Do you know the difference between high glycemic foods and low glycemic foods? If you’ve ever felt light-headed or shaky (and very hungry) a few hours after eating certain foods, then you’ve experienced the “roller-coaster ride” of high glycemic foods. You’ve probably noticed that all foods don’t have this effect on you, and those that don’t are most likely low glycemic foods. The Glycemic Index or GI is a scale that ranks high-carbohydrate foods according to how much they raise your blood glucose levels after eating. The GI ranges from 0 to 100. Foods with a high GI are digested quickly and cause a significant spike in our blood sugar levels. This increase in blood sugar causes a corresponding increase in insulin to bring those sugar levels back down. Low glycemic foods have less of an impact on your body because they are digested and absorbed more slowly, so you need less insulin to control your blood sugar levels. When sugar and insulin aren’t spiking, you won’t get that light-headed or weak feeling. You just feel normal. There are many more advantages to choosing a low glycemic diet. Low glycemic foods are beneficial to our health because controlling blood sugar and insulin levels is one of the keys to reducing our risk of heart disease and diabetes. Low GI diets are also useful for controlling our appetite and aiding in weight loss. When our blood sugar levels are maintained relatively stable, our bodies perform better. A study from the Harvard School of Public Health demonstrated that high GI diets are strongly linked to an increase in the risk of Type II diabetes and heart disease. The World Health Organization recommends that people in developed countries eat as many low-GI foods as possible, to prevent heart disease, diabetes, and obesity. A hundred years ago, our foods simply took longer to digest. They came straight from the farm to our table, in its natural state, containing the original fiber and other natural components they were grown with. Modern food processing practices have stripped our food of many of its natural properties, making it easy to package and store, and extremely quick to digest. And the faster we digest the food, the quicker we get hungry again. This is the “roller coaster” that happens when we consume too many high GI foods. High glycemic index foods may give you a burst of energy, but this is followed by a “crash” as the insulin takes the blood sugar back down and you feel hungry again. To make things worse, these insulin spikes turn all that excess blood sugar into fat, which is usually stored right around the abdomen. On the other hand, when we consume low glycemic foods such as fruits, vegetables, legumes and whole grains, the rise in blood sugar is slower and more sustained over time. That means you feel fuller longer and are less tempted to eat again so soon. Our energy levels are maintained throughout the day, which not only provides health benefits but also makes us feel better, because we’re not on that up and down cycle from morning to night. If you would like to increase your consumption of low glycemic foods, here are some suggestions. Eat less of the following: • Avoid sugary snacks, especially those made with refined sugar. Not only are they high GI foods, they are mostly empty calories. • Many salad dressings are very high GI foods. • While potatoes are nutritious, especially with their skins intact, they are also very high GI foods. Eat more of the following: • Fruits and vegetables in their natural state, preferably organic. Many commercially grown fruits and vegetables have a higher sugar content than organic. Commercially grown foods also have added chemicals and pesticides. • Eat foods with lots of fiber, which tends to lower the glycemic index of everything you eat. • Choose breakfast cereals with whole grain barley, bran, and oats. Interestingly, the cooking method can affect the GI rating of a food. For example, boiled potatoes are rated an 81 on the glycemic index, while baked potatoes rate as 119 and mashed potatoes 104. However, rather than obsess about individual GI food ratings, remember that the most important goal is to have a low glycemic diet overall. #Whatarehighglycemicfoods #Whatarelowglycemicfoods #Whatistheglycemicindex #Bloodsugarlevelsandglycemicindex #Weightgainandtheglycemicindex

The answer to this question is not a simple one as many people tend to associate any type of neck pain with having whiplash. The first thing is to find out is whether or not you have whiplash. Is it Whiplash or a Pain in the Neck? Whiplash is defined as an injury to the neck, by moving the head forward and then backward in a rapid fashion that places strain on the neck muscles and ligaments. Whiplash is most common when the victim has been rear-ended, or hit from behind by another vehicle but can result from physical abuse (such as shaken baby syndrome) or contact sports. The symptoms of whiplash vary and are not limited to: • Restricted joint movement in spine or limbs • Displacement of spinal discs, also known as a herniation, which causes sharp pain down one or both arms; It also can create small tears in spinal tissue and damage the nervous system, which is followed by numbness, tingling and muscle weakness • Chronic pain in the neck area • Cognitive dysfunction that may include difficulty concentrating When to See a Physician If you have unrelated neck pain that persists for a period of time or you experience the following: • A shooting pain through one or both arms • Tingling or numb feeling in one or both arms or hands • Inability to touch chin to your chest You may want to schedule a full spinal evaluation with Dr Bonnie and your medical provider as they can diagnose