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Slelep is important

Sleep Deprivation: Dangers and Tips to Avoid It

As we get busy, sleep is often the first thing to go on our to-do list. But it shouldn’t be. Sleep is very important to our mental health, physical health, safety, and quality of life. Sleep helps our brain develop new pathways for learning. It improves our problem-solving skills. It also helps us get along well with others. Shut eye gives our bodies time to repair and build systems so they don’t break down and are less likely to develop major issues such as heart disease, stroke, high blood pressure, kidney disease, or diabetes.

Sleep deprivation can cause a host of difficulties. It can cause us to have trouble making decisions or coping with any changes that life brings us. It affects our emotions and has been linked to depression and even suicide. Recent studies have shown that many diseases are caused by sleep deprivation.

How to Avoid Sleep Deprivation

If you find yourself short on sleep, these are some tips to help you get the sleep you need.

  • Be sure you make sleep a priority. Don’t put it at the bottom of your list of priorities. Most adults need 7-8 hours of sleep per night.
  • Keep the same sleep and wake time every day. If you like to sleep in on your days off, limit it to more than 1 hour difference. This will avoid disrupting your body’s sleep/wake rhythm.
  • Have a routine you go through before bed to signal your body that it is time to sleep. (This is especially helpful for children.) Quiet activities such as taking a hot bath are best.
  • Avoid exercising just before bed.
  • Stay away from TV and computer use just before bed. The artificial light signals your body that it is time to be awake.
  • Avoid large meals within a few hours of bedtime. (A small snack shouldn’t hurt.)
  • Avoid alcohol.
  • Stay away from nicotine or caffeine (chocolate, sodas, coffee, tea) later in the day. These are stimulants which can stay in your system for up to eight hours.
  • Be physically active during the day.
  • Use relaxation techniques to help.
  • Avoid loud music. Keep it calm and soft.

If you continue to have issues with sleep, it could be due to a spinal misalignment. We would be happy to do an evaluation to see if that could be a cause. Please give us a call at 864-963-9304.

*The information in this article is not intended to diagnose or treat any medical condition and does not substitute for a thorough evaluation by a medical professional.  Please consult your chiropractor or physician to determine whether these self-care tips are appropriate for you.

Photo courtesy of Guillermo Latorre on Unsplash.

Sugar: The #1 Addiction

The #1 Addiction in America May Surprise You

The biggest source of addiction in America isn’t cocaine or marijuana. It is sugar. Most of us would not admit to being “addicts,” but we may have succumbed without realizing it. Ask yourself these questions:

 

  • Do you have a hard time stopping once you have started eating a sweet snack?
  • Do you crave simple carbohydrates such as pasta, white bread, or pastries?
  • Do you find yourself eating sugary foods even when you don’t want to?
  • Do you have a stash of sweets that you hide from others?
  • Do you find yourself making extra trips to the store or coffee shop to load up on more sweets?
  • Are you tired all day?
  • Do you have memory issues?
  • Do you find yourself reaching for fat-free items? (Most fat-free items have replaced the fat with sugar for added flavor.)

 

Studies done with animals have shown refined sugar to be more addictive than morphine or heroin, and it can be 8 times more addictive than cocaine! Sugar addiction has also been linked to food intolerances as well.

 

The Domino Effect

 

Another interesting side of eating high-sugar foods is the domino effect. According to a recent study published by The American Journal of Clinical Nutrition, eating sugary food triggers the nucleus accumbens, the part of the brain the controls reward and craving. Not only does this trigger affect your eating habits at the current time, but it also seems to affect behavior at the next meal. This leads to hormonal havoc. The blood sugar raises the insulin level. This then blocks the satiety hormone leptin. Cortisol levels are also increased, which causes you to crave more comfort foods. The high cortisol during sleep increases ghrelin, the hunger hormone, so the next morning you are more likely to reach for a quick sugar fix for breakfast. And the whole cycle begins again.

