Greetings!
It's that time of the year again when all the leaves start changing to such beautiful colours, but that also means Fall clean up is upon us. Make sure you are using proper lifting techniques, dress warm to keep your muscles and joints limber, take regular breaks, and if you haven't already, be sure to come in to get an adjustment and/or a massage to protect your body from injury.
We will be OPEN during our regular clinic hours for the Thanksgiving long-weekend.
Oct 8, 2021 - Friday - 9:00am-1:00pm, 2:00pm-6:00pm
Oct 9, 2021 - Saturday - 9:00am-1:00pm
Oct 10-11, 2021 - Sunday-Monday - CLOSED
Oct 12, 2021 - Tuesday - Regular Clinic Hours
This month we have some great articles for your reading pleasure! Some quick facts about various adjustments that may be beneficial to you or someone you know, why greek yogurt is better than regular, and why you should get a good nights rest and to eat a proper diet. Got back pain in the mornings? We have a stretch that might be good to try, read about it below. Should you cut out ALL fats from your diet? NO! There are some that are actually beneficial to your health, especially your brain health. Read more below.
We hope everyone has a wonderful Thanksgiving weekend! We are thankful for all our amazing patients and allowing us to help you better your overall health!
Yours In Health,
SPINEGUYS
Only in quiet waters things mirror themselves undistorted. Only in a quiet mind is adequate perception of the world.
-Hans Margolius
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Quick Health Facts
Neck Adjustments After Concussions
Several recent studies have suggested that injury to the neck may be associated with prolonged recovery from concussion. In this study, researchers observed that the addition of conservative care to improve cervical function to the treatment plan of post-concussion syndrome patients improved outcomes. Doctors of chiropractic are trained in the diagnosis and treatment of disorders of the cervical spine that commonly accompany concussion.
- Journal of Manual and Manipulative Therapy, July 2021
Your Knee Might Need An Adjustment
A small study that included 15 patients with osteoarthritis of the knee found that adding mobilization to a conservative therapy treatment plan resulted in greater improvements with respect to pain, range of motion, hamstring peak muscle force, and walking ability. Doctors of chiropractic are well versed in the conservative care of knee osteoarthritis, which may include the application of mobilization therapies.
- In Vivo, June 2021
Non-Fat Greek vs. Non-Fat Regular Yogurt
Because Non-Fat Greek Yogurt has been strained, it contains 40% less sugar, 38% less sodium, and more than twice the protein content of regular non-fat yogurts.
Like other yogurts, it is also high in calcium (264 mg or more per 8 oz serving) and potassium (and low in sodium – which may help to reduce high blood pressure). It also contains respectable amounts of vitamin A, B6, B12, magnesium, phosphorous, zinc, copper, manganese, selenium, niacin, folate, choline and betaine.
And, of course, it contains virtually no saturated fat (0.3 gm) or cholesterol (12 mg) and less than 1 gm of total fat.
Proper Diet and Sleep Extends Your Life!
An analysis of data concerning over 13,000 older adults revealed that eating several servings of vegetables a day and sleeping 7-8 hours a night can reduce one’s risk for early death in the following six years by up to 34%.
- BMC Geriatrics, June 2021
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Back Pain In the Morning? Try This Stretch
Waking up after a night of sleep should be refreshing. For many, it’s not. Morning back pain can easily get your day started on the wrong foot. Instead of dealing with it daily, try some morning stretches to loosen your spine.
The popular yoga pose known as “cobra” is especially good for tight backs and easy for beginners to try.
1. Lay on your stomach.
2. Place your hands under your shoulders and elbows in toward your torso.
3. Push your legs, hips and feet toward the ground while you lift your chest up and take a big breath. As you exhale, open your chest by softening your shoulders down.
4. Lower back down and repeat a few times.
Looking for other ways to combat back pain naturally? We’re here for you. Contact us today to book an appointment and get to the root cause of your pain.
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Good Fats Of The Brain
Not all fats are created equally or are bad for you. There are some that are actually helpful and required for the body to function. For instance, did you know that the dry weight of the human brain is made up of 60% fat? No, this isn't the fat you get from eating junk food and fast food. We're going to discuss the three fats that make up your brain and where to find them.
Phospholipids. This specific category of fats are one of the primary things that the human brain is made of. Phospholipids help to provide shape, strength, and elasticity for our brain cells. Abnormalities with the shape of our cells can be problematic. Phospholipids are made almost entirely out of omega-3, DHA, and EPA. These can be consumed specifically directly from our diet. Phospholipids can be found directly from foods like fish, specifically fatty fish like salmon, herring, mackerel, also crab meat, salmon roe and caviar (fish eggs), soybeans, milk, oats, and sunflower seeds are all viable sources of phospholipids.
Sphingolipids. Sphingolipids function as building blocks of biological membranes and play important signaling and regulatory roles within the cell. Sphingolipids can help our brain cells to adapt and change and to do things in a different way. They're also recognized as regulators of our cellular events. They actually play a tremendous role in things like cancer prevention. Sphingolipids assist in limiting cell replication. They make sure that cell replication process is taking place normally and when things start to go abnormally, like cancer with unlimited growth or neurodegenerative diseases, sphingolipids help make sure that things stay in check. Some dense sources of sphingolipids are going to be found in foods like eggs, butter, yogurt, cream, and then surprisingly, foods like sweet potatoes and rice.
Cholesterol. The brain actually contains the highest concentration of cholesterol in our bodies. The brain contains about 20% of our entire body's cholesterol. The human brain is only about 2% of our body's mass, but it consumes upwards of about 25% of the caloric intake that we bring in. It is a very, very hungry organ and it's also very hungry for cholesterol. Cholesterol that's located in the human brain is primarily made on demand by our brain cells themselves. It's a precursor for various things in our body, such as our sex hormones and the synthesis of vitamin D. Sphingomyelins (a type of sphingolipid) combine and interact with cholesterol to make our myelin, and myelin is the fatty sheath coating around our nerve axons that facilitate electrical impulses from cell to cell. Myelin helps to insulate conductivity and accelerates the speed of electrical impulses.
Fats are only a part of the picture when it comes to the human brain. There are other components to dive into, but we will leave that for another month! Stay tuned!
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