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Can too much sugar effect bone density?

by seedoflifechiro, posted in Chiropractic, Health

With Halloween next week, what could be more appropriate than a discussion about Bones and Candy, right?!

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The Western diet, high in protein and sugar is associated with an increase in all kinds of metabolic conditions from cardiovascular disease and Type II Diabetes Mellitus to osteopenia and osteoporosis. As a Chiropractor, bone density is a very important topic and it deserves some discussion.

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Let’s take a closer look at how our bones function in the human body. Our bones provide a framework for our muscles to hang upon. They create a safe space for our organs to live. They act as levers to allow us to move. These are all things that we have been told about before. But, did you know that your bones are actually the largest mineral reservoir in the body? From Guyton and Hall’s Textbook of Medical Physiology[1] we know the following. Our bones are constantly in flux with minerals like calcium, phosphate, and magnesium being borrowed and stored to maintain our body’s pH. 99% of the body’s calcium and over half of it’s magnesium is stored in bone.

skull-778075_1920pH refers to how acidic or alkaline the body is. We live within a tight tolerance and have several systems that make sure that this is regulated. Body fluids can push the balance one way or another within a fraction of a second, the respiratory system can make changes in minutes by changing our breathing to either eliminate or preserve CO2, and the kidneys respond slowly but are the most powerful  buffers of pH in the body. This is where we will focus.

When the body has an acidic environment, our body fluids, breathing, and kidneys work to shift it back to the middle. Our body increases the free calcium in extracellular fluid to correct the imbalance which tells the kidneys to excrete magnesium in urine. These minerals are usually sourced from our bones.

Now that we have reviewed the physiology of the pH balance system, let’s apply it to everyday life.

When we have a diet that causes our body to trend toward acidity, this buffer system is continually pulling minerals from bone. Odds are, more quickly than we can effectively store it.

Think of your bones like a bank. There is a bank balance that is your bone density. When your body needs to borrow some, it makes a withdraw. When it takes in calcium and magnesium from food, it deposits. This system works well when it is balanced. However, osteopenia and osteoporosis happen when you overdraw the account.

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Therefore, it is important to balance the budget. Reduction in sugar consumption can help to reduce the withdraws being made from your bones. Improving absorption of dietary minerals helps you to build up your account.

Guyton and Hall [1] discuss the importance of Vitamin D in the absorption of calcium. They report the following mechanisms:

  • increases intestinal calcium absorption by helping the cells to form calcium binding proteins within 2 days.
  • helps to improve phosphate absorption (another important mineral in bone).
  • helps to decrease kidney excretion of calcium and phosphate.
  • promotes bone calcification by transporting ions through cell membranes

This lets us know that appropriate Vitamin D levels are important in healthy bones. Many people in the northern hemisphere do not make or consume enough vitamin D to have adequate levels when tested in the blood. This is an important conversation to have with your primary care physician.

x-ray-223836_1920Bone density is much more complex than just the biochemistry/physiology; however, there are some tried and true methods for helping to improve your bone density:

Improve your diet. Reduce acidic foods, especially grains and sugars. Consume more green leafy vegetables.

Get your vitamin D levels evaluated.

Start participating in weight bearing exercise! Bone responds to stress. If you do not ask your bones to do work, they do not store as many minerals.

As always, please remember: This blog is intended to provide you with tools and information about the human body. Please speak with your own health care provider before making major lifestyle changes.

Below is a citation for Guyton and Hall.

[1]Guyton, Arthur C., and John E. Hall. “Textbook of Medical Physiology.” Textbook of Medical Physiology, 11th ed., Elsevier Saunders, 2007, pp. 371–985.

For additional reading on the topic, check out these links:

Why is Sugar Bad For You?

Calcium and Osteoporosis

Effect of consuming different caloric sweeteners on bone health and possible mechanisms.

Fat, Sugar, and Bone Health

 

Travel Smart- Chiropractic Travel Tips for Flying

by seedoflifechiro, posted in Health, Movement

Flying can be a pain. Literally. You haul yourself through lines at security, toting your carry on luggage. You wait for your flight in uncomfortable seating or on the floor. The planes are cramped with uncomfortable seats and not enough leg room. The air is dry and blows into your face. You finally reach your destination and are so thankful to be done flying that you haul your carry on luggage down the aisle of the plane and breathe a sigh of relief.

It can be better with some planning.

