|Posted by Riverview Chiropractic on August 16, 2016 at 2:30 PM|
When Your Neck Is Stuck
by Alaina Rowswell-Kuliikowski DC DICCP
“I woke up this morning and I can’t turn my neck.” This has been a common complaint this summer in the northtowns of Buffalo. It’s time to come and see us. The health offices at Riverview Chiropractic Health are here to serve you. When it is hot at night, we put on the air conditioning and/or the overhead fan goes on. It gets cool over night as you move from side to side to get comfortable in bed. The covers go on and off. Then you wake up in the morning and you find this restricting pain. It can happen as a young child, school kids, grown kids, adults and even Grandparents can get spasmodic Torticollis.
This has been a recurring scenario in our health offices this summer. The diagnosis is Torticollis after our turtle and tortoise friends “Torti” and collar “collis”. Our reptilian friends can not turn their head to look over either shoulder. Now, neither can you. Some people who experience this malady will often be too afraid to have anyone touch it right away. Don’t let that get in your way. The doctors have many ways they can use to adjust you. A chiropractic adjustment can be administered by hand, table assisted or even with a tool we call an activator. If you are in so much pain that you can’t be touched, we can still help.The real key is getting to it right away. The sooner you are examined, the sooner help will be on the way. Some babies are born with or shortly after acquire a form of torticollis and head shape that takes months to work out. This infantile torticollis and plagiocephaly is a different treatment protocol, but can be addressed and healed naturally without surgical intervention. Our health offices often get referrals from local physicians and physical therapists to help babies to overcome this condition with gentle chiropractic care.
But children and adults who incur spasmodic torticollis will be feeling better within a few days. Any range between 3-5 visits is expected. However, even after your first adjustment the range of motion in your neck will be enhanced noticeably and a better night’s sleep will be yours. There will be some home exercises utilized as well as some soft tissue work at your visits. Home use of ice and biofreeze or sombra can be helpful. A massage can also help your body to heal comfortably.
Is it too late? Maybe this has happened to you a while ago and you have just not felt right since. No, it is not too late to make an appointment and start feeling better. We have seen patients that develop a head tilt due to the contractures of the musculature that develop in time of not getting adjusted. As with any injury, postponing treatment can delay the healing time.
What if it happens again? Unfortunately, this condition can recur. That is why it is so important to stick to the treatment plan that your chiropractor sets out for you. Everyone is different and we experience different challenges in our own unique way. But, even if it happens again, we can help you to overcome it quickly.
How do I prevent it? As with many conditions, regular chiropractic care that we call “Maintenance” visits can help you to keep Torticollis away. Being careful of temperature changes through the night can also play an important role. Regular exercise is important for all of us. Keeping our muscles and cardiovascular system active is a very important part of prevention. Regular and appropriate sleep schedules can help. Being sure you are drinking enough water is very important, especially in the summer months. Lastly, eating an anti inflammatory diet is particularly helpful in keeping Torticollis and any musculoskeletal condition in check. Foods high in refined flour, sugar and nutritionally empty carbohydrates can be the enemy when your body is feeling inflammation.
The goal for our health offices is to help generations of families to pursue optimal health naturally. We are here to answer any questions you may have about torticollis, neck pain or any challenge you are facing to your health. Trying chiropractic first is excellent advice when your body is facing any health challenge. Working naturally with joint motion, soft tissue therapies, nutrition and exercise can keep you living the lifestyle that you desire.
|Posted by Riverview Chiropractic on July 16, 2016 at 2:25 PM|
Eating Healthy While Travelling
by Dr. Danielle Tomko
It’s summer, and many of us will be leaving for vacation soon. So often we plan our hotel, destination, activities, and how we are getting there, but we forget to plan how we are going to remain healthy while travelling. In the end, this little extra step can help to make the trip, and return, more enjoyable.
It can be difficult to be stuck on a plane, or in a car, and to not know when or where the next meal will be. Bringing healthy snacks along can be immeasurably helpful. It seems easy to bring food along on a road trip, but did you know that you can bring food along on an airplane? And not just granola bars; entire salads are allowed on planes as long as the dressing is already on the salad. Remember, if there is anything liquid, or seemingly liquid like puree or yogurt, it is subject to the 3.4 ounce restriction.
