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Flu Season Debunked: Staying Healthy Over the Holidays

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chiropractic flu remedies and flu prevention

With “flu season” approaching, we wanted to take some time and debunk some of the myths about flu season. Yes, the seasons are changing, and yes it gets colder outside, but many other things are changing rapidly during these times as well. 

 

As soon as October hits, our mind starts getting into holiday mode. What are we going to get for gifts for everyone this year? Who will be hosting? What are we cooking? In-laws coming to stay at your house? Kids parties every day at school, where you are supposed to make a treat? Its craziness!!

 

We stress ourselves out as soon as the holidays start approaching, and this is what can lead to decreased immunity and getting sick. Top it all off with the Halloween candy, and multiple thanksgiving meals, and ALL the christmas cookies, and you have yourself a one way ticket down to fever town. When our bodies are stressed, it is important to take care of it through mindful minutes, chiropractic adjustments, self care, and proper fuel and nutrition. We talk a lot about stress in our office, because stress is the inability to adapt. Adaptability comes from having a strong and well functioning nervous system, and it is our specialty to take care of your nervous system and make sure that it is in the best state of adaptability for you to handle any type of stressors that come your way.

 

If you do feel something coming on, some of our favorite immune boosting tips are:

  1. Get adjusted!
  2. Elderberry shots every morning
  3. Vitamin D3
  4. Vitamin C
  5. REST
  6. Stay hydrated! We need at least half your body weight in ounces of water per day, and even more when our immune system is fighting extra hard.

 

You can see how with all of this additional stress not only to our minds, but our bodies throughout the holidays that we can feel a crash or that our immune system is weaker. We know that we can’t always change the external stressors in our lives, but we are able to do as much as we can to make sure our bodies are responding in the best way possible to fight off any illness that may come its way.

Workspace Ergonomics

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Sit at a desk all day long?  Have shoulder and neck pain?  These two questions tend to go hand in hand with each other.  Sitting at a desk can be detrimental to your health in many ways, but the placement of your work materials is important.  Here are a few easy changes that you can make to your desk:

1.  Move your mouse:  When your mouse is not placed properly, you have to strain to reach it. This will cause long-term strain to the muscles of the arm, shoulder, and neck.  By simply placing it closer to you, without having to reach for it, your muscles will become more relaxed. If you are at your computer all day, consider purchasing a ball mouse, these are ideal for optimal hand positioning.

2.  Adjust your armrests:  If your chair has armrests, make sure they are parallel to the floor.  Adjust them so that they keep your arms at a natural 90-degree angle.

3.  Prop up your computer screen:  Many times desk jobs include long, tedious hours staring at a computer screen.  If this is you, check out to see the position of your monitor.  The top of the screen should be roughly 2 inches above your eye level.  Anything lower will cause you to have a strain on your neck muscles.

4. Feet flat on the floor: As tempting as it is to cross your legs try to avoid this at all costs. Crossing your legs causes an imbalance in your pelvis and hips.  Which can, in turn, cause low back pain and interference to the nerves going to your digestive tract and reproductive organs.

4.  Take breaks:  Nobody should be sitting for hours at a time without getting up.  Every ten to twenty minutes, get up and stretch.  Take a short walk around the office.  Anything that gets you up and moving! We love Stand Up! The Work Break Timer app, that allows you to set reminders throughout the day to remind you to get up and move around. Here is a list of our favorite desk stretches, make a habitat to start integrating these into your routine breaks.

5.  See your chiropractor:  When you sit for the majority of your day, your body tends to be misaligned.  You start to develop improper motion, strained muscles and don’t feel your best.  By having a chiropractor remove misalignments to your spine, you will be feeling good and working better than you ever have before!

Our Fort Collins Chiropractors are here to help.  They can also come to your work and check out your ergonomics for you and your entire staff.  Our doctors love to bring new and beneficial information to peoples’ workspaces and offices, bring everyone a free lunch, and spread wellness to the Fort Collins community.  If this sounds like something you would like to do for your office, contact Impact Chiropractic at (970) 223-5501.

WHAT MOMS REALLY WANT (IT WON’T COST YOU MUCH)

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May 14th is a day to celebrate all of the special moms in our lives. Like most other holidays, Mother’s day has turned into another day to spend a fortune buying gifts. What if this Mother’s day, we gave our moms a gift that money can’t buy? This Mother’s Day we challenge you to think outside the box; instead of quickly and conveniently buying your mom a gift the night before or stressing about how much money you have to spend, why not create an experience for your mom? Below we have thought up some creative ways to make your mom feel extra special this mother’s day.

1. Cook her dinner

If you live close to your mom this is a cost effective and special way to show your mom she matters. Cooking a meal not only provides time to catch up, it also creates memories for her to cherish with her kids. She will probably remember cooking for you while you were growing up and feel extra special knowing you would take the time out of your busy schedule to show her she is loved and appreciated.