  1. Carry On Luggage
    • Your carry on suitcase is a strategic decision.
      • It is important to choose a lightweight suitcase, preferably with multi-directional wheels. This allows you to push it down the narrow aisle of the airplane and more easily lift it into the overhead bin.
      • Lifting your case into the overhead compartments can be a challenge. By keeping the case light, and talking with your chiropractor about proper lifting technique, you can spare yourself some discomfort in maneuvering your luggage.
    • Your personal item can make or break your trip.
      • A tote bag or large purse seems like a good idea for a personal item. They hold a lot and can be quite fashionable.
      • I prefer and recommend a backpack for your personal item. You can pack your empty purse inside or in your main luggage. Remember to place your belongings in the backpack with the heaviest closest to your body (ie: laptop). Lighter items can be placed farther from the body.
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        A backpack is an excellent choice for a personal item when flying.

        Most backpacks have many compartments which allow you to stay organized and evenly distribute weight. I prefer packs made by backpacking companies like Osprey or Deuter because they are lightweight with many compartments.

  2. Dress the Part
    • Between security checkpoints and the prolonged sitting involved in plane travel, clothing can be an important part of trip planning.
    • Ladies, your hairstyle matters!
      • I have longer hair and have to be sure that my hair is either down or in a top knot. If my hair is in a ponytail or on the back of my head, it forces anterior head positioning.
      • Anterior head positioning causes increased tension in the muscles of the neck and shoulders as well as promoting further poor posture
    • Wear comfortable shoes
      • Shoes should be easily removable for security, but should also be comfortable and practical.
      • High Heel ShoesHeels should be avoided because of the extreme angulation that they place the ankles in- not to mention the positioning of the pelvis while walking.  ***Stay tuned for a future blog that discusses the problems with high heels and their health impact***
    • Choose pants that allow for full hip range of motion. Tight pants, especially jeans can cause nerve and blood vessel impingement with prolonged sitting.
    • Consider compression socks for longer flights. These socks help improve circulation and can help with leg aching with prolonged inactivity.
  3. Remember Posture
    • We mentioned posture when choosing your hairstyle on a travel day… But it goes so much further. Good posture will help prevent low back pain and upper back pain from traveling.
    • Sit fully back in your seat and make sure that you are sitting on your “sit bones” not your tailbone.
    • Place both feet flat on the floor.
    • Adjust your headrest for optimum support.
    • Focus on alignment.
      • Think of your rib cage and your pelvis like 2 bowls.
      • Start by making sure that the bowl of  your pelvis is balanced and upright.
      • Now, line up your rib cage over it.
      • Make sure that your low back is not rounded or crunched forward.
  4. Hydrate
    • The dry environment in an airplane can dry out your mucous membranes- hydrating can keep them healthy and protect you from getting a cold while on an airplane.
      • When your nose dries out, it doesn’t protect you as well from viruses and bacteria.
  5. Sun Salutations!Forward Fold
    • Following your flight, it is time to move. I love how gentle yoga is to help me work the kinks out of my body after a day of travel. Sun salutations will help you to lengthen your spine and loosen tight muscles.

I hope that some of these tools will help you to feel better and be better prepared when you next travel. Please remember that this blog is intended for educational purposes. It is good to speak to your Chiropractor or Primary Care Physician to ensure that these tips are right for you.

MRI Study Demonstrates Lumbar Disc Herniation Heals!

by seedoflifechiro, posted in Chiropractic, Health, Movement

backpain-1944329_1920.pngMany times in practice, a patient presents with symptoms of lumbar (low back) disc injury. They have pain into the leg, often have difficulty standing upright, and have accompanying low back pain.

This generally occurs when a disc bulge or herniation places pressure on the spinal nerves or the spinal cord. As shown in the image below, where the purple shape is pressing on the green nerve.

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Chiropractic care is a great conservative way to manage the pain and, often, it will centralize and resolve in a matter of weeks. A home exercise program is then prescribed to help prevent re-occurrence and strengthen key muscles. When symptoms do not improve with a trial of care, a referral is made to an Orthopedist for further evaluation and MRI. Sometimes surgery is warranted.

Previous studies suggested that, while it was possible to remove symptoms, disc injuries do not fully resolve- think of them like a sleeping dragon. This article, published in the New England Journal of Medicine, is a case study that describes resolution of the patient’s disc injury, documented on MRI. This is incredibly promising and supports conservative management of  lumbar disc injuries with chiropractic care and physical therapy before a surgical option is considered.

