Heading to the Golf Course? Support Your Spine While You’re Golfing

Golf is a great sport for many reasons. The mental challenge, time outdoors, social connection, stress reduction and physical activity all support the body and mind in so many ways. However, given the nature of the golf swing, it can also be highly demanding on the spine and joints and trigger nasty problems in the back. The good news is there are ways to support your body, minimize injuries and even play a better game!

Consider these tips:

Be Careful When Handling Your Golf Bag

Choose a portable hand-pull cart and alternate sides when carrying your golf bag or pulling the cart. Use proper lifting techniques when moving your golf bag. Avoid twisting, and instead use strength of your legs, hips, arms, and core muscles.

Walk the Course

It’s a simple way to dramatically improve your fitness level and strengthen your bones. Walking elevates aerobic activity, increases stamina, and boosts immunity.

Warm-Up!

Jolting stiff muscles into action can trigger muscle strain and spinal misalignments. Golfers who stretch and warm-up before playing typically demonstrate greater swing flexibility, muscle endurance, and report fewer aches and pains while playing.

Improve your Posture

There is good reason 70-75% of the athletes who tour with the PGA are under regular Chiropractic care to both prevent injuries and optimize their performance. Healthy posture and spinal movement benefits your entire body, but it can particularly offer tremendous advantages when playing golf. A healthy spine moves properly, which minimizes tissue damage, degeneration, and muscle imbalances that can lead to injury. The neurological benefits of spinal adjustments have also be shown to enhance mental clarity, induce a more relaxed state, and quicken reaction time and agility.

and don’t forget…BETTER HEALTH MEANS BETTER GOLF!

Fuel Wisely:

Junk food makes junk parts! Think about what your are putting in your body on a regular basis. Avoid processed and packaged foods. Shop the perimeter of the grocery store, and choose fresh, whole foods. Try new foods, eat in season, and vary the nutrients into your body. Stay hydrated.

Move It:

Exercise improves your body in every possible way! Strive do some type of physical activity everyday. Vary activities to develop muscle strength, endurance, flexibility and cardiovascular stamina. Cross-training helps target all muscle groups, and reduces risk of injury.

Sleep:

The time when your body repairs and rebuilds itself! Strive for minimum of 7 hours. Avoid prolonged periods of sleep-deprivation due to work or leisure.

Get Connected:

Social stimulation and good relationships support our health. People with friends tend to live better and even longer.Laughter is “the most inexpensive and most effective wonder drug”. A good laugh suppresses stress hormones, boosts your immune system, and reduces inflammation.

Align Yourself:

Optimal Spine = Optimal Health. Spinal misalignments cause joint degeneration, muscle imbalance, pain, weakness, and neurological symptoms. Structure determines function, and poor spinal health weakens the function of all body systems.

Keep your spine healthy with Chiropractic care!

Taking Care of Your Spine While Gardening

Are you a gardener? I am not, but I do appreciate the efforts and results of others!

Working outdoors in your garden and yard is a great form of physical activity, even better if it’s something you are passionate about.

To protect your body and avoid injury, consider some of these tips when stepping out to get your garden started this season:

Keep Your Posture In Mind

While mowing the lawn, keep your head up and stand directly behind the mower so you can keep your hips and shoulders in line with your spine. Push the mower uphill rather than pulling. Always use both hands rather pushing or twisting with one.

Get Down Before You Get Dirty

When working in the dirt, crouch down, sit on a stool, or squat instead of bending at the waist which can strain the joints in the low back. Bend your knees when lifting anything so that you can use the strength of your legs.

Lift Carefully

Keep yard waste bags close to your body while lifting them. Hold a rake with one hand at shoulder height, one hand at waist level and walk or drag the pile. Most importantly, vary your tasks and take breaks when necessary.

Keep Moving

Avoid staying in prolonged postures involving the lower back and neck.

Injury Prevention Works

Your best bet for protecting your back? Consider Chiropractic care!

Waiting until symptoms appear before taking care of your body often can make the problems worse, ultimately causing them to take longer to heal. Chiropractors assess your posture and spinal joints to ensure they are moving properly and that your body is physically balanced. The results people experience from regular spinal care are profound, and the increases in their quality of life measurable.

Find a Chiropractor who fits your needs and will work with your other health professionals to keep you feeling and functioning your best.

Episode 32: Three Simple Ways to Improve Your Sleep

If there is one thing that all healthcare practitioners can agree on, it’s that high quality sleep is absolutely critical for good health. If we were as diligent about recharging our cell phone batteries as we are about recharging our body batteries we’d be in great shape! Check out today’s episode for some ideas on how to improve the quality of your sleep and your overall health as a result.

Hungry for more? Check out the rest of the Adjust Your Life Podcast episodes!
If you’re more of a reader than a listener, you may prefer checking out some blog posts.
If you love conversation, reach out here, I’d love to hear from you!