 

Eliminating sugar, however, is not easy. According to Mark Hyman, MD, director of Cleveland Clinic’s Center for Functional Medicine,

 

There are 600,000 processed foods in the marketplace, 80 percent of which have added hidden sugar. The average American consumes 22 teaspoons of sugar a day, mostly hidden, and the average teenage male has 34 teaspoons a day (more than two 20 ounce sodas). One serving of Prego tomato sauce has more sugar than a serving of Oreo cookies. Sweetened yogurts can have more sugar than a can of soda.

 

The Addiction Can Be Broken

 

Many people who have been addicted to sugar have been able to defeat it in just a few weeks with the right strategy. People find that their taste buds come alive again! They are able to taste flavors that they had missed for a long time. If you would like to be free from your sugar addiction, please give us a call at 864-963-9304. We would love to help you improve your health.

 

See also:

Functional Medicine: What Is It?

Refined Sugar: What to Use in Its Place

Photo by Sharon McCutcheon on Unsplash

Myofascial release for pain relief

Myofascial Release Provides Pain Relief

Dr. Marone has recently added a new technique that has helped many of his patients significantly. It is called Myofascial Release. This is a non-invasive, hands-on therapy which reduces pain by easing tension in trigger points. The treatment simply feels like a pressure, ranging from lighter to deeper. Myofascial Release helps with many issues: headaches, myofascial pain syndrome, neck or back pain, sciatica, shoulder injuries, arthritic conditions, or sports injuries, to name a few.

These are some of the most common benefits from the use of myofascial release:

  • Relief from tight muscles
  • Fewer muscle spasms
  • Better joint range of motion
  • Improved breathing
  • Fewer recurring injuries

How Does Myofascial Release Work?

Myofascial Release focuses on the fascia, which is a tough but adaptable tissue that runs throughout our bodies. It surrounds muscles, nerves, bones, etc. and holds everything inside together. If you can picture your bones and muscles as the web of a spider and the space between the strands of the web as being fascia (rather than air), that gives a pretty good picture of how fascia connects everything.

When we experience trauma of any type, the fascia tightens. Because the fascia has multiple connections, an injury in one area can have a ripple effect on many other areas. For example, a person may experience knee pain, but it has nothing to do with his knee; the actual injury may be in the patient’s back. Because of this, a practitioner may perform Myofascial Release on a patient in many areas of the body—not just the injured area–in order to reach all of the fascia that has become involved.

Please contact us at 864-969304 to see if this may be of help to you. We would love to see you get relief from your pain!

See also:

Osteoporosis: Some Tips to Help

Pain Anywhere?

Photo courtesy of andreas160578 at Pixabay.

Help for Dealing with Osteoporosis

Osteoporosis is a diagnosis that many of us fear as we age. It causes our bones to become weak and brittle. Just a minor stressor such as coughing or bending can cause a fracture. This happens when our old bone tissue is being broken down and removed faster than new tissue is being produced. Osteoporosis affects the spine, hips, and wrists the most, but it can also affect other weight-bearing bones as well, such as the pelvis or femur.

Some of the first signs of osteoporosis:

  • Chronic back pain
  • Noticing getting shorter
  • More stooped posture
  • Bones quick to fracture

Exercises for Osteoporosis:

One of the biggest causes of osteoporosis is a lack of exercise. To decrease the likelihood of osteoporosis developing, weight-bearing exercises are the best, combined with a healthy, nutritious diet. Exercise is always easier to do if you enjoy it. These are some good activities to try:

  • Hiking
  • Brisk walking
  • Jogging
  • Step aerobics
  • Climbing stairs
  • Tennis (or any racquet sport)
  • Jumping rope

Nutrition for Osteoporosis

Good nutrition will help make bones stronger. The big nutrient for bones is, of course, calcium. Vitamin D is important because it helps the body use calcium. Then potassium and magnesium are important because they help the body use Vitamin D. These are some good foods that are high in these nutrients:

  • Dark greens such as bok choy, kale, and spinach
  • Sweet potatoes
  • Grapefruit and other citrus fruits
  • Figs
  • Canned salmon (canned is actually best because the bones are included0
  • Almond butter

As with any health issue, contact your health professional first. No diet or exercise program is the best for everyone. You need to find what is best for you. If you would like to see how Nutrition Response Testing or Functional Medicine can help you, please give us a call at 864-963-9304. We would love to help you.

