December 2020 Health Newsletter

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» Millville Chiropractic Center - December 2020 Newsletter
» Mindfulness-Based Stress Reduction Could Help Your Low Back Pain
» Why Fruit & Veggie Consumption in Young People is Important for Long-Term Health
» Studies Prove Daily Consumption of Nuts Reduces Inflammation

Millville Chiropractic Center - December 2020 Newsletter  

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15 Reasons to Visit a Chiropractor this Holiday Season

Tis the season for the holidays, food, family and cheer!

And also for stress, weight gain, and more that we fear.

For giving, for laughing, for spending time with friends.

For cooking, for cleaning, and wondering if it will ever end.

The Holidays, for many, can be a blessing in disguise.

With stress, illness and injuries always on the rise.

Make this year different, and don’t fall into the trap.

Take care of yourself with chiropractic and maybe a nice long nap!

The holiday season can be a very stressful time for many. While there is so much to be grateful for, it is also easy to get wrapped up in everything and forget to take care of your own health. Putting others first on occasion can be beneficial, but when it is constant, the toll on your body can be huge. There are some easy ways to stay healthy during the holiday season. This article discusses 15 reasons why it is good to visit your chiropractor during the holiday season.

  1. Stress. Everyone knows the holidays can be stressful. Dealing with family members you disagree with or mediating family fights. Finding money to pay for expensive gifts, holiday meals or travel expenses. Traveling and being stuck in airports or driving in bad weather. Or being alone if you have lost loved ones or live far away from friends and family. Everybody has a different reason but the end result is the same. Your body deals with stress by tensing up, headaches, neck pain, low back pain, jaw pain, stomach aches, etc. Many people “throw their back out” every year around the holidays because they get stressed out and don’t do anything about taking care of their own body. You need to put yourself first once in a while, fix the cause of the problem, and get adjusted to treat and prevent injuries from happening repeatedly. Chiropractic is powerful and is great to deal with the negative effects of stress on the body. Trust me, I have a psychology degree, and it sure comes in handy this time of year.
  2.  Travel. This is the busiest time of year for traveling, and there are so many reasons why it can mess you up. Being in a car for long periods of time, tensing up if driving in bad weather or heavy traffic, long lines at the airports, pressure changes in the cabin of a plane, sleeping in strange beds (or pullout couches), carrying heavy bags…it all takes a toll. The list goes on and on, but chiropractic is great for helping treat injuries brought on by wear and tear from traveling! A kink in the neck from sleeping on a bad pillow, sore shoulder from lifting heavy suitcases, sciatica pain from a 12 hour car ride. You name it! Before and after your next trip, get adjusted. Your body (and in-laws) will thank you! **Travel tip: Pack a tennis ball in your carry on and use it as a self-massager whenever you need a break. Put it between your back and a wall, and lean into it, using as much pressure as you can. Roll side to side and up and down to give yourself some quick relief!
  3. Cold & Flu.Tis the season for the sniffles and chills. Being stuck indoors, weaker immune systems, decreased vitamin D levels, and stress can all impact our health. Getting adjusted regularly can balance the nervous system, boost the immune system, promote lymph drainage and strengthen the lungs and other organs. It also helps eliminate and excrete toxins that can make us unhealthy. Chiropractic can also help fight ear infections, sinus infections and many other illnesses that occur more often in the winter months. Use it to prevent many conditions so that you can stay healthy this year.
  4. You may not have to pay for it.Believe it or not, but it may be free for you and your family to see the chiropractor this time of year! Many people still have funds left in a flex account that need to be used up by Dec 31st. If you do, then you will get reimbursed for your visits. Depending on your insurance plan, you may have met your deductible a while ago, or have a specific amount of office visits to use in a year, but your plan will be rolling over the first of the year. If this is the case, you will lose chiropractic visits you have already paid for forever. Why give the insurance company your money when you could REALLY use the adjustments yourself? Even if you are not covered by flex plan or insurance, you could mention it to friends and family looking for gift ideas for you. Many offices offer gift certificates or would allow a pre-pay if someone wanted to purchase visits as a gift. Instead of asking for things you don’t really need, mention the gift of chiropractic to your loved ones.
  5. Bad Weather.Even though we are not snow covered yet, we will be before you know it. Snow and ice can cause so many injuries. Falls on ice, car accidents, shoveling, skiing & snowboarding tumbles and more are pretty common in these parts. It is important to get checked out right away if any of these things happen. Often times, you may not feel the pain until hours or days after the injury happens. During that time you may have been causing more damage. Getting adjusted right away will help the healing process and prevent further damage.
  6. Fight SAD & Depression.With the hours of sunlight much shorter, our vitamin D levels drop a lot this time of year. Coupled with the stress of the holidays, it is easy to see why so many people get depressed in the winter. Instead of running to the MD to get a prescription for Prozac, try fighting it with more natural methods. Chiropractic has a positive impact on the nervous system, which can balance the spinal cord and CSF. Being in balance, pain free, and having all of our systems functioning properly can be enough of a boost for many to prevent depression.
