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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

care-for-headaches

More Than Back Pain: 6 Other Reasons for Chiropractic Care

 

It is common for people to come for chiropractic care because they are in some type of pain. However, the main purpose of chiropractic is actually prevention. If we keep our nervous system in full working order, we can avoid many health issues to begin with. These are 7 of the main ways chiropractic care can help us avoid other health issues.

 

  1. Inflammation and the Immune System

Chronic inflammation is caused by imbalances in our immune system. Studies show that blood serum levels of several important antibodies were elevated in patients after chiropractic adjustments. The adjustment strengthened the immune system which, in turn, reduced inflammation. The authors of the study suggested that chiropractic care may “jump start” the immune system to help it reduce inflection and illness.

 

2. Blood Pressure

A study was done where some patients were given an adjustment of their atlas and others a “fake” adjustment. They found a dramatic difference between the two groups. 85% of the participants who received an adjustment saw a change after only one adjustment. The authors noted that the difference was the same as patients taking two different hypertensive drugs at the same time.

 

  1. Stress

Researchers used PET scans and blood work to determine changes in the autonomic nervous system after chiropractic adjustments. They found that participants had altered brain activity in the areas which process pain and stress reactions. The participants also reported reduced pain and increased quality of life after chiropractic care.

 

  1. Balance

As we get older, we often lose our sense of balance as well as flexibility and strength. Chiropractic care restores healthy functioning of the spine, and the spine plays an important role in our balance (due to proprioceptors which relay information about the position of our bodies to the brain). A study from 2009 showed that patients who received chiropractic care experienced reduced dizziness and improved balance. A second look at this issue in 2015 suggested that chiropractic adjustments are an effective way to help prevent falls in the elderly.

 

  1. Asthma Symptoms

Chiropractic care can increase lung functioning, which then reduces the symptoms of asthma.

 

  1. Colic in Babies

Researchers in 2012 conducted a study on 104 infants who were suffering from colic. The infants were divided into three groups. One group received chiropractic adjustments with their parents aware of the adjustments, another group received adjustments without the parents being aware of the treatment, and the last group received no adjustments and parents were not told. The parents of all groups reported back. At the end of the study, the parents reported a significant decrease in their babies’ crying in both of groups which received adjustments compared to those who received no treatment. Whether or not the parent was aware of their child receiving an adjustment had no effect on the outcome of their assessment.

See also:

Request Appointment

Spinal Decompression

 

 

 

 

grow-your-own

8 Vegetables to Plant This Spring

If you want to improve the nutritional quality of your food, there is no better way than to grow it yourself! You know the produce is fresh, and you can control the quality of the soil it grows in. Since spring is just around the corner, it is time to be thinking about what to plant in that garden. Here are some ideas for some vegetables and when to plan them:

 

Arugula

This plant adds a nice zest to dishes! The seeds should be planted as soon as the soil is workable. They will grow fast—you should have a harvest in 3-4 weeks. You can replant it every 2 weeks until the weather becomes too hot.

 

Beets

There are many varieties of this vegetable. You can venture into new territory and try a yellow or white variety instead of the classic red. These provide an early summer harvest. They like a bit of nitrogen-rich fertilizer to help them along.

 

Broccoli

Broccoli is filled with anti-oxidants and is a nutritional powerhouse. It can be transplanted as early as 4 weeks before the last frost date (which in our area is April 15). Broccoli will take 50-100 days to harvest.

 

Carrots

Who doesn’t love a great snack of carrots! The seeds can be planted as early as two weeks before the last frost date. Plant them deep in loose soil. If you want baby carrots, they can be harvested in 30-40 days. For full mature carrots, they will require 50-80 days.

 

Peas

Peas come in several varieties: English, green, sugar, or snap. It might be fun to experiment and try all of them! These can be planted 4-6 weeks before the last frost date. Approximately 55-70 days later, you should be ready to reap your harvest.

 

Lettuce

This vegetable can be grown at any time. Begin your planting as soon as the soil is workable. It prefers partial shade, so it will grow in areas where some other things won’t do as well. Lettuce is sensitive to cold, so if we have a cold snap, covering them with blankets can protect them.

 

Onions

No matter which type you prefer, these can be planted early. Onions do best with time-released fertilizer.

 

Radishes

These can be planted in between other veggies, because they don’t require much room. They need well-drained soil, and no feeding is necessary. Radishes grow quickly, so check them often. They should be picked once they are an edible size to avoid becoming bitter. Plant them as early as 4 weeks before the last frost.

 

What are you going to plant this season? Anything unusual? We’d love to hear your gardening stories—they’re an inspiration to us all to get our hands in the dirt!

