Core Strength – Why Is It Important?

When you think of your core, what comes to mind? Many people think of it as having a 6-pack of abs, but it really goes much further than that says a Jamison Chiropractor . Your “core”, as its commonly called, is composed of muscles in your torso not just in the front, but the back and sides as well…your erector spinae, the bottom of your lats, your obliques, and the transverse abdominus, just to name a few! Think of it in terms of a corset – it wraps all the way around the body, and so do your core muscles. So why are your core muscles so important?

The muscles in and around your torso are essentially stabilizing your entire body. According to the best local chiropractor, keeping those muscles strengthened not only helps to improve posture, but they also help with balance as well. From the playing fields to doing regular household chores, having a strong core will reduce the risk of injury and help maintain flexibility.

Bending, rotating, lifting, and walking/running are all examples of activities that can be made easier by having a strong core, and incorporating exercises into your fitness routine can optimize those strength gains and reduce the chance of injury – especially to your lower back! According to a Warrington chiropractor, specific core exercises are often overlooked when it comes to developing a fitness program, so ensure that you are training your core as well as upper and lower body.

Since everything in the body is connected, think of your core as the chain in the middle – if that chain is weak, it’s going to eventually affect the arms and legs as well. For overall performance improvement, including improved balance, stability, and posture, remember to incorporate core strengthening exercises into your workout routine!

Healthy Snacking

With busy work schedules, after school activities with the kids, and everything else that life throws at us, how many of us take the time to snack properly? Sure, it’s easy to roll through a drive-thru or grab a quick bag of chips or a soda while out running errands…but is it the healthiest choice that we could make for ourselves? A Jamison chiropractor shows us some ways we can snack a bit smarter while we’re on the go!

First, there’s nothing wrong with snacking. It can help maintain blood sugar levels during the day, keeping you from that late afternoon crash or overeating later in the evening. Keeping some small portions of food in your bag with you during the day is a great way to keep yourself healthy and fit, and can help alleviate your back and neck pains! Next, think of your snack as a little meal – try not to sit in front of your desk doing work or in front of a tv to eat – mindfully think about what you’re munching on, and enjoy it!

You want to keep portion sizes in mind, not only with meals, but snacks as well. Nuts are good example of a treat to have on hand, and are full of protein, healthy fats, and fiber. You can also pair nuts with a carbohydrate like fruit, which will help keep you full and energized!

When it comes to healthy snacking, the Warrington chiropractor says just remember these things: pay attention to your portion sizes (the snack sized Ziploc bags are great!), and pick foods that are nutrient dense and that will give you enough protein and healthy fat to keep you satisfied and power you through your day!

Add Some Variety To Your Exercise Routine

Everybody knows that you should exercise regularly as you get older. Regular exercise has been proven to extend both the quality of our lives as we age, and the number of years we are alive. Exercise improves our physical and mental health, there's no doubt about that. However, it's not enough to just choose one type of exercise -- like running or swimming, for example -- and just keep to that same routine year after year. We all know that it's good to change our daily routines just to keep fresh, and now a Doylestown Chiropractor has evidence to prove that it's important for our physical health.

The Journal of General Internal Medicine recently reported on a 2016 study of 3,300 seniors between 1993 and 2001 who were tracked for 17 years, and the results suggested that the seniors who did multiple types of physical exercise lived longer. A warrington chiropractor says studies like that are the reason why the American College of Sports Medicine and the American Heart Association recommend at least 30 minutes of moderate aerobic exercise five times a week for seniors, complemented by twice a week sessions of muscle building and flexibility.

 

Variety is the spice of life, as the saying goes, and it’s also a way to maintain your health. It’s wonderful if you like to get out and ride your bike five times a week, but it’s even better if you pair that with seeing a jamison chiropractor and a good gym workout every few days. The way to keep yourself motivated and healthy is to add a little variety to your exercise program!

USE MELATONIN SUPPLEMENTS THE RIGHT WAY

Lack of sleep is a factor in many illnesses, physical and mental, and a Warrington chiropractor has warned that it can have long term consequences to our health. It’s true also that a large number of people do not get the required amount of sleep each night,

But it's not always easy to get a good night's sleep. Our hectic, stress-filled lives make it hard for us to fall asleep sometimes, and insomnia is a growing problem for many. Supplements which boost the sleep hormone melatonin have been promoted as a safe, natural way to cure sleeplessness, and millions of people use these supplements to help them fall asleep at night. However, the best local chiropractor warns that it is not good to use melatonin supplements on a long term basis.

 

 

It's not because melatonin itself is addictive; it is not physically addictive at all. However, supplements that boost melatonin levels at night can reset the body’s circadian rhythms, or “sleep clock”, and trick the body into expecting a melatonin boost at the same time each night in order to relax and go to sleep. Not only that, people who use melatonin supplements on a long term basis can develop a psychological dependence — they get anxiety if they try to fall asleep without taking their pill.

