Winter Exercise – Dress for it!

 

According to the University of Colorado, the chemical that promotes fat storage almost doubles in winter.  Sadly, the cold winter time triggers cravings for that warm, carb filled comfort food. The warm, cozy couch is too comfortable to leave and the freezing outdoor temperature provides an all too easy excuse for not exercising.

However, the study also shows that individuals who maintain an active lifestyle are more protected from weight gain. Exercising in the winter can provide more benefits then exercising any other time of year.

We all need Vitamin D, the sunshine vitamin. During the summer exposure of 10-15 minutes is more than what our bodies need. But in the winter time, sunshine is not something we strive to get. This is why it is important for us to get outside, get moving and say hello to the sun.

But this presents some problems when temperatures start dropping. The best solution — DRESS for SUCCESS! Follow the winter dress tips and you will be fine:

  • Base layer – snug but breathable shirts that has the ability to wick away sweat.
  • Middle layer – a fleece or wool top that provides insulation. The thickness depends on the temperature and the intensity of the activity.
  • Outer layer – wind and water resistant jacket that will help to keep the elements at bay.
  • Hat and mittens.

Do not let this winter put the blues on your health or mood. So get off the couch and get active!

When making exercise and physical activity a priority, whether it is to lose weight, build muscle, or become stronger, it is important to pay attention to pain and discomfort within the body. Chiropractic care can help by addressing musculoskeletal imbalances before they present symptoms. It can also help by treating soft tissue injuries, and restore function and teaching tactics that will inhibit further injury.

 

3 Tips to Help Fall Allergies

Minnesota in the fall is breathtaking.  Red, yellow and orange leaves, while spectacular, also mean fall allergies. Below you’ll find our 3 top tips for keeping your fall allergies in check and concentrating on enjoying the colorful view!

  • Filter, Filter, Filter
    Minimize your exposure to fall allergies by keeping windows closed and the air conditioning on. And remember to replace air conditioning and furnace filters regularly.  The best type of filter are highly high efficiency particulate absolute (HEPA) filters.
  • Exercise
    Exercising boosts the immune system. If you work-out indoors, it can be anytime of the day, but if you exercise outdoors, make sure you check the pollen levels and go out when they are low.
  • Water Works Wonders
    Shower nightly to get the pollen off so it is don’t bring it into the bed when you’re sleeping.  A warm, steamy shower also opens us the sinuses and makes breathing easier.

Allergies are a hypersensitive response to the immune system from an element that comes in contact with the body. A weak immune system is more likely to become alarmed by something non-threatening and attack it. A stronger immune system enables your body to be more equipped to fight off allergies.  We’re experts at strengthening the immune system, call today to find out how we can help you!

The Opioid Epidemic

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Opioids are drugs that act on the nervous system to relieve pain. Continued use and abuse can lead to physical dependence and withdrawal symptoms. Despite literally decades of research, pharmaceutical companies have not been able to design opioid ligands that retain high analgesic potency with reduced abuse potential.

The majority of drug overdose deaths (more than 60 percent) involve an opioid, according to the Centers for Disease Control and Prevention. Deaths from prescription opioids—drugs like oxycodone, hydrocodone, and methadone—have more than quadrupled since 1999. What has also nearly quadrupled is the amount of prescription opioids sold in the United States. Overdoses from prescription opioids are a driving factor in the 15-year (2000 to 2015) increase in opioid overdose deaths of more than half a million people.

The search is on by federal and state officials, insurers, patients and healthcare providers for less-invasive pain therapies that can be used. Non-pharmaceutical treatments may include chiropractic and osteopathic manipulation, physical therapy, therapeutic massage, acupuncture, meditation, yoga and cognitive behavioral therapy. Insurance coverage for many of these alternative therapies may be limited, which can create a roadblock to care. This is a significant reason that individuals with musculoskeletal disorders (MSD) or injuries can find themselves caught up in the opioid epidemic.

Musculoskeletal disorders (MSD)

Individuals with musculoskeletal disorders (MSD) or injuries can find themselves caught up in the opioid epidemic. As reported by “The Impact of Musculoskeletal Disorders on Americans” Opportunities for Action, an estimated 126.6 Americans and costing $213 billion in annual treatment, care and lost wages.

Anyone and everyone can experience musculoskeletal pain. Most often it is caused by an injury to the bones, joints, muscles, tendons, ligaments, or nerves.  Some of the causes: jerking movements, car accidents, falls, fractures, overuse, sprains, dislocations, and direct blows to the muscle. Lower back pain is the most common type of musculoskeletal pain.