 

See also:

http://maronewellness.com/3-tips-for-pain-free-gardening/

http://maronewellness.com/more-tips-for-pain-free-gardening/

 

colorful-fruits

Use the Color Wheel to Plan Your Menu

We always seem to be on the lookout for one “superfood” that will solve all of our health problems. However, the truth is that health comes best through a variety of foods—especially in a variety of colors, because each color offers different nutritional benefits. Colorful fruits and vegetables contain both antioxidants and phytochemicals which can reduce the risk of many chronic health issues including cancer and heart disease.

These are the different colors along with the foods that fit into that category and the health benefits they bring.

 

White

Foods

Bananas

Cauliflower

Garlic

Mushrooms

White onions

 

Benefits

The natural plant pigments in these foods have shown in studies to reduce cholesterol and blood pressure. They also reduce the risk of stomach cancer.

 

Orange and Yellow

Foods:

Apricots

Cantaloupe

Carrots

Mangos

Orange Peppers

Papaya

Peaches

Pumpkin

Sweet Potatoes

Yellow Peppers

 

Benefits:

These foods contain carotinoids that help to keep our eyes healthy. Orange and yellows reduce the risk of cancer and heart disease and also provide an overall boost to our immune system.

 

Red

Foods:

Beets

Cherries

Cranberries

Pink Grapefruit

Pomegranates

Raspberries

Red Cabbage

Red Grapes

Red Peppers

Rhubarb

Strawberries

Tomatoes

Watermelon

 

Benefits:

This color contains lycopene and anthocyanins. Lycopene is helpful in reducing the risk of cancer, particularly prostate cancer, and anthocyanins are powerful antioxidants that keep our cells protected from damage by free radicals.

 

Green

Foods:

Artihokes

Asparagus

Avocados

Broccoli

Brussels Sprouts

Green Cabbage

Kiwi

Lettuce

Green Onions

Peas

 

Benefits:

Greens are rich in anti-oxidants which promote eye health, reduce risk of cataracts, and protect against some types of cancers.

 

 

Blue and Purple

Foods

Blackberries

Blueberries

Eggplant

Prunes

Plums

Purple Grapes

 

Benefits

Blue and purple foods contain anthocyanins which protect cells from damage and reduce the risk of heart disease and cancer.

 

Each color has its benefits. If we make sure we get a good balance of all of them, we can increase our chances of vibrant health!

See also:

http://maronewellness.com/eating-healthy-you-can-stick-with-it/

http://maronewellness.com/10-tips-to-eat-healthy-on-a-budget/

 

Photo by ja ma on Unsplash
A-Cup-Of-Tea

The Best Teas for Your Health

This is great weather for a hot cup of tea! Not only does tea warm you up, but it can also contain some important health benefits. If you choose herbal or lesser processed teas, these are some of the primary benefits of many popular teas.

 

Rooibos

Pronounced ROY-boss, this tea comes from Africa and is known as red tea. It contains alpha hydroxy acid which is used to regain youthful looking skin. It has anti-oxidants with anti-inflammatory properties which help to alleviate pain caused by inflammation. Rooibos contains ingredients which work as a broncodilator to help with allergies and asthma. The Quercetin in Rooibos can even prevent allergies from triggering in the first place. This tea also has been shown to help control diabetes and support heart health.

 

Chamomile

This herbal tea has a number of uses. It helps with insomnia. It boosts our immune system. If you get a cold, a cup of this tea can relieve your symptoms. Chamomile is known for relieving digestive issues such as indigestion, flatulence, diarrhea, and nausea. Applying it to the skin can treat skin conditions such as psoriasis, eczema, or dandruff.

 

 

Peppermint

Even though there hasn’t been much research done on this herb, it has been used for years to settle an upset stomach, relieve a headache, soothe irritable bowel syndrome, and to help with breathing.

 

Ginger

Ayurveda refers to ginger as the universal medicine because it is good for so many things. It helps the body absorb nutrients. IBS and stomach pain can be alleviated with ginger. It is also used for weight loss, to fight cancer, and to help diabetics manage their glucose levels. Ginger is helpful for better circulation and digestion. It can protect against Alzheimer’s disease. One of the benefits it is most known for is its ability to reduce inflammation.

 

Echinacea

This herb fights the flu. It lowers blood sugar. Research is promising that it may lower blood pressure. It is also known for reducing inflammation.

 

Nettle

Those with osteoarthritis find a friend with nettle in reducing their inflammation. This herbal tea is also a good blood cleanser. It helps the body to rid itself of stored toxins. Nettle also helps to lower blood sugar and reduce allergic rhinitis.

 

Green Tea

Although it is not an herbal tea, green tea has been shown to improve brain function in the short term as well as lowering the risk of Alzheimer’s in the long term. Green tea has been shown to increase fat burning and boost metabolism. It also kills bacteria which can cause bad breath and dental carries. It also shows promise of lowering the risk of Type 2 diabetes.

