Greetings!
We hope everyone is enjoying the great long fall we've been having. Just remember to watch your bending, twisting, and lifting of those final leaves and putting up those Christmas lights and decorations, especially as it gets colder. Also a reminder to the many patients with health insurance plans that most roll over at the end of the year so be sure to fully utilize your chiropractic and massage benefits beforehand!
Please remember that we are still required to screen patients for COVID symptoms before entering the clinic. With the colder weather upon us, we would like to remind everyone to call us (403)275-3800 from your vehicle when you arrive for your appointment to check you in and screen you. We want to make sure you stay cozy in your vehicle instead of waiting out in the cold as we are still required to limit the number of people in the waiting room. Also please remember that we are appointment-only at this time for chiropractic, not drop-in. Please call for an appointment and we will get you as soon as possible.
The clinic will be CLOSED Thursday Nov 11 on Remembrance Day and return to regular clinic hours on Friday.
Tuesday - Nov 9 - 9:00am-1:00pm, 2:00pm-6:00pm
Wednesday - Nov 10 - 1:00pm-7:30pm
Thursday - Nov 11 - CLOSED
Friday - Nov 12 - 9:00am-1:00pm, 2:00pm-6:00pm
Saturday - Nov 13 - 9:00am-1:00pm
This month's newsletter is jampacked with some great articles for you! Some quick health facts; Smart-tech isn't so great for you if you have a pacemaker, a good reason to eat your veggies, continue exercising as you age, chiropractic adjustments for knee arthritis, and vitamin D to reduce chances of prostate cancer. With many working or attending school from home, sitting at a desk or on the couch, an alarming number of people are suffering from back pain. We've got a few stretches and movements to help break up that sitting, read more below. Sugar, it's infiltrated many of our foods and doesn't help our health. We've got an article below on a few reasons to cut out or reduce the amount of sugar you eat.
Please enjoy and have a great November!
Yours In Health,
SPINEGUYS
Great things never came from comfort zones.
- Neil Strauss
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Keep Your Cellphone & Smartwatch Away From Pacemakers
Researchers tested the magnetic field output of common smartphones and smart watches at varying distances from implanted heart devices and discovered that in close proximity (less than 6 inches), the magnetic fields of these devices were strong enough to potentially interfere with implanted defibrillators and pacemakers. Based on the findings, study author Dr. Seth Seidman notes, “[Patients should] take simple proactive and preventive measures, like keeping consumer electronics, such as certain cellphones and smart watches, six inches away from implanted medical devices and not carrying consumer electronics in a pocket over the medical device.”
- Heart Rhythm, August 2021
Eat Your Greens, Save Your Life!
A review of 24 meta-analyses concluded that increasing one’s intake of green leafy vegetables by 100 grams per day can reduce the risk of coronary heart disease, stroke, and early death by 25%.
- Food Chemistry, October 2021
Staying Physically Active Helps You Live Longer
Older coronary heart disease patients who became physically active after age 60 were 45% less likely to die during the following seven years than their peers who remained sedentary.
- European Society of Cardiology, August 2021
Knee Osteoarthritis? Chiropractic Can Help!
An analysis of data from six randomized controlled trials and randomized crossover studies concluded that manual therapies—such as those provided by doctors of chiropractic—are effective for reducing pain and increasing function and range of motion in cases of osteoarthritis of the knee.
- Medicine, July 2021
Higher Vitamin D Levels = Less Chance Of Prostate Cancer
For men under active surveillance for prostate cancer, those with higher initial vitamin D levels were two times more likely to see their prostate-specific antigen (PSA) levels trend downward.
- Urology, September 2021
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Give Your Body A Break From Sitting |
Whether you’re lugging heavy backpacks around, sitting through 3-hour long lectures, or having to convert your couch to a home-office, it’s no secret that prolonged sitting can take a toll on your body. Luckily, there’s good news — taking a few minutes per day to stretch will give your body a break, and has positive, pain-relieving benefits.
Here are three stretches specifically designed for the strains and pains that are placed on people that have to sit for a majority of their school or work day. These three, quick stretches can be done any time of day, and only take five minutes to complete.
