– Tip: Be mindful of your posture while sitting and standing. Consider using ergonomic furniture to support your back during work or leisure activities.

3. Strengthen Your Core

As the weather cools, it’s essential to maintain a strong core to support your back. Incorporate exercises such as planks and bridges into your routine. A strong core helps prevent injuries, especially when lifting heavy objects like pumpkins or bags of leaves!

– Tip: Engage in core-strengthening classes or online workouts to keep your routine fresh and exciting.

4. Stay Hydrated

Even though it’s cooler, staying hydrated is crucial. Dehydration can lead to muscle cramps and fatigue. Be sure to drink plenty of water, especially if you’re engaging in outdoor activities.

– Tip: Carry a reusable water bottle with you to remind yourself to drink water throughout the day.

5. Schedule Regular Chiropractic Visits

Regular visits to your chiropractor can help keep your body in balance, especially as you transition into fall. A chiropractor can provide personalized advice on exercises and stretches that are best suited for the season.

– Tip: Consider scheduling an appointment before the season starts to discuss your fitness goals and any concerns you may have.

6. Incorporate Stretching into Your Routine

As the temperatures drop, your muscles may become tighter. Incorporating stretching into your daily routine can help maintain flexibility and prevent injuries. Focus on stretches that target your back, hips, and legs.

– Tip: Try yoga or Pilates classes that emphasize stretching and flexibility, which can complement your chiropractic care.

7. Mind Your Footwear

As you transition from sandals to boots, be mindful of your footwear choices. Supportive shoes can help maintain proper alignment and reduce strain on your back and joints.

– Tip: Look for shoes with good arch support and cushioning to keep your feet and body happy during fall activities.

I can’t wait for the cooler days and longer nights, spent with family and hot cocoa! As we get ready for the beautiful fall months, don’t forget that chiropractic care is a great way to take care of your body through the seasonal changes. Let’s welcome the season with a healthy mindset and an active lifestyle!

by Susan Stamper

Sources:

American Chiropractic Association: [Chiropractic Care and Fall Fitness](https://www.acatoday.org)

Mayo Clinic: [Healthy Lifestyle: Fitness](https://www.mayoclinic.org)

Harvard Health Publishing: [The Importance of Staying Active](https://www.health.harvard.edu/exercise-and-fitness/the-importance-of-staying-active)

Cleveland Clinic: [Benefits of Chiropractic Care](https://my.clevelandclinic.org/health/treatments/10063-chiropractic-care)

By user Uncategorized ,

7 Steps to Prepare for a Metabolic Detox

When working toward any goal, preparation is key for success. And if you’re thinking about starting a metabolic detoxification program, it’s important to begin your journey with a positive mindset.

Detox programs may seem intimidating, especially for beginners, but they don’t have to be. To stay motivated, remember why you started in the first place and all the incredible health benefits you want to achieve.

Whether you’re hoping to reduce brain fog, gain energy, eliminate a buildup of environmental toxins, or simply give your health a boost, once you’ve decided that detox is a good option, you’ll find that hitting that reset button on your health can bring lifelong benefits!

Detox program preparation

1. Get in the mindset for detox: Detox your thoughts!

Gauge how motivated you are to start your detox program. Motivation and adherence go hand in hand. And without adherence, you won’t see the health results you’re looking for. If you’re lacking motivation, do a little more research behind the program. Know the “why” behind what you’re doing before you start. Keep a journal to give yourself a motivational boost during the detox process, helping you stay committed until you reach the finish line.

2. Reduce your caffeine intake before starting a detox program

Most detox programs have a period where you can’t have caffeine. If you’re a coffee lover and can’t even imagine a morning without it, this might be the biggest challenge when starting a detox program. To avoid caffeine withdrawals during detox, try cutting back a week before you begin. Keep enjoying your morning coffee, but if you’re used to that afternoon cup, replace it with decaf or go half-caff. This will make the transition smoother. Once you begin your detox, if you still want something warm in the morning, switch to herbal or naturally decaffeinated tea.

