More people are working from home than ever before. While there are definitely some advantages that come from such an arrangement, there are also some challenges. One of those challenges is maintaining good posture. Your workplace likely had a variety of measures in place to encourage good posture and reduce strain at your desk and workstation, but most people don't have the same resources at home. Here are a few ways you can help your posture and your overall health while working from home. Working from Home? Simple Ways to Protect Your Posture 1. Stretching There are numerous muscles and soft tissues supporting the spine, head and your entire skeletal system. Those muscles can become tight and tense as you spend time at your desk. If they become tight enough, they can pull your spine out of alignment and leave you feeling worse for wear. Fortunately, you can do some occasional stretches to help relieve some of the tension. A quick search online will show you numerous stretches, but a few you can consider include: Child's Pose. Begin on hands and knees. Push your hips back over your calves and stretch your arms out in front of your body. Relax your head on the ground and take five to ten deep breaths. Standing Forward Fold. Stand with feet hip-width apart. Bend your knees and exhale as you fold forward at the hips. Bend your elbows and grasp each elbow with a hand. Pull your shoulders up to lengthen your neck. Relax here and breathe deeply five to ten times. 2. Use a standup desk. If you have one available or can construct one, a standup desk can do a lot to help you maintain good posture. Standing is not only good for your overall health, but it also makes it easier to keep your spine aligned. You already know how to stand straight, which is generally an improvement over the slouch that tends to develop at your desk. If you don't have access to a standing desk, at least get up every half hour or so and walk around for a few minutes. The walking and standing will help to reset your spinal alignment. 3. Eat a healthy diet. It may seem weird to focus on your diet when considering postural correction, but you'd be surprised just how much of an impact your diet has on your spinal health. Proper nutrition that includes plenty of fruits and vegetables, whole grains and lean proteins are necessary to rebuild your joints as they wear down each day through use. It helps increase circulation as well. Your back will be healthier if you eat a nutritious diet. 4. Stay hydrated. Sufficient hydration is necessary to get nutrition to your discs and to keep them hydrated. They need to be hydrated to provide the cushioning necessary to protect your spine and keep you mobile. You can get hydration from most liquids, but your best bet is still water. Try to drink water regularly throughout the day to stay hydrated. You may find it easier to get your water in if you purchase a reusable water bottle and keep it with you as you go about your day to day tasks. Contact Us to Learn More About Posture and Spinal Health You deserve a healthy spine. We are here to help you get what you deserve. Contact our office or click here to learn more about how we can help you with postural issues and other joint issues through chiropractic care. We look forward to hearing from you!

Good spine health is a component to overall health. Chiropractic adjustments make it possible to keep your spine in alignment, allowing you to have the mobility you need without excess pain. Walking is an excellent way to strengthen the muscles that support your spine. Your circulation will improve, bring nutrient dense blood to your muscles and tissues. Walking is an easy way to take care of your spine health and keep yourself moving. It is a practical exercise that you can do just about anywhere, making it possible to commit to a daily walking routine. Decrease Your Pain Pain can make it difficult to move about, causing you to avoid walking for exercise. While chiropractic adjustments can reduce your pain by optimizing your spine alignment, walking can also help reduce your pain. Muscles get tight from lack of use, and walking gives your body a chance to stretch out. Even when your body is sore while walking, it is going to help your overall health. When you have pain that doesn't seem to go away from rest, try going for a short walk to see if that helps. Talk with a chiropractor about your options when it comes to pain relief and your mobility. Improve Circulation and Tissue Health Poor circulation can lead to a number of health problems. When you want to improve your health, a daily walk is going to be beneficial. You don't have to move fast to receive the health benefits you get from going for a walk. If you have high blood pressure, or problems with circulation in your legs, a walk can help improve your blood pressure and circulation. Pain can occur when you have tight, stagnant muscles. Walking brings blood flow to the area and heals the tissue as you are walking. It doesn't matter what your current level of health is, you can go for some type of walk. Even a short walk around the block will help get you started on a journey of better health. Stay in Alignment When your spine muscles are strong, your back is better able to stay in alignment. Walking improves your muscles strength and gives your body the tools you need to heal naturally. Visiting a chiropractor will get your spine properly aligned but walking on a consistent basis will help keep your back in alignment. When your spine is aligned, you have less pain, and your mobility should improve. Walking has a range of health benefits. When you get chiropractic adjustments, this only increases your ability to walk for longer periods of time. When you are ready to improve your health, it's time to plan a walking routine to get you on a better path to health. Improve your circulation, keep your spine in alignment, and decrease your pain with daily walks. No matter how you get started, a small walk every day will help you feel better overall. If you are struggling with pain as you try to walk, give us a call and we’ll be happy to help.

