Anti Aging Tips

Five Daily Anti-Aging Tips

None of us are getting any younger, you can’t change your age, but you can change the way you look and feel by following a few simple guidelines:

1. Hydration is important for cellular functioning, so make sure you remember to drink liquids regularly throughout the day.

2. The phytonutrients in plant based foods are essential for health and wellness for our body and mind. Eat plenty of vegetables and low sugar fruits every day.

3. Rest is necessary for your body to run optimally. The way to figure out how much sleep you need is to think about how much you sleep on a relaxing vacation, when you naturally fall asleep and wake up naturally without an alarm. The amount is generally how much time your body is craving for sleep

4. Take time to have fun with loved ones. Social support and positive experiences are beneficial to your health.

5. Make sure to keep your body moving every day, even if it’s walking up and down the stairs at work or taking a noon time stroll around the block. Exercise is one of the keys to living a long and healthy life.

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450
585-381-7724

Balance Exercises For Seniors

Best Balance Exercise Practices

Standing On One Foot

· Stand on one foot behind a sturdy chair, gripping for balance.

· Hold for 10 seconds

· Repeat 10 times

· Repeat 10 times with opposite leg

· Repeat 15 times with both legs

Walking Heel to Toe

· Position heel of one foot in front of toes of other foot. Your heel and toes should be touching or almost

touching

· Select a spot ahead of you, focusing on it to keep you steady as you walk

· Step forward. Place your heel just in front of your other foot.

· Repeat this for 20 steps

Balance Walk

· Raise your arms to your sides at shoulder height

· Again, Select a spot ahead of you, and remain focused on it to keep you steady while walking

· Walk in a B-line with one foot ahead of the other

· As you walk, lift your back leg and count to 1 before stepping

· Alternate legs and repeat for 20 steps

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450
585-381-7724

Guidelines For A Healthy Spine

Guidelines To A Healthy Spine, A Healthy Life

Experts have debated forever as to which habits are best for the spine, and often the arguments go in circles. I’m going to break it down to four simple rules to great spinal health, which will make life a lot easier; when you feel great, and your body works great, you perform better at home, at work, and socially. Basically, it’s the recipe for a healthier, more active lifestyle.

Get Regular Chiropractic Adjustments

Regular chiropractic adjustments are the foundation to the health of the spine. You are able to move because your spine allows it. When your spine doesn’t move properly, you can’t move properly. The spine protects the functioning of the nervous system. When the spine doesn’t move properly, the nervous system doesn’t function properly and you’re not as healthy as you can be. Such regular care can increase optimal performance of the nervous system and the immune system while providing optimal range of motion for better physical function.

Hydrate

Most people don’t drink enough water. The human body is made up of 60 percent water. We need to hydrate appropriately for proper function. The spinal discs (the sac of fluid between each vertebrae) are comprised of mostly water. When you don’t hydrate sufficiently and the joints don’t move properly, the discs shrink in size; think of these discs as grapes (healthy) or raisins (unhealthy). Your spinal movement and overall health is significantly dependent upon the health of these discs

Strengthen

In order to strengthen the spine, the most important group of muscles that must be strengthened is the core. The core refers to the internal abdominal muscles, the deepest spinal muscles, and the muscle at the floor of the pelvis. The core muscles are those that provide the greatest amount of stability for the spine. Even one minor injury to the low back can cause these muscles to be weakened significantly. The core is often very weak because of improper muscle firing due to prolonged sitting and lack of movement.

Stretch

Spend time lengthening your spine and the associated muscles. Stretch often. The practice of stretching doesn’t need to be a long, arduous process. You can build in two-minute stretching sessions while sitting at your computer, or you can stand and stretch in a doorway while talking with a co-worker or taking a phone call. Stretch first thing in the morning; when you get out of bed, do a full reach to the sky and fold over to the ground. If you watch your dog when it gets up in the morning, what does it do? It stretches, let’s remember to do it.

Health can get really complicated, but it doesn’t need to be. Keep these four simple rules as part of your regular routine and you and your health will benefit. If you’re looking for improved function, better performance and a healthier, more active lifestyle, create a happier and healthier spine.

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450
585-381-7724

Prescription Medication

Americans Taking More Prescription Drugs Than Ever

A new survey finds 55% of Americans regularly take a prescription medicine – and they’re taking more than ever. Those who use prescription drugs take four, on average, and many take over-the-counter drugs. But many of those pills may be unnecessary and might do more harm than good. Among those who take prescription drugs, 53% get them from more than one health care provider, which increases the risk of adverse drug effects. More than a third say no provider has reviewed their medicines to see if all are necessary. Forty-nine percent of survey respondents asked their prescribers whether they could stop taking a drug, and 71% were able to eliminate at least one.