  7. Shoveling & Raking.Many people injure themselves every year from using bad form while shoveling and raking. Wet, heavy snow can really be damaging, especially when bending and twisting. It is important to have an ergonomic shovel that is the correct length for your height. Use proper form, and if you are not healthy enough to do the work, hire someone else to do it for you. If you do injure yourself, make sure to get seen by a chiropractor sooner rather later to avoid damaging the area even more.  Our winter is long enough don’t make it even longer by suffering on top of it.
  8. Shop Til You Drop.Over-doing it when you are shopping by carrying bags and boxes that are too heavy for you can cause shoulder and elbow pain. Standing on concrete floors at large stores for long periods of time can cause back pain and knee pain. Loading and unloading heavy boxes into your back seat can throw your back out. Be careful when shopping to avoid injury, but know that your chiropractor can put you back together so you don’t have to miss all the great deals.
  9. Sluggish Digestion.During the holidays, we tend to change our eating habits. We eat more, the food we eat is heavier, it’s not as fresh, we consume less fruits and vegetables, and our meals contain more starches & sugars, and less fiber. This can affect our digestion in many ways. We can become constipated, bloated, gassy, or have heartburn. Chiropractic has a big impact on our digestion because it affects the nervous system, which in turn controls the nerves that go to our stomach and intestines. If this communication is not running smoothly, our digestion can slow down.  Adjustments can get your bowels running smoothly again and help keep you regular throughout the winter.
  10. Headaches.  Headaches have a variety of causes. They can be from direct trauma to the head, muscle tension, misalignments in the neck, stress, needing eye glasses, allergies, illness, alcohol, chemicals, and much more. To rule out more serious causes such as tumor or stroke, it is important to be evaluated by a chiropractor or medical doctor. For most people, headaches have a musculoskeletal origin, and respond very well to chiropractic adjustments. During the holidays, stress can be a major cause. Muscle tension throughout the neck and shoulders can pull on the base of the skull and lead to pain throughout the head. Over-the-counter pain meds offer relief, but aren’t safe to take long term and don’t really fix the original problem. This holiday season, try chiropractic for stress related headaches and give yourself a real gift.
  11. Pregnancy.  So, ok, pregnancy isn’t only related to the holidays, but it’s a good idea to get chiropractic adjustments throughout pregnancy. During the holidays, a pregnant woman’s body can be affected by all of the things that we discussed already in this article. The difference is that a mom-to-be is more susceptible to stress, injury, and getting sick because of the structural and hormonal changes she is going through. She is also less able to take medication to treat a problem because of the effects on the fetus. She should also try to decrease her stress load during pregnancy, as chemicals released by her body can have a negative impact on the baby. Chiropractic adjustments during pregnancy are a wonderful way to keep the body aligned, decrease muscle tension and prepare the mom’s body for the birth process. If you have a loved one who is pregnant, a prenatal chiropractic gift certificate would be VERY appreciated this year.
  12. It Feels Good! Sometimes, you just don’t research, science or financial reasons to back you up. If you are busy baking, cooking, cleaning, shopping, hosting, shoveling and just want to pamper yourself, who cares? Just do it! It’s relaxing, de-stressing, releases muscle tension and you feel pretty darn good afterwards. So give yourself a gift that feels great this year.
  13. Decorating. Are you the type who goes out hunting for the perfect tree, then cuts it down yourself, and has to tie it to the car and carry it into the house? Do you have box after box of heavy decorations up in the attic or down in the basement? Do you perform circus-type acrobatics trying to hang the Christmas lights? Decorating itself can cause some injuries if we are not careful. Don’t be a Christmas Casualty this year. If you overdo it hanging Rudolph on the roof, get yourself checked out.
  14. Detox.  After a couple of months of gorging on candy, cookies, alcohol and other treats, our bodies need a good detox. The impact of sugar, processed foods, extra fat and alcohol can take a toll on our liver, kidneys and digestive system. A thorough cleanse can help purify our system and get us balanced again. But it is important to include chiropractic while cleansing, as the adjustments help regulate the digestive system and keep things moving smoothly. The last thing you want to do is stir up a bunch of toxins in the body, and then not be able to properly eliminate them because you are “backed up”. Detoxing is also a great way to begin a weight loss program, as it frees up toxins from fat cells. The average person gains 3-10 pounds throughout the holiday season, so this is usually when many people try to lose weight.
  15. Start a New Workout.Millions of Americans list working out as their number one New Year’s resolution. This is great if you are really going to stick with it. Exercising is the best way to lose weight, lower your blood sugar, lower your blood pressure, lower your cholesterol and more. It strengthens muscles and increases bone density. But many people don’t make it through the first month, let alone the whole year. One of the reasons people stop working out is because of pain or injury. Everyone should be evaluated by a chiropractor BEFORE starting an exercise routine, especially if they are new to regular exercise. Foot, knee and hip pain can sideline someone pretty quickly and can be very frustrating. An undiagnosed low back injury can spell trouble if lifting weights. It is important for the body to be balanced before starting to exercising, or one side of the body will be weaker and have to compensate for the other, which in turn can lead to future injuries. If your New Year’s resolution includes working out, make sure to get evaluated so you don’t do more damage than good.

