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.

What to eat pre-and post-workout for optimal results

What you eat before and after a workout will affect how well you workout and how easily you recover from that workout. You need the proper combination of carbs, protein and fats for optimal results.

Before a workout, you want a mix of simple and complex carbohydrates along with some protein, but heavier on simple carbs than complex. Simple carbs include sugar, white bread, white rice, pasta, fruit, etc. Complex carbs include whole wheat bread, brown rice, quinoa, vegetables, etc. The simple carbs will help give you an immediate burst of energy while the complex carbs will provide sustained energy. You want this meal to be around 200 or less calories and heavier on carbs because they are easier to digest than protein. Complex carbs, protein and fats need energy and oxygen to digest which will take away from your exercising muscles. You want to make sure the meal is light and not too heavy or you will feel sluggish and even nauseous before your workout is over. Aim to eat at least 30 minutes to an hour before working out. Lastly, you don't want to start out dehydrated so be sure to have at least an 8-ounce glass of water before your workout (the colder the better to get the metabolism fired up...see my post a few weeks ago regarding metabolism if you haven't already)!

Examples of pre-workout meals: - whole wheat toast with peanut butter and bananas, apples, or strawberries - smoothies: with fruit, low-fat yogurt (plain is best to cut down on sugars) and some granola or oats - oatmeal made with low-fat milk and fruit - eggs, whole wheat toast and a piece of fruit

I also like to have a coffee, skim latte, shot of espresso or green tea pre-workout for an extra boost of energy and metabolism, and not to mention antioxidants!

Post workout, you want lean protein to help muscles recover and complex carbs to replenish glycogen stores (the fuel used during exercise). You want to eat this snack or meal within an hour after working out, but ideally within 15-30 minutes for optimal recovery. This meal can be heavier on lean protein since there is more time available to digest. If this is just a snack, not a full meal, aim for 200-250 calories. If it is a meal, aim for 450 calories. Also, same as pre-workout, be sure to rehydrate and replenish any lost liquids.

Examples of post workout snacks: - chocolate milk - whole wheat toast with peanut butter - Greek yogurt and fruit - apples with nut butter - trail mix with nuts, seeds and dried fruit

Examples of post-workout meals: - lean protein (chicken, fish, turkey) with a side of complex carbs (sweet potatoes, brown rice, quinoa) and veggies sautéed in olive oil for some healthy fat - turkey or ham on whole wheat bread with hummus or avocado - whole wheat pasta with lean protein (chicken breast, sauteed shrimp or lean ground beef or turkey meat balls)

There is also such a thing as 'fasted cardio.' This is typically done first thing in the morning, on an empty stomach, after fasting all night or waiting a minimum of 4 hours after your last meal to workout. The idea is that you will burn through any remaining glycogen/glucose stores then move to burn fat stores. But if there is not enough there, your body will then turn to its own muscle for fuel. This could be a great way to burn fat, but you have to be conscious of the fact that it can result in the break down your own muscle tissue for energy if not done correctly.

HGH Gel

This post is an adjunct to my previous post regarding ways to boost your metabolism.

In our profession, we get solicited all of the time for items to sell in the office. 99% of the time we say no but there's that rare time something catches our attention and we look into it further. About 2 years ago, we were approached by a rep from New U Life about a human growth hormone (HGH) gel called Somaderm and were a little intrigued. We set up an informational meeting and did a lot of research into the company and ingredients and decided to try it ourselves before committing to selling it out of the office.

Somaderm is the only HgH transdermal gel, meaning, it is the only FDA approved, topically absorbed HGH gel available for resale without a prescription. HGH is a hormone created by the pituitary gland that controls several important functions including bone growth, metabolism, muscle/fat composition, and protein/fat/carb metabolism to name a few. HGH naturally diminishes as we age, peaking around 20-25 years of age then steadily (or rapidly in some cases) declining. Somaderm is topically absorbed since taking HGH orally is less effective due to enzymes in our saliva and gut destroying it.

The marketed effects of Somaderm include: fat loss/increased muscle mass, increased strength, improved sleep, improved mood, increased energy, improved libido, hair growth stimulation, healthier skin and nails, improved memory and better bone density.

From personal experience, after using Somaderm gel for about 6 months, I noticed improved sleep, an improved mood, muscle retention with less time and dedication to working out, and improved hair/nail quality. Having a young one, under the age of two and working full time left me with less time to work out; I still made time for three to four 30 minute workouts a week and saw the same results from when I worked out more often and harder. Also, I am a terrible sleeper, always have been, but did notice improvement from when I was using the gel vs. when I was not which is huge for me. And lastly, my hair and nails definitely grew faster...even my hair stylist commented on how fast my hair would grow. Now, having short hair, this has become rather cumbersome as I have to get it cut every 3-4 weeks now but at least it's healthier overall! My husband reported improved energy almost immediately and also an increase in his muscle mass. He does not have much time to work out but plays hockey 3 times a week and still managed to gain muscle mass despite not lifting weights. He also reported less fatigue while skating and less soreness after intense skates.

After both of us using the product and seeing some form of positive results, we agreed that is a good, quality product and  decided to offer the same benefits to patients and friends. If you have any questions or would like further information, please feel free to reach out to me or call the office at 630.832.4476.