As published in the Annals of Internal Medicine (Feb. 2017), the American College of Physicians recommendations include:

  • For patients with low-back pain, ACP recommends that physicians and patients should treat acute or subacute low back pain with non-drug therapies such as superficial heat, massage, acupuncture, or spinal manipulation and for chronic back pain, initially select non-drug therapy with exercise, multidisciplinary rehabilitation, acupuncture, etc.
  • Physicians should consider opioids as a last option for treatment and only in patients who have failed other therapies.

Non-Opioid Pain Management.

We have helped so many experience a better level of health, wellness and a pain-free life.  We integrate your care with our skilled Healthcare Team of Chiropractor, Physical Therapists, Acupuncture Specialists, Massage Therapists and Medical Doctors.  Call for a free consultation:  952-835-6653.

Ice or Heat?

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Living in Minnesota, you know it feels so good to be outside in the warm weather!  Maybe you are visiting one of the beautiful State or National Parks (http://www.dnr.state.mn.us/state_parks/index.html), walking one of the many trails or touring Minneapolis by bike (http://minneapolisbybike.com). Regardless of the activity, what if you “overdo it” and the result is pain.  For relief, do you ice it or use heat?

Here are a few basics:

  • ICE – When you stress a muscle there are micro tears that occur which create inflammation. Ice will slow and minimize the inflammation. Athletes may crawl in a large whirlpool after hard workouts IF the whirlpool is filled with cold water and ice!  We suggest no longer than 20 minute intervals with 30-40 minutes between icing sessions.
  • HEAT – Heat is great before exercise to loosen up muscles and tendons but never after exercise. Heat may feel good after aches and pains from physical activity but will always increase inflammation, resulting in greater pain.

If pain persists, make an appointment to see us. Our chiropractic care, physical therapy, medical and massage options ensure that we are able to provide you with the care you need to get your health back.

Mindfulness

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Mindfulness is the act of being intensely aware of what you’re sensing and feeling at every moment — without interpretation or judgment. Your mind, body are together in the present moment. This technique is a very natural and effective way to ease pain. While the idea might sound counter-intuitive, the calm and content emotional state achieved when practicing mindfulness will help.

The pace of our daily lives is a constant rotation of demands. Rushing to complete one task and moving onto the next; dealing with feelings of anger, frustration, depression infiltrate our daily routines. Chaos can impact not your quality of life but also your health. Headaches and neck pain can become part of everyday life. Even the most well balanced individual rarely makes time to relax the mind and body to just “be” and connect with the here and now.

Steps :

  • Quiet  – Find a quiet and comfortable place to sit or lie down. You need to be clear of distractions, so make sure others know you do not want to be disturbed. Don’t forget to turn off your phone.
  • Grounding – Once you are comfortable, turn your attention to your body. Focus on the feeling of how your body is in contact with the surface that you are on. Focus on the position of your body. Be attentive to any areas that have tension and center in on these areas. Try to consciously release this tension.
  • Being in the Present – Make a conscious decision to let go of the past and the future, and concentrate on the present moment. Let everything melt away. Decide to meet whatever you feel with equanimity without judgement, anxiety or fear.
  • Body Scan – Using your mind, now “scan” your body. Turn all your attention on one area of your body Be aware of the temperature, of how the fabrics touch your skin, is this body part tired or heavy?  Do not engage this area just think about it, be aware of the sensations there. Continue to scan the rest of your body.
  • Total Body Awareness – The last step is to bring your awareness to your entire body. Maintain this awareness for a few minutes. Feel your body from within, do not think about it, just feel it.

Mindfulness and wellness are integrated.  You are more then just your illness or symptoms. You are a whole, made up of interrelated parts. Everything about you and your life is important and deserves to be taken care of at this time. Your physical, mental, emotional, and spiritual aspects depend on one another for well-being.  Do not settle when it comes to your health.

We will personally tailor a wellness program specifically targeted to your wellness needs. For more information to make an appointment fill out our contact us form or call 952-835-6653

Backpack Safety

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It’s school time again and that means books, notebooks, snacks, bag lunches, and sweatshirts. All of these are often carried in school backpacks. You need to know these alarming statistics – the U.S. Consumer Product Safety Commission reported in 2014 that 3,203 school-age children were seen in emergency rooms due to backpack-related injuries.