an underlying problem. The Severity of Whiplash For some, neck pain resulting from an accident can be treated with ice and a light brace. Other times, it may disappear on its own or a person may find themselves feeling: • Pain in their jaw • Significant damage to ligaments, discs, nerves or joints • Difficulty swallowing • Nausea • Irritability or unable to concentrate If any of these symptoms persist, they should schedule an appointment so that x-ray as well as other tests may be performed to determine if there is an underlying problem. Seeing a Chiropractor for Whiplash The primary objective of the chiropractor is to use gentle manipulations that treat the spine and discs so that they are aligned properly. These manipulations are also designed to reduce muscle spasms and rebuild muscle strength with the aid of physical therapy. Dr Bonnie will first focus on reducing inflammation and check the neck, mid and low back. From there, the range of motion, disc injuries and muscle spasms will be examined. Other factors that will be noted are walking, posture and spinal alignment. A comprehensive exam provides an understanding of the individuals’ body mechanics. X-rays and /or magnetic resonance imaging (MRI) may be taken along with the patient medical history to determine whether they can be treated. If you or someone you know may have experienced any or all of symptom described, then you may want to share this information with them or give our office a call to make an appointment. #Whiplashsignsandsymptoms #Chiropracticcareandwhiplash

Carpal Tunnel Syndrome (CTS), named from the carpal bones in the wrist that form a tunnel around the nerve leading to the hand, is an injury usually caused by repetitive and forceful movements that result in swelling around the tendons and pinching of the median nerve, causing painful tingling, lack of muscle strength and control in the hand, and pain shooting from the hand up to the shoulder. CTS is a risk to most workers, such as those who work on the computer and also store and assembly line workers, who receive micro-traumas to their hands and wrists on a daily basis due to awkward positioning, forceful and repetitive movements, and stressful activity. The usual treatment for Carpal Tunnel Syndrome can extend to heavy medication and surgery, however there are alternative methods of treatment that can alleviate the symptoms and effects arising from CTS. Chiropractic treatment for CTS has been studied against conventional non-surgical medical treatment by Davis and was found to be effective. This offers an alternative to sufferers who are intolerant to ibuprofen, or those who simply wish to avoid treating with medication. The median nerve in the wrist, which when trapped causes Carpal Tunnel Syndrome, connects to the spinal cord through the openings in the bones in the areas around the lower neck. If these bones in the spinal cord lose their ordinary position or motion, this can cause problems in the wrists or fingers. Through chiropractic treatment, these bones can be reset to the correct position and can help to treat CTS. If Carpal Tunnel Syndrome is detected early, then surgery can be avoided, and chiropractic treatment is the leading method of non-surgical treatment. Chiropractic treatment usually involves various methods, with a combination of rest, ice, ultrasound, and electrical stimulation, including: • By chiropractic manipulation therapy of the elbow and upper spine, where the joint’s soft tissue undergoes manipulation • Nutritional supplements in the diet such as B6, a vitamin that has had long-term promotion in its treatment of CTS • Electro-acupuncture treatment; bracing, a technique that has had extensive success, by limiting extension and flexion in the hand, and with compression on the median nerve may encourage recovery and ease the swelling in the tendons • Exercises for the wrist and hand designed to encourage recovery • Reassessing the ergonomics of the work place to minimize stress the best way as possible. Recent studies, such as that by J. Burke, concluded that using manual therapy intervention such as soft tissue mobilization (STM) has been found to help improve the signs and symptoms of CTS, with improvements to nerve conduction latencies, wrist strength and motion. Carpal Tunnel Syndrome can become a serious health problem, and if left too long may require surgery. If it’s caught early, then chiropractic treatment is an effective, drug-free method to ease the symptoms and pains caused by CTS, and provide long-term relief from CTS. #Whatarethesignsandsymptomsofcarpaltunnels #Mediannerveandcarpaltunnelsymdrome #Chriopractictreatmentsandcarpaltunnelsyndrome

A growing number of families in the U.S.—both parents and children—are discovering the benefits of complementary and alternative medicine (CAM), including chiropractic care. The good news is that you’re never too young or too old to benefit from the types of therapies a skilled chiropractic physician can provide. Today’s state-licensed chiropractors generally have the training and experience to work with patients from early childhood through to advanced age. However, some practitioners also choose to focus on the unique needs of specific types of patients. Many chiropractors who specialize in pediatrics are members of the International Chiropractic Pediatric Association (ICPA) and have attended postgraduate courses that focus on the care of pregnant mothers, infants and children. The ICPA is a non-profit organization that was founded in 1986 by Larry Webster, DC. The association offers advanced training workshops and seminars for healthcare professionals, in addition to its chiropractic certification. It also has a