New Year New You?!

It's that time of year again. Prepare yourself for all of the new year, new you BS you'll see all over! As we all know, this is the time of year people set goals, mostly related to fitness and diet/losing weight. However, less than 25% keep those same goals just 30 days later....yes, less than a month later, less than 25% are still pursuing those goals they set! And less than 8% see them all of the way through and accomplish them.

The main reason for this incredibly large failure rate is because people start out too hot, they make a huge, ambitious goal that just isn't realistic. By setting yourself up for failure from the beginning, you are not giving yourself a real chance to succeed.

I believe that you should make a resolution or goal that you want to achieve for the new year. Having something to focus on and motivate you is very healthy. You just have to be aware of your aspiration and make sure it is attainable.

Here are a few tips to help you reach your goals:
* Make small goals: do not focus on one large outcome but rather smaller goals; be it daily, weekly or monthly, that you want to achieve and build from there. For example: "I would like to add one additional workout a week," "I would like to limit eating past 7pm," or "I would like to lose 1 inch from my waist." These are small, attainable goals and will not overwhelm you from the get go. You are more likely to succeed if you are not overwhelmed or if you goal does not feel entirely out of reach.
* Before setting goals, really sit down and think about which aspects of your life you want to change or that you believe needs changing. Maybe you do not eat enough vegetables or take a multivitamin. Or maybe your cholesterol is high, and you should focus on ways to lower it naturally. You are more likely to succeed if your goal pertains to you specifically and will change an aspect of your life in a positive way.
* Be specific with your goal. Don't just come up with a generic goal such as 'lose weight.' Come up with a specific amount of weight you want to lose per week to reach your total goal, etc. By being specific, there is an actual goal you are striving towards and you are more likely to succeed.
* Reevaluate your goals at the end of your designated time frame (daily, weekly, monthly, etc). If your goal is not working, reassess what is holding you back and reform your goal. If you realize you are easily meeting your goal, you can add another mini goal or increase your goal. By stepping back, you are able to gauge your progress which will make you more likely to stick with it and succeed.
* Acknowledge your progress. If you take time to step back and be proud of yourself for reaching goals, you will be more likely to continue and persevere on. There is no better motivation than seeing progress!



Happy new year and good luck with those goals!

Chiropractic for Children

Should your child be adjusted? If so, how soon should your child be adjusted? These are difficult questions for parents to answer. As a Chiropractor that also treats infants and kids, I think it is important to share research and information that could help parents make those decisions.

Research shows that Chiropractic is an effective treatment for children with ear infections. This is important considering that more than 80% of children will suffer from at least one ear infection by the time that they are three years old and one fourth of children under three will have repeated ear infections. (ClevelandClinic.org). Considering the high probability, having an alternative option may be extremely beneficial.

 "Misalignments of the spine or subluxations can occur during childbirth or from a fall or trauma. Misalignments left untreated, can cause irritation to the surrounding nerves which could affect the Eustachian tube and lead to fluid build up in the middle ear. Chiropractic adjustments help restore the normal functioning of the nervous system so that the body may heal itself without the use of drugs or surgery." A study published in the Journal of Clinical Chiropractic Pediatrics showed a strong connection between chiropractic adjustments and the resolution of ear infections. Hundreds of children with chronic ear infections were adjusted regularly and the results showed close to 80% of the children did not experience another ear infection within the six-month follow-up period.

You can read the full article here

 I would like to add, that in addition to the points made in the article excerpt above, subluxations from childbirth are extremely common and almost unavoidable. Just take a second to think of the process of a natural birth, especially one requiring intervention or assisted extraction (for example, use of forceps).  There is tremendous pressure put on that tiny little baby as they travel through the narrow birth canal. Even with c-section, there is still strain put on the baby, as some sort of pulling technique is needed to extract the baby.

My son is 2 years old and has been adjusted since the minute we were able to hold him in the NICU. As you can see from the attached video, he seems to enjoy it and have fun with it now!

The connection between your DNA and your weight

Did you know that your DNA could affect your weight?  Our DNA holds the key to how our metabolism is working and how it can work optimally. There are certain genes that contribute to how  your body responds to certain types of exercise, fullness cues, ability to lose weight, and how your body processes the different types of food groups.  There are genetic differences in the way different individuals process fats, carbohydrates, and proteins. Our DNA also determines the intensity and duration of exercise our bodies require to maintain our optimal weight.