And with that, I hope the rest of 2020 and the beginning of 2021 are the best for you and your family! Happy Holidays with chiropractic!

At Millville Chiropractic Center, we now define a safe environment as:

We are continuing to make your health and safety our priority at Millville Chiropractic Center by staying open to our patients here in the community.

We ask that you wear a mask before entering the office. 

If you come in multiple times a week we ask that you schedule all your appointments at the beginning of the week.  We also ask that you try to pay for all appointments for the week at beginning of the week and have exact change, along with checks made out prior to coming in the office.  So that this may cut back your time spent at the front desk interacting with the office staff.  

We are compliant with CDC guidelines and have been screening all patients before being seen.

We will continue to thoroughly clean our office before and after each patient in our therapy rooms, adjusting rooms and waiting areas.

We want you to be assured that we are doing everything we can in the office to be proactive for your health and well-being!

All temperatures will be taken before therapy.

We ask that you continue to keep conversations at minimal and move through the office as quickly as possible.

Again we encourage everyone to stay on their care plan as it is vital for the health of your spine and immune system.  For Specialty Hours For SENIORS and Immune Compromised please call our office.  

Please if you are ill or have come in contact with someone who has left the country or has been near a COVID19 patient please stay home.

Please call our office for any questions. (856) 327-0320

Stay Safe and Healthy!

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Author:Dr Brooke Doyle
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Mindfulness-Based Stress Reduction Could Help Your Low Back Pain  

If you struggle with back pain, you may be surprised to learn that there’s a very popular, nonintrusive practice that could help you realize real relief. Mindfulness-based stress reduction (MBSR) programs have grown in popularity lately, but they’ve been in use all over the world for decades. As a mind-based approach to the problem, MBSR can also be used as a complement to other physical methodologies for improving back pain.

What Is MBSR?

MBSR is a mental practice whereby people discipline themselves to only focus on the present moment, not the past or future. It’s an offshoot of mindfulness meditation that shares certain tenets with cognitive behavioral therapy. Practitioners use meditation to practice “staying present” and then incorporate this ability into their everyday lives. This form of treatment usually involves some version of yoga, as well.

Does MBSR Work?