However, fresh produce, granola, meats and fish, and even sandwiches are allowed through TSA. They may have to be discarded on the plane if travelling internationally, but it is good to know that there are more options than overpriced and frequently unhealthy airport food court items. Always check TSA regulations and individual customs policies at each destination for updated policies regarding food carry-ons.
Determine what amenities are available in your hotel or rental property. Is there a mini-fridge, kitchenette, or even full kitchen? This may help you know if you can bring along some food and beverages or purchase supplies at local stores once you arrive. Substituting occasional meals and snacks, such as those up until dinner, at restaurants in favor of some that you make on your own can help you monitor nutritional intake more closely. After a successful day of healthy choices, you can go ahead and dine out for dinner with less concern for more nutritional choices. Everything in moderation—it is vacation after all!
Don’t forget to carry snacks that travel well as you engage in your vacation activities. Examples include granola, fresh fruit and vegetables, nuts, unsulfured dried fruit, trail mix, pre-peeled hard-boiled eggs, and single-serve packs of almond butter or guacamole. If you choose to take more perishable foods, small coolers or lunchboxes with an ice pack can help to keep them fresh. Don’t forget to opt for ice packs that are hard and gel-free if you are carrying them on a plane!
Another tip for healthy eating while on vacation is to set rules before leaving your house. What will you continue to restrict, and what will you allow in moderation? For example, will you allow yourself to have a dessert after dinner? Or will desserts be off limits while you allow yourself a burger for lunch? Once again, everything in moderation!
Hydration is important too! To make it easier, bring along a water bottle or travel mug. Refilling will be easy without having to purchase additional plastic water bottles, plus you will have a constant reminder to drink water every time you see it. Not to mention, if you carry along a few teabags, you can refill with hot water and make your own tea for free! One of the situations to ensure you drink a little extra water is while on an airplane. The cabin can be very dehydrating, but you can fill up a water bottle as soon as you pass through security in the airport, so don’t forget drink up!
Remember, if you feel like you have eaten a little extra, or cheated on your diet more than you had planned, there is always room for some physical activity. Bring your sneakers and hit the gym at the hotel or go for a walk to get in a few extra steps.
Whatever you, do enjoy yourself! Things will go back to normal when you return, so have fun on your well-deserved vacation!
|Posted by Riverview Chiropractic on June 2, 2016 at 9:00 AM|
How To Eat Healthy In The Summer
by Dr. Sasha Marinaccio
The sunshine and warm temperatures are back and that means that the season of BBQ's, carnivals, weddings and graduation parties is upon us! While most of us look forward to the summer and all of its wonderful festivities, it can sometimes be challenging to keep eating healthy with sweet treats and picnic-y foods all around. Here are some tips to enjoy the most of what summer foods have to offer, but keep inflammation and waistlines down! All recipes are notated at the bottom.
Buy seasonal produce
Summer brings an abundance of fresh fruits and vegetables that are in season and much cheaper to purchase. Making use of CSAs and farmers markets can help you get more bang for your buck too. This is a great time to buy strawberries and cherries earlier in the season, with blueberries and peaches later in the season. Going to a local farm and picking fruit is a fun outing for the whole family and a great way to teach kids about healthy eating. Check out the Environmental Working Group's “Dirty Dozen” and “Clean Fifteen” lists can also help you decide which produce is better to buy organic and which is safer to buy conventionally.
With so much produce available, it's easier to replace pasta and rice with veggies. Spaghetti can be substituted with spaghetti squash and spiralized yellow squash or zucchini (1). Sweet potato fries are a great alternative to processed french fries and did you know the cauliflower works great instead of rice (2)?! Quinoa and lentils are wonderful sources of fiber and protein and work well in cold summer salads instead of traditional pasta salad (3).
Omit the mayo
Replacing heavy, mayonnaise-based salads with lighter salads dressed in vinaigrette is a healthy way to cut the calories and processed foods. Coleslaw can be made without mayo and bean salads are another way to get loads of healthy plant-based protein and veggies into the diet (4) (5). Buying dried beans and soaking them overnight before cooking is an even healthier alternative to canned beans (if you have the time) and can help reduce gas that is sometimes experienced with this food group.