referral service for parents and publishes a wide variety of materials designed to educate the general public about chiropractic medicine for children and adults. How Children May Benefit From Chiropractic Care As children enter school and begin interacting more with other kids in a different setting, they become susceptible to having their spine and nervous system compromised. From poor sitting posture in the classroom to heavy backpacks in the hallways and rough-housing on the playground, there are a variety of new health risks. Chiropractic care can help address these sorts of risks as well as others that may seem less obvious. For instance, there is evidence that chiropractic care may help prevent or relieve many common cold and allergy symptoms, including sneezing, coughing and itching or watery eyes. This is not to say that a visit to the chiropractor will “cure” the common cold or that the underlying illness will be eliminated, even temporarily. However, the research suggests that spinal manipulation and other therapies frequently used by the chiropractor may help to strengthen a child’s immune system over time. Treating Infants Chiropractic treatments are tailored to every child according to their specific circumstances, including their height and weight. There is no minimum age and even newborns may safely benefit. In fact, chiropractic care is encouraged for babies as a chiropractic physician may be able to detect spinal problems that could lead to colic, ear infection or asthma. Early detection may help prevent the development of these conditions and other complications while improving a young patient’s quality of life. Communicating with Members of Your Child’s Healthcare Team As both adults and children are turning to alternative medicine as a way to prevent or treat common ailments, there is an increasing need for patients (or their parents) to communicate effectively with members of an expanded healthcare team. In most cases, your child’s primary care doctor (usually a pediatrician, general practitioner or chiropractic physician) will play a key role in coordinating care. Remember that Dr Bonnie will always tell you when a particular condition may be outside her scope of practice and will refer you to other specialists as appropriate. Studies have shown that children who visit the chiropractor on a regular basis are likely to grow up with better posture and have fewer illnesses than their classmates. If you’d like to find out more about children and chiropractic care, please call our office today to make an appointment.

You’ve probably heard that trans fats are bad for you. You may even be looking for them on product labels. But what about all the foods that don’t have nutrition labels on them, such as French fries or doughnuts? When it comes to these foods, trans fats may be hiding in plain sight. That’s why it is important for you to have a basic understanding of where you are most likely to encounter them. By knowing a little more about trans fats, you can make more informed food choices. Trans fats, also known as trans fatty acids, come from the hydrogenation of polyunsaturated oils and are used in place of healthier oils in many foods. Say what? Unless you majored in chemistry, that probably makes zero sense to you, so allow me to explain. Naturally occurring vegetable oils – such as canola, sunflower, or corn oil – don’t contain any trans fats. People have to intentionally create trans fats. So if we know they are bad for our health, why do we do it? There are several reasons – all of which serve the needs of the food industry, not individuals. Trans fats: • Increase the shelf life of products • Make vegetable oils more suitable for repeat use in deep fryers • Decrease product refrigeration requirements • Are less expensive than butter or lard Have you ever noticed that butter is stocked in the refrigerated section of grocery stores, but packaged baked goods like muffins aren’t? Yet the muffins still resist spoiling. Why? It’s because the kinds of pure vegetable oils and butter we cook with at home are often substituted with trans fats when foods are prepared on a commercial scale. The trans fats come from adding hydrogen atoms (partially hydrogenating) to unsaturated fats. This process raises the melting point of the fat – so that it will be more solid at room temperature and won’t require refrigeration to hold its shape. Up until 2006, food manufacturers were not required to list trans fats on product labels. Now the FDA requires food manufacturers to list the presence of trans fats. And although the FDA did not set any limits on the amounts of trans fats that are allowed to be present in our foods, they did say that it should be “as low as possible. Experts believe that there are nearly 50,000 products on the market that contain trans fatty acids. While the term “trans fats” might not specifically appear on the nutrition label, you will see terms such as shortening and hydrogenated or partially hydrogenated oil. The closer to the top of the nutrition label these trans fats appear, the higher the percentage that are present. Consumer health groups have begun to pressure food manufacturers to remove trans fats from their products altogether. Some have gone so far as to file law suits demanding that a particular product be removed from the shelves unless trans fats are eliminated from the ingredients. While that battle is fought at the highest levels, individuals can take control of their own health by recognizing the types of food likely to contain high levels of trans fat. Stay on the lookout for trans fats in fried foods, in unrefrigerated baked goods and in snack foods such as cookies and crackers.