Dennis Anheyer of the University of Duisburg-Essen in Germany and a team of researchers looked at seven previously published studies on MBSR. In total, these studies involved 864 patients. They concluded that participants enjoyed small improvements after MBSR treatments for short periods of time. Some studies even resulted in patients experiencing meaningful improvements to their mobility, though they didn’t necessarily last for the long term. When MBSR was paired with yoga, the results for those with disabilities and other physical limitations were even better than when MBSR was used on its own. Dr. Judith A. Turner from the University of Washington in Seattle has also studied MBSR’s benefits. She points out that, compared to other low back pain treatments (e.g. opioid medication and surgery), MBSR involves minimal risks. It can also teach patients new ways to approach their chronic pain that can help lower its perceived severity. While more research into MBSR may be necessary, there’s certainly no reason not to try it. Countless other people have over the past several decades and, as Dr. Anheyer mentioned, it’s certainly safe. He did add, though, that if you meditate or exercise, you should do so regularly.

Spinal Manipulation Helps Relieve Back Pain

Another way you can definitely experience pain relief in your low back – or any area surrounding your spinal column – is to visit your local chiropractor. Spinal manipulation is proven to work, so, after just a single adjustment from a chiropractor, many experience reduced pain and improved mobility, in many cases even after struggling with chronic pain for years.

Author:ChiroPlanet.com
Source:Annals of Internal Medicine, online April 25, 2017.
Copyright:ProfessionalPlanets.com LLC 2017


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Why Fruit & Veggie Consumption in Young People is Important for Long-Term Health  

Young people are notoriously picky about eating fruits and vegetables, but a diet packed with at least 4 servings of fruits and vegetables per day can preserve long-term cardiac health. While plenty of research on this subject has been done on the older adult population, little research was available for the 18 to 30 demographic until the CARDIA study at the Minneapolis Heart Institute. This study narrowed in on the problem of Coronary Artery Calcium, or CAC, in this age group since CAC analysis helps doctors determine if a patient is more at risk of heart failure. Starting in 1985, this program studied the fruit and vegetable intake of over 5,000 people in a 20-year period. At the conclusion of the study, participants were asked a series of questions about their dietary habits and went under CAC tomography scanning to determine the levels of artery calcium buildup. The study divided the participants into two groups; the first group had a high fruit and vegetable intake of 7 to 8 servings, and the second group had a lower intake of just 2 to 3 servings of fiber per day. Using data collected from interviews and CAC scans, researchers discovered that people with eating habits like those in the first group were less at risk of developing a CAC condition by 26%.

Author:ChiroPlanet.com
Source:Circulation, online October 26, 2015.
Copyright:ProfessionalPlanets.com LLC 2016


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Studies Prove Daily Consumption of Nuts Reduces Inflammation  

Inflammation is a major contributing factor in many diseases, from heart disease and diabetes to chronic body pain and migraines. Reducing the inflammatory process is an important key in achieving optimal health. But how can a person go about doing this? In a 2016 analysis by the American Society for Nutrition, nuts were shown to be an important component in the inflammation-lowering process. An earlier study (2014) proved that nuts specifically reduced the risk for cardiovascular disease, diabetes and death, but researchers weren’t exactly sure why. The 2016 study evaluated the correlation between nuts and inflammatory biomarkers. Researchers found that substituting meat, processed foods and dairy products with nuts 3 or more times per week significantly reduced the levels of inflammatory biomarkers. In fact, C-reactive proteins were reduced by 20 percent when participate ate nuts 5 days a week. Another inflammatory marker, interleuin-6, was reduced by over 15 percent. What are some ways people can start adding healthy nuts to their diet? They can add 1 ounce of nuts to their daily diet in the following ways. 

  1. Eat them plain as a snack. They will boost energy and provide a great source of protein.
  2. Add nuts to salads. They offer a delicious crunchy texture and are a tasty compliment to vegetables.
  3. Top yogurt with nuts and fruit. This healthy parfait can be eaten as breakfast, a snack, or even as dessert.
  4. Add a variety of nuts to granola or trail mix. 

Inflammation is a major area of concern for chiropractors. A reduction can result in more effective chiropractic adjustments and overall improvements in health and pain levels for their patients.

Author:ChiroPlanet.com
Source:Am J Clin Nutr ajcn134205, July 27, 2016.
Copyright:ProfessionalPlanets.com LLC 2016


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