3. Do a detox “clean out”

Detox programs can last up to 28 days, which can feel like a long time when eliminating favorite foods. To help resist temptation, clean out your fridge and pantry of the foods that you know will not serve you or your body well while on the detox. An empty freezer will help those late-night cravings where you might normally reach for the ice cream when all you have handy is an apple.

4. Replace the water filter before beginning the detox process

Staying hydrated is important whether you’re detoxing or not, but you’ll likely be drinking more water as you go through the detoxification process. In preparation for this, be sure to replace the filter on your water filtration system before you get started. It will be easier to drink if it tastes clean!

5. Make a detox shopping list and follow it

Get your shopping done before you start your detox program, not after. This will help ensure your commitment to the program and resist the temptation to cheat. Although you’ll be cutting out a lot of food options, there are still plenty of satisfying choices like carbs, fruits, veggies, and animal- or plant-based proteins. Plan your meals and follow a detailed shopping list. If you’re using recipes, double-check the essential ingredients to avoid any last-minute surprises.

Tip: Don’t shop hungry! Those salty chips and tasty sweets will look extra-tempting when you’re fighting the hunger pangs.

6. Create a detox meal preparation plan

We’re all busy with family, work, and other responsibilities. It can be tough to think about taking the time to prepare a healthy meal after a long day. By preparing several servings in advance, you eliminate this hassle and can still eat well with minimal effort. Choose recipes that allow for multiple servings, separate them into individual servings, and then refrigerate or freeze the extras.

7. Perfection vs. consistency in detox: Know perfection is impossible!

Remember to be kind to yourself. Even when we have the best intentions, things don’t always go as planned. But don’t let that discourage you. Sometimes, trying to change too much at once can be overwhelming. Set realistic goals, do your best, and be gentle with yourself throughout your detox journey. Consistency matters more than perfection.

By the Metagenics Editorial Team

By user Uncategorized ,

Tech and Chiropractic

The topic of tech pops up now and again in this blog, but it’s been a while since we’ve written specifically about how various technologies have pushed the chiropractic field forward. (Check out Chiropractic in the Modern Era from 2021.)

The crazy thing about technological advances is that they just keep happening, so there are always new things to discuss. From telehealth to wearables, from extended reality (XR) to artificial intelligence (AI), the last few years have brought a technological acceleration that’s quickly made the future the present.

In this article, we’re going to look at just a couple of the technologies that have already begun to impact the field and are poised to become more ubiquitous in the years to come. (And you know we love a good follow-up, so we may be back soon to cover even more tech!)

Telehealth

Partially fueled by the Covid-19 pandemic, the availability of telehealth options in chiropractic has exploded in recent years. Many patients have warmed to the idea of being treated virtually, and providers have beefed up their knowledge of how to provide quality care while managing HIPAA compliance challenges and other regulatory concerns.

So much of chiropractic is, by nature, a hands-on experience, so a first-blush reaction of, “But…how?” is more than understandable. With more reliance on a visual assessment, treatment methods must be modified. Your chiropractor can’t give you an adjustment through your laptop screen, but they can evaluate your posture and your progress with any prescribed exercises.

This approach brings with it new advantages as well. Telehealth brings the chiropractor “inside” the home, providing valuable information about a patient’s living situation—their workspace, the way their space is arranged, etc.—that the provider wouldn’t otherwise have. This information can give a chiropractor a better idea of any day-to-day ergonomic and space challenges and/or constraints the patient is dealing with, which may inform their treatment plan.

Extended Reality

Extended reality (XR) is a term that encompasses virtual reality (VR), augmented reality (AR), and mixed reality (MR). The Interactive Design Foundation has a great “nutshell” definition of XR:

Extended reality (XR) is an umbrella term for any technology that alters reality by adding digital elements to the physical or real-world environment to any extent and includes but is not limited to, augmented reality (AR), mixed reality (MR) and virtual reality (VR).

XR provides some very exciting opportunities for chiropractors. For example, Kinetisense uses motion capture—the same technology filmmakers use to make the unbelievable come to life in front of you—for three-dimensional movement analysis. The company markets its tech to a variety of industries, and some chiropractors have already begun incorporating it into their practice.