If you are looking for a way to lose weight while also enjoying several other health benefits, then you might have heard about something called intermittent fasting. Traditional diets might feel restrictive but intermittent fasting provides an effective alternative to weight management. One of the biggest problems people face when it comes to weight management involves eating too much. If this sounds like you, then you might want to explore intermittent fasting. There are a few major benefits that you can expect to enjoy when you give intermittent fasting a try. Prevent Type Two Diabetes One of the biggest benefits of intermittent fasting is that you can prevent the development of Type 2 Diabetes. Type 2 Diabetes develops when your body develops a resistance to insulin. As a result, your body can no longer adequately regulate its insulin levels. With intermittent fasting, your body maintains its sensitivity to insulin. As a result, you will reduce your chances of developing Type 2 Diabetes. Reduce Heart Disease Risk One of the most prominent issues with a traditional diet is the amount of sugar that people consume. While sugar is a major driving factor when it comes to Type 2 Diabetes, it also plays a major role in the development of heart disease. When you decide to give intermittent fasting a try, your body will reset itself and burn fat as an energy source. When you reduce your fat content, you reduce your chances of the development of heart disease. You Will Feel Less Hungry If you notice that you are feeling hungry, the culprit is Ghrelin, which is also known as the hunger hormone. When you decide to give intermittent fasting a try, you will normalize your levels of the hunger hormone. Because of this, most people do not view intermittent fasting as a restrictive diet because you simply do not feel hungry. As a result, many people find intermittent fasting to be an easier diet to handle. Promote the Production of Human Growth Hormone (HGH) Research has shown that fasting can raise the levels of human growth hormone. In some cases, HGH levels might increase by more than 2,000 percent! HGH levels are important because they drive fitness, health, and other benefits. In some cases, HGH can even slow the aging process. Furthermore, HGH can also encourage the body to burn fat. This explains why intermittent fasting can lead to rapid weight loss. Reduce Oxidative Stress Finally, intermittent fasting can also reduce the amount of oxidative stress on the body. When you fast, you reduce the accumulation of free oxygen radicals in the body. Free radicals drive inflammation and can lead to structural damage. This is one of the reasons why people who eat poor diets might end up feeling sore and uncomfortable. With intermittent fasting, your body will not produce as many free radicals. This can preserve your cells, proteins, lipids, and even your DNA. As a result, you feel happier, more comfortable, and reduce your chances of developing serious diseases.