There are 24 genetic markers that can be used for weight management. Nucleotides string together on a DNA molecule and form a sequence or gene. A SNP (pronounced snip) is a DNA sequence variation. By determining an individual's SNP variants, we gain insight into how their body processes fats, carbs, proteins and how their body responds to different types of physical activity. For example, someone may have a variant that indicates they have a hard time processing carbohydrates or that their body does not respond well to steady state cardio exercise or that their body requires a higher level of physical activity to maintain weight. These variants give a specific, individualized look at what works for your body and how you can lose and maintain weight loss for good.

Through the SNP variants on your report, a personalized nutrition and fitness plan is made specifically tailored to your results. If the plan is followed, you are guaranteed to be successful.

At Hover Chiropractic and Sports Medicine, I offer a DNA Weight Management test with a 50+ page report to help you lose and maintain your optimal weight. We will go over your results together and I will formulate a plan specifically for you. If interested in more information or to book an appointment, call 630.832.4476.

National Chiropractic Month

Since it's National Chiropractic Month and I am in fact a Chiropractor, obviously I had to make a post about it!

First off, let's talk about what Chiropractors are known for. They give 'adjustments.' An adjustment or manipulation is a hands-on, high velocity, low amplitude thrust directed towards a specific joint in the body. Adjustments target misalignments in joints, in an effort to realign them, which in turn can affect the nervous system, decrease muscle spasms, decrease tension, decrease stress, increase range of motion, and many, many more benefits.

Adjustments can help with a diverse variety of conditions, including everything from headaches and stress to strain/sprains and joint pain. Chiropractic is known for treating aches and pains, but can also treat digestive issues and asthma through the effect on the nervous system. By targeting specific vertebral segments in the spine, the specific nerves passing through those vertebra are affected, which increases function to the parts of the body those nerves supply. For example, the C4 cervical vertebra affects the diaphragm through the phrenic nerve. Adjusting that specific segment and the two surrounding vertebrae (C3 and C5) can help with asthma or even hiccups. This is why it is extremely important to keep your body aligned properly, to remain as healthy as possible. Chiropractic does not just deal with muscle and joint pain but can alter the way the entire body functions.

In addition to the above benefits, Chiropractic has also been shown to be more effective than drugs in relieving pain. A recent article posted, pointed at the opioid epidemic, stated that Chiropractic could help this epidemic by decreasing opioid use.  The study follows people with neck pain for 12 weeks, with pain levels greater than 3/10. 1/3 of the participants received only Chiropractic adjustments and stretching techniques, 1/3 received exercise advice (strengthening and stretching) from physical therapists, and the last 1/3 was given anti-inflammatory medications or acetaminophen however stronger narcotics or muscle relaxants could be used if they did not respond to the other medications. The results showed that the chiropractic and exercise groups achieved the most effective outcomes. After 12 weeks of treatment, 32% of the groups that had spinal adjustments became pain free and 30% of those in the exercise group. Only 13% of the medication group became pain free.

You can read the full article here.

Get yourself an appointment with your Chiropractor to reap some of these benefits and celebrate National Chiropractic Month! And if you are looking for a Chiropractor or have questions, feel free to reach out to us at Hover Chiropractic and Sports Medicine at 630.832.4476.

Ergonomics

In my recent post about 'text neck,' I mentioned that for every inch the head comes forward, the pressure on the cervical spine doubles. This goes for computer screens as well as cell phones/tablets. Proper ergonomics is essential to preventing repetitive stress on the body. This repetitive stress can eventually present as neck pain, low back pain, headaches, radiating pain, and the list goes on.

There are a few easy tips to help counteract some of the strain on everyday computer and desk work.
1. You want your screen to be at or just below eye level. Most people have their screens too low which requires constantly looking in a downward direction with either the eyes or entire head/neck, both which will cause strain.
2. Your head should be aligned directly above your spine/body in a straight line.
3. You want to focus on keeping your shoulders relaxed, rolled back and downwards, not shrugged up by your ears.
4. Forearms and hands should be in a straight line resting on the desk with a 90 degree bend in the elbows, with elbows kept close to the body. (i.e. the desk or surface should be elbow level)
5. Wrists should be in a neutral position, not cocked up.
6. Same with the hips, you want a 90 degree bend in the hips with feet resting flat on the floor or firmly on a footrest, so seat height and desk height should be adjusted accordingly.
7. There should be lumbar support in the chair you are using, to help maintain an upright body position and take pressure off of the lower back.