The best approach is to remember that these are supplements, and are best used an alternative solutions. If you can’t fall asleep because of jet lag, for example, or a stressful situation in your life, then it’s okay to use a melatonin supplement for a night or two. Most nights, it’s better to practice good sleep management techniques — don’t eat or drink too close to bedtime, dim your lights and turn off your electronic devices well before you go to bed, and think relaxing thoughts as you prepare to fall asleep. That’s the way to a good, restful sleep!

FIVE WAYS TO REDUCE STRESS

The modern world is suffering from an epidemic of stress. According to a report shared by the best local chiropractor, three quarters of all Americans say they have had at least one symptom of stress in the past 30 days. That number represents 182 million people, and that's just in the United States!

Stress is something that is affecting the lives of more people than diseases like cancer and diabetes. It's been identified as a factor in a host of ailments and diseases, both physical and mental.

What’s causing all this stress? A Warrington PA Chiropractor says that money and job issues are stressful for 60 percent or more of Americans, while family responsibilities are stressful for 47 percent, and personal health is stressful for 46 percent.

Whatever the cause of our stress, we need to learn to deal with it in a healthy manner, or it will cause problems for us. Here are five ways to handle your stress better.

Simplify -- A complicated life is a stress enabler. Prune away the activities in your life that don’t resonate with who you are, and you’ll be more relaxed.

Pay attention to your health -- Eat a healthy diet and get daily exercise, and you’ll be able to handle stress without letting it affect you negatively.

Be here now  -- Let go of the past, and stop worrying about the future. Live in the present, and you’ll be happier.

Practice peace -- The sages had it right: maintain a peaceful attitude, don’t hold grudges, and be slow to anger.

Say thank you -- Gratitude is a great stress-reducer. Count your blessings every day, and you’ll achieve serenity.

Doylestown Chiropractor Discusses Cymbalta Commercial

I was home the other day for lunch and a Cymbalta commercial came on.  During the commercial, the voice over said how effective Cymbalta was for chronic musculoskeletal pain, which I was not aware it was used for.

However 2 other things that stood out the most to me was that the recommended dosage was once a day and the long list of side effects.  According to their website:

Cymbalta should generally be administered once daily without regard to meals.

In clinical studies, the most common side effects identified in people taking Cymbalta included:

• Nausea
• Dry mouth
• Sleepiness
• Fatigue
• Constipation
• Dizziness
• Decreased appetite
• Increased sweating

ALSO:
Cymbalta may be associated with serious side effects. Call your healthcare provider right away or seek emergency help if you experience any of the following:

• Itching, right upper-belly pain, dark urine, yellow skin/eyes, or unexplained flu-like symptoms, which may be signs of life-threatening liver problems. Severe liver problems, some fatal, have been reported
• High fever, confusion, stiff muscles, muscle twitching, or racing heart rate, which may be signs of serotonin syndrome, a potentially life-threatening condition
• Abnormal bleeding, especially if Cymbalta is taken with aspirin, NSAID pain relievers (like ibuprofen or naproxen), or blood thinners
• Serious, possibly life-threatening skin reactions, which may include skin blisters, peeling rash, mouth sores, hives, or other allergic reactions
• Abnormal mood (mania), which may include greatly increased energy, severe trouble sleeping, racing thoughts, talking more or faster than usual, and reckless behavior
• Seizures or convulsions
• Decreased blood pressure upon standing, which can cause dizziness or fainting, mostly when first starting or increasing the dose. Cymbalta can also increase blood pressure. Your healthcare provider should check your blood pressure prior to and while taking Cymbalta
• Headache, weakness or feeling unsteady, confusion, problems concentrating, or memory problems, which may be signs of low sodium levels in the blood. Elderly people may be at greater risk
• Problems with urination, including decreased flow or inability to pass any urine
• Changes in appetite or weight. Children and adolescents should have height and weight monitored

I know in my Doylestown chiropractic practice, that if I were to suggest that someone come see me everyday for their back pain AND I told them that you may experience any or all of the listed side effects, people would think that I am crazy!
So my question is, why are so many willing to take a prescription drug everyday, with this long list of potentially deadly side effects, yet so many balk at seeing a chiropractor 1-2 times a month?  At my office we have been helping the residents of Doylestown, Jamison, Warrington, Chalfont and the entire Central Bucks area rediscover a life without pain for over 15.  If you want to get off that medication train and start a non-surgical, drugless approach to your pain, give my office a call today.

Azzatori Chiropractic-Doylestown

Dr. Jeff McQuaite

295 Logan Street

Doylestown, PA 18901

267-247-7000

www.mcquaitechiropractic.com