***This blog post is intended solely for informational purposes. It is always essential to consult with your own health care provider when making decisions about low back pain or leg pain. ***

 

3 Simple Tools to Improve Your Sleep

by seedoflifechiro, posted in Health

Poor sleep is one of the most common problems that gets reported on my patient’s health history forms. In fact, according to the National Sleep Foundation’s 2014 survey, 45% of Americans reported that they have poor or insufficient sleep that affected their daily activities over the past week.

As Americans, why do we sleep so poorly?yawning-1895561_1920

What are we missing?

How is this affecting our health?

Check out this article from Healthline about the detrimental impact of sleep deprivation on the Central Nervous System, Immune System, Respiratory System, Digestion, Hormones, and so much more.

Do you think that you are sleep-deprived? Look at this list of symptoms, if you identify with these, you may be sleeping poorly on a regular basis:

  • Sleepiness
  • Pain
  • Frequent illness
  • Mood changes
  • Difficulty concentrating
  • Trouble with memory
  • Disorientation
  • A feeling of being dull

Win back your life and your health using these three tools for more effective sleep.

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Create a sleep schedule

Did you ever wonder why small children thrive on a sleep schedule? They can devolve from happy, playful tiny humans into meltdown quickly when naptime is missed or a storm keeps them from their usual routine. You can apply this same principle to your own schedule.

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Are you going to bed at the same time each evening? Are you waking up at the same time each morning? Our bodies cycle the hormones Melatonin and Serotonin throughout the course of a day. Serotonin is one of your happy hormones and Melatonin is for sleep. When you have an inconsistent sleep schedule, it is easy to create an imbalance in these important hormones, leading to mood disorders.

Don’t let technology rule your life

Electronics are backlit and emit blue frequencies of light that prevent the release of (you guessed it) melatonin! Outside of this, electronics create an unhealthy series of habits that can be detrimental to sleep.

Can you remember the last time that you began or ended your day without your cell phone? Do you check your personal, or worse, work email before your feet even touch the ground each morning? Do you and your significant other sit next to each other on your phones before sleep each night?

It is time to institute boundaries. In my home, we don’t keep our phones by our beds. Instead, there is a bowl just inside our bedroom where our phones get parked each night. This may not work for you, but consider switching to a regular alarm clock instead of using your phone, putting your phone on “do not disturb” and not checking your notifications until your morning coffee, or reading before bed- from an actual book. I hope it goes without saying, but kick the TV out of the bedroom.

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Create total darkness.

Even the smallest bit of light (like on your TV) or the light that filters in through your blinds can keep you from dropping into the deepest levels of sleep. This affects our circadian rhythms.

Try this tonight, sit in your bedroom with the lights off- just like you would at bedtime. Look around you. Do you see light? Is there a smoke detector or power adaptor that blinks into the darkness? Do your curtains have a line of light that wraps around the periphery? Now try and eliminate these sources of light to improve your sleep environment.

These 3 steps have greatly improved my sleep hygiene and overall quality of sleep. I hope that they will help you as well!

Please remember, this blog is for informative purposes only. If you are having difficulty sleeping, please consult with your health care provider.

 

 

 

Breastfeeding Frequently Asked Questions- Guest Blogger Brandi Crockett

by seedoflifechiro, posted in Health, Prenatal Chiropractic

In honor of National Breastfeeding Month, we would like to welcome Brandi Crockett, IBCLC to answer some common questions regarding breastfeeding, lactation, and the role of an Internationally Board Certified Lactation Consultant. Read what she has to say below!

August Is National Breastfeeding Month!

You may be wondering why on earth there would be such a thing as National Breastfeeding Month. This month highlights the many benefits of breastfeeding. Sometimes people feel as if birth professionals, shove breastfeeding down their throats. (We really don’t mean for it be a forceful thing.) There are still many individuals that don’t know about the benefits of breastfeeding.

What’s an IBCLC?

That is where I, as well as National Breastfeeding Month, comes in. I am an IBCLC. That stands for Internationally Board Certified Lactation Consultant. I hold the highest position within the lactation world. No, I am not a nurse and I do not work in a hospital. I work in private practice, and I love being able to see moms in their homes and giving them 100% of my attention and giving them the care that they deserve.