The number of prescriptions filled for American adults and children rose 85% between 1997 and 2016, from 2.4 billion to 4.5 billion a year. During that time the U.S. population rose 21%. In 2014, nearly 1.3 million people sought emergency room treatment for adverse drug effects, and about 124,000 people died, according to U.S. government data.

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450
585-381-7724

Fat Phobia

Fat Phobia?

Your body needs a certain amount of fat for good health, including an effective immune system, healthy skin, blood clotting, and even the health of your nervous system. They play a major role in the formation of hormones. They are important building blocks for normal growth and energy.

The fats that play these crucial roles are called essential fatty acids, specifically, omega-6 and omega-3 fatty acids. Most of us meet our need for omega-6 fats but fall short on getting enough omega-3’s. Some research suggests that certain chronic diseases such as cancer, heart disease and even arthritis may be linked to a diet deficient in omega-3 essential fats.

Eating fish at least once a week supplies essential omega-3 fats, as does snacking on nuts, especially raw almonds and walnuts. Every day you need about 5 to 8 grams of essential fats. Just 45 to 72 calories worth. There’s little worry about essential fatty acids being deposited as fat. Your body is much more likely to store carbohydrates, especially simple sugars, as fat.

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450
585-381-7724

Newsletter

Did You Know…

· In a Harvard study of 47,000 middle age men, those who ate 10 or more weekly servings of tomato based foods cut their prostate cancer risk by 45 percent.

· The human brain is insensitive to pain. The suffering of a headache doesn’t come from the organ itself but from the nerves and muscles lining it.

· When you were a baby, your heart weighed less than an ounce. It will grow to weigh about a pound. Yet this muscle that is only the size of your fist will pump 2,000 gallons of blood each day.

· The average adult has between 40 billion and 50 billion fat cells.

· The simple act of walking requires the use of 200 muscles in the human body. As many as 40 are needed to lift a leg and move forward.

· A cup of espresso has less caffeine than a regular cup of coffee

Health and Wellness

Most people are not aware that the chiropractic philosophy of staying well, as well as getting well by natural means, dates back to ancient Greece. Holism, manipulation and natural healing all were emphasized by Hippocrates, the “Father of Medicine”. He said “Nature must heal; the physician can only remove the obstruction” and “Get knowledge of the spine, for this is the requisite to many diseases”. Heridicus, a contemporary of Hippocrates, was the first great drugless healer and the “Father of Kinesiology”. He conditioned athletes and ill people through therapeutic manipulation and exercise and was so successful that Aristotle once complained; “He made old men young and prolonged their lives too greatly”. Over two thousand years later, wellness has become a critical focus of health care efforts, treatment and research. Chiropractors specialize in the treatment and maintenance of the muscle, nerve and skeletal systems of your body so that you are pain free and feeling well and also so that you can maintain an active lifestyle and enjoy a high quality of life.

For The Snow Shoveler

· If you must shovel, be careful. Listen to weather forecasts so you can rise early and have time to shovel before work.

· Layer clothing to keep your muscles warm and flexible.

· Shoveling can strain deconditioned muscles between your shoulders, in your upper back, lower back, buttocks and legs. So, do some warm up stretching before you grab that shovel.

· When you do shovel, push the snow straight ahead; don’t try and throw it. Avoid sudden twisting and turning motions, move your feet so you are not torqueing the spine.

· Bend your knees to lift while shoveling. Let the muscles of your legs and arms do the work, not your back.

· Take frequent rest breaks to take the strain off your muscles. A fatigued body asks for injury.

“A Clove A Day”

Chef Emeril Lagasse’s favorite ingredient also reigns as America’s longest running and most pungent health kick. Thanks to mounting evidence that garlic is one of the healthiest substances we can eat. The last 25 years have uncovered well documented health benefits from garlic, like reducing blood cholesterol and triglycerides, increasing lipoproteins (good cholesterol), and lowering blood pressure. In addition garlic lowers plaque buildup in arteries, blood sugar, the risk of clots and cancer of the digestive system, helps remove heavy metals such as lead and mercury from the body and is a potent natural antibiotic.

Americans Taking More Prescription Drugs Than Ever

A new survey finds 55% of Americans regularly take a prescription medicine – and they’re taking more than ever. Those who use prescription drugs take four, on average, and many take over-the-counter drugs. But many of those pills may be unnecessary and might do more harm than good. Among those who take prescription drugs, 53% get them from more than one health care provider, which increases the risk of adverse drug effects. More than a third say no provider has reviewed their medicines to see if all are necessary. Forty-nine percent of survey respondents asked their prescribers whether they could stop taking a drug, and 71% were able to eliminate at least one. The number of prescriptions filled for American adults and children rose 85% between 1997 and 2016, from 2.4 billion to 4.5 billion a year. During that time the U.S. population rose 21%. In 2014, nearly 1.3 million people sought emergency room treatment for adverse drug effects, and about 124,000 people died, according to U.S. government data.