Many of us know that maintaining one's health should be a top priority. However, we're all human, get busy with life and tend to slack on the things that keep us healthy when life gets crazy. Unfortunately, though, this can cause even more issues, especially during stressful times. That's why it's important to regroup every once in awhile and remember that staying healthy isn't too difficult if you focus on the basics. Let's look at a few of these basics and walk you through how to maintain your health during stressful times. The Role of Diet and Hydration There are research studies that have found a correlation between vitamin deficiencies and health concerns. Therefore, skipping meals, overloading sweets, and poor appetite can also make it more likely that people will develop health issues. Some of the most common vitamin deficiencies include deficiencies in folate, vitamin B6, and vitamin B12. Some of the tip for maintaining a healthy diet include: * Try to eat three meals per day, including breakfast * Keep the body hydrated with six to eight glasses of water per day * Include leafy greens on a daily basis for folic acid * Consult a trained health professional before adding health supplements It is important for everyone to think carefully about their diet, as this can play a role in someone's overall health. Dietary supplements should only be used with the guidance of trained health professionals like your local chiropractor to avoid overdoses and toxicity issues. The Importance of Exercise The fact is that people cannot ignore their bodies and still expect to feel good. Time that is invested in physical health is a wise investment. A good goal is to exercise for about 30 minutes per day, five days per week; however, every little bit helps! Some of the tips for getting started with an exercise routine include: * Pick something fun so it doesn't feel like a chore * Walking is a common first choice because it doesn't require any added equipment and is low impact * Think about teaming up with others to avoid isolation, as this will help mental health Exercise releases endorphins, which makes people feel happy! Think about using a variety of exercises to keep exercise feeling new and exciting! Sufficient Sleep is a Must There are millions of people across the country who do not get enough sleep. Some people have trouble falling asleep at night. Other people might have issues staying asleep. In order to improve sleep, a few important tips include: * Try to go to sleep and get up at the same time every day to build a strong circadian rhythm * Avoid blue light from screens such as phones and computers 1-2 hours before bed * Do not drink caffeine in the afternoon or evening * While alcohol might make people tired at first, it will wake people up at night, so try to avoid this as well Following these sleep hygiene tips can help people feel more rested when they wake up in the morning. This can go a long way toward improving both people's mental as well as physical health. The Role of Chiropractic Care Finally, chiropractic care should be at the foundation of helping you manage your overall health. Your local chiropractor knows how to take a well-rounded approach to everyone's well-being. Think of your local chiropractor as a wellness specialist who uses chiropractic spinal adjustments to make sure the nervous system is running unhindered. This is accomplished by making sure the body's bones, joints, and ligaments are aligned properly. This can improve blood flow, control nerve signals, and improve someone's overall physical health. All of this can provide a boost to someone's mental health, too, particularly during these stressful times. If you would like to learn more about how chiropractic care can help you, contact us at 206.824.5521 or click here.

Your hips and legs support your entire body. They provide stability, strength, mobility, and flexibility. Misalignment or subluxation of the spine can cause both hip and leg pain by irritating the nerves and creating muscle spasms. As these areas of the body receive nearly continuous usage, they can suffer a great deal of stress. In fact, hip pain may be mistaken for back pain, due to the connections between the pelvis and the spine. A chiropractor is likely to be able to treat your hip pain if it is the result of a misalignment in your spine. The thighbone (or femur) connects with the hipbone (pelvis) in a ball and socket joint. There is a cushion of cartilage between the bones that helps prevent wear. However, eventually, the cartilage itself wears down, which can lead to swelling and pain. Arthritis is a typical result. Pain can also occur due to sprains or fractures, which usually only happen to older people who have osteoporosis. Sprains and fractures result in limited mobility, stiffness, and swelling. Another common cause of hip pain is sitting for long periods of time, as well as poor posture. Sitting and posture problems can lead to a slipped intervertebral disc or leakage of the contents of the disc through small cracks, resulting in pressure on the tissues. This usually leads to pain in the hips and legs. Sciatica can occur when the disc presses against the spinal nerve and can lead to weakness and numbness in the legs. In severe cases, surgery is required to remove the leaked disc material and relieve the pressure. Chiropractors can treat some kinds of hip pain without surgery or medications. They cannot reverse age-related arthritis, but they can help slow the progress of the disease and delay possible surgeries. The first thing Dr. Bonnie will do is determine the reasons for your hip pain, because some conditions, such as fractures or metastatic disease, will need to be referred to another kind of health care professional. Most other kinds of hip pain can be treated through manipulations and spinal adjustments. In addition to adjustments, she will recommend appropriate exercises to help rehabilitate the hip joints, pelvis, and lower back to help stabilize the misaligned components. She will also work with you on posture, work habits (such as sitting posture and ergonomic office furniture), and perhaps even diet to resolve the root causes of your hip pain.