Whether they first see the phrase in print or hear it for the first time in a doctor’s office, “degenerative disc disease” is a term that many chronic back pain sufferers will encounter. It’s part of a brand new vocabulary that many patients learn as they try to understand their condition and navigate healthcare choices. But what does it really mean? Degenerative disc disease is not actually a disease at all. Rather, it refers to normal changes in your spinal discs that tend to occur naturally as your body ages. Spinal discs are the soft “separators” between your vertebrae that cushion the individual bones and give your spine its flexibility. Healthy ones are thick and soft. Unhealthy ones are thinner and more brittle. Over the years, these discs may gradually become less effective as the amount of fluid inside is reduced or cumulative wear and tear damages the discs and raises the risk of bulging, rupture or disintegration. The truth is that by the time we reach middle age, most of us already have degenerating discs, whether we’re experiencing any pain or not. And even with our best imaging technology, it can be very difficult to tell whether this degeneration is actually the source of a patient’s problems. So from a patient’s point of view, this bit of language—degenerative disc disease—can be both confusing and frustrating since it suggests a diagnosis but doesn’t usually come with a clear set of treatment options attached. In some ways, it may actually seem like a “catch-all diagnosis” or “un-diagnosis”. Can I Benefit From Chiropractic Care if I Have Degenerative Disc Disease? Sometimes patients who’ve been told they have degenerative disc disease wonder if chiropractic adjustments can still help them or if they’re safe. The answer to these questions depends on the patient’s individual circumstances, including whether the damaged discs are herniated or ruptured (bulging or broken) or have caused other conditions, such as osteoarthritis (a breakdown of the tissue that protects joints) or spinal stenosis (a narrowing of the channel within the spine that holds the spinal cord). Dr Bonnie is specially trained to diagnose the underlying causes of back pain and to recognize when specific types of treatment may be either ineffective or harmful in situations where patients have degenerative disc disease. Since they are often skilled in a wide range of conservative, non-surgical therapies, most chiropractors will recommend low-force, non-thrusting techniques in situations involving disc degeneration and related complications. They may also employ traditional spinal adjustments based upon the results of a careful evaluation of the patient. Dr Bonnie generally focuses on addressing back pain at its source as well as improving the spine’s stability and mobility. While there is no cure for degenerative disc disease, an effective treatment plan will usually combine manual therapies (such as manipulation or massage) with supervised exercise and/or nutritional programs and lifestyle changes designed to minimize its impact. If you’re wondering what chiropractic care could do for you or someone you care about, please call our office today to schedule a consultation.