There are quite a few individuals that don’t even know that my profession even exists! This saddens me because I wish that all new moms received a home visit from an IBCLC. I think that we would see more successful breastfeeding and empowered moms because they would be given the knowledge they need in order to make the best decisions regarding breastfeeding.

But I digress.

Frequently Asked Questions

The whole point of this is to help empower you by answering some of the questions that I get most often as an IBCLC.

Why would a new mom call an IBCLC? Or when is a good time to call? Can’t a nurse do that?

I get this question all the time. Any time a mom feels that breastfeeding is not going well is when she should call an IBCLC, and please call as soon as you get that feeling. Please do not wait till your supply has tanked and baby isn’t latching.

There are times when I have had a mom connect with me prenatally, either by phone or consult, and we have a plan of action once baby arrives. Not every mom needs to do that, but it never hurts to be prepared.

Why can’t a nurse or your pediatrician or OB/GYN help you with breastfeeding?

The basic answer is that because it’s not their specialty! Your nurse is there to help you with delivering your baby and your OB/GYN help with your pregnancy and also with the delivery of your baby. A postpartum nurse generally has a few tricks up her sleeve to help with breastfeeding, but again, she’s only there to help you recover from having your baby. So do me a favor, and call an IBCLC.

What About Bottles and Pacifiers?

Neither the bottle nor the pacifier in innately bad, it’s all about how you use them and which ones, and sometimes when you introduce them.

I always recommend a Dr. Brown’s bottle, usually with a premie nipple, but sometimes a size 1 (0-3m), but depends on the age of baby.A Dr. Brown’s bottle is a great shape that encourages babies to breastfeed well, and sometimes better. A baby has to curl their tongue around the nipple and hold it in their mouth in similar way that they would a nipple to breastfeed. I will often use this bottle to help strengthen a babies suck if they have had some oral struggles such as a tongue tie.

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As for a pacifier, I would recommend a Soothie by Avent. The shape is similar to a Dr. Brown’s and in turn can help with suck training and strengthening. So how do we use a pacifier the right way? A nickname for a pacifier is a plug, and that is because parents will often give the baby a pacifier in order to get them to stop, or “plug” them up. Now the better way to use a pacifier is basically as last resort. Go thru the checklist; is baby hungry? Do they need to be changed? Burped? Cold? Hot? Anything pinching? If you’ve done everything then offer the pacifier. Sometimes babies will have a high suck need that a pacifier can help with- especially if mom doesn’t want to be the pacifier.

If all is going well with breastfeeding then a good time to introduce a bottle and a pacifier is by about 3 weeks of age. You can, by all means, introduce them earlier, but we generally try to wait until breastfeeding is more established before introducing anything extra. Now, I have certainly advised parents to introduce them earlier due to certain circumstances, but it’s always a case by case basis.

There are tons of different types of bottles out there, as well as lots of different types of pacifiers. The only time that I would say use whatever you’d like, is if breastfeeding is going extremely well. A lot of the pacifiers and bottles out there teach the baby to smash the nipple between their tongue and the roof of their mouth, which can then translate into smashing mom’s nipple while breastfeeding. That hurts! And is not doable long term. But again, it’s definitely a case by case basis.

How Long Should a Mom Breastfeed?little-girl-107421_1920

Now this is a loaded question! It really depends on the family dynamic. Some dryads (or triads) practice extended nursing (nursing beyond 2 years of age). And this works for them because breastfeeding is a relationship. It’s ever changing- and breastmilk is ever changing. Mom’s body knows exactly what that baby needs at that moment for how old that baby or toddler is.

baby-17327_1920Breastfeeding beyond a year may not work for everyone and that’s okay! Any breastmilk is better than no breastmilk. Again, breastfeeding is a relationship and it needs to work for all parties involved. Maybe the baby is ready to wean or mom needs/wants to wean, there are plenty of ways to go about this gently that works for everyone in order to make sure that everyone’s needs are met. Cold turkey weaning is hard on everyone, so I would not recommend it if you don’t have to. An IBCLC can help you figure out a way to wean your baby or even discuss your options for continuing to breastfeed past a year. An IBCLC is there to help with all aspects of breastfeeding.

Overall, breastfeeding is awesome! And I am so proud to be an IBCLC. I am glad that there is a National Breastfeeding Month so that we can bring this fantastic topic to the forefront. Lastly, when in doubt, remain calm and call an IBCLC!