2. Create a scrapbook or video for your mom with old pictures and home videos

Nothing Is sure to make your mom burst with pride (and probably tears) then to take some time to create a walk down memory lane that she can keep coming back to. A great website to use is https://animoto.com/

3. Make some homemade gifts

Put your talent to good use. Are you a writer? An artist? A singer? A craftsman? Do something special for your mom with that talent that you know she loves to brag about anyways.

4. Try a new activity together

Try a cooking class or a craft together. Is there something your mom is interested in that she would love to try? Schedule a pottery making class or a painting class together. https://www.pinotspalette.com/fortcollins, https://www.fcgov.com/recreation/potterystudio.php

5. Take family Pictures

Do you live far away from your mom and need something that withstands the distance? There is nothing your mom will like more than an updated family picture. Get your siblings (or your kiddos) together and take some nice family pictures to send to your mom for Mother’s Day. One excellent photographer we know in Fort Collins is Jessica with Wild Bliss Photography: https://www.wildblissphotography.com/

 

One last idea: you can always give your mom the gift of health with a chiropractic adjustment – we won’t complain about that!

Top 3 Reasons to Visit Your Chiropractor After an Auto Accident

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We can all agree that motor vehicle accidents (MVA’s) are scary and you are often left with a mile long to-do list to get yourself back on the road soon after an auto accident. We realize that it is important to get yourself back on the road soon after but we also want you to think about how incredibly important it is to pay attention to your own body’s needs following a MVA. According to Yale University, it only takes 8.2 mph to cause lasting damage to your musculoskeletal system following a motor vehicle accident, in everyday terms… a fender bender with little to no damage to your vehicle could cause lasting damage to your body! A chiropractic visit should be at the very top of your to-do list following an MVA for this very reason, more specifically within the first 72 hours following an MVA.

WHAT ARE THE 3 MOST IMPORTANT REASONS TO SEE A CHIROPRACTOR FOLLOWING AN MVA?

1. Whiplash is not always obvious: While broken bones and bruises are easy to spot, whiplash is not always apparent in the immediate aftermath of an accident. If you are involved in an accident, your adrenaline levels will spike, which could disguise symptoms of pain and inflammation until your body calms down. It may take a few days for obvious whiplash symptoms like neck pain/stiffness, headaches, blurred vision, and dizziness to occur. A chiropractor uses techniques such as spinal adjustment and special exercises to control damage, minimize pain, and reduce swelling. By seeing this specialist immediately after an accident, you can avoid weeks of pain and discomfort and start the recovery process right away.

2. Acute Injuries lead to Chronic Injuries if not treated:  Ignoring the pain associated with a car accident could lead to long-term damage. Symptoms of whiplash can continue for years if you do not seek treatment, and this chronic condition can lead to emotional anguish to match the physical pain. Another example is if you suffer a minor injury to a joint or bone, you could cause substantial damage in another accident such as a trip and fall incident because your body is in a weakened state already. This weakened state can also lead to early degeneration, especially in weight-bearing joints such as ankles, knees, hips, and the many joints within the spinal column. Seeking chiropractic treatment immediately after a car accident can boost your chances of a full and speedy recovery.

3. Proof for an insurance claim: Although filing a claim is most likely one of the last things you will be thinking about in the immediate aftermath of a car accident, the reality is you may find yourself making one in the short weeks after. Unfortunately, the longer you wait to receive a diagnosis and treatment for your injuries, the harder it is to prove that the injuries stem from the motor vehicle accident. If you visit a chiropractor for treatment relating to the injuries sustained in your accident, it is easier to link those injuries to the incident in the claim.

fort collins chiropractor

Seeing a chiropractor within 72 hours following a motor vehicle accident is incredibly important for diagnosing and treating possible musculoskeletal injuries such as whiplash. Chiropractors are trained and educated in diagnosing these acute injuries and can offer relief of pain and symptoms in addition to saving their patients lots of pain and discomfort in the future. Chiropractic care is also beneficial for proving injury by diagnosis and treatment early after the car accident occurs which can help with future insurance claims. Remember, just because your car is not seriously damaged does not mean your body is not injured, it only takes 8 mph to cause damage to your body!

If you’ve recently been in a car accident, we encourage you to come by our office to get examined and adjusted if needed by our team of doctors who specialize in MVA recovery – your spine will thank you!

THE IMPORTANCE OF STRETCHING

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Spring is officially here! One of the most common quotes around this time is “It’s time to hit the gym and get ready for summer”. Although we love to hear our patients’ goals about working on their health, one of the very next things we will hear is “I just started working out and man am I sore!”.  What are some ways to keep sore muscles at a minimum and help you stay progressing at the gym?

When asked how often they stretch; many patients say they either do not stretch or that they stretch for a few minutes before or after their workout. Questions one might ask are: When are the best times to stretch and what types of stretches are best for before and after workouts?

