Did You Know …

Did You Know…

• Since muscle is denser than fat, if you lose fat

tissue but add muscle, your weight may actually

increase.

• Stress, not physical injury, is the major cause of

back pain.

• A diet rich in garlic, shallots and onions may cut the

risk of prostate cancer in half.

• Harvard researchers have found that by age two

children have developed memories strong enough

to enable them to repeat tasks shown to them

months earlier.

• Clearly, Americans don’t miss many meals. But

when we do, it’s most likely to be lunch.

• While 80% of Americans say teeth flossing is

important, only 36% of us actually floss daily.

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

Winter Fitness

Winter fitness: Safety tips for exercising outdoors

Dressing in layers, protecting your hands and feet, and paying attention to the forecast can help you stay safe and warm while exercising outdoors in cold weather.

Frigid temperatures can discourage even the most motivated exercisers. Without motivation, it’s easy to pack away your workout gear for the winter. But you don’t have to let cold weather spell the end of your fitness routine. Try these tips for exercising during cold weather to stay fit, motivated and warm.

Stay safe during cold-weather exercise

Exercise is safe for almost everyone, even in cold weather. But if you have certain conditions, such as asthma, heart problems or Raynaud’s disease, check with your doctor first to review any special precautions you need based on your condition or your medications.

The following tips can help you stay safe and warm while exercising in the cold.

• Check weather conditions and wind chill

• Know the signs of frostbite and hypothermia

• Dress in layers

• Protect your head, hands, feet and ears

• Don’t forget safety gear — and sunscreen

• Drink plenty of fluids

Putting it all together for cold-weather safety

These tips can help you safely and enjoyably exercise when temperatures drop. Closely monitor how your body feels during cold-weather exercise to help prevent injuries such as frostbite.

Consider shortening your outdoor workout or skipping it altogether during weather extremes, and know when to head home and warm up. Also, be sure to let someone know your exercise route and your expected return time, in case something does go wrong.

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

Snow Shoveling

Tips for Snow Shoveling

Snow shoveling is one of the more common causes of back injuries during the winter months. However, this type of injury is preventable if you know the best ways to remove snow without straining the back. The following snow removal tips can help you to avoid low back injuries and pain during the snowy winter season.

Pick The Right Shovel

• An ergonomic snow shovel can help take some of

the effort out of snow removal chores.

• A shovel with a curved handle or an adjustable

handle length will minimize painful bending,

requiring you to bend your knees only slightly and

arch your back very slightly while keeping the

shovel blade on the ground.

Warm Up Thoroughly

• Cold, tight muscles are more prone to injury than

warmed up, flexible muscles. Do your back a favor

by warming up for five to ten minutes before

shoveling or any strenuous activity.

• Stretch your low back and hamstrings (the large

muscles in the back of the thigh) with some gentle

stretching exercises.

Use Ergonomic Lifting Techniques

• Whenever possible, push the snow to one side

rather than lifting it.

• Bend at the hips, not the low back, and push the

chest out, pointing forward. Then, bend your knees

and lift with your leg muscles, keeping your back

straight.

• Keep your loads light and do not lift an object that

is too heavy for you.

• If you must lift a shovel full, grip the shovel with one

hand as close to the blade as comfortably possible

and the other hand on the handle (handle and arm

length will vary the technique).

• Avoid twisting the back to move the snow to its new

location – always pivot your whole body to face the

new direction.

• Walk to the new location to deposit the item rather

than reaching or tossing.

Pace Yourself

• Shoveling small amounts of snow frequently is less

strenuous than shoveling a large pile at once.

• In deep snow, remove a few inches off the top at a

time, rather than attempting to shovel the full depth

at once.

• When shoveling, take frequent short breaks.

Keeping these guidelines in mind during the winter season will lessen the chances of developing new back problems or worsening your low back pain while shoveling, and hopefully make your winter a healthier and more enjoyable experience

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

Preventing Falls

Prevention is key to preventing falls in older adults. Chiropractic care represents a safe and effective option for older adults to help improve balance, which improves health and decreases risk.

#ThinkChiropractic

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

Stress

What Can Chiropractic Care Do To Help Reduce Your Stress?