Mountain Mama Lactation LogoBrandi Crockett, IBCLC lives in Granite Falls, WA with her husband of 14 years and 6 crazy, fully breastfed kids (including a set of twins). She loves her job and also enjoys running ragged playing soccer mom and scout mom as well as running 10k’s with her hubby.

A Parent’s Guide to Backpack Safety

by seedoflifechiro, posted in Health

Summer is coming to a close and it is time to purchase new school supplies and especially, Backpacks. Instead of choosing the coolest new superhero or princess backpack, I encourage you to ensure that your child’s backpack fits appropriately.

A backpack that is too large or heavy, or even worn improperly, can be detrimental to your child’s posture and spinal health. Textbooks and school supplies are heavy and it is important to choose a properly sized backpack that will make sure that kids are staying safe this school year.

Size

Many children’s backpacks are more focused on bright colors and appealing to kids cartoons than they are on function. They are often oversized and impractical. When choosing a backpack, it is important to fit the bag to the size of the child.

Below, the top left image, demonstrates a backpack that is likely a little large for the child, though if the straps were shortened it may fit more appropriately. The right image demonstrates a bag that is slightly too tall and a little too wide. The boy in the bottom image has a bag that fits correctly.

A properly fitting backpack should reach from shoulder blade to shoulder blade and from the shoulders to just below the waist. Check out this article with a convenient drawing demonstrating proper landmarks for sizing.

A backpack that is too large will place stress in the wrong part of the spine and can be filled far beyond capacity.

Weight

Kids are little! A child’s backpack should weigh no more than 10-15% of their body weight. The forces through the spine from carrying a heavy backpack can be compressive and cause the child to stand with shoulders hunched forward, head forward, and a curved spine.

Packing the weight into the bag correctly is also important. Heavier items like textbooks should be placed closer to the body, while lighter/smaller items can be further forward. Weight can also be managed by minimizing how much actually goes into the backpack. Which books need to be brought home for homework? What can stay in a locker and what needs to be carried home or between classes?

Proper weight distribution comes from a number of factors in a backpack. The pack should be light when empty. Multiple compartments will aid in packing. Wide straps keep the pack from digging into the shoulders. A waist strap can help to stabilize the load.

Overall

A backpack can be fun and functional. If your child is small in stature, consider picking a backpack that is appropriately sized in a plain color and decorating it with patches or fun paints. Minimizing wear and tear on your child from their backpack can help keep them in great shape.

Do you have questions about backpack sizing? Talk to your local chiropractor to have them check your child’s fit!

Peace in Times of Turmoil

by seedoflifechiro, posted in Health

This past week has left me feeling overwhelmed by the media and the level of violence that is becoming all too common. As a result, I have turned off the news. I have minimized my time on social media. I have worked to open my heart and spend time with people who help me remember that there is light in the world- and that this light can start with me.

With the fear and turmoil everywhere we look… This week I wanted to share some thoughts on finding peace within ourselves and being the light and the change that can move our world in a positive way.

Lightbulb Quote

5 Steps Toward Peace in Troubled Times

  1. Spend time each day in gratitude. It may seem over simple, but when we switch our focus to gratitude, there is a shift in consciousness that is very soothing. Try this simple exercise: Find a quiet place where you can sit comfortably. Breathe into the quiet and the space for awhile. When you feel centered in yourself, pick up a journal and write the word Gratitude as a title. Below this, write a minimum of 3 things which you are grateful for. Some days, it can be hard to find 3 things. They don’t have to be complex or in depth. For example: I am grateful that my cat spent some time in my lap this morning. Something simple like this is still a shift toward peace.
  2. Pay it Forward. When you are stressed and the world seems like it is spinning out of control, it can be difficult to remember how much you truly have. You also never know whose world/day you can change by doing something simple like paying for their coffee, helping them carry groceries, or simply smiling. Helping others without expecting anything in return is an amazing gift.
  3. Unplug from Media for the Weekend. It sounds simple, but stopping the onslaught from the latest News Cycle, Facebook, Twitter, Instagram, Snapchat…. the list goes on… Can help you to reset and focus on local change. Better yet, go into nature. Spend some time in the woods or the water and reconnect with yourself. When you do choose to turn the phone back on and take a glimpse at the latest headlines, you will be a bit more prepared.
  4. Help Someone Locally. Find a way to give back to your community. To paraphrase a performer I saw this weekend, Broon,  we have to invest in the community that we want to surround ourselves with. When your voice may feel lost, politically, vote with your dollar. Support the local farmers that produce food to nourish your body. Shop small for your family gifts. Volunteer in community arts or read to children. Whatever you love- Get involved. One voice can make a difference. Know That Your Voice For Peace Counts. Sometimes we feel so small. Sometimes we get lost in the shuffle. But when you can stand tall, smile, and help your neighbor- you are changing the world. Effect change at the local level and it will echo out.
  5. Meditate. Spend time with your mind at rest. Recognize that you do not need to have all the answers. Focus on your breath and peace is surely right behind. There are so many tools for meditation at your fingertips. Find one that works for you and start a regular practice.