Use fruit as a sweet treat
“I scream, you scream, we all scream for ice cream” … and sometimes our bodies scream afterwards! If dairy is an issue for you, fruit sorbet can stand in for dairy-based ice cream without the belly problems or migraines. Reward kids with sweets from fresh fruit instead of cookies or processed sugar. It's easy to make banana “ice cream” at home too, in lots of flavors, where you can control what goes inside and have fun in the process (6) (7). Dip fruit in 70% dark chocolate for an extra delicious treat packed with healthy antioxidants.
Flavor your water
When the heat rises, so should your water intake! Can't stand the taste of plain water? You can infuse it with lemon, lime, orange, mint, cucumber, etc. Be sure not to add flavor packets filled with sugar or artificial sweeteners, though. These products add to our inflammatory load and negate the healthy move of drinking extra water. Brew your own iced coffee and iced teas and some something bubbly, sparking water is a better alternative to soda. A drop or two of liquid stevia can give you a hint of sweetness without the added sugar.
Make your marinades
My favorite part of summer eating is grilling but lots of extra sugar, preservatives and other chemicals can be hidden in bottles of BBQ sauce and meat marinades. You can make your own spice rubs (herbs and spices are wonderful for health) and marinades to infuse tons of flavor into your meats before grilling (8). The longer you marinate, the better, so try it overnight! If you do buy prepared products, check the ingredient labels to avoid products with sugar (or sugar alternatives like high fructose corn syrup) at the top of the list.
Here's to a happy, healthy summertime filled with lots of good food and sunshine!
|Posted by Riverview Chiropractic on May 2, 2016 at 8:50 AM|
Anxiety and Chiropractic
by Alaina Rowswell-Kuliikowski DC DICCP
Many patients who see a chiropractor for a certain symptom do not realize the benefits of regular chiropractic care on other areas of health. This month, as we see Spring has started new growth all around us I would like to discuss chiropractic care and anxiety. Anxiety is only one area of mental health people struggle with. Google defines Anxiety as (a noun), a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. The medical diagnosis resource, ICD10 data lists anxiety explaining:
▪ A category of psychiatric disorders which are characterized by anxious feelings or fear often accompanied by physical symptoms associated with anxiety.
▪ A disorder characterized by apprehension of danger and dread accompanied by restlessness, tension, tachycardia (increased heart rate) , and dyspnea (not breathing regularly) unattached to a clearly identifiable stimulus.
▪ Disorders characterized by anxiety or dread without apparent object or cause. Symptoms include irritability, anxious expectations, pangs of conscience, anxiety attacks, or phobias (Italics mine).
Some of us experience an anxious time, an episode or a few days. But, there are many people who suffer from an anxiety disorder. They experience panic attacks that are disabling for a period of time that can last minutes to days. They can be frequent, or intermittent.
Our mind is a very powerful part of our existence. It can promote healing, and it can cause disease. Many of my pediatric patients suffer from anxiety disorder. Regular chiropractic care can be very helpful. It is not recommended to only see one healthcare professional when you experience a chronic illness. We certainly recommend that in addition to your medical provider, and counselor you add regular chiropractic care if you are struggling with anxiety.
In our Chiropractic education, we are taught to promote healing wholistically. The doctor of Chiropractic is concerned that your body, mind and soul are all on a continuum to optimal health.
Many sources tell us that stress, anxiety, and mood will affect our health. Commonly in Chiropractic we see stress manifested in muscle tension, misalignment, nerve interference and sleep disturbance. There are many other symptoms that can be accounted to stress. When the mind and the soul are not addressed in healthcare, 2/3 of healing potential is also not addressed.
The chiropractic adjustment itself is an amazing stress reliever. By experiencing the deep pressure of an adjustment, the tendons surrounding the bone, the golgi tendon fibers are activated and reflexively produce an increase of many neurotransmitters in the body that help the body deal with stress. Certain autonomic nerve supply that particularly supply your heart and lungs get stimulated with at thoracic or mid back adjustment. Even the neurochemical regulation of adrenaline from the glands above your kidneys are stimulated with an adjustment to your back. Craniosacral adjustments can be very helpful with cerebral spinal fluidity. This is extremely important for your brain to be able to communicate within each lobe to help regulate mood, behavior and connect your thoughts.
Getting regular chiropractic care is an excellent investment in your health. Keep in mind that insurance reimbursement is not available for “maintenance” care in Chiropractic. Many insurance companies underestimate how getting regular Chiropractic care can prevent physical injury. However, we think it is well worth it.
