Americans spend more than $2 billion each year on sleep-aiding medications. Sleep is supposed to be a natural process. What's going on? There are many issues in the way of getting a good night's sleep. Daily stresses - work problems, financial difficulties, family challenges - can all keep a person up at night. We rehash what was said over and over again, or we endlessly review the problems confronting us, creating more anxiety and worry while the minutes and maybe even hours tick away.
Eating late at night - particularly fat-filled foods and snacks - may also interfere with a person's ability to fall asleep and sleep restfully. Late night meals engage all the resources of your digestive system - your body is actually doing a lot of work when it's supposed to be resting. Not good. And, of course, a lot of this late night food is stored as fat, creating additional problems.
Not enough exercise also contributes to lack of restful sleep. When you're doing vigorous physical work, your body needs to recover. Sleep allows your body to repair and rebuild, getting stronger in the process. Regardless of one's stresses and worries, vigorous exercise makes a physical demand on your body that will put you right to sleep.
If you're not exercising regularly, this strong physiologic need for deep rest is missing, and you'll likely be tossing and turning the night away.
Old, soft, lumpy mattresses are another potential sleep-disturber. But too-firm mattresses may also cause problems. A good mattress is supportive and comfortable - it "gives" in all the right places and provides a balanced, springy platform for a restful night's sleep. The solutions are straightforward and none of them involve medication. Regular exercise is the key ingredient. With consistent exercise, your body's need for sleep will win out over your conscious mind's automatic mechanism of repeatedly processing the day's events.
Chiropractic care may be another key ingredient. Gentle chiropractic treatment ensures that all your body's systems are talking to each other and the right messages are getting through. Chiropractic treatment ensures clear communication from one body system to another. Late at night, systems shut down when they're supposed to and the result is a good night's sleep. Your chiropractor will be glad to provide you with important information on customized exercise and nutrition programs that will help you continue to be healthy and well.
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2Lee YC, et al: Lifestyle risk factors associated with fatigue in graduate students. J Formos Med Assoc 106(7):565-572, 2007
3Li F, et al: Tai chi and self-rated quality of sleep and daytime sleepiness in older adults: a randomized controlled trial. J Am Geriatr Soc 52(6):892-900, 2004
Your relationship with your self is the most important relationship because as they say wherever you go there you are. Wellness begins with "being" well first and then is about "doing" things to be well. If you do not address who you are being than just doing things will not make you well. A simple way to remember this is that we refer to ourselves as human beings, not human doings.
Dr. Sue Morter, a wellness expert and one of the developers of Morter Health Systems, teaches about self esteem and healthy thinking in an extremely effective and practical manner. She explains how the body is the caboose of our self. It is who we are, how we are thinking and the story we have about our life that impacts our physical health and well-being. Her inspirational high-energy seminars begin by asking the simple question "Are you living well?" "Yes, I AM" the audience proclaims in an effort to understand that living well begins with making the self-declaration that I choose to be well. Her powerful message is communicated beautifully through simple stories that explain insightful metaphors for attaining things that are important for us to have in our lives. For example, if you were going to a party that you knew would not have the food or drink you wanted what would you do she asks? Just "bring it" the audience responds. That too, is what you do to begin the process of "being" well you bring it forward in your awareness.
If the idea of our thinking affecting our health seems far fetched, there is a really simple way to illustrate how this is true. If you opened your hand and then closed it into a fist you would be illustrating exactly the same concept of how your mind or your thinking causes your body to move and to function. Perhaps you may think that is too simple, so imagine if someone showed up on your door step and told you that you had just won the Discover Wellness, How Staying Healthy Can Make You Rich sweepstakes grand prize of $100 million dollars, do you think then your breathing would change? Might your heart rate change at least a little bit? How about your blood pressure? That's because your awareness or consciousness affects your physical body and it works both for you and against you. Most people don't realize this cause and effect relationship and therefore reverse it by determining what they should think based on how they feel. I AM so sick and tired of all this, people exclaim. I AM in pain, I AM angry and so on. It is completely up to us to determine what we choose to be and choose to feel and those choices are at the cause of how our body responds.