Love comes from within each of us.

Don’t let your light be dimmed or go out.

Stand tall in your peace.

Air Quality and Exercise

by seedoflifechiro, posted in Health, Movement

With this summer’s forest fires in full swing, Seattle has been covered in a haze of smoke for the past week. Air quality has been poor and traffic is congested. Athletes are attempting to continue to stay in shape while battling the smokey haze.

Below, I will discuss some ideas to help stay safe while continuing to exercise. However, IF YOU HAVE ANY LUNG OR CARDIOVASCULAR CONDITIONS, please speak with your Primary Care Physician before exercising to ensure that you are not putting yourself in danger.

Assess Air Quality Prior to Exercise

Check out AirNow.Gov to learn about the current recommendations regarding air quality. For example, today’s rating in Seattle is “Unsafe for Sensitive Groups”. This means that those with any lung or cardiovascular issues should remain inside as should children and older adults who are more sensitive to particulate in the air.

Make sure that you understand what your own personal status is:

Do you have asthma or another respiratory condition?

Are you sensitive to smoke?

Have you been short of breath or have your sinuses been draining?

If you answered “yes ” to any of these, please consult your PCP prior to engaging in exercise.

By looking at the map, you may want to choose to drive to an area that has a better air rating before engaging in outdoor exercise.

Exercise Intelligently

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Once you have determined that you are “OK” to exercise and have found an adequate location, listen to your body.

  • Take frequent breaks
  • Exercise at a lower intensity to take a load off your respiratory system
  • Consider using a sinus rinse to help keep your nasal passages clear
  • If you feel prematurely out of breath or as though you are working harder than normal… Make it a Gym Day and exercise in a controlled environment. (You may also consider being evaluated by your PCP)

Hopefully the winds will pick up off the Pacific and the smoke will clear- but until then stay safe and keep your personal health in mind when spending time outside. Taking a day off training is better than compromising your health.

***The information contained in the blog above is not intended as healthcare advice and is provided for general information purposes***

 

No Pain, No Gain- An Outdated Fitness Concept

by seedoflifechiro, posted in Health, Movement

No Pain, No Gain

I remember being in high school sports and repeatedly hearing people laugh and say, “No pain, no gain” as we pushed ourselves to make gains in the weight room or in the pool. We worked out to exhaustion, more focused on completing the workout or the set in the weight room than on form or perfection. Coaches said things like, “Pain is weakness leaving the body.” We got strong, sure. We gained speed. We thought we were so cool as we showed off our bruises and iced down our shoulders.

The reality, though, is that we were injuring ourselves. We were building poorly coordinated neural pathways. We were altering our biomechanics and causing overuse injuries.

 

Now that I am years out of that scenario, I often work with athletes, like myself, who are driven to excel and want to improve in their sport. One of the biggest discussions we have is surrounding this concept of “No pain. No gain.”

A workout should build you up, not break you down.

It is important to work out in a way that pushes your capacity, but does not allow for the break down of your mechanics. For example, when I assign rehab exercises in my practice, we always discuss:

  • The goals of the exercise
  • What you should feel when you perform the exercise
  • What are the “fails” of the exercise (ie: what things let you know that you have completed as many exercises as your body can handle)

It all comes down to the neural edge. This is the limit to which the brain can control the exercise and where we can actively create new pathways. Here is where we can safely make gains in our training.

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Beyond rehab, think of it like this… If you are on a run and you have decided that you will run 6 miles today. However, at 4 miles you notice that your left foot is hurting in the arch with some knee pain as well. Do you decide to continue running? -OR-  Do you listen to your body and stop your run at 4 miles? Should you continue to run, you are risking causing damage in your body that may keep you from running later in the week or season. It is important to evaluate (or to be evaluated by a professional) why the pain is present? Are your supporting or stabilizing muscles doing their jobs? Are you wearing appropriate shoes for your feet and the surface you are running on? Do you have proper nutrition?

