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What Stretching Can Do for You

Okay, real talk. We’re not going to wag our fingers at you and tell you to stretch.

Much like eating your vegetables, returning your shopping cart to the corral, and doing your taxes well before the deadline, stretching is one of those things you already know you should be doing.

What we aim to do is simply guilt—er, encourage you into stretching by sharing some of the benefits you stand to reap by stretching. Yeah, that’s it. Motivation. You’re welcome!

Stretching helps you maintain your range of motion.

You know all those muscles the cool kids are telling you to work out? (Yet another thing you know you’re supposed to be doing.) Well, if you want them to be good for more than another bathroom mirror selfie and, you know, actually useful, you’ll need the proper range of motion. Stretching helps you achieve and maintain it.

Stretching can speed recovery and lessen muscle soreness.

There’s a caveat here. (Y’all know we sling caveats around like they’re going out of style.) But first, a little education is in order.

There are different types of stretching. For our purposes, we’re going to talk about three of them:

  • Static stretching involves holding a stretch for a certain amount of time.
    Think about a hamstring stretch where you reach to touch your toes and hold the position.
  • Dynamic stretching involves a series of controlled movements that take a muscle (or muscle group) through its full range of motion.
    There’s movement in the stretch, but it’s controlled.
  • Ballistic stretching involves bouncing movements that take muscles beyond their normal range of motion.
    Ballistic stretching is typically not recommended unless you participate in activities—dance, martial arts, etc.—that require a high degree of flexibility to be competitive. (And even then, there’s an increased risk of injury, and the stretches should be performed under the supervision of a knowledgeable trainer or coach..)

Okay, mini-tutorial over. To speed recovery and lessen muscle soreness, consider following that strenuous workout with some easy cardio and dynamic stretching. (The “dynamic” part is the caveat. We don’t want you bouncing around willy-nilly and claiming we told you to do it.)

Think of it this way: your muscles are kinda like vampires—they need that sweet, sweet blood. Dynamic stretching can help to clear out metabolic byproducts from that killer session and deliver much-needed oxygen and nutrients via increased blood flow.

Stretching is good for your back.

Stretching can reduce the risk of degenerative spinal changes. Muscular imbalances place extra strain on the spine, and stretching can help restore balance to your body and minimize wear and tear by counteracting spinal compression.

A regular stretching routine can also help to prevent back pain by strengthening the muscles in your back and reducing the risk of muscle strain.

Consult a physician, chiropractor, or physical trainer to help you develop a flexibility routine that’s right for you.

by Brett Hearn

Sources

American Sports & Fitness Association: Dynamic vs. Ballistic Stretching

Harvard Health Publishing: The Importance of Stretching

Healthline: Ballistic Stretching: Is It Safe?

Healthline: Stretching: 9 Benefits, Plus Safety Tips and How to Start

National Spine Health Foundation: Stretching for Back and Neck Pain [12 Practical Exercises]

Runner’s World: Why You Should Stop Ballistic Stretching If You Want to Stay Injury-Free

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Holiday Cheer, Without the Fear: Stress Less This Year!

Halloween is in the rearview mirror, and before you’ve even polished off the last of your kids’ Snickers bar, every store within a 50-mile radius is blasting holiday jingles like they’re on a mission. The holidays come with a lineup of joyful experiences: Thanksgiving feasts, quality time with family, year-end gratitude, and more sweets than Santa’s dentist can handle. But let’s not kid ourselves; the “magic” takes serious work—and a fair share of mishaps. 

Ah, the holidays! A time for joy, laughter, and—if we’re honest—a bit of seasonal panic. 🎄😱 Between endless shopping lists, family gatherings, and the constant fear of burning the holiday ham, it’s no wonder we’re all a single overcooked turkey away from a meltdown. But worry not! We’ve got you covered with stress-busting tips and a sprinkle of chiropractic magic to keep your spine (and sanity) in check. This season, we’ll help you face the packed malls, navigate the awkward family dynamics, and handle holiday mishaps like a pro. So grab a cup of cocoa, sit back, and let’s dive into the merry madness—and don’t worry, your chiropractor’s got your back, literally!

1. Breathe Deeply, Not Like You Just Ran a Marathon!

Let’s kick things off with a classic: breathing exercises. And no, not the gasping-for-air kind you do after chasing your kids down the toy aisle. According to the Journal of Clinical Psychology, deep breathing can significantly reduce stress levels. So, when your uncle starts telling his “famous” fish story for the eighth time, inhale for four counts, hold, exhale, and repeat until you feel zen—or at least until you don’t feel like jumping out the nearest window. 🦃✨

Why It Works: Deep breathing activates your parasympathetic nervous system, which is the science-y way of saying it calms you down. Plus, it buys you time to think of a diplomatic response to Aunt Edna’s “When are you getting married?” question.🙄

2. Get Moving! (And No, Not Just to the Snack Table)

Let’s be real—between holiday shopping and family functions, who has time for a full-on workout? According to the American College of Lifestyle Medicine, even short bursts of physical activity can help reduce stress. Think of gift shopping as a mini cardio session: park far away, power-walk those aisles, and sprint back to your car with the last-minute gifts! 🏃‍♂️💨 It’s basically CrossFit for the season, and you get extra points if you manage it with holiday music blaring. Feel free to throw in some parkour if you’re feeling spry.