The applications for XR in chiropractic are mind-boggling. Picture your chiropractor handing you a VR headset that allows you to be immersed in a pleasant, calming environment while you’re receiving an adjustment. Or imagine wearing a headset that uses AR to “gamify” chiropractic exercises by layering virtual elements over your environment, motivating you with tiered challenges and motivational feedback.

The future is here and near, folks, and it’s taking place right before your (VR-headset-covered) eyes.

Sources:

Billing Dynamix: Exploring the Frontier: Latest Advances in Chiropractic Techniques

FasterCapital: Enhancing Chiropractic Care with Augmented Reality: A New Frontier

FasterCapital: Mind Body Connection: How VR Can Improve Chiropractic Outcomes

Interactive Design Foundation: Extended Reality (XR)

Kinetisense: Kinetisense Clinical

National Center for Biotechnology Information: Rapid Deployment of Chiropractic Telehealth at 2 Worksite Health Centers in Response to the COVID-19 Pandemic: Observations from the Field

By: Brett Hearn

By user Uncategorized

Back Injury – H20 May Be the Way to Go

If you’ve ever sustained a back injury, even a mild one, you know how frustrating it can be. Whether you momentarily forgot the “lift with your legs and not your back” axiom we’ve repeated roughly half a gazillion times on this blog or you just “slept wrong,” even a mild tweak can linger longer than you’d expect and really cramp your style. And if the injury is more serious, it can be a major source of concern and stress.

In some cases, back pain can force patients to alter their lifestyles significantly, particularly when it comes to physical fitness. Being forced to limit—or even eliminate—activities you enjoy can rob you of important means of staying healthy, fit, and strong. And that’s not to mention the many important mental and emotional benefits physical activity can provide.

Fortunately, in many cases, not all physical activity has to be eliminated; it just needs to be modified. Let’s say, for instance, that you’re a distance runner who’s sustained a back injury. Just because all that pavement-pounding mileage may not be the best thing for your recovery doesn’t mean you can’t get in some decent cardio. How? Enter the water. (Literally.)

Make Like a Fish and Swim

Swimming can offer numerous benefits to those dealing with back pain. That said, let’s start with a caveat. (You probably already know what’s coming.) It’s important to consult your physician before beginning any new exercise or workout regimen, especially if you’re dealing with an injury.

With that out of the way…why swimming? For starters, it’s a lower-impact way to get in your cardio. Makes sense with a back injury, right? The less jarring and jostling, the better. And when paired with the right diet (consult a dietitian to learn more about what “right” means for your body and lifestyle), it can help shed excess pounds if necessary, removing stress from your joints. In short, it’s possible that swimming could not only allow you to get in your cardio while you’re injured but also, over time, pitch in to help alleviate your pain.

That said, just because swimming is a low-impact exercise doesn’t mean you can’t overdo it. Be smart, take it slow, and—again—consult your physician.

But What If…

But what if I can’t swim? Or what if my back pain is so severe that even swimming is too intense for me? Or what if I only have access to a tiny, crowded pool? Or what if I can swim, but I look so awkward doing it that strangers keep trying to rescue me?

The good news: You don’t have to actually swim for the water to do its thing. There are numerous activities that you can try in the pool that are less intense. Pool therapy, water aerobics, and aquatic yoga (yes, it’s a thing) are all forms of physical activity you can try in the pool that don’t require you to know the difference between a butterfly stroke and a breaststroke. (In one 2022 study, pool therapy won out over physical therapy when it came to pain, function, quality of life, sleep quality, and mental state.

So there we have it. Even if you’re not a strong swimmer, you can still use the water to your advantage. That said, it’s never too late to learn to swim, physical limitations permitting. It’s a great opportunity to reap all the cardiovascular and strength benefits of swimming, all while engaging your brain by learning something new.

by Brett Hearn

Sources:

Fit and Well: Is Swimming Good for Back Pain?