 

Herbal teas are powerful medicine. As with any other herb, be sure to check with your health professional before adding them to your diet. Some of them can also cause allergic reactions in certain individuals. It is wise to begin slowly and give your body time to react to the tea before you drink additional cups.

 

See also:

http://maronewellness.com/rosemary-herbal-memory-remedy/

http://maronewellness.com/healthy-benefits-turmeric-curative-spice/

http://maronewellness.com/can-you-stomach-ginger-binge/

http://maronewellness.com/herbal-remedies-chronic-sinusitis/

 

*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.

 

Intermittent Fasting: Benefits and Methods

Recently a health trend called Intermittent Fasting has begun topping the charts in popularity. People are using Intermittent Fasting to lose weight, improve their health, increase brain function, and to simplify their lives. Its popularity is likely at least in part due to the fact that it is easier to sustain in a busy lifestyle than most “diets.”

 

Many benefits are confirmed by studies with people using this plan. Intermittent Fasting will reduce obesity and protect against diabetes. It has been shown to protect nerve cells from degeneration. A 2009 study found that elderly adults had improved memory recall after three months of reduced caloric intake. It has also been shown to improve depression and other mood disorders, reduce cholesterol, slow the progression of some cancers, and reduce insulin resistance.

How Does Intermittent Fasting Work?

 

The concept behind Intermittent Fasting is that you eat during a specified time period and then fast the rest of the time. Intermittent Fasting can be done in several different ways.

 

One popular method is the 16/8 Method. This means that you fast for 16 hours and then eat only during an 8-hour window of each day. For example, skip breakfast (except for coffee or tea without cream or sugar). Then eat only during an eight hour window later in the day, such as between noon and 8:00 p.m. or 10:00 a.m. to 6:00 p.m.

 

The 5:2 Diet consists of eating only 500 – 600 calories on two non-consecutive days of the week and then eating normally the other five.

 

A third method is the Eat – Stop – Eat Method. With this choice, you pick one or two non-consecutive days (24-hour periods) per week to fast. You then eat normally the other days.

 

Who Should Not Use Intermittent Fasting?

 

As always, consult your medical professional before beginning any diet. With Intermittent Fasting, this is especially true if any of these apply to you:

 

  • Have diabetes or issues with regulating blood sugar levels
  • Have a history of eating disorders
  • Are trying to conceive
  • Are pregnant or breastfeeding
  • Have amenorhhea
  • Have low blood pressure
  • Are taking any medications

 

The primary goal of Intermittent Fasting is not usually weight loss. However, since you are reducing caloric intake, weight loss should occur as long as you do not overeat on the days when you are not fasting. Usually the weight that you do lose is belly fat—the kind that grows around your organs and causes disease–so that is a big bonus.

 

Any of these three methods will produce positive health benefits. Most people, however, find that the 16/8 method is the easiest to sustain over long periods of time and is the least intrusive into their lifestyles. If you have tried one of these plans, leave a comment and let us know how it went for you. We’d love to hear from you!

 

*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.

 

holiday-parties

Holiday Overeating? Eat These Foods to Help

Have you overeaten or eaten more than you intended to over the past few days/weeks? If so, here are a few good foods to help get your body back to normal and feeling better quickly.

 

  1. Yogurt. In our gut we have “good” bacteria that help to digest food and “bad” bacteria that can potentially be harmful. When we eat poorly, the “bad” bacteria can overtake the “good” bacteria. Eating yogurt helps to put “good” bacteria in our gut to counteract the “bad.” This will help to prevent gas and diarrhea.
  2. Ginger. Ginger stimulates the production of saliva, bile, and gastric enzymes. These keep food moving from your stomach through to your small intestines to reduce gas production. One of the best ways to get ginger is to make a cup of ginger tea. It is also good in salads and smoothies.
  3. Salmon.  The Omega 3s are good for your heart, which can be stressed with an unusual diet. The protein in salmon helps to stabilize blood sugar and may prevent blood sugar spikes after a meal that is overloaded with carbs.
  4. Nuts. Several types of nuts are good for the heart. Almonds and walnuts are some of the best. The Vitamin E in nuts also protects the arteries.
  5. Bananas. Much holiday food is loaded with sodium. Bananas will help to lower blood pressure which can rise after a sodium-rich meal.
  6. Green Tea. The flavonoids in green tea assist in lowering LDL, the “bad” cholesterol and also help to get high blood pressure back to normal.
  7. Spinach. The Vitamin B2 in spinach helps to metabolize fat. Our bodies have to work hard after a binge; B2 gives our body a boost. The vitamins in spinach also fight disease and infection which can develop as a result of being around large groups of people. Spinach is best either raw or lightly steamed.
  8. Water. Last but not least, is water. This liquid is better than anything else in flushing out your system after overeating. It aids in digesting food and softens stools to keep things moving along. If you are suffering from indigestion, try using seltzer water for the calming effect of the fizz.