Based on this understanding of how health and wellness come from within, who else can we expect to manifest it for us in our lives? she asks. It is our personal responsibility to become self aware or as Dr. Sue once again so simply puts it, "We must be present to win." We must live in the present in a state of gratitude and appreciation for our lives and circumstances in it. Our relationship with our self is our responsibility and the basis of intentional living. By having a positive relationship with yourself, you can manifest innate wellness.
This raises a very important point. If we are powerful enough to manifest our negative thoughts, why can't we also manifest our positive thoughts? The answer is that we can. In order to create positive thoughts instead of negative ones, we must decide in advance to be proactive and to discipline ourselves to take out the old mental program of negativity and immediately replace it with the new mental program of being positive and kind. I have found the best way to do this is through the use of affirmations.
Affirmations are positive self-talk designed to help you create the life of your dreams. Using affirmations on a daily basis is a simple step you can take to get what you want out of life and to reduce stress, fear, and depression. Making positive, affirmative statements to yourself will change your self-image, raise your self-esteem, and create an attitude of expectancy.
Here are some of the keys that allow you to maximize the power of your daily affirmations:
Let me share some possible affirmations with you to get you thinking properly about creating your own. Remember that you can and should create affirmations for all parts of your life. Affirm professionally, spiritually, financially, and in all other areas.
For example: "I am happy, I am healthy, and I am wise. My potential is unlimited and I am growing every day. I am a magnet that attracts all the good of the universe to me daily. I am committed to constant and never-ending personal improvement, and I take massive action steps to create the future, as I want it to be. I will do whatever it takes to become the winner I know I am."
Another example could be: "My beliefs create my reality! I choose robust health, abundant wealth, constant happiness and eternal love. I attract and positively influence the lives of people in my community. I think big thoughts, relish small pleasures and handle setbacks gracefully. I give thanks for the opportunity to serve humanity and I willingly accept the rewards being sent to me by an abundant universe. I am deeply grateful for all I create and receive. My life is now in total balance and I am a master!"
Perform progressive muscle relaxation at least once or twice each day to get the maximum benefit. Each session should last about ten minutes.
Another way of relaxing your muscles is through massage. Massage is a system of pressing and kneading different soft tissues in the body (muscles, tendons, and ligaments). Massage offers a variety of health benefits: pain relief, relaxation, improved muscle tone, stimulation of circulatory and lymphatic systems, and more efficient elimination of waste throughout the body. Although a single massage will reduce fatigue, relax you, and provide mild stress relief, the effects of massage are cumulative. A course of massage treatments will allow you to reap the most benefits. Ultimately, massage can rejuvenate you physically, mentally, and spiritually. Massage rates can vary between $50 and $125 per hour, depending on the massage therapist and the location where you receive your massage. For example, you will pay more for someone to travel to your home to provide massage therapy. Fortunately, many chiropractic centers offer massage therapy as part of their services.
Most people have used heat at one time to sooth normal aches and pains — such as the use of a hot bath, a heating pad or even an old-fashioned water bottle.
Even today, these types of heat therapy play an important role in chiropractic practice to increase circulation and relax the muscles. At the same time, heat therapy can help reduce pain.
The types of heat therapy vary, from simple methods such as the use of warm wraps and heating pads to more advanced techniques such as the use of therapeutic ultrasound. All of these, though, are designed to relax muscles and promote healing.
Some of the most common heat therapies used by chiropractors include:
Heat has long been used for its healing and soothing benefits. But heat therapy may provide other benefits, such as:
Heat therapy can also be used before other healing therapies, including stretching, exercise, massage and physical adjustments. The heat can increase how easily scar tissue or tight joints will move.
Some muscle spasms are caused by a lack of blood flow to the tissues. Heat applied to the area can bring more blood to the tissues, along with extra oxygen and glucose needed by the cells.