Focus On What You CAN Control

I’ve spoken with so many people recently, who are frustrated with the number of things that are beyond our control right now. The changes that have been forced on our lifestyle by this virus and everything it’s brought with it, can be disheartening and bring up feelings of sadness and confusion.

I’m not immune to those feelings. One small solution that helps me when I’m starting to feel that overwhelm rise up in my chest, is to focus on what I can control.

You can choose to take care of yourself.
Go for a walk, eat yummy healthy foods, meditate, read a book or get into bed on time.

You can choose to connect with your loved ones.
Sure, nothing beats a hug, but texting, calling and Zoom-ing (I love that Zoom is a verb now) can satisfy that deep need we all have for connection.

You can choose to focus on the good.
If you look into the future focused on uncertainties, your future doesn’t look that great. But when you focus on the things that you have, that you are grateful for – your future looks bright and like it’s to be grateful for. Focus on the good vibes out there, and you’ll bring them into your life.

When you claim your power over your daily choices, it gives your mind a sense of control. And that sense of control is the antidote to all of the overwhelming feelings that start to rise up from this situation. 

Focusing on the things that you can control, rather than the things that are beyond our control,  will lower your stress and cortisol levels, take us out of the flight or fight response, and contribute to the optimization of your health. It will support your emotional wellbeing, and we need that right now.

If you’re feeling like you’re in need of an adjustment, I am able to see people by appointment at my discretion. You can book a call with me here

One of the things I miss most about practice is the 15 minutes we spend talking with each adjustment. Catching up with you, talking about things like food, exercise and  health. So if you feel like you need those 15 minutes without the adjustment, book a call and we’ll have one. Or you can always reach out on Facebook.

Hang in there. There will be lots of light at the end of this tunnel. Keep your eye on it.

Episode 31: Should You Try Fasting? Here’s Why I Love It

Fasting is known to be a healing intervention for a number of chronic and degenerative health challenges, but it also has tremendous benefits when you are healthy and well and want to stay that way for a long time. By consistently adding fasting into your life you will support your digestive system, improve the function of your immune system, help your body get back to it’s natural size and shape, and even slow down the aging process.

There is a ton or research and resources about fasting, but the simplest thing for you to understand with fasting is this:

When you limit the energy required for digestion within your body, it frees up energy to focus on healing and repair.

When you do this consistently the effects of this are cumulative!

Hungry for more? Check out the rest of the Adjust Your Life Podcast episodes!
If you’re more of a reader than a listener, you may prefer checking out some blog posts!
If you love conversation, reach out here, I’d love to hear from you!

Episode 29: Yoga, Health and More with Shirlee Williams

Shirlee is a local health crusader, and lucky for me, a very good friend! She joins me today to talk about what led her to open a yoga studio, the importance of mediation, and she shares how she prioritizes her own health. Tune in for a great little conversation!

You can learn more about Shirlee on her website.

Hungry for more? Check out the rest of the Adjust Your Life Podcast episodes!
If you’re more of a reader than a listener, you may prefer checking out some blog posts!
If you love conversation, reach out here, I’d love to hear from you!

Why I Love Intermittent Fasting

A few years ago now my trainer suggested I try fasting. I can’t recall the specific reasons why it came up or why we were discussing it, I think it was just because it is such a healthy habit and he believes its a good practice. When I work with people who’s expertise I trust to support my health, I tend to ask questions but listen to their advice. So I tried it, and now have been doing it consistently for the past 3 years.

Research and resources are plenty, but the simplest thing for you to understand with fasting is this:

When you limit the energy required for digestion within your body, it frees up energy to focus on healing and repair.

When you do this consistently the effects of this are cumulative! Fasting is known to be a healing intervention for a number of chronic and degenerative health challenges, but it also has tremendous benefits when you are healthy and well and want to stay that way for a long time. By consistently adding fasting into your life you will support your digestive system, improve the function of your immune system, help your body get back to its natural size and shape, and even slow down the aging process.

I added fasting to my life because of the health benefits, but here are the other benefits I observed:

Changed my Relationship with Food

I love to cook, I love great food, but like many people sometimes I ate not for nourishment but because it just tasted good, filled some craving, or it was a social situation.

Reconnected me With my Body

Once I started fasting it was easier to listen to how I felt and whether I really needed food or not. My awareness about my hunger changed, and the amount of food I need to feel satisfied did as well.

Clarity of Thought & Mental Focus

This is by far the biggest reason I continue to fast regularly. After my first 18-hour fast, the clarity of my mind was astounding. I felt as good as I have in the past doing 2 week cleanses but in so much less time!

Consistent Benefits

Allows me to eat whatever I want the rest of the days. My diet is still really clean but if you’ve seen any of my instagram posts you know I love pizzas, and a really great burger. And cupcakes.