 

We wish you a wonderful holiday season. Hopefully these ideas will make it even better!

healthy-holiday-desserts

Expand Holiday Dessert Choices Without Expanding Your Waistline

December is the month for desserts! However, if you’re trying to watch your calories, the holiday dessert bars can become quite a field of land mines. Not all desserts have to be high in calories, sugar, or fats, though. Here are some suggestions so that your can enjoy those sweets without the regret later!

Healthier Holiday Desserts

  • Berries and Cream. A bowl of fresh berries with a small dollop of whipped cream or sour cream satisfies a sweet tooth without breaking the calorie budget.
  • Dark Chocolate. Eating an ounce of dark chocolate a few times a week will be satisfying and provide flavonoids. Dark chocolate has less sugar and more cocoa than milk chocolate. Look for chocolate that is 70% cacao or higher.
  • Yogurt Parfait. Add a few berries and nuts to a parfait glass of yogurt for an  enjoyable treat.
  • Pineapple Dole Whip. Freeze 20 oz. drained pineapple chunks for a couple of hours. Add the pineapple, ¼ c. of almond milk, a teaspoon of lemon juice and lime juice, and a ¼ c. of a natural sweetener to a food processor and process until smooth.
  • Pomegranate Dark Chocolate Bites. Put pomegranate seeds in the bottom of 12 lined muffin cups. Drizzle melted dark chocolate on top. Repeat layers of pomegranate seeds and chocolate and finish with more seeds. (Will use 2 ½ c. of seeds and 5.25 oz. of chocolate). Top with a pinch of sea salt. Refrigerate until ready to eat.
  • Chocolate Dipped Apple or Banana Slices. Spritz the apples with lemon juice and freeze the bananas. After dipping in chocolate, roll them in nuts for an added bonus.
  • Fruit and Cheese. Pair come cheddar, brie, or goat cheese with dates, figs, applies or any other firm fruit.
  • Poached Pears. Simmer the pears gently in lemon water, apple juice or other liquid. Top with cream or crème fraiche if desired.
  • Baked Apples. Baking brings out the natural sweetness of the apples. Add raisins for more sweetness. Top with some cinnamon.

 

We wish you a very Merry Christmas and hope you enjoy some healthy holiday desserts this season!

 

See also:

http://maronewellness.com/refined-sugar-what-to-use-in-its-place/

http://maronewellness.com/super-bowl-party-food-playbook/

http://maronewellness.com/eating-healthy-even-holidays/

water-in-fruit

Could Dehydration Be Contributing to Your Back Pain?

All around us we hear about the danger of dehydration and the importance of drinking plenty of water. But did you know all the problems that dehydration can cause? Here are some of them:

 

  • Impaired brain function
  • Cramping of legs and feet
  • Dry skin
  • Increased fatigue
  • Limited mobility
  • Headaches
  • Decreased flexibility

 

Looking at this from a chiropractic standpoint, some of these issues directly affect the spine. Between each of our vertebrae, we have a small disc which is designed to cushion the bones. It allows us to bend our spine without those bones rubbing against one another. The center of this disc is filled with nearly 75% water. As we go about our daily activities, we are constantly putting pressure on those discs (due to gravity). When those discs are compressed, some of the water is squeezed out. This is natural. However, if we don’t rehydrate our bodies, then this water is not able to be replaced properly. This leads to back pain, limited mobility, and an increased risk of back injuries.

 

Avoiding Dehydration

 

So one cause of back pain can be as simple as not getting enough fluids. Water is the best option, but if you don’t like the taste of water, try adding lemon. Or try a few raspberries or other fruit with a sprig of mint in sparkling water for a change.

 

High-water content fruits and vegetables are also good. Some that top the list are watermelon and other melons, oranges, grapefruit, celery, cucumbers, tomatoes, green peppers, and Romaine lettuce.

 

It was once thought that coffee and tea, since they have a diuretic effect, are not good; however recent studies have shown that the hydrating effect of these beverages outweighs the diuretic effect.

 

Dehydration can have more far-reaching consequences than we might see at first. So be sure to get those liquids for–amongst other things–a healthy spine!

 

See also: http://maronewellness.com/back-pain-overlooked-cause/

http://maronewellness.com/which-plastics-are-safe-for-food-and-drinking/

wallet-in-back-pocket

Back Pain: An Overlooked Cause

Today we hear a lot about ergonomic chairs, and desks to avoid back pain. We practice good posture to keep us looking good. And then we wreck it all by putting a fat wallet 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 creates 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:  pain anywhere in the back, 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. Likewise, exercise, yoga, or any other technique may help with symptoms as you had hoped.

 

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:

http://maronewellness.com/sciatic-pain/

http://maronewellness.com/low-back-pain/

http://maronewellness.com/how-are-you-sitting-while-using-your-computer/