See also:

*The information in this article is not intended to diagnose or treat any medical condition and does not substitute for a thorough evaluation by a medical professional.  Please consult your chiropractor or physician to determine whether these self-care tips are appropriate for you.
wallet-in-back-pocket

Wallets and Phones: May Be the Source of Your Pain

Backpacks: Choosing Wisely for Your Child’s Well BeingToday we hear a lot about ergonomic chairs, and desks. We practice good posture to keep us looking good. And then we wreck it all by putting fat wallets or a cell phone in our back pocket!

When you sit on a wallet or cell phone, it causes your pelvis to be higher on one side than the other. This causes extra stress throughout your entire spine, including the muscles and nerves that run up your back. The stress can be the cause of many complaints:  back pain, neck pain, sciatica, or headaches, to name a few.

No matter how good your posture is, or how well designed your office furniture is, if you are sitting on a wallet or phone all day long, it will cause pain. If you are getting chiropractic adjustments, it can also limit the effectiveness of the adjustments.

Wallets and Phones: The Solution

The best solution is to put wallets and phones in your front pocket or carry them in some other way. Your back will thank you!

See also:

IImage by Steve Buissinne from Pixabay

Yoga and Chiropractic

Yoga and Chiropractic: Each Helps the Other

Yoga has become quite popular lately. Perhaps taking it up has become a part of your health plan. If so, you’re one of over 20 million people who have found lots of good reasons to do so: Yoga increases flexibility and mobility. Those who practice yoga find they are better able to handle stress. Yoga also creates stronger, leaner bodies. It helps to lower blood pressure and strengthens the body’s core muscles.

We find that yoga and chiropractic go together quite well, each one making the other one more beneficial. Here are some ways:

  • Yoga tones the body to prepare it for deep chiropractic healing by stretching and releasing muscles that have been restricted for long periods of time.
  •  Chiropractic opens up the body’s energy blockages structurally so that the energy work accomplished by yoga is more effective.
  • Yoga increases range of motion so the chiropractor can go deeper with his treatments and get the body on its way to healing much more quickly.
  • Yoga helps the spine remain supple so chiropractic adjustments “hold” longer.
  • Chiropractic restores proper motion to the spine so that yoga can help the person achieve greater muscle tone, flexibility, range of motion and strength than would be possible with yoga alone.

Patients who get chiropractic adjustments and practice yoga together find that they receive the expected benefits from both disciplines faster than if they use only one. Both are designed to help with flexibility, balance, and increased mobility. However, both of them approach it in different ways. As each one supports the other, the result is a more effective, more well-balanced treatment.

Please call us if you have any questions about how we can help you with chiropractic care at 864-963-9304.

Photo courtesy of Fezbot2000 on Unsplash.

functional health

Functional Medicine: What Is It?

A 49-year-old man was experiencing cramps, high blood pressure, fatigue, anxiety, and had trouble sleeping. He went to the doctor and had the routine blood work done. Everything came back normal. Since he was not able to find a good solution to the symptoms he was experiencing, he chose to try the principles of Functional Medicine. The practitioner had lab work done. This showed his unique biomarkers which revealed the deficiencies in the major systems of his body.

His Functional Medicine report showed that his body needed more magnesium than the average person. After seeing the results, he increased his magnesium intake. Within just a few days, his fatigue had vanished. The dark circles under his eyes were gone. His blood pressure readings were lower. He began to see his blood sugar stabilizing. With these changes, he felt much better in just a short time.