Fun Fact: Dancing counts as exercise! So, if you find yourself at a holiday party, hit the dance floor and show off your “Cupid Shuffle” skills. Just remember to warn people that you’re “dancing like no one is watching” ahead of time. 💃🕺

3. Sleep Like a Baby (Or at Least a Tired Parent)

The National Sleep Foundation says that missing out on Zzzs is a straight shot to stress town. So, even though your holiday to-do list is as long as Santa’s, get some sleep! If visions of green bean casserole keep you awake, jot them down in a notebook to clear your mind. Your sugarplum dreams will thank you! 🌙💤

Sleep Tips:

  • Limit Screen Time: Try to avoid screens an hour before bed. Nothing says “holiday spirit” like avoiding the 600 unread emails glaring back at you.
  • Create a Cozy Space: A comfy pillow, soft lighting, and maybe a few holiday twinkle lights will make it a little easier to wind down—holiday vibes without the extra stress!

4. Chiropractic Care: Your Holiday Helper!

Let’s talk about the secret weapon in holiday stress management: chiropractic care! Chiropractic isn’t just for that kink in your neck you got while putting up lights. The University Pain and Spine Center states that spinal adjustments can help reduce muscle tension and improve range of motion. If you’re carrying stress like you’re lugging Santa’s sack, a quick trip to your chiropractor might be just what you need to feel back on track.

How Chiropractic Helps:

  • Reduces Muscle Tension: Nothing like a little adjustment to relieve the stress from carrying 30 lbs of groceries to make that perfect pie.
  • Improves Posture: Good posture makes everything feel better. A chiropractor can help keep you aligned, so you don’t feel Grinchy by New Year’s!

5. Laugh It Off!

They say laughter is the best medicine, and they’re not kidding! A study in the Current Research in Physiology found that laughter reduces stress hormones and boosts endorphins. This season, gather the family for a game night or a cheesy holiday movie marathon (Die Hard counts as a Christmas movie). Nothing like a good belly laugh to keep holiday stress at bay—grab your matching elf pajamas, but don’t look in the mirror too long. 🍪😂

Holiday Humor:

  • Why did the Christmas tree go to the barber? Because it needed to get a trim! 🎄✂️
  • Knock, knock. Who’s there? Santa Paws! Get ready, because holiday puns are about to sleigh!

6. Mindfulness and Gratitude

When holiday stress creeps up, it’s time to bring out the gratitude! According to a study in Positive Psychology, focusing on what you’re grateful for can actually reduce stress. So, when you’re stuck driving 25 in a 55 or dealing with last-minute shopping (Black Friday, eek!), take a second to think about the good stuff—like the fact that you found the perfect gift for your picky cousin who “doesn’t like anything.”

Gratitude Tips:

  • Keep a Gratitude Journal: Write down three things you’re grateful for each day. They can be big things, like family, or small things, like the person who saved you the last slice of pie.
  • Share Your Gratitude: Don’t keep it all in! Tell people what you appreciate about them, even if it’s just a “thanks” for holding the door. It might just make their day.

7. Stay Hydrated (And Not Just with Eggnog)

Hydration is key, folks! According to Analysis in Nutrition Research, dehydration can make you feel even more anxious and stressed. So, while you’re enjoying that festive eggnog, don’t forget some H2O. Pro tip: add a slice of lemon or berries for a flavor twist!

Hydration Tips:

  • Infuse Your Water: Make it fancy! A few slices of cucumber or a sprig of mint will make your hydration game feel extra festive. You can also freeze ice cubes with these bursts of flavor!
  • Set Reminders: Use your phone to remind you to take a sip. Holiday stress is no match for a well-hydrated body!

8. Plan Ahead (Or at Least Try!)

Finally, the easiest way to fight holiday stress is to plan a little ahead. An article in Positive Psychology found that planning can reduce stress by helping you stay in the moment. So, create a holiday calendar or to-do list, delegate some tasks, and feel the calm drift over you like snow on Christmas morning.

Planning Tips:

  • Make a List: There’s something incredibly satisfying about crossing things off a list. Even if it’s just “buy wrapping paper,” you’re making progress!
  • Delegate: Don’t be afraid to ask for help! Have your partner wrap the gifts or let the kids decorate cookies (with supervision, of course). Teamwork makes the dream work.