The B group of vitamins is probably the most commonly misunderstood of the vitamins, simply because the B vitamins are several distinct vitamins lumped together. Additionally, the fact that the vitamins in this group are known by both letter, number and name is confusing to many people. Here is a quick list of the B vitamins found in the Vitamin B complex group. • B1 is also thiamin • B2 is also riboflavin • B3 is also niacin • B5 is also pantothenic acid • B6 is also pyridoxine • B7 is also biotin • B9 is also folic acid • B12 is also cobalamin You should note that there are four additional substances in the B complex group, though they are not known as vitamins. They are choline, lipoic acid, PABA and inositol. When you purchase B complex vitamins, these four will not be included. Furthermore, one or two of the recognized B vitamins may also be omitted. B5 and B7 are so widely available in food that most people get plenty of these vitamins even if they aren’t eating a healthy diet. There are gaps in the numbers of the B vitamins because our understanding of them has evolved over time. Initially there was only a single B vitamin. Later it was recognized that what had been referred to as a single vitamin, actually had many components. These component parts where numbered 1,2,3,4, etc. Even later it was determined that some of these components (such as B4) did not meet the criteria of being a vitamin and they were dropped. That’s how we ended up with 8 B-vitamins with non-sequential numbers. One thing that all the B vitamins share is that they are water soluble. Any excess vitamin B is not stored, but rather is excreted in the urine. That means that all the B vitamins need to be constantly replenished from our diets. B vitamins are found in whole unprocessed foods including grains, meats and vegetables. In general, the more processed that food is, the lower the content of all the B vitamins. A daily multi-vitamin is a great way to ensure that you are getting all the B complex Vitamins your body needs on a daily basis. One of the most commonly recognized uses of the B vitamins is an energy booster. Many popular energy drinks that claim a natural boost of energy without sugar or caffeine are high in B vitamin complex. There are too many components in the Vitamin B complex to discuss the health benefits, deficiencies and Recommended Daily Allowance for the whole group in a single article. Look for future articles about each of these important nutrients. If you have questions about your current nutrition and supplement plan, just ask. We are here to help! #WhatareBcomplexvitamine

The latest in performance footwear isn't on display at America's elite university track programs. Nor will you find it on the pitch at professional soccer games. You won't see it on the baseball diamond, basketball court or football field either. Why not? Because the most recent innovation in athletic shoes (at least among a small but growing community of hardcore running enthusiasts) is... not wearing any at all! The Reasons Behind the "Back to Basics" Movement For a majority of runners either considering or actively experimenting with barefoot running, it's not about trying to rediscover their inner caveman. Rather, these individuals are looking for ways to improve comfort, reduce wear and tear on their bodies and add years to their running lives. A 2009 bestselling book called “Born to Run”, written by Christopher McDougall, evangelizes barefoot running and ties many of our species' running-related maladies to the use of shoes. But does running barefoot actually solve the problem? And do the obvious risks outweigh the potential benefits? What Does Science Say About Running Barefoot? The idea is controversial among medical researchers and healthcare providers as well as among runners themselves. At the center of the debate is our understanding of the musculoskeletal system and the biomechanics of running, and it's fair to say that the evidence today doesn't point clearly in one direction or the other. In fact, the leading researchers on the topic at Harvard University’s Skeletal Biology Lab are careful to point out that none of the information they present is meant to answer questions about how people should run and whether running barefoot or with shoes is any more likely to cause(or prevent) any particular type of injury. So if you're thinking about adopting the barefoot running lifestyle yourself, it's worth considering a handful of points about which there seems to be some general agreement: 1. We run much differently when we wear shoes. For example, long-time shoe wearers (that's most Americans) tend to take longer strides and land further back on the foot, producing a harder heel strike that would be uncomfortable or painful without shoes. Shoe wearers also generally lean forward more. By contrast, experienced barefoot runners are far more likely to have a forefoot or mid-foot strike and will tend to run in a more upright position. 2. The differences in running style mean that impacts and stresses are distributed and absorbed differently by the body. Research suggests that the hard heel strike creates a higher-frequency impact that tends to move upward through a runner's bones, while the lower-frequency impact of landing on the forefoot travels through the muscles and soft tissue. 