Each one of us is as different as our fingerprints. We each have unique biochemical characteristics. Two people can experience the same symptoms, but it may be different imbalances in their bodies which are contributing to those symptoms. Using Functional Medicine is like listening to your body talk directly to you. It helps you to find the deficiencies in your body that you need to bring it back to full health.

5 Basic Principles of Functional Medicine

  • Each one of us is a unique individual.  This includes our genetic makeup as well as biochemical makeup. Functional Medicine treats the individual, not the disease.
  • FM is science based.  Science is learning that each system of the body is interconnected with every other system. By viewing the various systems as an integrated whole, FM recognizes that a symptom in one part of the body may be a manifestation of an underlying issue in another part.
  • Your body has an innate intelligence. Once any interference is eliminated, your body has the ability to regulate and balance all of its systems.
  • Your body has the ability to heal and prevent most of the diseases of aging.
  • Health is more than absence of disease; it is a state of immense vitality.

Mainstream medicine is trained to diagnose and then find medications to match the disease. The goal of Functional Medicine is to help patients with chronic illnesses find the most effective options with the fewest side effects. We work to find the root cause of your symptoms or disease and use holistic or alternative medicine approaches to help you reach optimal functioning.

Call us at 864-963-9304 for a free consultation today.

Photo courtesy of Pineapple Supply Company on Unsplash

9 Tips to Help Prepare Healthy Meals FAST!

After a long day at work followed by your kids’ soccer practice, it can be really tempting to call out for pizza rather than putting something nutritious on the table. Nutritious food just seems to take a lot more time to prepare. With these tips, though, you may find that a healthy meal can be a lot easier than you think!

 

Meal Planning Tips

 

  • Plan ahead. Sit down once a week and plan your meals for the next week. Take into account those day which are going to be especially busy, and plan something simple for those days.
  • Do your grocery shopping once a week. After you plan your meals for the week, write out a grocery list for all the ingredients you will need to prepare those meals. This will save tons of time by avoiding those extra trips to the store to pick up those items needed for a last-minute meal.
  • Prep your produce all at once. Find a time shortly after you bring the groceries home to do any necessary dicing and slicing necessary for the week’s meals. Measure out the amounts you will need for each recipe and label the container. Or have a “Monday” container, a “Tuesday” container, etc. that you will use each week for that day’s chopped produce.
  • Be sure that you keep your pantry and freezer stocked. Keep staples on hand. When they get low, put them on your grocery list. When you open a box or jar of any item you use regularly, put it on your list so you will be sure to have it when the opened item is used up. Be sure the things you are stocking are healthy—beans, whole grains, whole-grain pasta, frozen fruits and vegetables, herbs and spices.
  • Double up. When you make a recipe, plan on doubling or tripling the recipe. You’ll have a meal for that day and more to put in the freezer for a quick, already-prepared meal another night.
  • Take advantage of the simplicity of a slow cooker. The ingredients can be dumped in the slow cooker in the morning,. When you get home, a nice, warm meal will be waiting for you.
  • Use shakes. For really busy days, find some good smoothie recipes, and have a healthy smoothie as a meal replacement.
  • Some types of food are naturally easy. Tacos, stir-fly, or pasta dishes are usually quick to make. Find several variations of these to keep it fresh.
  • Have some “go-to” meals. Make a list of the quick healthy meals that you have prepared that your family especially enjoyed. Keep those ingredients on hand so you know you always have something you can put together to keep nutritious meals on the table.

 

Please let us know if these are helpful to you or if you have additional tips to add that have worked for you. We’re all in this together to keep our bodies healthy!