There are actually two types of stretching that are beneficial when working out: dynamic and static. When done at the correct times, these stretches are significant in keeping sore muscles at bay and allowing muscles to warm up and cool down properly.

DYNAMIC STRETCHING

A dynamic stretch is a controlled movement that moves a muscle group fluidly through an entire range of motion and should be done prior to working out. Performing dynamic stretching properly can have a significant benefit to your athletic performance. Dynamic stretching can accomplish many things like increasing blood flow to your muscles, increasing your range of motion and steadily increasing your heart rate for your upcoming workout. Some examples of dynamic stretches are standing cat/camels, walking lunges, heel flicks, or high knees, which help to get your heart rate up and stretch specific groups of muscles.

STATIC STRETCHING

A static stretch is most effective after a workout and is described as stretching a muscle to the full extent of your ability and holding it for 15-30 seconds. This stretch works by elongating the muscle groups that were just exercised during the workout. Static stretches are beneficial for maintaining range of motion and keeping muscle tissue healthy. Some examples of static stretching include hamstring stretch, quadriceps stretch, trunk rotation, and arm and shoulder stretches.

Stretching is one activity that should be done every day of the week, especially static stretching. Dynamic stretching should be done before workouts to “warm up” the muscle groups you will soon work out! Stretching properly before and after workouts can help decrease soreness and when paired with chiropractic care, can prevent future injuries and help with reaching fitness goals.

Chiropractic care helps you reach your goals by adjusting the misalignments throughout the body which slows down healing of the muscles you work out. Chiropractic adjustments along with proper stretching speed up the recovery process of your muscles and help you reach your fitness goals!

For further reading:

https://www.webmd.com/fitness-exercise/guide/how- to-stretch

https://www.humankinetics.com/excerpts/excerpts/types-of- stretches

POSTURAL EXERCISES TO DO AT HOME

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Our posture is an easy way to view what is going on internally with our bodies.   It gives us a good indication of our health; imbalanced and improper posture tells us there are problems and issues going on at a deeper level.  “Posture affects and moderates every physiological function from breathing to hormonal production. Spinal pain, headache, mood, blood pressure, pulse, and lung capacity are among the functions most easily influenced by posture.” We need to be aware of our forward head posture especially because the stress of improper biomechanics leads to stretching and deformation of delicate ligaments.  Proper position of your body will allow relaxation of muscles, ligaments, and tissues.  When your body is in perfect balance, you will not only be pain-free but also function at your absolute best.

The following examples are postural exercises, which you and your family can perform daily.

HEAD RETRACTION

good posture and chiropractoc care

Begin seated, or standing, looking forward with shoulders back with good neutral posture. Activate core muscles. Attempt to draw head directly backward. Maintain level head position. Do not tilt head up or down. Hold for two seconds. Return to the start position. Beginners should start with 3 sets of 10 repetitions.

SHOULDER RETRACTION

shoulder pain and chiropractic care

Begin standing in good posture. Shoulders should be back and head up. Bend elbows to 90 degrees and keep elbows near sides. While maintaining good posture, draw shoulders back squeezing shoulder blades together. A stretch may be felt in the chest and front of shoulder. Do not allow shoulders to raise upward. Hold for 5-10 seconds. Beginners should start with 3 sets of 5 repetitions.

DOORWAY CHEST STRETCH

chiropractor stretches at home

Place forearm on wall, or doorway, with elbow bent at 90º. Elbows should be slightly below shoulder level. While maintaining forearm contact, lean body into doorway until gentle stretch is felt in the chest and shoulder. Hold for 20-30 seconds. Beginners should start with 3 repetitions on each side.

STANDING HIP FLEXOR STRETCH

hip pain and chiropractic care

Begin standing in front of a chair about 18 inches away. Place one foot flat on the chair seat. Slowly allow hips to glide slightly forward until a gentle stretch is felt on the front of straight leg. Hold for 20-30 seconds. Beginners should aim for 3 sets each on each side.

GLUTE HIP BRIDGE

leg stretches from a chiropractor

Begin lying on the floor, facing up. Bend knees so feet are firmly on floor and arms extended to sides. Activate core muscles. Lift hips off the floor to attain a bridge position with knees, hips, and shoulders in alignment. Slowly return to start position. Repeat for prescribed repetitions and sets. Initially, you may develop some cramping in the back of the thigh. A simple hamstring stretch, before and after, may prevent this from occurring. Beginners should aim for 3 sets.

 Postural exercises, along with chiropractic care is the best way to balance your body. Take control of your health, play an active role.  Get your spine adjusted by your chiropractor and do your part by strengthening and exercising your muscles and ligaments outside of the chiropractic clinic.  Let us know if you are searching for a chiropractor in Fort Collins, Colorado. We see people of all ages and help them address postural, structural and functional issues which affect their health.

The original post of these exercises can be found at Circle of Docs, along with more research on why proper posture is vital to your health.