3. The fact that most Americans wear shoes from an early age means that our bodies adapt to it. And we probably adapt in a couple of different ways. Not only do we learn to move differently when we have shoes to absorb the impact and protect us from cuts and scrapes, we also strengthen (or weaken) different parts of our bodies in the process. If you’ve “grown up” running in modern athletic shoes (which enable long strides and hard heel strikes), it’s unlikely that your feet and calves have the same muscle strength as a those of an experienced barefoot runner. It’s also unlikely that you have the same sorts of calluses. 4. Just because we’ve walked and run in shoes for most of our lives doesn't mean we can't do something different, but it does mean that we should be smart about making a change. The last thing you want to do is to inadvertently increase the risk of some types of injury in the course of trying to prevent others (upping the odds of sprains, strains and tendonitis to reduce the likelihood of stress fractures, for instance). It takes time for a runner to adjust his or her form and for the body to make its own adjustments. For this reason, it’s important to make a gradual change and pay close attention to your running technique. Your own body will provide some feedback on your progress, but education and common sense should play a central role in helping you set appropriate goals and expectations. 5. Whether you choose to run in shoes or to run barefoot, good form matters. And it matters a lot. Countless coaches and trainers have gone on the record saying that bad form contributes to more running-related injuries than any other single factor. Dr. Daniel Lieberman recently provided a wonderful quote to Gretchen Reynolds of the New York Times: “Humans may have been built to run barefoot, but we did not evolve to run barefoot with bad form.” If you're a runner looking for a healthier approach--especially if you are experiencing pain or have a history of injury, Dr Bonnie can help! As experts in diagnosing, treating (and, even better, preventing) muscular and skeletal problems, chiropractors use a variety of proven techniques to relieve pain, promote healing and improve performance. Best of all, they can help keep you running at your best! Call our office today to make an appointment. #Runningbarefootandthescience #Goodformandrunning #Chiropracticadjustmentsforrunners

During the winter months, the phone rings constantly with people who have “the flu”. Except…they don’t. Do you know the difference between having a cold and having the flu? The common cold (and boy is it common) develops gradually over several days and can start with a scratchy throat, sneezing and sniffles leading to congestion. Any fever present is mild (in adults). Coughing is generally hacking and can be moist due to congestion. On the other hand, influenza often starts rather suddenly with fever (usually greater than 101 degrees F and lasting 3-4 days), headache and all over body aches (myalgia). People with the flu are often exhausted or fatigued. Coughing is usually dry and hacking and can last days or weeks after all other flu symptoms have passed. Influenza or “the flu” is more of a systemic illness, meaning it affects your entire body, whereas a cold generally just affects the upper body. You can sometimes get a stuffy nose, sneezing and sore throat with the flu, but it’s much more common with colds. The flu is more serious because it can lead to other problems, like pneumonia in susceptible adults and young children. Influenza is caused by a virus. In general, viral illnesses will run their course without a trip to the doctor. Antibiotics don't work against viruses, so all your doctor can recommend to help you are pain medications, cough suppressants or an anti-pyretic (fever reducers). All of these are available without a prescription from your local drug store to help you deal with flu symptoms. If you are suffering from cold or flu symptoms, you should also schedule a visit to your chiropractor. Chiropractic care doesn’t treat the virus directly, but rather boosts your body’s ability to fight the invaders. That’s why regular chiropractic care can reduce the frequency with which you get sick. When your body’s immune system is in peak condition, it can fight off minor intruders with ease. If you would like to learn more about how chiropractic treatments can boost your immune system, contact us here. #Coldorflu

Fibromyalgia is one of today's most common chronic pain conditions. According to the American College of Rheumatology, around 1 in 50 Americans currently suffer from fibromyalgia. Unfortunately, the condition is difficult to diagnose, and, being chronic in nature, can linger for several months or even years. Fibromyalgia typically causes pain throughout the body and creates areas so tender that the slightest pressure hurts. Patients diagnosed with the condition have both traditional and alternative treatment options available to them. Traditional approaches to managing the pain and treating fibromyalgia are anti-inflammatory prescriptions, sleep medications, and muscle relaxers. Patients frequently choose natural remedies instead of or in addition to traditional medication, such as vitamin therapy, acupuncture, and meditation. One of the most common treatments is chiropractic care. The main ways chiropractic care benefits those who suffer from fibromyalgia are: Reduces pain levels The most difficult issue to deal with for fibromyalgia sufferers