Fairportchiropractic.com

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450
585-381-7724

Posture

Chiropractic Care Improves Posture

Poor posture negatively impacts the health and appearance of individuals

back and neck pain, poor circulation, shallow breathing, fatigue, muscle tension, headaches, premature aging of the spine and poor self image.

Chiropractic care, which includes spinal manipulative therapy of the thoracic spine or mid-back area, teamed with stretching and strengthening exercises improves overall posture including a condition known as postural kyphosis.

Thoracic kyphosis is an increase in the normal thoracic curvature of the spine. Postural kyphosis most commonly presents due to a number of factors, such as:

Sitting with slouched posture

Texting

Carrying heavy bags or backpacks

Watching television

Heavy manual work

Fashion trends – wearing high heels

Doctors of chiropractic (DCs) are primary care professionals for spinal health and well-being. Spinal manipulative therapy increases joint mobility and

has shown to improve muscle function, improve movement and flexibility by decreasing hypertonicity or tightness in the muscles and alter the tone of the muscle.

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450
585-381-7724

Disc

Chiropractic Care and Back Pain: Non-invasive Treatment for Bulging, Ruptured, or Herniated Discs

Discs give the spine motion; we are constantly using our discs. Move your back from side to side, you can visualize the give and take of the discs between the vertebrae. Without these discs, your spine couldn’t function and move. Intervertebral discs don’t really "slip", although the phrase "slipped disc" has come into popular usage to refer to bulging, ruptured, or herniated discs. Your discs are made up of the annulus fibrosus (the tough outer layer) and the nucleus pulposus (which contains a soft, gelatin-like center. When cracks occur in the outer layer of the disc, the material inside of the disc can begin to push out. Numerous factors can cause a disc to herniate. For example, there may be too much stress on the disc due to poor posture, repetitive motions, too much sitting, or an injury. In fact, a herniated disc can be caused by a combination of factors or a physical injury. For many people with back pain caused by a herniated disc the problem starts off small and then gradually builds until you start to feel symptoms, such as back pain.

Chiropractic Care and Herniated Discs

Chiropractor care can help address back pain and other herniated disc symptoms. At your appointment, we will go through your medical history, do a physical exam, and perform orthopedic and neurological tests. In addition, if we find that you have advanced loss of strength, sensation, reflexes, and other unusual neurological findings, then you will be referred to a spine surgeon. However, most intervertebral disc injuries are related to a herniated disc, and can be treated effectively with chiropractic care.

Treatment for a herniated disc may include spinal manipulation, and other chiropractic techniques to help ease your herniated disc symptoms. This will be an individualized treatment plan, but it may include manual therapy and therapeutic exercises.

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450
585-381-7724

Headaches

How Does Chiropractic Work For Headaches?

Headaches are one of the most common complaints that we see at our office. Although there are many causes of headaches we have found that many different types of headaches originate from mechanical problems in the neck. Some headaches such as migraine and cluster headaches are related to vascular problems. These often include nausea and/or vomiting and can be quite disabling and require rest in a dark, quiet place sometimes for a half or a whole day. Other headaches can be categorized as "tension" headaches. These usually result from tightness in the muscles in the neck and upper back caused from stress, work, lack of sleep, sinusitis, trauma such as whiplash, and others. Pain can be felt in the upper neck or the back of the head as well as in the frontal, sinus region, top or sides of the head. It can vary from a throbbing pain to an ache to just a constant pain.

What most people don’t realize is that mechanical dysfunction of the vertebrae of the neck will cause increased muscle tension as well as irritate the delicate nerves that control blood flow into the head. Improving the movement or alignment of the bones in the neck can relieve the pressure and irritation that results in headaches. How do we get misalignments or dysfunction in the joints of the neck? This can be due to trauma such as falls or car accidents. Repetitive stress such as hours of work on a computer, poor posture or stress can also take a toll over time. In many patients it is a combination of activities that took place often years before which has led to chronic and recurring headaches. The examination evaluates these issues as well as attempts to rule out other more serious causes, which can occur but are more rare.

A thorough evaluation will be performed so headache patients can be properly managed. Treatment approaches include: adjustments, soft tissue therapy (trigger point stimulation, myofascial work), posture correction exercises and other exercises, education about job modifications, co-management with other health care providers, if medication or injection therapy is needed.

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450
585-381-7724