One of the effects of stress is muscle tension and contraction. This muscle tension creates pressures on the structures of your body, leading to misalignments of your spine and the other joints of your body. These misalignments cause nerve irritation, which then can cause common conditions such as; back pain, neck pain, headaches, jaw pain, and even high blood pressure.

Chiropractic adjustments correct these misalignments, reduces spinal nerve irritation, improves circulation, and releases muscle tension, which then helps your body return to a balanced, relaxed state. In many cases, these changes can be enough to get your brain to turn off the fight or flight response, and begin the process of healing.

A healthy, balanced spine is a key factor to effectively manage your stress.

Regardless of the source of your stress, its effects on your body will become evident in your nervous system. The nervous system is the organizer, controller, and coordinator of all your body’s processes. All your other systems, including the circulatory, respiratory, digestive, reproductive, hormonal, muscle and skeletal systems, depend upon your nervous system to work properly. Therefore, the most direct method of correcting illnesses should be directed toward balancing your nervous system and this is exactly what chiropractic and stress management care do.

While, chiropractic care cannot neither make your job less stressful, nor can it create a quieter, calmer world. Chiropractic care can however, help you develop a healthier response to your stress and reduce the potential physical damages caused by stress.

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

Sciatica

Sciatica

Sciatica is an inflammation of the sciatic nerve, the longest nerve in the body. It runs from the lower spine, through the buttocks, and down the leg into the foot. When the sciatic nerve is inflamed it can cause numbness, tingling, pain, or weakness in your lower back and/or leg.

Generally sciatica is caused by:

Inflamed Joint: If a bone (vertebra) in your lower back is not moving properly or is out of position, the joint can become inflamed and irritate the sciatic nerve.

Bulging Disc: If one of the cushions (discs) between your vertebrae is bulging, it can irritate the nerve and cause pain and discomfort.

Muscle Spasm: If a muscle in your lower back or buttocks is tightened or spasmed, it can irritate or put pressure on the sciatic nerve.

All three of these conditions are effectively treated in our office with a combination of manipulation, therapy and functional restoration exercises.

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

Older Adults

Chiropractic care can lead to improvements in low back pain for older adults, as well as increased balance, coordination and mobility of joints.

#ThinkChiropractic

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

New Year’s

A New Year’s Wish

May you have:

Enough happiness to keep you sweet.

Enough trials to keep you strong.

Enough sorrow to keep you human.

Enough hopeto keep you happy.

Enough failureto keep you humble.

Enough successto keep you eager.

Enough friendsto give you comfort.

Enough wealthto meet your needs.

Enough enthusiasmto look forward.

Enough faithto banish depression.

Enough determinationto make each day better than yesterday!

AND BEST WISHES FOR THE NEW YEAR!

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

Christmas

Christmas Customs… How They Began

Use of the nativity scene (crèche) as a Christmas symbol dates back to St. Francis of Assisi. In 1224, he set up a manger scene in the hills above the village of Greccio, Italy, to dramatize for his parishioners the humble origins of Jesus. He built a real stable with live animals, straw and hay. People dressed as Mary and Joseph, and shepherds stood among the cattle near a straw filled manger containing a lifelike wax image of the Christ Child.

In Greccio, the manger scene was so loved by the villagers that it was repeated year after year at Christmas. Gradually it was adopted by other towns and the custom spread. Eventually, the manger scene became as important to the celebration of Christmas in Southern Europe as the Christmas tree was in the north.

The wassail bowl that we associate with Christmas celebrations comes from an ancient Saxon drinking custom. The medieval wassail bowl was chosen for its size and beauty and was decorated with arcs of evergreen over the top. The drink itself was a combination of hot ale, sugar, nutmeg or ginger, decorated with baked apples.

Christmas carolers in old England often carried wassail bowls with them when they went caroling. They would go “wassailing” to the house of a friend, sing a carol, and offer a drink to those inside.

Hanging mistletoe is a pagan customthat has survived become a part for Christmas holiday traditions. Druid priests cut mistletoe wit a golden sickle and caught it in a white cloth before I could touch the ground. It was then distributed to their followers to hang in their homes. Its magical powers were supposed to bring happiness, romance and peace.

In ancient Scandinavia, enemies meeting by chance beneath a tree bearing mistletoe were obliged to disarm, embrace in friendship and keep peace together for the rest of the day. Perhaps from this legend comes the English custom of kissing beneath the mistletoe

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