Nutrition also plays an enormous part of our whole health. If the diet is void of essential fatty acids, the brain chemistry can be altered. There are certain foods that promote mental clarity. Understanding how nutrition can affect the hormones and neurotransmitters that regulate our mental health is very important. Your chiropractor is one of the few licensed health care providers that have nutritional education in this arena. Because our education is focused on physiology and not pharmacology, chiropractors can sometimes be the compliment you may be needing for your mental health.
We also place equal importance on your mental, physical and spiritual health. Do not neglect seeking spiritual guidance when you are declining on your health continuum. Prayer, meditation and spiritual counsel are extremely important to your health. Be sure you address all three when you are investing into your health care.
|Posted by Riverview Chiropractic on April 6, 2016 at 11:10 AM|
Active Care in the Healing Process
by Dr. Danielle Tomko
So you have been seeing your chiropractor for an injury and you have begun to feel better. What’s next? What can you do to help improve your healing process? The answer is active care! While your visit to your doctor is mainly passive, in that you receive care, you can help the healing process with active participation in therapy. This is why your doctor will often give you stretches, strengthening exercises, and nutritional and lifestyle advice during your appointment. Some tips are below:
Try an Anti-Inflammatory Diet
The anti-inflammatory diet is an important part of post-injury lifestyle modification. By reducing or eliminating certain foods from your diet, and by focusing on consuming others, it is possible to reduce the inflammation in your digestive and musculoskeletal systems, and throughout your body. By reducing systemic inflammation, you can improve your healing potential while also improving you immune system! (80% of your immune system is located in your gut!)
Overall, the anti-inflammatory diet consists of eating more fruits and vegetables, and avoiding processed or refined foods. Limit pro-inflammatory foods, such as refined carbohydrates (think baked goods, breads, cereals, and pasta), dairy products, and red meats. Instead, reach for whole grains, such as brown rice and quinoa; lean protein sources, such as free-range chicken, wild-caught fish, nuts, and lentils; and spices with anti-inflammatory effects, such as cinnamon, turmeric, and ginger. Limit sugar, and avoid artificial sweeteners entirely. Instead, reach for water, herbal teas, or green tea. Black tea and coffee may be consumed in moderation (about 1-2 servings daily), but it is important to remember that too much caffeine can be detrimental to your health.
While these rules may seem overwhelming at first, try to pick out just one at a time to start making changes. Each week find one nutritional modification that seems attainable, and try to implement it. Little by little, you will find that you have made over your entire diet!
Remember the 10% Rule
After a period of rest after an injury, it may be surprising how much you might feel capable of doing. Because your body is well-rested, it can be easy to overdo it without realizing it. Whether you are doing more housework or returning to the gym, it is important to remember that your old routine should not be your current routine. Roughly speaking, the amount of time lost due to injury should be about the time needed to return to an old routine. However, the longer you are sidelined may increase the amount of fitness gains, otherwise known as deconditioning. According to the American College of Sports Medicine, cardiovascular deconditioning can occur as quickly as two weeks after ceasing physical activity, and most previous fitness gains may be lost as soon as two to eight months after activity cessation. This, too, depends on previous fitness levels. For example, if you began a new fitness routine for a New Years’ resolution and got injured by March, it is possible that most of your fitness gains will be lost with two months of sedentary activity. However, if you have regularly exercised for two years prior to getting injured in March, the deconditioning process will be much more gradual.
It is important to keep all of this in mind when beginning to exercise after an injury in order to prevent exacerbating the condition. A good rule of thumb is to increase exercise by ten percent per week. For example, if your chiropractor has cleared you to return to walking 20 minutes and lifting 10 pounds for 10 repetitions, it likely would be safe to walk for 22 minutes and lift 11 pounds for 10 repetitions per workout the following week. Although these gains may not seem like much at first, they will exponentially increase as the weeks go on, and you should be back to your pre-injury exercise routine in no time!
Drink Plenty of Water
Remaining hydrated is very important on a daily basis, but potentially even more during a period of rehabilitation after an injury. A good rule of thumb is to drink half of your body weight, in ounces, per day. If you drink any “anti-waters” such as caffeinated beverages, it is a good idea to drink and additional eight ounces of water per serving. If you exercise, make sure you drink water before, during, and after your work out in order to replenish the amount of fluid lost in sweat.