The benefits of drinking green tea have been understood for centuries since it was first discovered in China approximately 4700 years ago. According to legend, the Chinese Emperor Shen Nong, who was an herbalist as well, discovered tea when the leaves from twigs that were being used for a fire flew up and landed in a pot of boiling water. Shen Nong, an avid researcher, extensively tested the concoction and found tea to be the antidote to more than 70 different poisonous herbs. In addition, he believed it was useful for treating other ailments such as bladder problems, tumors, lethargy, and abscesses. As Japan and China top the list of countries with the highest life expectancy (82.6 and 82.2 years, respectively), and are also the highest in green tea consumption, there may be some truth to the beverage’s benefits. Both green and black tea come from the leaves of the same plant (Camellia sinensis), however, green tea is very minimally processed, while black tea is made through a fermenting of the leaves. Due to the minimal processing involved, green tea retains more of the healthy antioxidant polyphenols. The antioxidants particular to tea are called catechins, which are thought to be the main source of green tea’s health benefits. According to an article in Harvard Women’s Health Watch, catechins are better at stopping oxidative damage to cells from free radicals than both vitamin C and vitamin E, and several studies have found a link between the consumption of green tea and a reduced rate of cancer and heart disease. It has been found to be particularly effective against cancer of the bladder, breast, ovary, pancreas, lung, colon, prostate, skin, and esophagus. In addition, green tea has been found to lower LDL (bad) cholesterol, raise HDL (good) cholesterol and improve the function of the arteries. Drinking green tea has also been shown to have a protective effect against stroke, osteoporosis, periodontal disease, and reduces the incidence of bacterial and viral infections. It helps control blood sugar levels, reducing your chance of contracting diabetes, and reduces the inflammation associated with Inflammatory Bowel Disease. It also helps to boost metabolism, helping to burn fat. A study in the European Journal of Clinical Nutrition in 2006 reported that drinking green tea was even more beneficial than drinking water, as the tea provides not only hydration on a level with that of water, but it also contains healthy polyphenols. Another 2006 study in the Journal of the American Medical Association found that drinking green tea reduces the risk of death from all causes, which is not the case with black tea. Drinking an average of three cups of green tea per day (as they do in Japan and China) confers the greatest amount of health benefits, providing you with 240-320 mg of polyphenols. Using one teaspoon per 5 oz. cup, pour water that is hot, but less than boiling, over the leaves and let it steep for two to three minutes. Using water that is too hot will make the tea taste bitter and astringent. The thousands of studies on the positive effects of drinking green tea amount to a substantial body of literature in favor of giving it a try.

The history of chiropractic dates all the way back to 1895 when Daniel David (DD) Palmer, founder of chiropractic, did his first spinal adjustment on a janitor and restoring his hearing in the process. Palmer moved from what is now Ontario, Canada to the United States in 1865 and started practicing magnetic healing and other natural health practices in Davenport, Iowa in 1880. His interest in a more organic, less invasive approach to healing opened the door for the natural, whole-body wellness that chiropractic provides. In 1895, Palmer encountered a janitor who claimed that he had lost his hearing when he moved and heard a pop in his back. Upon inspection, Palmer noted that the janitor had a vertebra out of place. He had the man lie on the floor, face down, while he manipulated the man’s spine, gently coaxing it into alignment. The next day the janitor claimed that he could hear again. Two years later, after extensive research and development of the practice of what he called chiropractic, he opened the Palmer School of Cure where he began teaching others his techniques. After that first adjustment, word spread, and this new, mysterious practice piqued the interest of the public, many who became students, including Palmer’s own son, Bartlett Joshua. Quite a few early students were practitioners of the healing arts of osteopathy and medicine. The school is still operational today as the Palmer School of Chiropractic. The first state to create laws licensing chiropractors was Kansas in 1913. By 1931, 39 states were on board, giving legal recognition to chiropractors. The last state was Louisiana in 1974. There are more than 95,000 active chiropractic licenses in the United States (as of 2018). Several U.S. territories, including the U.S. Virgin Islands and Puerto Rico officially recognize the practice as a legitimate health care profession. Switzerland, Japan, Australia, Great Britain, Mexico, and Canada, as well as other countries, also recognize chiropractic and have created laws to regulate it. Over the years, chiropractic has evolved and grown beyond the sole use of spinal adjustments as treatment. Other treatments and philosophies have been developed and introduced. Chiropractic research was initiated in 1975 