To avoid these types of injuries we recommend the American Chiropractic Association (ACA) recommends the following:

  • Limit your child’s backpack weight to no more than 5-10% of his/her body weight. Your child will bend forward when carrying a heavier backpack.
  • Choose a backpack with wide shoulder straps for comfort.
  • Adjust the shoulder straps to keep the weight closer and avoid strain.
  • Make sure the backpack does not hang more than 4 inches below your child’s waistline. If the backpack is too low it increases the weight on the shoulder and pulls your child forward when walking.
  • A backpack with individualized compartments will allow positioning of the contents.

Learn the warning signs to look for because children don’t always speak-up when they are in pain.  These signs would include:

  • Red strap marks over the shoulders
  • Difficult when putting on or taking off the backpack
  • Posture changes from side to side while wearing the backpack
  • Tingling in their arms or legs
  • Headache and neck pain

If your child experiences any back problems, call our clinic.  Chiropractic and strengthening exercises can be effective in strengthening the lower back and abdominal muscles. We are trained to analyze, identify and correct any misalignment.

What’s old is new again: Cupping (or how can I look like I got attacked by an Octopus)!

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If you have been watching the Olympics, the water cooler conversations and the sports casters cannot stop talking about Michael Phelps and the other Athlete’s with all those purple rings on various areas of their body. What’s that all about and why are they doing it??

Well, those wonderful little circles are made from a healing technique called “cupping”.  Cupping draws blood to the area, reduces soreness and speeds up healing of tired, overworked muscles.  It also boosts the immune system and accelerates healing time. The technique is a part of acupuncture therapy and has been around for hundreds to thousands of years. The goal is to move stagnant “energy” and decongest the area. With modern investigation, it has been shown to also release tight zones of adhesions and scar tissue, which relieves pain, congestion and helps to maintain and improve mobility.

Specialized cups are placed on the skin to create suction between the skin, fat, muscle and fascia, the tissue that gets damaged and tight on all of us. The skin /tissue are pulled up and away from the underlying fascia/muscles.  While the suction itself lasts for only a few minutes, it is enough time to allow the small capillaries which are just beneath the skins surface to rupture and stretch the tight and stuck fascia and create those distinctive bruises that have been recently spotted on several of our U.S. Olympians.

I’ve been getting treatment and performing cupping since the mid 1970’s. It has taken an Olympic star like Phelps to shed “new” light on all of the therapies and techniques that help maintain and improve anyone’s movement, energy and pain control.

Once I was in Florida and getting deep massage and cupping from a therapist. The next day I was walking around with my shirt off and I started to notice people were taking “double takes” at me as they walked by. Finally a guy came up to me and asked what had happened to me. I forgot about the cupping and was enjoying the ability to walk and move without my back and shoulders locking up and giving me discomfort. I looked in a window and saw the two rows of 24 “purple hickeys” over my neck, back and shoulders.

Instead of trying to explain cupping I just told him I had been snorkeling off the pier in Clearwater and had gotten attacked by a large Octopus, It was quite a fight but I finally got free.  Now all you have to say is you’re just trying to be like Michael!

Cupping is an ancient form of Chinese medicine that I’ve has been doing for over 36 years. While it is not covered by insurance, at AdvaCare clinic it is only $35.00 a treatment. The benefits to your body are well-worth it.  But don’t take my word for it, checkout what our US Olympians have to say!

Chiropractic Care for Sudden Onset Injuries

Chiropractic Care Bloomington MNInjuries can and do happen when you least expect it. Even the most seasoned and conditioned athlete can be plagued with a Sudden Onset Injury that is at the least inconvenient and could be excruciatingly painful. The good news is that the human body was designed to operate without pain. A Skilled Chiropractor can often provide pain relief and care for individuals with a painful injury. Maintaining a Healthy Spine with Chiropractic Care is a smart way to prevent injuries from occurring in the first place. Seeking chiropractic care at AdvaCare Clinic to treat a painful Soft Tissue Injury can Relieve Pain and Reduce Recovery Time. Continue reading “Chiropractic Care for Sudden Onset Injuries”

Impact Stress can Have on the Body

Edina Stress Relief Chiropractic CareMost American’s deal with stress on a regular basis. Whether it comes from a fast paced job, finances, a relationship, or lack of sleep, research has shown that nearly 77% of Americans experience physical symptoms caused by stress. If you are at a point in your life where you feel like excessive stress is not only making you less productive, but is also having an impact on your everyday life, it is time to take a step back and focus on your health. Advacare Clinics Advanced Healthcare Solutions is a local medical facility dedicated to offering chiropractic stress relief services to the greater Edina, MN region. Continue reading “Impact Stress can Have on the Body”