Your body is mostly made up of water, so drinking water helps support circulation of blood and lymph, which, in turn, helps to flush out any inflammatory chemical out of your body. Drinking water also helps your cells function more optimally by maintaining the important balance of fluid and electrolytes. Muscle, ligament, nerve, and brain tissue, among others, can begin to heal better with proper hydration.
Once you begin to focus on the active care of your healing process, you may notice that you heal more quickly. You may even notice that you avoid future injury because you have made lifestyle modifications to support improved overall wellness. Be sure to consult your chiropractor with any questions or concerns you may have regarding your own active care!
|Posted by Riverview Chiropractic on March 1, 2016 at 5:15 PM|
My back doesn’t hurt…why should I still be adjusted?
by Dr. Sasha Marinaccio
“If I no longer have back pain, why should I still be adjusted?” This is a common question that Chiropractors hear. Many patients equate the need for Chiropractic care with pain. While Chiropractic is a wonderful treatment for low back and sciatic pain, neck pain, and headaches, pain relief is not the only goal. The primary goal is to help enhance the function of your nervous system, and encourage proper blood flow and lymphatic drainage for all the cells and tissues of the body.
A time period when Chiropractic is very important is during pregnancy. This is a special time for women when taking care of the body is top priority in order to grow a baby! Regular checkups and adjustments to the pelvis is vital to ensure that baby has lots of room to grow and eventually move into proper head down positioning for birth. After baby is born, moms usually need extra care to help maintain good posture from nursing and help promote successful milk production.
Delivering a baby is hard work… so is being born! The descent through the birth canal can be difficult on a baby and little ones should be evaluated after delivery to promote proper spinal and cranial motion. Medical intervention can result in birth trauma from forceps use or vacuum extraction. When a baby’s joints are restricted and nervous system function is compromised, this could lead to symptoms such as colic, gas, constipation and difficulty latching.
Kids need Chiropractic too! Children encounter many physical stressors throughout the day from playing with siblings and participation in sports, to long periods of time spent on computers and gaming systems, and exposure to lots of new germs at school. Spinal checkups are important in these early years of development to check for scoliosis and poor posture. When is the last time you felt your child’s backpack? The weight of backpacks can lead to back pain and poor posture can contribute to headaches. Chronic and recurrent ear infections are often a result of poor middle ear drainage; gentle adjustments to the first cervical vertebra (atlas) and the cranial bones can reestablish proper drainage.
Another great time to be evaluated and adjusted is when you’re sick. When the joints of your neck are moving well, this promotes drainage from the head which can alleviate sinus congestion (also helpful for allergy sufferers). If you’ve been coughing non-stop, a checkup of your upper and middle back is important to help promote good communication from the nervous system to your lungs, and maintain good ribcage motion. When your lymphatic and vascular systems are working efficiently, this will also boost your immune system.
As you age, your joints need to keep moving in order to help prevent deterioration and arthritis. Chiropractic can help keep the body in motion allowing for exercise and good posture throughout your life. Doctors can also prescribe specific exercises and stretches, tailored to your needs as they change during the span of your life. Here at Riverview we believe that every body, from birth to death, needs periodic spinal checkups to help keep it functioning as best as possible. Talk to your Chiropractor if you have questions about wellness care or whether or not Chiropractic may be helpful for a specific problem you or a loved one is facing. Here’s to health!
|Posted by Riverview Chiropractic on February 2, 2016 at 3:10 PM|
Winter & Health
by Alaina Rowswell-Kuliikowski DC DICCP
We got a late start to winter this year. For those of us who love snow, it’s been a sad El Nino year, but I am aware there are those of you who disagree with me. It seems this is a perfect time to discuss winter in Western New York and your health.
1.) Shoveling snow: For those of us who are healthy enough for the endeavor here are a few pointers.
a.) Be sure someone knows you are going out to shovel. Accidents do happen and you don’t want to be outside in the elements without someone else knowing you are there.
b.) Dress appropriately. Be sure you are wearing gloves or mittens for your hands and a hat for your head. Heat can be conserved by taking that extra step of a covering for your head.
c.) Be sure to distribute your weight, and bend your knees when you use a shovel. Bending strictly from the waist and lifting snow can cause injury to your back. Bending your knees enables you to have extra power for snow removal. Alternate using your left and right sides to distribute the stress.
d.) If you can, use more pushing of snow, like a plow versus lifting up the snow and putting it somewhere.
e.) Be sure you take breaks. If you are fatigued, you will not be as efficient at snow removal as you would be if you took the occasional break.
f.) As with all exercise, you should not be exerting so strenuously that you could not carry on a conversation. You don’t want to have restricted breathing when you are out in the cold.