Lost Weight

Not intentional but it happened, I move easier, feel more like myself.

Many people are overfed and undernourished, and many people eat more than they need. Talk to your Chiropractor, naturopath or health provider about it! For most people there is no challenge and the only benefits are good ones, but it’s always best to get some professional advice. Do some research, then try it and see if its right for you.

6 Ways to Support Your Immune System

Many people in my practice comment that they seem to get sick less often, and that when they do succumb to cold, flu or infection of some kind, they recover faster.  Chiropractic care is not a treatment for your immune system, it’s simply one of the things you can be doing to keep your body healthy and support your resilience.

Some other tips to support your immune system include:

1) Wash your hands with soap throughout the day. Avoid antibacterial products.

2) Reduce/Minimize/Avoid sugar and processed foods. Load up on antioxidant rich fruits and vegetables.

3) Hydrate! Increase your water intake to continuously flush your system of toxins.

4) Move your body every day with some form of physical activity.

5) Use salt water rinses to flush your nostrils and gargle with it once a day. Salt water will help the proliferation of bacteria.

6) Get plenty of good quality sleep! Sleep is when your body heals and regulates many functions.

Give your body what it needs to function properly, and you’ll be surprised at how well your immune system will perform!

Child with a fever.

Everything You Need To Know About Fevers

As both a Chiropractor and a mother, I have personally seen the benefits of a more natural approach to children’s health, and seen hundreds of children thrive without reliance on pharmaceuticals for everything that ails them. My sons are 13 and 17 years old, and I can  count the number of times I have taken their temperature.

They rarely get sick, but when they do fall ill, I understand the importance of monitoring them, giving them love, fluids and nourishment, and letting their body deal with the bacteria or virus on their own. They have never taken any medication (and yes, that is a fact I am proud of!) and I have certainly never given them any medication to treat a fever. Here’s why:

What is a Fever?

A fever is a raise in the body’s core temperature above:

37.8    If taken orally
37.2    If taken under the arm

Fevers Are Part of a Healthy Immune Response

Fevers are actually one of the body’s first lines of defence against bacteria and viruses.  By raising the temperature inside the body bacteria cannot survive!  The number of circulating white blood cells increases (important immune system fighters), the amount of iron in the blood (which bacteria need to survive) is moved into the liver where it is stored, and many toxins are released through perspiration.

Fevers Are a Good Thing!

They are the sign of a healthy, functioning immune system.  A fever on its own is not a reason for concern.  It’s important to monitor your child for other signs of possible illness (runny nose, tugging at ears, coughing, etc.) before assuming they are sick.  Other factors can also be responsible for an increase in body temperature (i.e.over-dressing, physical activity, heat exposure). When in doubt, seek advice from a health professional.

If Your Child Has a Fever

Watch them for other signs of a possible illness. Ensure they eat nutritious food (unprocessed, low-sugar, unrefined, whole foods), get adequate rest, and increased fluid intake (broth, diluted juice, H2O). If they are breastfeeding increase the frequency of feedings. Give them extra love, comfort, and reassurance their body is strong and working well to help them heal.

Can Chiropractic Care Help?

Yes. Spinal adjustments can provide beneficial support of the immune system, and subsequently, can help reduce a fever since the body is more easily able to process the bacteria or virus within. Fever is no longer needed because the infection subsides.

Can a Fever be Dangerous?

Untreated fevers caused by viral or bacterial infections do not rise inexorably, and will generally not exceed 105 degrees because the body actually has a built-in mechanism to prevent an infection induced fever from reaching 106.  Temperatures that climb to these levels are part of the cycle that normally occurs when the body is trying to fight the infection.  Although 95% of childhood fevers never reach 105, those that do often peak and then start to descend as the body heals.  Only in the cases of externally caused fevers (heatstroke, poisonings, etc) does the body’s inborn mechanism fail, and it is in these cases where fevers can exceed 106 and warrant immediate attention.

When to Visit the Emergency Room

Head to the emergency room if your child has a fever that persists for more than 3 days, develops other symptoms such as difficulty breathing, vomiting repeatedly, muscle twitching or other strange movements; is an infant younger than 2 months of age; cries inconsolably, has a high-pitched or weak cry; is difficult to waken, excessively drowsy, confused or delirious; has been exposed to an environmental toxin or ingested something poisonous; has had a seizure, a stiff neck or has purple spots on their skin; has difficulty breathing and does not feel better once nose is cleared; is acting very sick; or has underlying risk factors for serious infection.

If none of these are present, TRUST the body’s wisdom to use a fever as an adaptive response to restore health. Look to support your child’s health overall with a variety of preventative measures rather than symptom management. The long-term benefits are proven and your child will thank you!

Disclaimer: Chiropractic care supports overall health and healing, but is not a cure or treatment for fevers in children.