at a conference hosted by the National Institutes of Health. Over the years, chiropractic was not met with much acceptance by many medical associations - initially anyway. Eventually, many have come on board once they have seen the research of chiropractic’s benefits. In 1987, the American Medical Association filed and lost an antitrust case against chiropractic. Until that time, the AMA had been boycotting the practice. That ended when they lost their case. Chiropractic successfully changed the landscape of health care and health care practitioners. By providing a whole-body approach, it has been used to treat a variety of conditions from back pain to knee injuries to colic in infants. Research backing it as a legitimate medical practice is steadily mounting. Chiropractic is proving to be beneficial for a wide variety of health ailments that extend far beyond a painful back. As chiropractic continues to develop and grow, even more doors are opened, allowing the practice to grow and evolve. Every year researchers are finding more uses for chiropractic treatment and discovering just how beneficial it can be for a myriad of health conditions. As fast as it has grown since its discovery, it is easy to envision continued, rapid advancement in the years to come. To learn more about how chiropractic care can help you, please visit our Contact Us.lying

Inflammation can occur in many areas of the body. Besides arthritis, inflammation is linked to heart disease, stroke, asthma, gout, and certain cancers. Besides maintaining a healthy body weight and engaging in regular exercise there are many foods and drinks that can help you to prevent inflammation. Asthma: When irritants set off an asthma attack, the body defends itself by releasing chemicals to combat the attack. The body also releases free radical oxygen molecules which can worsen inflammation. By controlling inflammation it is believed that asthma can be better controlled. Gary E. Hatch, PhD, a research pharmacologist states: “We know an asthma attack is inflammatory and produces a lot of oxygen radicals so antioxidants should help to control attacks.” As well as Vitamin C, research from Harvard University has indicated that Vitamin E appears to aid asthma sufferers. Selenium, a trace mineral found in Brazil nuts is also recommended for asthma sufferers and 1 Brazil nut per day will deliver 120 micrograms of selenium, which is more than the recommended Daily Value (DV) of 70 micrograms. Research recommends 200 milligrams per day of Vitamin C. Further research indicated that more Vitamin D in a person’s diet showed a 47% less likelihood of a person having asthma. Cherries and Gout? Gout is a form of inflammatory arthritis and is usually extremely painful. It is caused by a high level of uric acid crystals in the blood. Several studies have found that eating cherries or drinking cherry juice appears to lower the level of risk for gout. People who have regular gout attacks are usually recommended to avoid eating red meat, organ meat, and drinking red wine. Chlorophyll is also recommended as a prevention against gout since it alkalizes the blood. Heart Health: Inflammation in the body can have many negative results for our heart and vascular systems. Eating processed “fast” foods and baked goods introduce omega-6 fatty acids into our bodies that increase inflammation. This causes problems with heart disease, obesity, To counteract the omega-6 we need to take in more omega-3 fatty acid. Several research studies show that eating fatty fish, rich in omega-3 cuts back on the production of inflammatory compounds in our bodies leading to heart disease. Studies have also been found that omega-3 can prevent blood clotting and appears to raise levels of HDL (good) cholesterol to keep plaque from building up in the arteries. A Harvard School of Public Health study found that people eating fish twice a week compared to people who ate little or no fish resulted in a significant difference in a lower mortality rate for those adding fish to their diet on a regular basis. Flaxseed is also high in omega-3 fatty acids that raise HDL cholesterol and reduces inflammation while lowering LDL (bad) cholesterol levels. Flax-seeds contain a compound called lignans, antioxidants which have been linked with a lower risk of heart disease. Olive Oil: Extra-virgin olive oil is recommended as it is made from the first pressing of olives and contains a high content of antioxidant polyphenols. Not only is it good for the heart but research now seems to indicate it is also good at lowering the risk of breast cancer. Olive oil has a high Vitamin E content which may stop damage to cells leading to cancer. Anti-inflammatory Food and Drink: Following are a few examples of foods rich in anti-inflammatory properties: · Vegetables: kale, spinach, onions, garlic, Brussels sprouts, red and green peppers, broccoli · Fruit: berries, citrus fruits, apples, cantaloupe, pineapple · Whole Grains: brown rice, bulgur wheat, wheat germ · Legumes and Nuts: lentils, kidney beans, almonds, walnuts, Brazil nuts, sunflower seeds · Spices: curry, turmeric, ginger, cinnamon · Fish: salmon, sardines, halibut, herring · Beverages: green tea, herbal teas, and red wine (in moderation) It is possible to eat your way to a healthier body along with maintaining your well-being with regular visits to your chiropractor to keep a balanced spine and healthy nervous system.