Harvard Health Publishing: Pool Therapy Beats Physical Therapy for Chronic Low Back Pain

Spine-health: 3 Essential Tips for Swimming with Back Pain

By user Uncategorized ,

Chiropractic Considerations for Arthritis

According to the Centers for Disease Control and Prevention (CDC), 53.2 million people have arthritis. That’s 21.2% of all adults. One in five—slightly more than one in five—deal with some form of the disease. 

Those numbers are staggering. 

You may be familiar with some of the more well-known forms of the disease, such as osteoarthritis (OA), rheumatoid arthritis (RA), and psoriatic arthritis (PsA), but there are more than 100 forms of arthritis and related diseases (including gout and fibromyalgia). The various forms of arthritis cause pain in a host of ways—and there are many different ways to treat that pain.

If you suffer from arthritis, you may have wondered at some point if chiropractic is a viable option for treatment. The answer in many cases is “yes,” but that “yes” comes with some caveats. Let’s talk about a few important things to remember when it comes to treating arthritis with chiropractic.

Chiropractic can complement other arthritis treatments.

Chiropractic is often one spoke in the wheel of a comprehensive course of treatment for a variety of ailments, and this is certainly true with arthritis. 

Treating autoimmune diseases like RA and PsA often requires medication to control a patient’s overactive immune response. In most cases, chiropractors cannot write prescriptions, so to rely on chiropractic alone would deprive someone of the full range of treatment and relief available. (If you’re suffering from extreme joint pain that can severely impact your quality of life, you’ll want everything in the treatment tool belt at your disposal.) In these instances, chiropractic can still serve as a complement to medical intervention rather than a replacement.

Sometimes chiropractic adjustments are off-limits.

If a patient is experiencing active inflammation (as can happen during a flare-up), a chiropractic adjustment could be very painful—and even dangerous. When that joint inflammation is caused by an autoimmune disease like RA or PsA, the disease and the medications used to treat it can cause osteoporosis. In such a case, the pressure from an adjustment could cause a fracture. A fused spine or osteoarthritis in the back or neck are also disqualifiers for an adjustment.

As you may know, however (possibly from being avid readers of this very blog), there’s a lot more to chiropractic than just neck- and back-cracking. There are still chiropractic treatment options for arthritis that don’t require spinal manipulation, including ultrasound, electrotherapy, low-level laser treatment, and infrared sauna rooms.

Chiropractic can play a role in treating secondary pain.

Even when chiropractic adjustment isn’t an option in one area of the body (whether due to active inflammation or another reason), an adjustment elsewhere might still bring some relief. 

In many cases, pain or stiffness in one part of the body causes us to compensate—or even overcompensate—elsewhere, causing pain there too. Chiropractic adjustment to treat secondary pain brought on by arthritis may bring some relief. (If you’re already dealing with arthritis pain, you’ll certainly welcome respite where you can find it—including relief from any “bonus” pain.)

If you’re one of the millions of Americans who are fighting the good fight against arthritis, talk to your chiropractor about your diagnosis and symptoms. They’ll be able to discuss the treatment options at their disposal, and you may find that their arsenal to fight the disease is more formidable than you expected.

by Brent Hearn

SOURCES:

Arthritis Foundation: Chiropractic Care for Arthritis

Arthritis Foundation: How Arthritis Hurts

Centers for Disease Control and Prevention (CDC): Arthritis Factsheet

WebMD: Chiropractic Care for Joint Problems: What to Know

By user Uncategorized , ,

Summertime (or Anytime) Sun Tips

Though it may seem like spring just “sprung,” summertime is right around the corner. Along with family vacations, watersports, and various camps for the kids comes a rise in temperatures.

According to the National Oceanic and Atmospheric Administration (NOAA), 2023 was the world’s hottest year since it started keeping records in 1850, and 2024 looks to be another scorcher. There’s a 99% chance it will be one of the top-five hottest years on record and a one-in-three chance it will top 2023’s temps.

An increase in temperatures means it’s more important than ever to protect your skin from the sun. We’ve talked a bit before about some general summertime safety tips, but today, we’re going to focus on a few specific ways to protect yourself from that big ol’ ball of fire in the sky. You’re likely familiar with some—maybe even all—of them, but you might still learn a little something. Plus, there’s no time like the present to make like it’s summer and, y’know…refresh yourself.