2.) Realize the change in humidity as well as climate.
a.) We live in a very humid climate. There is a lot of moisture in our air. During the winter months, we move indoors and the climate has changed. In order to raise the temperature from out of doors to 68-72 degrees F, much of the moisture in our air is removed.
b.) It is a good idea to use a humidifier in the winter.
i.) Using a humidifier can increase the humidity of the air, and help moisturize your skin. Dry skin is more prone to injury, infection and reaction. Eczema can be kept at bay with a simple humidifier.
ii) Using a humidifier can increase the moisture in your mucous membranes. Your oral and nasal passages have moist mucous membranes to help trap and expel antigens. Virus, allergens, and even bacteria are kept out of your system because of this delightful design. Using a humidifier in your home/ or office will help this process and keep you healthier.
iii) Economics: We all feel warmer when the humidity is higher. If you keep your home/ office humid you will require less heat and feel warmer.
c.) Severe changes in temperature is difficulty on your airways and hormonal changes. Going from the cold to blasting heat, and cold again is difficult on your body. I would suggest setting a reasonable temperature in your car, office and in your home. If you feel cold put on more clothing, if you are warm remove the clothing. Your thymus and thyroid are constantly regulating your body temperature, you don’t want to overcompensate for the elements. Also, use nasal saline washes, or a nasal saline gel frequently to help your body adjust to severe temperature changes. The neti pot, saline drops or gel can be administered throughout the day to protect your mucous membranes from intruders and dryness.
3,) Nutrition desires change in the Winter
a.) Eating local is more difficult in the winter. Our farmers markets are not operational, and any produce that is grown locally is likely to be done so in a greenhouse. Our onions, garlic, and winter squash are plentiful and not very expensive this time of year. I would encourage your health pursuits to eat as local as possible.
b.) When choosing foods, choose foods grown with as little pesticide use as possible. (That is what organic implies.) Also, be cautious of foods that are genetically modified. Where possible heirloom seeds and foods provide the least amount of artificially altered genetic material. Our FDA only asks companies to label food if they aren’t genetically modified (GMO), so look for that label.
c.) Be aware that in the cold weather, your body instinctively desires carbohydrate rich foods. These are foods that I would describe as comfort foods. For example potato, rice, pasta, breads, baked goods and even fruits are foods rich in carbohydrates. Eating this type of food will help your body to store fat to help keep you warm. Beware! This is not so good for the rest of your health. These foods also increase inflammation and provide insulin resistance. Try to overcome this desire with eating protein dense, low glycemic index foods and healthy fats. You will feel full and not pack on the pounds.
4.) Water intake is especially important all year round. But, it is worth mentioning at this point. Many of my patients have come in complaining of headaches. Please take note of this, the leading cause of headache is dehydration! Be sure you are drinking approximately 1/2 your weight in ounces if you are experiencing unwanted symptoms. For example, I weigh 140 Lbs, so it would be a good idea for me to drink 70 ounces of fluids per day if I am experiencing headache or pain.
5.) Exercise is always important, but many of us take a break over the holidays, and know the gyms are busy in early January with people starting a New Year’s Resolution. It’s February now, so go ahead back to the gym. If it is nice, put on warm clothes and walk outdoors. You can make a little Vitamin D out there when the sunshine hits your face. But, if you are committed to stay indoors until spring, check out YouTube. I am amazed at all of the free exercise classes available on YouTube. I even took tap dancing lessons online with YouTube. So, surf the web, and find something you like on your laptop and follow along right in your own home. As always, you should consult with your chiropractor on a great place to start. Especially if you have just sustained an injury.