Many people suffer from sensitivity to wheat products. Both celiac disease and wheat allergies are immune system sensitivities to proteins found in wheat and similar grains. But what is the difference between celiac disease and a wheat allergy? Celiac disease is an autoimmune disorder of the small intestine caused by a rare genetic sensitivity to a gluten protein, called "gliadin", a prolamin found in wheat and other common grains, like barley and rye. In people suffering from celiac disease, the immune system generates an inflammatory reaction that shortens the villi in the small intestine that are responsible for the absorption of nutrients. This is why celiac patients frequently suffer from vitamin deficiencies. Other symptoms may include digestive discomfort and pain, chronic constipation, diarrhea, anemia, and fatigue. The term “wheat allergy” is far less specific, and may apply to 27 known allergens that can generate reactions when eaten, or in some cases, when touched. Among gluten allergens, gliadin is associated with the most severe disease. Other allergens include glutenin, amylase/trypsin inhibitors (serpins), lipid transfer protein, albumin, globulin, and wheat pollen. Symptoms can include exercise-induced or aspirin-induced anaphylaxis, nausea, vomiting, hives, hay fever, eczema, asthma, and abdominal cramps. Less often, symptoms can include a bloated stomach, joint and/or muscle aches and pains, chest pains, palpitations, anaphylactic shock, swollen throat or tongue, unexplained cough, arthritis, anxiety, mood swings or depression, tiredness and lethargy, dizziness, diarrhea, headache, psoriasis, and irritable bowel syndrome. Repeated exposure can make allergic reactions to wheat more severe. Dr. David Perlmutter is a leading neurologist who believes modern medicine spends too much time treating symptoms instead of causes. He said, "When we take our pets to the veterinarian, the first question we're always asked is what sort of diet we've been keeping him/her on. However, when we go to see our own physicians, rarely, if ever, are we asked what sort of food we're eating to fuel our body!" Dr. Perlmutter pointed out that many doctors unfortunately believe that non-celiac patients should be able to eat as much bread and pasta as they want. Though celiac disease remains relatively rare, he feels that as many as 30–40% of people are adversely affected by excessive gluten intake. Perlmutter said, "According to Dr. Alessio Fasano (world-renowned celiac researcher), now at Massachusetts General Hospital, we all react to gluten…. (We) create something called Zonulin in the intestine as a response to consuming gluten. This protein is found in wheat, barley, and rye,… opening up the cells of the gut, making the gut actually more permeable, allowing proteins to get into the bloodstream that then, sensitize the immune system, leading to things like increased inflammation and autoimmunity." He went onto say that gluten may contribute to diseases like Alzheimer's. The dietary reduction of gluten has been shown to result in the growth of the hippocampus (the memory part of the brain) and increased memory function in tests, reversing brain tissue atrophy. This suggests that the damage caused by gluten consumption may be far greater than previously thought.