 

See also:

Use the Color Wheel to Plan Your Menu

Meal Maker: A Tool to Make Cooking Easier

13 Tips to Help You Keep Your “Healthier Eating” New Year’s Resolutions

Eating Healthy Even Through the Holidays

21 Days to a Clearer Mind and Increased Energy!

Photo by Dan Gold on Unsplash

Chiropractic Care for Colic in Babies

Not many things are more difficult to a new parent than dealing with a baby with colic. You are tired and frazzled with an inconsolable child who cannot communicate what is bothering him or her—and worst of all, there is nothing you can do about it.   For crying episodes to be classified as colic, these criteria must be met:

  • Crying at least 3 hours per day
  • Must happen at least 3 days per week
  • Must have been occurring over a span of 3 weeks or longer

Hope for Relief of Colic

Several characteristics separate colic from normal baby crying. When a baby has colic, his high-pitched crying will usually happen around the same time of day. It does not seem to have any explainable cause. No matter how hard the parent tries, he cannot console the baby. The child will often clench his fists, tighten his abdominal muscles, and pull his legs up.

There is hope, however. Chiropractic care has been found to decrease crying episodes in children with colic when given chiropractic treatments. This is also a gentle, drug-free approach. Childbirth can be a traumatic experience physically for babies. On their way into the world, babies’ bodies are often stretched or compressed, which can cause misalignments in their spines. These misalignments can then lead to digestive issues as well as problems with nursing. Misalignments can also impede normal organ functioning.

According to a recent study published by the Journal of Manipulative and Physiological Therapeutics, when babies with colic were given an anti-gas medication, they saw a 38% decrease in crying, however babies who were treated with chiropractic care saw a 67% decrease.

Parents may be afraid of taking a newborn to a chiropractor, but there is no need to be concerned. The adjustment of a baby is very gentle. The chiropractor will use only his fingers to apply the needed pressure. Babies will often come to complete relaxation while receiving treatment.

Chiropractic care for babies with colic is very effective. I encourage you to try it for peace of mind for both you and your newborn. If you would like more information, please give us a call at 864-963-9304.

 

See also:

Pregnancy

Image by joffi at Pixabay.

 

old-man-walking

Osteoporosis: How Chiropractic Care Can Help

Osteoporosis is a diagnosis that many of us fear as we age. It causes our bones to become weak and brittle. Just a minor stressor such as coughing or bending can cause a fracture. This happens when our old bone tissue is being broken down and removed faster than new tissue is being produced. Osteoporosis also affects the spine, hips, and wrists the most, but it can affect other weight-bearing bones as well, such as the pelvis or femur.

Some of the first signs of osteoporosis:

  • Chronic back pain
  • Noticing getting shorter
  • More stooped posture
  • Bones quick to fracture

Exercises for Osteoporosis

One of the biggest causes of osteoporosis is a lack of exercise. To decrease the likelihood of osteoporosis developing, weight-bearing exercises are the best, combined with a healthy, nutritious diet. Exercise is always easier to do if you enjoy it. These are some good activities to try:

  • Hiking
  • Brisk walking
  • Jogging
  • Step aerobics
  • Climbing stairs
  • Tennis (or any racquet sport)
  • Jumping rope

Nutrition for Osteoporosis

Good nutrition will help make bones stronger. The big nutrient for bones is, of course, calcium. Vitamin D is important because it helps the body use calcium. Then potassium and magnesium are important because they help the body use Vitamin D. These are some good foods that are high in these nutrients:

  • Dark greens such as bok choy, kale, and spinach
  • Sweet potatoes
  • Grapefruit and other citrus fruits
  • Figs
  • Canned salmon (canned is actually best because the bones are included0
  • Almond butter

As with any health issue, contact your health professional first. No diet or exercise program is the best for everyone. You need to find what is best for you. If you would like to see how Nutrition Response Testing or Functional Medicine can help you, please give us a call at 864-963-9304. We would love to help you.

See also:

More Than Back Pain: 6 Other Reasons for Chiropractic Care

Osteoporosis: Some Tips to Help

Image by Myriam Zilles at Pixabay