Sunscreen, Sunscreen, Sunscreen

Use it. Use plenty of it and use it often. Put it on at least 30 minutes before you go outside, and reapply it every two hours while in the sun. Just. Use. It.

Protect the Peepers

Wear sunglasses—and make sure they have UV-protective lenses. Your eyes will thank you, and there’s a bonus: Nobody in the history of ever has looked less cool wearing a good pair of sunglasses.

Read Those Labels

Some medications (antibiotics and birth control pills, for example) increase your risk of sunburn. The same goes for some skincare products, including retinoids and benzoyl peroxide. Heed the warnings, and alter your sun exposure accordingly.

Beware of Reflective Surfaces

Ever wonder why you got so sunburned at the beach? Or why you feel like a rotisserie chicken turning on a spit when you walk down the street on a hot day? Some reflective surfaces—think water, sand, cement, and snow—act to “supercharge” the sun’s UV radiation.

Bust the Myths, Trust the Facts

Think you can’t get a sunburn if there’s cloud cover? Think again. Think you won’t get a sunburn since you have naturally darker skin? Think again. Think you can’t get a sunburn through your clothes? Think again. (Check out Skin Cancer Foundation’s guide to sun-protective clothing to learn how to choose the best threads for sun protection.)

Know When to Stay Inside

In his famous treatise on military strategy, The Art of War, Sun Tzu states, “The greatest victory is that which requires no battle.” That sounds like excellent advice for the practice of warfare, but it’s not too shabby when it comes to skincare, either. The sun can’t burn you if it can’t get to you, so stay indoors during the most high-risk hours of the day!  (Though times may vary, that’s about 10 a.m. to 4 p.m.) Was Sun Tzu a skincare expert? No idea. But it’s good advice, and the guy’s name was “Sun,” for crying out loud.

Remember: You don’t have to wait until the calendar says it’s summer to treat your skin like it’s summer. Be safe out there!

by Brett Hearn

Sources:

Healthline: Yes, You Can Get a Sunburn Even on a Cloudy Day

National Oceanic and Atmospheric Administration: 2023 Was the World’s Warmest Year on Record, By Far

The Ohio State University – Wexner Medical Center: 5 Ways to Avoid a Sunburn

Skin Cancer Foundation: Sun-Protective Clothing

By user Studies , , ,

Blood Sugar Regulation 101

If you’re one of the umpteen-zillion people who have at one point or another tried to shed some weight (don’t quote us on that number), you may have learned a couple of things:

  1. It can be very hard.
  2. It can be even harder to keep it off.

First, there’s more to being healthy than just losing weight, so make sure you have the right goals. Talk to your doctor and/or a nutritionist to help you make solid choices about the target you need to be aiming for in the first place.

Second, your mileage may vary when it comes to these tips. So many variables can come into play, including your age, genetics, activity level, and any pre-existing physical limitations and/or medical conditions.

Third, weight loss is an ever-evolving discussion among researchers and medical professionals. Some studies are contradictory to others, and it can be difficult to make informed decisions. (This is yet another reason to consult a professional to help you make those decisions.)

Regulate That Blood Sugar!

And now to the topic at hand: your blood sugar. Keeping an eye on blood sugar levels isn’t just for those who are diabetic. Stable blood sugar levels help to keep you more energized and feel less hungry—and less prone to the types of cravings that can lead to overeating.

Eating a diet that relies on complex carbohydrates, protein, and healthy fats can help to regulate your blood sugar. (That’s right: “carbohydrate”—or just “carb” for short—is not a dirty word.)

That said, it’s important to distinguish between complex carbs and simple carbs. Fiber and starch are complex carbs; they’re digested more slowly and release glucose into your bloodstream at a more gradual rate. (This is the whole “stable blood sugar” thing we’re going for, remember?)