Heat therapy also reduces inflammation and swelling by speeding up the activity of the cells, lowering the pH inside the cells and stimulating the release of helpful chemicals. These chemicals cause the blood vessels to widen, allowing more blood flow to the injured, inflamed or painful tissues.
Although heat therapy can improve many symptoms, some people may experience negative side effects after treatment. They may experience greater pain, achiness or stiffness. If you experience any of these symptoms, tell your chiropractor, who may suggest other treatments.
Applying ice after an injury is a common method for reducing pain and swelling. It is especially effective for athletes, who often experience sudden, painful injuries. This type of cold therapy, also known as cryotherapy, is used by chiropractors for the same purposes.
Many types of cold therapy are available to reduce pain and swelling after an injury, including the use of:
Cold temperatures cause blood vessels to narrow, which reduces the flow of blood into an area. As a result, cold therapy:
Cold therapy may also keep cells in the injured area from dying due to the lack of oxygen. This is because an injury can reduce blood flow — and oxygen — to the area. However, cold therapy slows the activity of cells, which reduces how much oxygen they need to stay alive.
For cold therapy to work, cold packs should be applied as soon as possible. Pain and inflammation are common within 72 hours after an injury.
To avoid frostbite, cold packs should be applied for only 10 minutes at a time, with breaks of at least an hour in between. The ice can be applied several times a day, for three or four days after an injury — or as directed by your chiropractor.
Also, cold packs should never be applied directly to the skin. Instead, a towel should be placed between the skin and cold pack.
Cold therapy may not be appropriate for everyone. Some people respond to cold temperatures by breaking out in hives or developing pain in the joints.
If you have questions about cold therapy or think you might benefit from this type of treatment, please contact our office to schedule an appointment and receive more information.
Cold laser therapy, also known as low-level laser therapy (LLLT), uses light to treat various conditions. Unlike other types of laser light, cold laser therapy does not produce heat or vibration in the parts of the body being treated.
Many therapists, including chiropractors and physical therapists, use cold laser therapy to treat conditions such as joint disorders, low back pain and carpal tunnel syndrome.
During treatment, the light source for the cold laser therapy is pressed against the skin. The light passes through the skin to reach the tissue that is being treated. Unlike surgical lasers, cold laser therapy does not cut the skin.
Doctors do not know exactly how cold laser therapy works. It is thought that as the body’s tissues absorb the light, it is converted into another type of energy. This may stimulate the natural healing process in the cells.
It also increases the flow of blood and lymph (fluid in the body outside the blood vessels) in the area being treated.
The treatments are painless, and you will be awake during the entire session. Afterwards, you will be able to return to your regular activities immediately.
You may require more than one treatment to receive the full benefits. Some people may also need two to four treatments per week. The total number of treatments depends upon the problem being addressed and how severe it is.
Chiropractors use cold laser therapy to treat many different conditions, such as:
To find out if cold laser therapy will work for you, contact your chiropractor today.
Manual therapy, also known as manipulative therapy, is a physical treatment primarily used by chiropractors to treat musculoskeletal pain and debility.
This form of physical therapy takes a hands-on approach rather than using devices or machines. When a chiropractor uses their hands during manual therapy, they apply pressure on the muscle tissue and maneuver the joints in an effort to reduce pain associated with muscle tension, muscle spasm and joint dysfunction.
When a person has insufficient movement and range of motion in their joints, it can lead to pain, discomfort and an interruption in function, movement and posture.
By implementing manual therapy, the following can occur:
There are many manual therapy techniques, and, as a group, they aim to relax tense muscles and ease restricted joints. Overall, however, these procedures exercise three main types of movement:
Mobilization and manipulation are often talked about together. They use calculated movements of various speeds (slow to fast), force (moderate to strong) and distances to pull, rotate or thrust joints and bones into position to help release stiff tissues around the joint, minimize joint pain, reestablish alignment and assist with flexibility.