is the constant pain, which often affects the entire body for weeks or months at a stretch. Although these patients initially seek care for the pain they’re experiencing, they soon realize that chiropractic also helps restore overall health and aids the body in self-healing. By adjusting the spine to improve alignment, as well as incorporating some form of soft tissue work, Dr Bonnie can assist fibromyalgia patients in minimizing their painful pressure points. Many who suffer with this condition look for relief with chiropractic treatment options, and experience a decrease in the tender spots. Increases range of motion Dr Bonnie is also able to adjust the body's joints and help loosen them. For fibromyalgia patients, this can sometimes increase their range of motion and allow them to move more easily. Sometimes it will take several treatments to see significant results, so it's important to note that chiropractic treatment of fibromyalgia takes a commitment from the patient. The effects, however, are well worth the time invested. Boosts sleep quality A common by-product of the pain associated from fibromyalgia is lack of sleep. As anyone knows, being unable to snag several hours of sleep can leave you feeling tired, foggy, and irritable. By working with Dr Bonnie to loosen their joints and manage their tender points, patients suffering from this condition can enjoy a deeper sleep, and stay asleep longer. Complements other treatments Sometimes medicines counteract with each other, or mix together and cause side effects. A big advantage of chiropractic care is it can be utilized in tandem with medications or other remedies, whether traditional or natural. An individual who is diagnosed with this condition should speak to his or her chiropractor about the various ways to treat it, and remember that there is not a one-stop solution. A treatment regimen should be built on a case-by-case basis tailored to the specific needs of that patient. Empowers the patient Individuals who must cope with painful, chronic illnesses can become exasperated with treatment options, and feel as if they have no control over their situations. Unfortunately, these feelings can bring on stress and depression, which only works against getting better. By working with a chiropractor, patients can feel more in charge of their pain management and more optimistic in their recovery. People who are diagnosed with fibromyalgia need to understand that there are options available to them for pain management, and they may decide to try more than one at a time. Chiropractic care is a valuable tool to treat the symptoms of fibromyalgia, and patients who will commit will see the benefits of less pain, greater mobility, and better sleep. And, perhaps the best benefit of all, they can take control of their circumstances and be a vital part of managing their personal well-being. If you or a loved one are suffering from fibromyalgia, don’t do it alone. Dr Bonnie has a passion for helping sick people get well. Contact us today to schedule an appointment. #Fibromyalgiaandpainlevels #Firbomyalgiaandchiropracticcare

While back pain is a known and widely-studied issue in adults, its prevalence in school-aged children has received comparatively little scientific attention. Elementary, middle, and high school students must often carry backpacks that weigh enough to cause chronic back pain, poor posture, and even decreased lung volume. Recently, several studies reveal the truths behind childhood back pain and ways to mitigate it. Are Backpacks Too Heavy for Kids? Recent research supports that children carrying backpack loads of more than ten percent of their body-weight have a greater risk of developing back pain and related issues. An international study found that an alarmingly large proportion of school-aged children in Australia, France, Italy, and the United States regularly carried backpacks weighing more than the 10% threshold. In another study involving a sample of 1540 metropolitan school-aged children, over a third of the children surveyed reported back pain. In addition to carrying heavy backpacks, female students and those diagnosed with scoliosis had a greater association with back pain. Children with access to lockers reported less pain. The number of straps on the backpack had little impact on the respondents' answers. Children also reported limited physical activity due to back pain, and some took medication to relieve the pain. Girls who carried purses in addition to wearing a backpack reported significantly greater back pain. Adolescents with back pain spent more time watching television than their peers. Over 80% of those surveyed believed that carrying a heavy backpack caused their back pain. Proper Backpack Carrying Techniques The studies revealed several factors that may help reduce back pain in school-aged children. The best way to prevent back pain is to avoid carrying heavy loads. Children should take advantage of locker breaks and only carry items necessary for a couple of classes at a time. When lifting a backpack, children should crouch down and bend their knees rather than curve the spine. While not conclusive, research also supports that carrying the weight differently, e.g., by hand rather than by backpack, may help prevent or reduce back pain. The American Occupational Therapy Association and the American Chiropractic Association offer these additional safe backpack