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Side bend
Side stretches will relieve tension between the ribs and strengthen the intercostal muscles (the muscles between your ribs). This movement can also help relieve tension in your neck and shoulders.
How to perform a side bend:
- Stand with your feet shoulder-width apart.
- Reach both arms out to the side so they’re parallel with the ground.
- Slowly reach one arm above your head and point to the opposite wall.
- Hold for 10 seconds and repeat on the other side.
Twist and sway
The Twist and Sway movement stretches your back, hips, and glutes, so it’s especially good if you’ve been sitting for long stretches of time.
How to perform a twist and sway:
- Stand with your feet slightly wider than shoulder-width apart.
- With your arms slightly bent or hanging loosely at your side, shift your weight from knee to knee as you twist to the left and right.
Crossover
The Crossover can help relieve tension in the outer hips and low back.
How to perform crossover:
- Standing with your feet shoulder-width apart, raise your hands above your head with your elbows bent at a 90-degree angle.
- Bring your right elbow across your body while lifting your left knee.
- Touch your elbow to your knee, and slowly alternate.
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Reduce Your Sugar Intake, Here's Why |
Whether you’re trying to give up sugar, or you just want to cut back a little to improve your overall health and nutrition, focusing on the benefits is the best way to keep you committed to your plan. Here are some of the benefits reducing your sugar intake can provide you.
Reducing sugar intake and weight loss
Cutting out or cutting back on sugar may help you to lose weight. Food and drinks high in sugar tend to be higher in calories without the nutritional benefits that fill you up and give your body fuel it can use. Experts say sugar – or more specifically, fructose – can encourage fat storage. Sugary foods can also make you hungrier more quickly, due to the changes in blood glucose, so if you’re snacking on chocolate you’re likely to end up eating more throughout the day overall. Instead of reaching for junk food when you’re hungry, focus on consuming fiber, protein and low GI complex carbohydrates to help your body get the nourishment it needs, and keep you feeling full and energized.
Reducing your sugar intake can create a stable mood and energy levels
Sugar sends your energy levels on a rollercoaster. When you eat something sugary, your blood sugar levels spike rapidly, giving you that boost in mood and alertness - then fall shortly after insulin is released into your cells. This big, sudden drop in blood sugar can make you shaky, weak, hungry and moody. By focusing on more wholesome, nutritious food evenly spaced out throughout the day, you can give yourself more stable energy levels that leave you feeling overall much more bright and vital.
Reducing sugar intake can lead to improved mental health and mood
While sugar does not necessarily cause mental health problems such as depression or anxiety, it can accentuate the symptoms. Research shows that a high-sugar diet can impair the body’s ability to cope with stress, which can make you more likely to experience symptoms of anxiety. Some studies also suggest a link between the spikes and crashes of blood sugar levels to symptoms of mood disorders such as depression, possibly because sugar suppresses the activity of a hormone called BDNF, which is low in people with depression. Reducing sugar can help minimize symptoms of mental health conditions, boost your energy and improve your resilience to stress.
Better digestion by cutting down
Your digestive tract will thank you for cutting down on sugar – the white stuff inflames the stomach, ferments in the gut and doesn’t digest efficiently, because it can’t be broken down into nutrients other than simple glucose. When your blood sugar surges, the stomach becomes a toxic place that can cause you discomfort.
Care for your heart
Sugar that doesn’t get used as energy converts into fatty acids that become triglycerides – a type of fat that circulates in your blood. One study suggested that consuming high levels of sugar can cause changes to your blood markers in as little as 10 weeks. High levels of triglycerides increase your risk of developing heart diseases and stroke, so reducing your sugar intake may help protect your from cardiovascular problems later in life.
Healthier brain function
There is evidence to suggest that consuming too much sugar can impact your cognitive abilities. A study at UCLA found that a high-fructose diet could negatively affect your learning and memory, by causing insulin resistance, which can damage communication between brain cells. Sugar may also increase inflammatory stress on the brain and interfere with brain waves, making it harder to think clearly. Eat foods rich in omega-3 fatty acids such as salmon, tuna, nuts, seeds and healthy oils to give your brain the support it needs.
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