Simple carbs, on the other hand, are digested more quickly and tend to be the culprits behind the blood sugar spikes and drops we want to avoid. Those ups and downs lend themselves to insulin resistance, which can cause a whole host of problems, including weight gain, higher triglyceride levels, hardening of the arteries (atherosclerosis), and hypertension (high blood pressure).

Simple carbs include table sugar, corn syrup, high-fructose corn syrup, and fruit concentrates. Some occur naturally, but many are added to sweeten foods you buy off the shelf: sodas, sugary breakfast cereals, and baked goods, just to name a few. You may have heard it’s good to reduce your intake of highly processed foods; one of the reasons is that they’re often chock-full of simple carbs.

Embrace Complexity

So, at this point, you’re probably saying something like, “You’re right! I’m a complex person who deserves complex carbs!” (Okay, you’re probably not saying anything remotely like that, but it has a nice ring to it, doesn’t it?)

We hear you. If you’re looking to include more complex carbohydrates in your diet, look for whole grains (such as quinoa and buckwheat), fiber-rich fruits (think apples, berries, and bananas), fiber-rich vegetables (include broccoli, kale, and carrots), beans, and lentils.

For a list of more foods—including complex carbohydrates— that can help to regulate your blood sugar, check out 17 Foods To Lower Your Blood Sugar.

by: Brett Hearn

Sources:

Cleveland Clinic: Insulin Resistance

Healthline: 17 Foods To Lower Your Blood Sugar 

Healthline: Simple Carbohydrates vs. Complex Carbohydrates

Women’s Health: Keeping Your Blood Sugar in Check Comes with a Bonus Prize: Weight Loss

By user Studies , , ,

Fun Facts About Bones and Joints

The human body is a mind-bogglingly complex machine. The way its many components (usually) work together in harmony to keep us breathing, thinking, and living is a marvelous thing to behold.

The human body is also pretty weird. These meat sacks we call “us” are a gold mine of trivia just waiting to be discovered and discussed. Since this is a chiropractic blog, it’s worth noting a few things about bones and joints that you can use at an icebreaker at the next party when you’ve exhausted your Marvel and T-Swift knowledge.

Not all humans have 206 bones.

It’s one of those nuggets of trivia you likely learned as a child and proudly recited to show how smart you were: There are 206 bones in the human body. But it would have been more accurate to say that most adult humans have 206 bones. Or that a human adult has about 206 bones.

Why the equivocation? Well, when we’re born, we can have closer to 300 bones! As we grow, some of our bones fuse, leaving most of us with that precious 206 number we all know and love. But adults can have more bones; some of us have extra digits, vertebrae, or ribs.

No one is actually double-jointed. 

Have you ever met someone who could contort their fingers at a stomach-churning angle that, for most other people, would require a trip to the emergency room? Or someone who could drop into full side splits with zero training and no preparation? If so, there’s a good chance that when met with an astonished, “How did you do that?!” they shrugged and responded, “It’s easy. I’m double-jointed.”

If so, that person was lying.

Okay, perhaps “lying” is a bit harsh. It’s possible that some of us are still carrying a grudge from the week’s worth of lunch money we lost when a kid bet they could bend their thumb to their wrist without having to call an ambulance. Perhaps it’s more accurate to say they’re simply mistaken.

What so many of us call “double-jointed” is actually something called hypermobility, which is a fancy term for the ability to move one’s joints further than most of us can without any special training. (If, say, you’re a dancer, gymnast, or martial artist who’s trained hard to achieve a high level of flexibility, that’s not what we’re talking about; this kind of hypermobility is something you’re born with.)

Hypermobility can be caused by a variety of factors, including abnormal collagen or elastin fibers, shallow bones in your joint sockets, and, in some cases, more serious medical conditions.

The smallest bone in your body.

It’s quite possible you already know that the femur is the longest bone in your body. (Another popular trivia question.) But have you “heard” what the shortest bone is?

As you may have guessed from that super-lame hint, it’s in your ear. The stapes, one of the three bones collectively known as ossicles (the other two are the malleus and the incus), resides in your middle ear. The stapes helps to transfer sound vibrations from the external environment to the inner ear, and it’s smaller than one kernel of short-grain rice!