Chiropractic is a very effective treatment for back pain, but what many patients don’t realize is that there are things they can do to make it even better. By employing simple stretches, a chiropractic patient can improve his or her range of motion and increase flexibility. These are some great stretches that you can do at just about any fitness level. Knee to Chest Lie on a firm, flat surface for this exercise. You can place a mat or towel underneath you to make it a little more comfortable. If you aren’t able to flatten your back right away, fold a small towel and place it under the small of your back to provide a little support. *  Lie on your back, knees bent so that your feet are flat on the floor. * Press your lower back into the floor. * While keeping your left foot on the floor, inhale, bringing your right knee to your chest, pulling gently just until you feel a stretch. Hold it for 20 to 30 seconds. You can also keep your left leg straight if that is more comfortable. Make sure you keep your back pressed to the floor. * Exhale, releasing your right knee and return to the starting position. * Repeat the movement with the left leg. * Repeat this stretch 3 to 5 times with each leg. Child’s Pose This gives you a very nice stretch all through your back. If you are unable to get on your knees or if you can’t sit on your knees, you can do this while standing. Hold onto the back of a chair and bend forward. Don’t pull and don’t rest all your weight on the chair, just let your body fall gently forward with your neck relaxed and your head drooping. Take baby steps backward until you feel a good stretch, then hold it while breathing normally for 20 to 30 seconds. Walk your feet back in a bit to keep your balance and stand. Repeat 4 or 5 times. Get on your hands and knees, keeping your knees a little wider than your hips. Turn your toes inward so that they touch. Bend your knees, pushing your hips back over your heels. Get to a comfortable sitting position. * Slowly slide your arms out in front of you, rounding out your back as you exhale. Keep your neck relaxed so that your head falls forward. Allow yourself to feel the stretch throughout your back. * Hold for 20 to 30 seconds then return to the sitting position. * Repeat the movement 4 or 5 times, keeping your movements slow, fluid, and deliberate. Cat Camel Stretch If you can’t get on your knees, stand in front of a chair and place your hands on the seat. Position your feet about where your knees would be if you were on your hands and knees. Relax your neck, allowing your head to droop. Complete steps 2 through 5. Get on your hands and knees, back straight, your hands should be shoulder-width apart, and your knees slightly apart. Relax your neck so that your head droops. Breathe normally. * Exhale as you round your back up toward the ceiling. Press until you feel a good stretch all along your back. Hold for about 20 to 30 seconds. * Return to the starting position, keeping your back straight. * Inhale as you sway your back, pushing your stomach toward the floor. Tilt your pelvis to get a maximum stretch. Hold for 20 to 30 seconds. * Repeat the full sequence 3 to 5 times. To learn more about our office or how chiropractic care can help you, please visit our Contact Us page to ask a question. Or give Dr. Bonnie a call at 206-824-5521.

The weight of the average head is approximately that of a bowling ball. For every inch it drifts forward relative to your shoulder, ten times more weight is exerted upon the muscles, joints, and ligaments of the neck and upper back, causing strain in these tissues. Take your eyes off your cell phone and have a look at others around you with their cell phones. Are their heads upright? From a side view are their ears centered over the middle of each shoulder? Are you centered when you are texting, using a pad, sitting at a computer, or even watching television or playing games? Aside from pain, chronic postural problems can lead to joint and disk degeneration and damage to ligaments, muscles, and cartilage. Any alteration in the natural curves of the spine will also lead to vertebral subluxations; areas of the spine where one vertebra does not move properly relative to another. When this happens, nerves that exit the spine at the level of the subluxation can become irritated, as well as the muscles attached to these vertebrae. Irritated nerves can affect not only the neck but the face, shoulder, elbow, arm, wrist, hand, in and fingers as well as resulting numbness, pins and needles sensations, increased sensitivity, or other symptoms. If subluxations are not corrected and adjusted by your chiropractor, then the function will not be restored, leading to chronically tight and restricted segments. Long-term, this makes it near impossible to maintain proper posture. Neck and Related Pain When it comes to the treatment of neck pain, and sometimes resulting in headaches, chiropractic is far superior to taking anti-inflammatory drugs, muscle relaxants, or other medications to relieve your pain. Why treat the symptom and do nothing about the actual structural cause of your pain? According to several studies, chiropractic is more than twice as effective as medical care! Neck, upper back, pain, and shoulder pain that is a structural and/or mechanical problem would best be treated with a chiropractic spinal adjustment, not a chemical temporary relief that tends to mask the pain. Lack of Awareness Not only do we not pay attention to our posture during the long hours we spend on these devices, but many people walk, and drive, with eyes glued to their cell phones instead of paying attention to what is going on around them. The number of car crashes due to cell phones instead of driving conditions continues to increase, despite laws passed telling us this behavior is dangerous. People walking and texting paying no attention, to where they are walking can fall over objects, walk into other people, step off of curbs without checking traffic, and in extreme cases injure others while driving and texting. Correcting Your Posture Be aware of your posture at all times and if you are out of position imagine standing as if you are taller than you are. Your thoracic curve will balance, your chest should rise to allow the shoulders to fall back into position. Your head will be more centered taking stress off the area where the head meets the shoulders. Raise your phone and your head, don’t lower the neck to look down on your cell phone. If you spend a good part of your day on a computer, make it a habit to get up and walk away from it several times during the day to stretch muscles and exercise the neck. While it helps lessen pain, good posture also impacts internal thoughts and research shows good posture raises your confidence. Use exercises to increase the spinal range of motion. The number of repetitions can vary for each individual, depending on how much restriction you have in the neck and shoulder muscles. An average is 5 repetitions, 3 to 4 times a day. If chiropractic and exercise are the two most effective tools to reduce neck pain, why not implement a combination of both? Chiropractic adjustments can often immediately reduce the painful pressure and irritation of joints, nerves, and surrounding soft tissues caused by vertebral subluxations. Regular chiropractic care, plus an ongoing regimen of stretches and exercises, at a reasonable frequency and duration, is your best bet for a healthy, pain-free neck!