Prior to executing manual therapy, the chiropractor will typically do an assessment of the nerve and blood supply in the treatment area, as well as look at the bone and muscles themselves. This helps him or her determine whether this physical therapy is appropriate for the patient’s needs. Contingent on the assessment, the chiropractor may perform one or more of the following manual therapy techniques:
Please contact your chiropractor with any questions.
Forceful spinal manipulation is not always necessary to treat conditions of the lower back, mid-back and neck. Gentle chiropractic treatment, such as drop table techniques, involves less powerful spinal maneuvering and slower, low-velocity movements that allow the affected joint to stay within its passive range of motion.
Also known as the Thompson technique, the “drop” approach uses a special chiropractic table. The table used has segments that can be lifted up and then dropped when a thrust is applied by the chiropractor. The drop allows gravity to assist and work in combination with the manual adjustment, and all of this provides a lighter adjustment than that which comes with some other chiropractic techniques, such as those that involve twisting positions.
To further clarify, the table has various sections that are raised between 1 to 2 inches relative to the rest of the patient’s body. Once the section of the table is lifted, it is fastened in place and the stiffness of the table is altered based on the patient’s body weight. When the chiropractor applies a gentle thrust to the area needing adjustment, the table releases and drops down, causing that segment of the body to fall too. The drop table comes to a rest, but the patient’s body momentum continues for a short period. This momentum is equally as critical to the drop table technique as the thrust and dropping of the table are, because it aids in alignment.
The number of sessions needed depends on the type of condition the patient has and its severity. However, in general, the patient should have better range of motion and less pain with each treatment.
To learn more about the drop table technique and how it can help, contact your chiropractor.
When there is damage to muscles and other soft tissues including pulls, tears, or not being able to get enough oxygen (hypoxia), it can result in the body producing rough, thick scar tissue in the affected area.
Scar tissue restricts the tissues from moving freely because they bind them and tie them down, and as scar tissue builds up, muscles shorten and become weaker, nerves become ensnared and tendinitis can develop due to tension on the tendons. This can lead to reduced range of motion, pain and loss of muscle strength. Should a nerve become trapped, the person may additionally experience numbness, tingling and weakness.
Active release techniques (ART) attempt to address problems in individual tissues, since one tissue or structure can affect another structure both directly and biomechanically. With this method, the chiropractor identifies problems with movement, pressure and stiffness between the nearby tissues, and then addresses them.
While scar tissue and muscle tension can be addressed with massage, electrical modalities and applying pressure to trigger points, ART seek to take a different approach. It is not just about treatment; it’s also about understanding the muscles and how they have been affected.
After the chiropractor has gotten a feel of the tissues and their texture, motion and tension, he is able to understand and assess the motion of each tissue relative to the one adjacent to it. Now equipped with this knowledge, he can determine whether to:
By doing one or more these, movement can be restored; fibrous adhesions can be broken down; trapped nerves or blood vessels can be released; pain can be reduced; and oxygen and blood can be efficiently delivered to the muscles and tissues.
There are more than 500 specific moves associated with ART, and each allows the chiropractor to recognize and rectify problems that affect each individual patient. For this, ART do not take a cookie-cutter approach, nor do they only treat problems with muscles. In addition, these “soft tissue system/movement-based massage techniques” treat tendons, ligaments, fascia and nerves.
However, unlike massage, the patient does not lie motionless, and neither pressure nor movement is lateral to the muscles, nerves, ligaments and tendons. Instead, ART use longitudinal movements, and they require the patient to be both a participant and non-participant in their care. In some levels of treatment, movement of the patient’s tissue is done by the chiropractor. In other levels, the patient must actively move the affected tissue in a specific way while the chiropractor employs tension. So, in many ways ART are not strictly a massage; instead, they are a form of manipulation.
Because the muscles and other soft tissues can be manipulated, a variety of conditions — all of which are typically the result of overused or overworked muscles — can be resolved with this technique:
Please contact your chiropractor if you have any questions about ART.
