Encouraging your Spinal Health

If you were to seek health, look first to the spine.
~Socrates

Here are five tips to help encourage spinal health.


Exercise. It’s crucial to keep your core strong; not only curling forward, like a more traditional sit up, but using your back muscles to completely stabilize our internal girdle.

Good shoes. Good shoes support the foundation of our bodies and play an important role in supporting the spine.

Chiropractic and Massage. Bodywork helps to increase blood flow, loosen tight muscles and connective tissue as well as boost feelings of relaxation. All of these contribute to spinal motion and spinal health.


Limit sitting/have good ergonomics while sitting. Our spine is happiest when it is in motion; but living as we do, we need to be able to sit comfortably and ergonomically to allow our spine to maintain its mobility while also being supported in that seated position.

Let your spine really rest while sleeping. That saggy, old mattress is doing your spine no favors; make sure your mattress is firm enough to support your spine throughout the night. Pillows can also play a critical role in keeping the spine aligned, allowing it to rest throughout the night.


These simple suggestions will help keep your spine aligned and healthy. If you are looking for further advice or guidance please let me know!

Escape “Pandemia”

LED and Infared Light therapy in our Rejuvenation Room

Living in “Pandemia” caused a delay, suspension or even discontinuation of care for people with most, if not all, of their health care providers.  This, along with the ongoing stress of living in a pandemic has increased pain levels, depression and in the worst cases, led to higher morbidity from chronic conditions.  Times have changed, especially related to our comfort level being without a mask in a public space.

Here at Moreland Chiropractic and Cypress Beauty and Wellness, we recognize that receiving care for your ailments as well as optimizing your wellness are still an important part of life, and we have joined together to offer you an innovative way to continue along a positive path in your health journey.
LED light therapy panel for your face and upper chest, with blue, red and near-infared light to help stimulate healthy cell production in your skin.
Far-infared heated jade and tourmaline stone whole-body therapy mat to help improve circulation and soothe muscle pain.
We have chosen tools that are cleared by the FDA for pain management and skin care so you know that your time is being spent wisely.
These sessions can be added on to your appointment times or can be done as stand-alone appointments in a separate therapy room.

Visit my Rejuvenation Room page for more information and to schedule your session!

Autumn Equinox and Vitamin D

Sept 22 is the autumn equinox this year, a time when the landscape silently explodes with vibrant colors of red, yellow, and orange. The leaves begin to drop off the trees, providing endless hours of jumping into leaf piles for kids and raking them back up for parents! Of course, this is assuming we don’t start our rainy season early this year.  It is 2020 after all, you just don’t know what’s going to happen!

 
Another sign of autumn is the arc of the sun is shifting to the south.  It won’t be too long that the sun won’t reach 30 Degrees above the horizon!  For us in Portland, this is Oct 20, 2020.  This is the point where our bodies can’t make vitamin D anymore.  Unfortunately, this lasts a looong time, until mid February!
You may want to consider two things: one, get your vitamin D levels checked as this is likely the highest it’s going to be all year; and two, use a quality supplement to keep your vitamin D level adequate.  Vitamin D is a critically important to keep your immune system functioning well.  In fact, a recent (Sept 2020) study published Thursday by JAMA Network Open found Vitamin D deficiency increases a person’s risk for catching COVID-19 by 77% compared to those with sufficient levels of the nutrient!  Here is the link if you would like to learn more: https://www.upi.com/Health_News/2020/09/03/Vitamin-D-deficiency-raises-COVID-19-infection-risk-by-77-study-finds/7001599139929/

I suggest using Bio-D-Mulsion Forte®  – it supplies 2,000 IU per drop of vitamin D3 as a micro-emulsion for enhanced absorption and utilization, which is particularly important for those with malabsorption conditions. Published clinical studies have demonstrated significant improvements in 25(OH)D concentrations (up to a 202% increase) in as little as six weeks after beginning supplementation with Bio-D-Mulsion Forte. The research also says it’s Safe for adults and children – Conservative regimen (one drop on the tongue daily) of Bio-D-Mulsion Forte® supplies necessary vitamin D (as emulsified D3) without the increased risk of hypercalcemia commonly associated with single, large dose therapies.  Please let me know if you’d like further information.

 

Make a Plan and involve your kids

Let them be a part of the plan; when they are involved, they are more likely to remember some critical pieces.

A mother sitting at a table with two small children reading preparedness materials.

Step 1: Put together a plan by discussing these 4 questions with your family, friends, or household to start your emergency plan.

  1. How will I receive emergency alerts and warnings?
  2. What is my shelter plan?
  3. What is my evacuation route?
  4. What is my family/household communication plan?

 

Check out Ready.gov and FEMA.gov for more information

Good posture

Image result for good posture and health

So what does proper posture look like? Use the “wall test” to find out:

  • Stand so that the back of your head, your shoulder blades and your buttocks touch the wall, and your heels are 2 to 4 inches from the wall.
  • Put a flat hand behind the small of your back. You should be able to just barely slide your hand between your lower back and the wall for a correct lower back curve.
  • To feel the curve in you back change, draw your bellybutton toward your spine. This flattens the curve in your back and gently brings your lower back closer to the wall.
  • If there’s too little space behind your lower back, arch your back just enough so that your hand can slide behind you.
  • Walk away from the wall while holding a proper posture. Then return to the wall to check whether you kept a correct posture.

Unfortunately, ideal posture is often the exception rather than the rule. Poor posture can affect you head to toe, contributing to a number of problems.

  • Headache. Strain muscles at the back of your head, neck, upper back and jaw are a common postural overload problem, putting pressure on nearby nerves and trigger what are known as tension-type or muscle-spasm headaches.
  • Back and neck pain. Pain and tightness or stiffness in the back and neck can be due to injury and other conditions such as arthritis, herniated disks and osteoporosis, but poor posture is a very common contributor. Though rarely life-threatening, back and neck pain can be chronic and reduce your quality of life.
  • Knee, hip and foot pain. Muscle weakness, tightness or imbalances, lack of flexibility, and poor alignment of your hips, knees all can contribute to conditions in the lower extremity from IT band syndrome to to knee tracking issues and all the way down to plantar fasciitis of the foot.
  • Shoulder pain and impingement. Your rotator cuff is a group of muscles and tendons that connect your upper arm to your shoulder. Muscle tightness, weakness or imbalances associated with poor posture can cause the tendons in your rotator cuff to become irritated and cause pain and weakness. And it can continue down the arm to cause significant pain and weakness and the elbow (tennis elbow) and into the hand (carpal tunnel syndrome) = > limiting your ability to carry out daily activities.
  • Jaw pain. A forward head posture may strain the muscles under your chin and cause your temporomandibular joint (TMJ) to become overworked. This may result in pain, fatigue and popping in your jaw, as well as difficulty opening your mouth, headaches and neck pain.
  • Fatigue and breathing problems. Poor postural habits may restrict your rib cage and compress your diaphragm. This can reduce lung capacity, leading to shallow or labored breathing, fatigue and lack of energy, which can affect your overall productivity.

If you are looking for guidance or help changing your poor posture habits, visit you chiropractor.  Not only can we help realign the spine and surrounding joints with regular adjustments, we are trained in specific home care exercises to help you take an active role in your care.

 

Adapted from the Mayo Clinic website.