This sweet natural substance not only helps the medicine go down, but it can also actually be the medicine! History of Honey: Honey is produced by honey bees and is derived from the nectar of flowers. It is a mixture of sugar and several other substances. The taste and texture of honey can vary, both due to the type of flowers that the bees access, as well as how the honey is processed. An ancient cave painting in Spain shows women collecting honey from beehives. Although first gathered as a food source, honey was also used as an ingredient in religious rituals. The ancient Egyptians held honey in high regard, as it was offered to their goddess of fertility and used prominently in baked goods of that era. The Egyptians even used honey in the embalming process of their dead. In the Western hemisphere, the Mayans collected honey and believed it to be sacred. The sweet substance is mentioned in the literature of Christianity, Islam, Judaism, Buddhism, and Hinduism. Honey in Folk Medicine: In traditional Chinese medicine, honey is recommended for invigorating the health of the lungs, spleen, and stomach. Herbal doctors in China would also give patients honey to treat dehydration, pain, fatigue, and boost Chi energy. Other folk and herbal medicine traditions used honey for coughs, bronchitis, and bolstering immunity. Honey was also added to other medicinal ingredients to improve taste and make it more palatable to patients. Modern Research: Most scientific studies on honey have looked at its effects on coughs, bacterial, infections, and damaged skin. It has been used for centuries as a throat soothing elixir, natural cough suppressant, and decongestant. The Archives of Pediatric and Adolescent Medicine published a study of 100 children (between the ages of 2 and 18) with upper respiratory infections who were given either buckwheat honey, dextromethorphan, or nothing at all. According to their parents, the children who received the honey had the best relief from symptoms compared to the other methods. The University of Ottawa conducted a study using Manuka honey, which is sourced from New Zealand’s Manuka bush. Using this honey, scientists were able to destroy bacteria involved in the development of chronic sinusitis, which inflames the nasal cavity and may impact sufferers for months. The immune system of a honey bee contains a protein called defensin-1, which gets passed into the honey when bees create it from flower nectar. Scientists believe this is the major antibacterial property within honey. The success of honey as an antibacterial may help develop new types of antibiotics that can overcome current drug-resistant bacteria. Honey Hazards: Honey should NOT be given to infants under 2 years of age, as it can contain botulism spores. The immature digestive system of an infant can’t kill these spores and could lead to poisoning and death. Consult a qualified health care professional on using honey for medicinal purposes. Honey made from Rhododendron flowers can be toxic, so if the source of honey is not known it is wise to avoid eating it. The Decline of the Honey Makers: Since the late 1990s, beekeepers around the world have observed the mysterious and sudden disappearance of bees and report unusually high rates of decline in honeybee colonies. The loss of commercial honeybees in the United States since 2006 was 40%, in Europe since 1985; 25% and in the UK since 2010; 45% Bees are more important than just as honey makers they are key to food production as they pollinate crops. Bumblebees, other wild bees and insects like butterflies, wasps and flies all provide valuable pollination services. A third of the food that we eat depends on pollinating insects, including vegetables, fruits, nuts, spices, edible oils, and many more. In Europe alone, the growth of over 4,000 vegetables depends on the essential work of pollinators. Currently more and more bees are dying and their decline affects mankind. Human lives depend on bee lives, which has given rise to a poster with a bee saying, “If we die, we are taking you with us!” Perhaps an exaggerated statement, but the facts are there to show that if all bees die much of the human food supply would disappear.