In addition to the tips above, there are a few additions you can add to help ensure proper positioning:
1. You could use something to elevate the screen of your computer to ensure proper height.
2. Use an ergonomic mouse and mousepad to take extra pressure off the wrist and hand.
3. Invest in a good chair. It is where you are parked majority of the day and should be the highest quality with the most support and easily adjustable.
4. They do make ergonomic keyboards as well, which could help.
5. Take frequent breaks to get up and stretch, standing at least 10 minutes every hour.
6. Consider a standing work station if it is a possibility for you.
7. BE AWARE of your posture at all times. Staying aware and focused on your posture will help make adjustments earlier and more often.

If you are interested in an ergonomic consultation, feel free to reach out to us at Hover Chiropractic, 630.832.4476.

Infertility: the struggle is real

Infertility. A scary word that we hear way too often, and most likely affected you or someone you know. I was personally victimized by infertility and struggled for 2 years to have a baby. In the end, I did need some extra help. However, there are things to try before resorting to hormone therapy and other infertility treatments.  In my opinion, as a Chiropractor, I always recommend the least invasive options prior to seeking less conservative means of treatment.

Many seek chiropractic care for wellness purposes and don’t realize the effect it may have on the body. While chiropractic doesn’t cure infertility, it does reduce stress and interference in the body and, more specifically, the nervous system. Chiropractic promotes health from the inside out. Chiropractors most often encourage healthy nutrition, an active lifestyle and frequently guide patients through the process of decreasing other stressors . All of these factors can have a direct effect on one’s ability to conceive. Regular chiropractic care can affect your breathing, blood vessel dilation and digestion. These positive effects may help move a fertilized egg into fallopian tubes. In addition, if one’s pelvis is twisted there can be pressure on reproductive organs that may stress them. 

Acupuncture can increase fertility by reducing stress, increasing blood flow to the reproductive organs and balancing the endocrine system. Among many other benefits, acupuncture can provide better blood flow to the ovaries and uterus, creating a stronger chance for an egg to be nourished and carried to term. 

A functional medicine approach will look all of the hormones in the body and how they are behaving to get an overall picture of your hormone health. Most people think of sex hormones in relation to fertility but do not realize that those levels are affected by other parts of the body such as the thyroid and adrenals. There are several places to look for hormone functioning that could be affecting your ability to conceive. 

Now just because none of these worked for me to get pregnant, it does not mean that they won't for you. And as I mentioned above, I'd much rather take and highly recommend a  more conservative approach before diving into hormones, IUI, and IVF type options myself. And another little piece of advice to leave you with is that these are also great adjuncts to medicinal infertility treatments and will help keep the body functioning well and can help carry the baby to term, which is what I think they did for me! 

Here's a pic of my little guy...which is the most important part...that he's here!

Text Neck: it's a real thing, and it's hurting us!

The overuse of phones is not only affecting relationships and outdoor activity time, it is also wreaking havoc on our bodies. Even worse, use of phones and tablets is starting at an earlier age, which means, causing damage at an earlier age. 

Looking down at your phone causes excess strain on the muscles of the neck, shoulders and upper back. Over time, with continued repetitive use, symptoms will manifest in the form of pain, tightness, stiffness, decreased range of motion, headaches, and/or jaw pain to name a few. For every inch you tilt your head forward to look down at a device, an extra 10 pounds of force is placed on the muscles and spine supporting the head. As a Chiropractor, we frequently talk about 'anterior head carriage' which means the straightening of the curve in the neck, allowing the head to protrude forward with normal stance, not aligning directly above the spine as it should. For every inch the head comes forward, the pressure on the cervical spine doubles. Anterior head carriage is also caused by constantly looking down, especially with the arms forward or lifted (i.e. holding a phone/tablet or typing on a computer). 

Research shows that the average person spends 2-4 hours a day looking down at an electronic device (be it a smart phone, tablet, laptop, computer, etc). Younger kids that now have access to these devices may start showing symptoms and need treatment at an earlier age. 

Obviously chiropractic treatment is a great option for text neck. However, in addition, being aware of your posture and limiting use are also very important. Having proper ergonomics, especially if you work at a computer is extremely important, and take frequent breaks to get up, move, and stretch.