Running through pain or working out through pain can be extremely detrimental to training, overall. It can result in overuse injuries and in neural patterning that lends itself to future injuries. Instead, it is imperative to train intelligently. Work smart. Get evaluated to be sure that you are making safe gains and discuss your training with a coach and functional movement specialist.

Let’s forget No Pain, No Gain

Let’s shift our focus in training. Let’s teach our athletes, young and old, to listen to their bodies and find their edge.  Let’s lead by example and learn to work out smart- and hard.

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***This blog is intended to provide educational content and is not for diagnostic purposes nor to provide health care advice. Please speak with your health care professional prior to changing your workout routine.***

Same Weight, Different Body- It’s time to ditch the scale and take a broader view of health!

by seedoflifechiro, posted in Chiropractic, Health, Movement

As a Chiropractor, my health is an important part of my practice. I try to “live my brand” and do not recommend things to my clients that I would not be willing to do for myself. That being said, I am incredibly human. I have health challenges. I do not always remember to take my supplements. Sometimes, I eat dessert- in fact, I am writing this in a Starbucks where I am treating myself to a Frappuccino. Recently, thanks to Facebook and my wardrobe, I have come to the realization that my health has drastically changed over the past 1.5-2 years (for the better).

About 2 years ago, I became aware that I was not taking care of myself the way I should be. I have food allergies and sensitivities, and while I had cut quite a bit of them out of my diet, I was desperately clinging on to dairy and rice. At a Standard Process seminar, I made the decision to take my health into my own hands and address how my food sensitivities have impacted me.

2 years ago, I was battling depression, my weight, acne, sleep, and the list could go on. I was also working out regularly, had just finished my first triathlon, working on my spiritual well being, sleeping at least 7.5 hours per night, and getting adjusted regularly. Most people looked at me and called me healthy- but I was far from it.

I was faking it and hoping to make it. When each week ended, I spent the weekends in my pajamas sleeping too much and always tired. I would find myself crying over the smallest things. I was always feeling behind and having panic attacks regularly.

It was time for a change.harmony-1229886_1920

The past 2 years have been a quite a journey. I started by cleaning up my diet further- finally giving up my beloved dairy and rice. Within weeks, I was sleeping more deeply. Within months, my skin was clearer. Soon, my clothes fit better. Slowly, I was climbing out of the hole I had dug myself into during grad school and my first years in practice.

I started to really love who I am again. I started to feel like the fun and upbeat person I pretended to be for years. I scaled my workouts back to yoga, swimming, and weight training to allow my body time to heal and balance without as much repetitive stress. I budgeted time for relaxation and recreational reading.

Then, just over a year ago, my husband and I took a month and a half off to visit Europe and move out to Seattle from our first real home together in the Detroit area. The total reset that this allowed for my emotions was unreal and I truly felt in control of my emotions for the first time since puberty.

All told, this was almost a year long process.

The best part was that even moving across the country, finding a place to live, starting a new practice from scratch, dancing this dream awake, didn’t shake my cool. In the year that we have been in Seattle, I continue to be healthier, I can hike and run again, even completing my first half marathon this past June.

Looking at pictures of myself now, the change in my health really hits home. I look happy. I feel healthy. I am significantly more fit. What’s funny, though, is that pesky scale. You know the one. The bathroom scale. Over these past 2 years, it has not budged more than 5-10 pounds in either direction. In fact, during my most unhealthy years it was both at its highest and lowest weight. As I have worked to recapture my wellness and love my body, I have settled somewhere in between- even though my dress size is smaller.

Here’s the thing. And it is a big thing. Something that took me a long time to learn and something that I continue to learn each day. Health is not any one thing. Some of the people who look the healthiest are not well on the inside. Like me, they battle depression or anxiety.

Health is not merely the absence of disease or pain. Health is the constant pursuit of joy in your body and in your soul. It is ever changing. It is not measured on the scale, nor is it truly quantifiable. “Healthy” me is going to be different from “healthy” you. You can be stick thin or curvy and be healthy or unhealthy. It is important to work with health care providers that are focused on wellness and to build your tribe around you that can support your transformation. Find someone to assess you and listen to you. Health is a discussion.

My story of the past 2 years is in no way unique. But. I hope you were inspired in some way to assess your own health.

Start the conversation.

Take those first steps toward your best self.