If you think one or more of the bones and joints in your miraculous body may need some attention, make an appointment with a chiropractor.

In the meantime, we hope you’ve learned a little something today. Just be sure you impart your newfound wisdom from a place of wonder rather than condescension. There’s a fine line between being the most interesting person in the room and being the person people dodge on their way to the snack table.

By: Brett Hearn

Sources:

BBC: The Myth of Being Double-Jointed

Cleveland Clinic: 13 Strange and Interesting Facts About Your Bones

healthline: Stapes

StatPearls: Anatomy, Head and Neck, Ear Ossicles

Think Rice: Rice Types and Forms

USA Today: Humans Have Nearly 100 More Bones at Birth Than as Adults

verywell health: Can You Really Be Double-Jointed?

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Don’t Believe the Fitness Myths

For most (read: pretty much all) of our posts, we like to delve into a topic that we find relevant to your health, citing a variable number of sources along the way. In this post, however, we’re going to veer into new territory and unpack some key points from a single article. Why? Well, because it’s chock-full of fitness info that can have an outsized impact on your daily exercise regimen and long-term fitness goals.

The Article

In a January 2024 article in The New York Times entitled  8 Fitness Myths That Drive Experts Crazy, writer Danielle Friedman takes the hammer to some long-held beliefs about fitness. We’ll be examining just a few of them briefly, but we highly recommend reading the article in its entirety; it’s a short, easy read, and it’s quite enlightening. 

There’s another upside too: Since we’ll be setting the record straight on some commonly held misconceptions, you can “well, actually…” your way under the nerves of anyone who dares to air one of said misconceptions as fact! Who doesn’t enjoy correcting their friends, family, and coworkers?! 

With the preamble out of the way, let’s get to it! We’ll start with a hard truth, namely that…

Walking is not enough to keep you fit.

To start with, we’re not saying you shouldn’t walk (and neither is The New York Times). Far from it. Walking has a host of documented positive benefits for your brain, your heart, your sleep habits, your mood, and…you get the picture. A whole bevy o’ benefits. 

That said, beginning in your 30s, you begin to progressively lose muscle mass. If you want to maintain a strong body (vital for independence as you move into your later years), you’ll need to work some strength training into your fitness regimen. 

Not to worry, though. You don’t have to commit yourself to some kind of extreme powerlifting routine to build muscle because…

You don’t have to lift heavy weights to build muscle.

Sure, you can if you want. But if you prefer to do more reps of lighter weights, that’s okay, too. Both build muscle, so it’s a matter of preference. 

So you’ve got it down now, right? You can walk, but you can’t treat walking as a magic fitness bullet; you’ll need to do some resistance training too. It could be worse, right? At least you’re not a runner. Those poor suckers! Don’t they know running will wreck their knees? It’s good to know that some of your long-held fitness beliefs still hold true, right? Well, actually…

Running doesn’t destroy your knees.

What?! How can this be?! If you’re an avid runner, this is great news. But if the belief that running is a joint wrecker has been your excuse not to run, now you’ll have to come up with another one. Or, you know…actually start running. Just make sure not to do too much too fast. Overly aggressive training is one thing that can cause knee issues. 

Okay, so now you’ve got it, right? You’ve decided you’re going to bite the bullet and mix in some running with your walking. Hey, maybe this isn’t so bad, you think. Since I’m now a runner, I can limit my strength training to upper body since my legs are getting such a workout! 

By now, you should know what’s coming. Not so fast, because…

Runners and cyclists still need to strength-train their lower body

Yes, running makes your lower body stronger (as does cycling), but not enough for significant muscle growth. So you’’ll still need to make friends—or, at the very least, uneasy allies—with squats, lunges, and the like.

The Takeaway

Don’t assume you know something to be true just because you’ve always heard it’s true. Oh, and again, we highly recommend reading the whole article. It debunks some other fitness myths that you might be holding onto. (Never waste a chance to arm yourself with extra ammunition with which to correct your loved ones!)

by Brett Hearn

Source:

The New York Times: 8 Fitness Myths That Drive Experts Crazy