As we enjoy our winter sports, the cozy evenings indoors with a good book, celebrations with family and relishing those sunny days, keep in mind these helpful tips for Winter. Get adjusted regularly and keep your joints moving. Remember, your nerve supply, blood supply and lymphatic return all flows through your joints. It is important to keep them moving to promote health and fight disease. Getting adjusted even helps fight that common cold. For those of us who haven’t taken the time to take care of ourselves, call today for an appointment with your favorite chiropractor. We are here to serve you, and help you to pursue optimal health naturally.
|Posted by Riverview Chiropractic on January 4, 2016 at 9:00 AM|
Getting Fit for Free in 2016
by Dr. Danielle Tomko
It can be so easy to come up with financial or time-related excuses not to get fit, but hopefully the following can demonstrate how easy it is to get into shape for free. Not only do these tips carry no additional financial burden, but some can even be done bit by bit throughout a day or week to make it easier to fit physical fitness into a busy schedule! Don’t forget to ask your chiropractor if these exercises are right for you and to be trained in proper form and positioning.
▪ Park at the end of parking lots to add more steps walked per day. Similarly, try taking the stairs instead of the elevator or escalator. Each time you choose to walk a little farther or climb a few more stairs is extra physical activity you can count toward your daily goals.
▪ Exercise using your own body weight as resistance. Great examples of exercises include lunges and squats. To increase difficulty, use a step or a kitchen chair to prop up a foot while doing single leg squats. Your weight remains on the foot that is on the ground, but doing these exercises with one leg is inherently more difficult.
▪ Use everyday household objects to add resistance training to your day. Hold a can of soup in each hand to perform bicep curls, tricep extensions, deltoid fly, and chest presses. Bags of flour or sugar, and jugs of detergent can be held out in front of your body for added resistance when doing weight-bearing exercises like lunges and squats. Do a few of these exercises throughout the day when cooking, doing laundry, or even brushing your teeth, and you will be surprised how much exercise you can fit into your day with very little added time commitment.
▪ Crunches, push-ups, and planks are some of the most modifiable exercises to suit your needs, experience, and skill level. The whole family can get involved by having contests for the longest held plank or most push-ups.
▪ Get outside! Go for walks, jogs, or bike rides and see the beauty of Western New York throughout the seasons. Explore destinations like Delaware Park and the bike path along the Niagara River.
▪ If the weather is inclement, as is so common in Western New York, don’t let it stop you! Head to the mall and walk around at a brisk pace for 20 to 30 minutes. A little window shopping doesn’t hurt either, and it’s still free!
▪ In the months with nicer weather, take advantage of town amenities such as public pools. With a resident ID card, you typically can have unlimited swimming access in your town.
▪ Get together with friends! Whether playing a sport like basketball, football, or baseball or just playing catch, it can be a lot of fun to play an active game with friends. Not to mention the added benefit of being accountable to one another to make sure everyone gets moving too!
▪ Watch a fitness video online. There are countless free fitness videos streaming online on sites like youtube.com. It can be just as fun as taking a class, but with the added comfort of your own living room! Although there can be strength in numbers, especially when other class members add to the excitement, it can be nice to know that no one is watching. For this reason, online Zumba or yoga, for example, can be remarkably liberating and great stress reducers. Just have fun!
Happy New Year and have fun getting fit for free in 2016!
|Posted by Riverview Chiropractic on December 1, 2015 at 10:05 AM|
Probiotics: What Are They and What Are They Good For?
by Dr. Sasha Marinaccio
Probiotics are friendly bacteria that are normally found in our body. When you think of bacteria, the first thing that may come to mind are the bad microorganisms that cause infections in the body. However, not all are harmful. In fact, the good ones are essential in keeping our gut flora – the microorganisms that live inside our digestive tract – in proper balance to keep us healthy.
When our gut flora becomes imbalanced, it can cause an array of problems from digestive issues and allergies, to yeast infections and headaches. Much has been learned in recent years about the crucial balance within our gut, and there is still more to discover. We now know that between 70-80% of our immune system lies in the gut flora! Who knew that a healthy belly meant a healthier immune system?
Our delicate balance can become upset from antibiotic use and an unhealthy diet full of sugar, artificial ingredients and processed foods. For some, gluten intolerance can inflame the lining of the digestive tract and affect the good flora there. Antibiotics can be lifesaving, but they are widely overused today. This not only fuels the problem of antibiotic resistance, but antibiotics are also not very discriminatory in the bacteria they kill. When you take an antibiotic, it can wipe out the good bacteria in addition to the bad. This is why some people may experience yeast and urinary tract infections or get sick again after a course of antibiotics. When the good bacteria can’t keep the bad microorganisms in check or the immune system is weakened, it effects our body’s responses to other problems. Your doctor may recommend you take a course of probiotics after being prescribed an antibiotic in order to keep the gut flora balanced.