Happy Holidays from all of us at ChiroHealthUSA! 🎄💖 With these tips (and a good sense of humor), you can breeze through the holidays without turning into a festive ball of stress. And if you need a little help to keep the peace, remember that your chiropractor is only a call away. Cheers to a joyful, stress-free season!

by Susan Stamper

Sources:

Ackerman, C. E. (2022, July 11). The neuroscience of gratitude and how it affects anxiety & grief. Positive Psychology. https://positivepsychology.com/neuroscience-of-gratitude/ 

Akimbekov, N. S., & Razzaque, M. S. (2021). Laughter therapy: A humor-induced hormonal intervention to reduce stress and anxiety. Current Research in Physiology, 4, 135-138. https://doi.org/10.1016/j.crphys.2021.04.002

American College of Lifestyle Medicine. (2022). Lifestyle medicine and stress management. https://lifestylemedicine.org/wp-content/uploads/2022/08/ACLM-Article-LM-Stress-Management.pdf 

Chen, Q., Sun, Z., & Zhang, Y. (2021). The impact of stress on health: A review of the mechanisms and prevention strategies. Health Science Journal, 14(2), 132-142. https://pmc.ncbi.nlm.nih.gov/articles/PMC5579396/  

Cohen, S., & Wills, T. A. (2020). Stress, social support, and the buffering hypothesis. Psychological Bulletin, 98(2), 310-357. https://psycnet.apa.org/record/1986-01119-001  

Feldman, M., & Steinfeld, A. (2019). Stress and coping in children and adolescents. In Handbook of stress and health: A guide to research and practice (pp. 199-213). Elsevier. https://doi.org/10.1016/B978-0-12-814556-2.00011-7 

National Sleep Foundation. (2022). The stress-sleep connection. https://www.thensf.org/the-stress-sleep-connection/ 

UPMC New Jersey. (n.d.). Chiropractic care and mental health: Reducing stress and anxiety. UPMC New Jersey. https://upmcnj.com/chiropractic-care-and-mental-health-reducing-stress-and-anxiety/ 

Zessin, U., Dickhäuser, O., & Garbade, S. (2015). The relationship between self‐compassion and well‐being: A meta‐analysis. Journal of Clinical Psychology, 71(6), 1-17. https://iaap-journals.onlinelibrary.wiley.com/doi/10.1111/aphw.12051

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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

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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

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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

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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

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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

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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

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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

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Eat Your Way to Healthier Joints

Maybe it comes on without warning. You’re in the middle of a routine workout—and not a particularly strenuous one—when you feel a twinge in your elbow that proceeds to nag at you for weeks. 

Or you’re climbing the stairs at your apartment and…there it is again—that familiar ache in your knee.

Or perhaps you’ve been diagnosed with rheumatoid arthritis or another chronic condition, and you’d love to trade your constant pain for something so temporary or occasional as an elbow twinge or an achy knee.

If one or more of these scenarios sounds familiar, you already know a bit about joint pain. And though it may be of little comfort, you’re not alone. In a 2022 poll from the University of Michigan’s Institute for Healthcare Policy and Innovation, 70% of older adults reported currently experiencing joint pain.

There are a variety of treatments for joint pain depending on the type, cause, and severity. There’s one treatment, however, that many of us can choose to pursue regardless of those factors: better nutrition.

Go Mediterranean

If you’ve watched health segments on news shows or thumbed through nutrition articles while in a doctor’s office waiting room, there’s a decent chance you’ve at least heard of the Mediterranean diet. Often touted as being heart-healthy, it offers a bevy of nutritional benefits. The diet emphasizes fruits, vegetables, legumes, fish and other seafood, spices, whole grains, nuts, olive oil, and plant-based unsaturated fats.

But…Why?

One key reason the Mediterranean is so great for those suffering from joint pain is the anti-inflammatory properties of many of its component foods and spices. (We’ve talked about the anti-inflammatory benefits of spices before. Check out Spice Up Your Life! from a June 2022 post and The Upside of (Good) Home Remedies from a February 2023 post.)

You may notice some items not mentioned as part of the Mediterranean diet: alcohol; red meat; processed foods; and refined sugars, grains, and dairy. There’s a very good reason for that: these foods are known to increase inflammation. We’re not saying to never consume any of those things (that’s between you, your doctor, and your conscience); we’re just saying they’re likely not doing you any favors when it comes to your joint pain.

To put it succinctly: Excess inflammation is bad for your joints. Foods that fight excess inflammation can be good for your joints. So consume more of the things that reduce inflammation and less of the things that increase it.

In Conclusion…

Eating well is not some kind of cure-all magic bullet. (Wouldn’t it be great if all it took to relieve joint pain was to chug some olive oil and down a few joint-healthy foods?) It’s but one spoke on the “better joint health” wheel. That said, it’s an important one that, barring patient food allergies and the like, just about any doctor or chiropractor worth their salt would likely sign off on. If only all medical advice were so tasty!

by Brett Hearn

Sources:

Arthritis Foundation: Eat Right for Your Type of Arthritis

Arthritis Foundation: The Ultimate Arthritis Diet

Cleveland Clinic: 6 Foods to Eat for Healthy Joints

Harvard Health Publishing: An Anti-Inflammatory Diet May Be Good for Your Joints

Institute for Healthcare Policy and Innovation (U. of Michigan): Arthritis and Joint Pain