etiquette tips *Children should avoid carrying over 10% of their body-weight in their backpack. For example, an 8th-grader weighing 120 lbs. should carry no more than 12 lbs. *Place the heaviest objects at the back of the pack. *Make sure the items fit as snugly as possible to minimize back pain due to shifting weight. *Adjust the shoulder straps so they fit snugly over your child's shoulders and the backpack doesn't drag your child backward. The bottom of the pack should be less than four inches below your child's waist. *Children should avoid carrying backpacks slung over one shoulder, as it can cause spinal pain and general discomfort. *Encourage your child to carry only necessary items in their backpack. Additional items can be carried in hand. *Look for backpacks with helpful features such as multiple compartments for even weight distribution, padded straps to protect the shoulders and neck, and waist belt. *If your child's school allows, consider a roller pack, which rolls across the floor like a suitcase. *If problems continue, talk to your child's teacher or principal about implementing paperback textbooks, lighter materials, or digital versions. Chiropractic Care Can Help If your child continues to experience back pain, you can contact Dr. Bonnie. Chiropractic care benefits many adults with spinal discomfort, and she will provide tailored treatments for children. Dr Bonnie can also recommend safe exercises to improve back strength, and additional advice on proper nutrition to build strong bones and joints, healthy posture, and more. If your child is experiencing back pain from carrying a backpack, gives us a call. We’re here to help! To learn more about the benefits of chiropractic care and more about our office, click here. #Backpacksandbackpaininkids #Howtocarrybackpackscorrectly #Chiropracticcareandbackpacks

It's no big secret that exercise is good for you. Many articles and books have been written and studies completed on the subject of physical fitness. However, lately it's been discussed as to whether that five-mile run or spin class is enough. Is our work environment undoing any positive effort we put into staying healthy? The short answer is YES. Human bodies were not built to sit for long periods of time. Our twenty-first century workplace; working behind a desk, typing on the computer, endless video conferences, unfortunately stacks against us to keep us sitting for long hours at a time and not our feet. There are four harmful results on a person's body that stem from sitting at work. Sitting for many hours each day takes a toll on our backs. Working at a desk for many hours a day causes employees to stay in one position for an extended length of time. This puts a great deal of pressure on their backs. Over time, painful back problems can develop and, if left untreated, continue to worsen. Sitting also takes a toll on our waistline. Obesity is at an all-time high in the United States, and at least a good chunk of the reason is our sedentary lifestyle. Sitting for a long period (8 or more hours a day) decreases our metabolism, causing us to burn fewer calories. The time at our desks can end up packing on the pounds, Sitting can increase the chance of developing a life-threatening disease. Studies show individuals with sedentary jobs have more health problems than their active counterparts. Cardiovascular disease and Type 2 diabetes are both examples of health issues that arise more often in people who regularly sit down most of the day. Sitting can cause premature death. This may sound melodramatic, but it's true. As we talked about above, sitting for prolonged periods of time puts you at greater risk of diseases that may end up killing you. A study published in the Archives of Internal Medicine, found people who sat for over 11 hours a day had a 40% greater risk of dying within three years from any cause than people who sat less than 4 hours a day. So, what should a sedentary office person do to improve their health and decrease the risk many hours of daily sitting causes? Get on your feet! Schedule times during the day to stand up and walk around. If you can't remember to do it, add an alarm on your cell phone. Even a couple minutes on your feet every hour will help balance prolonged sitting. Learn to sit correctly. If you must sit, make certain your chair isn't causing more damage. Select a chair that is height and angle adjustable. The seat should support your lower body, and the back should fit the curves of your spine. Special bonus points go to chairs with lumbar support and that rock. Visit Dr Bonnie. Back problems brought on by a job behind a desk are not going to magically go away, and can get worse over time. Make a chiropractor appointment, get examined, and work to correct the issue. Invest in a standing desk. A growing trend is to turn a sitting job into a standing job. Desks that are taller have the ability to keep you on your feet longer, which will provide many health benefits in the long run. Good health is one of our greatest assets, and it pays to protect it. By understanding the risks of a sedentary working environment, we can be proactive in increasing activity and promoting our individual fitness. If you or a loved one needs more insight on how Dr Bonnie can guide you toward a healthier lifestyle, give us a call. We’re here to help! #Thelongtermaffectsofsittingatwork #Whatyoucandotodecreaselonghoursofsitting