The lining of our intestines is like a gate: it lets in the good things our body needs and keeps out the bad things. When that lining is chronically inflamed and our gut flora is imbalanced, this can lead to a scenario called “leaky gut” in which the gate is opened and lets things into the body which aren’t supposed to get in. This can lead to the body mounting an immune response and eventually may lead to autoimmune disorders, food sensitivities and allergies, which may be a cause of digestive problems and headaches, amongst other conditions. In addition to fixing the diet, probiotics can be helpful in healing the damaged intestinal lining and sealing up the gate.
Probiotics can be helpful for adults, children and even infants. As an infant’s immune system is developing and being fueled by antibodies from breastmilk, a probiotic can be helpful to aid in fighting off recurrent colds or ear infections. They may also be able to improve digestion when there are symptoms of constipation, diarrhea or painful gas.
So, where do we find probiotics? What are they best ways to get them into our body? Probiotics can come in supplement form, which are great when there is an immediate need to help an acute problem. They are also found naturally in fermented foods. Fermented dairy products, such as yogurt (without added sugar) and kefir, are good sources as well as fermented vegetables like pickles, sauerkraut and kimchi. Be aware that pasteurization, a heating process used in most commercial products to kill bacteria, can negate the health benefits of fermented foods. If the idea of fermented foods is unappealing and you’d rather take a supplement, look for one that contains multiple bacterial strains including Lactobacillus and Bifidobacterium. A bacteria count (CFU) in the billions is recommended. Always check for an expiration date. Supplements come in capsules, chewable tablets and powders, depending on your needs.
If you have questions, talk with your Chiropractor or Naturopathic physician as they can help you find a high-quality supplement and dose that is best for you and your children. They can also help you determine whether adding a probiotic to your daily regimen is necessary and work on your diet to address your health concerns.
For more information on gut flora, see the resources below:
• Gut and Psychology Syndrome: http://www.gaps.me/preview/?page_id=20
• Group b strep in pregnancy: http://avivaromm.com/group-b-strep-gbs-in-pregnancy-whats-a-mom-to-do
• Fermenting your own vegetables: http://articles.mercola.com/sites/articles/archive/2012/12/15/caroline-barringer-interview.aspx
• Probiotics and children: http://www.parents.com/toddlers-preschoolers/feeding/healthy-eating/probiotics-the-friendly-bacteria/
|Posted by Riverview Chiropractic on November 2, 2015 at 3:50 PM|
Infant And Pediatric Massage
by Jamie Rackl, LMT
Massage therapy can benefit infants and children much the same way it does adults. For instance, massage acts as a stress buster for kids who have stressors such as school, family, sports, and peer interactions. This stress can cause immune system as well as hormonal imbalances. Massage practiced regularly can help a child reduce stress, which can in turn help the child sleep better and boost their immune system.
Most children respond positively to massage. Sessions are often shorter and may include story telling. Parents are encouraged to stay in the massage room with their child if they or their child would like them to. Most pediatric massage sessions last 15 to 20 minutes since children’s attention spans are shorter. As children age, longer sessions can be utilized.
Infant massage can reduce discomfort from colic and aid in digestive issues. It helps babies regulate their body temperature as well as encourages bonding and self-soothing measures. On top of reducing stress, boosting immune function and improving sleep, pediatric massage has been found to be helpful for children suffering from diabetes, asthma, skin and arthritic problems, digestive issues, hyperactivity disorders, psychiatric problems, and autism. Massage also helps to stimulate motor development as well as cognitive development in both infants and children. Massage as a therapy seems to work for kids whether they are infants, preschoolers, teens or young adults. Making massage a routine in the child’s life can help them grow into a balanced and mature adult.
Curious about massage for your infantor child? Jamie Rackl, LMT and Doula is happy to sit down and talk with you! And keep an eye out, Jamie will be hosting a book club in the coming year featuring Vimala McClure's book- Infant Massage, A Handbook for Loving Parents.
Associated Massage and Bodywork Professionals