Keep Your Metabolism Revved Up

Metabolism, the energy burning unit of the body, is responsible for how many calories we burn. The faster and harder it works, the more calories we burn on average. So wouldn't you want to do everything in your power to keep this furnace burning at full capacity and give it boosts every now and then if possible? Here are a few ways to stoke that fire and keep your metabolism going full speed:

• Build more muscle. Cardio is an important component of your workout routine, and definitely burns a lot of calories, however it should certainly not be the only component! You want to make sure you are strength training at least 2-3 days a week for 20-30 minutes at a time to build lean muscle. Muscle burns more calories than fat so just having more muscle tone will burn more calories. Also, strength training continues to burn calories for hours after your session, when the body works to repair the damaged muscles  (commonly termed afterburn). Once you finish your cardio workout, your calorie burn ends there, however with weight training, your body continues to burn calories for hours post workout.

• Eat protein. Protein is harder for your body to digest so it takes longer, making you feel fuller longer, and also burns more energy breaking it down. Just make sure your sources of protein are lean: turkey, chicken, ham, fish, lean ground beef, etc.

• Green tea contains catechin which has a thermogenic effect on the body, increasing the overall metabolic rate and helping the body to burn fat and not store fat. I recommend getting at least 3 cups in a day if possible, the hotter the better because as it cools, it loses some of it's effect. Coffee has a similar effect and raises your resting metabolic rate, or the amount of calories your body burns at rest. So drink up, just limit your creams and sugars and overall cups to 2-3 a day.

• Cold water. The colder the better. The colder the water, the harder your body has to work and the more energy it burns trying to warm the water up inside your body. When your body is thirsty or dehydrated, your body may confuse that feeling with hunger and you may end up eating to satiate yourself when really all you needed was some water! Whenever you are feeling hungry and you don't think you should be (i.e. you ate an hour ago, etc), try having a glass or two of water and see if the feeling passes before reaching for a snack.

• Avoid skipping meals. If you go too long between meals, your body begins to think you are starving it, so it goes into conservation mode in an effort to conserve as much energy as possible, causing your metabolism to hit the brakes and slow down. This is especially important for breakfast since your body has already been in a state of starvation for the 7-9 hours you were sleeping. You want to eat something as soon as you can in the morning, ideally within 30-60 minutes. If you are not a big morning eater, at least have a glass of milk or juice, anything with calories until you are hungry enough for a bigger meal. 

• Spicy foods. The spiciness comes from capsaicin which creates heat in the body and raises body temperature, causing the same effect on your metabolism.

Baby Formula Comparison

It sounds crazy to say 'I ordered my baby's formula from Europe.' Not only is it extremely inconvenient and quite expensive, it just sounds over-the-top. That is, until you understand the reasoning behind such a choice. When I had my baby, I planned to breast feed and/or pump for at least 6 months. I barely made the 6 month mark when I needed to look to formula to supplement and finish the remaining year at least! I did not realize what I was getting into and am happy I ended up going down a very long, stressful, overwhelming rabbit hole. In my opinion, I was able to make an educated choice to better the health of my child. 

There are some big differences between formulas in the US vs. those in Europe. Europe has MUCH higher standards and criteria than the US. "The European Commission requires that baby formula contain no detectable levels of pesticides and no added sucrose (sugar), though they may contain added lactose (milk sugar). Some of the European formulas go beyond organic—they are Demeter biodynamic, which means their ingredients are sourced via farming practices that are better for soil quality, ecosystem preservation and animal care, and have no GMOs." (Today's Parent).  Let's take a look at the major differences to consider when making your choice:

• A sugar/carbohydrate source is added to all formulas, however the sugar added makes a big difference. European formulas do not allow corn syrup, glucose, fructose, rice syrup, or sucrose (white sugar) whereas these are the typical chosen sugars for most US brands. These are highly processed and should be avoided if possible.  The two preferred added sugars are Lactose and Maltodextrin. Lactose is most commonly added to European formulas and mimics the sugars found naturally in milk and breast milk. Maltodextrin is a corn sugar that is more easily digestible, but is considered safe in small amounts, which is where US formulas fail (key words: small amounts). 

• Another notable difference is that most American formulas are lacking probiotics and prebiotics. Breast milk naturally contains both which are important for maintaining gut health.  Most European formulas incorporate them whereas US tends not to. 

• DHA and ARA occur naturally in breast milk but could cause issues when added to formulas. The extraction process produces a well-known neurotoxin, hexane. The USDA only states that these should not be allowed in organic formulas, but are allowed in all other US formulas. 

• US formula contain synthetic preservatives and nutrients. USDA policy allows lab-made nutrients and preservatives for use in baby formula. Some of the possibly dangerous ingredients to be aware of are: ascorbyl palmitate, lutein, taurine, l-carnitine, l-methionine, nucleotides, lycopene, and beta carotene. All of these ingredients are BANNED in European formulas. 

• Lastly, one ingredient to look out for that is added to both US and European formulas is palm oil. Palm oil is a fat added to formulas to replicate the fat content found in breast milk. Breast milk contains palm oil however, the structure of the fat molecules are different when added in and not naturally produced. Since the molecules are different, they are not absorbed as well and form 'soaps' in the intestines, which bind Calcium preventing the proper absorption of calcium. 

The most popular European formulas are HIPP, Holle, and Lebenswert.  

Now that you have some of the facts, hopefully you can make a more informed decision for you and your family. 

As always, check with your physician/pediatrician.

The Secret Behind Hidden Sugars

Eating healthy is difficult. Especially today when foods labeled as 'healthy' are anything but. So many foods that people believe to be good for them are in fact loaded with sugars. It is also important to note that most foods labeled 'low calorie' or 'low fat' are often the worst for you, and include extra sugars and carbohydrates to make up for the lack of fat/calories. To avoid this trap, you should pay close attention to the nutrition labels on the foods you are purchasing. Obviously, if you are eating a clean diet consisting of fruits, vegetables, nuts, lean meats, etc, then there are no labels to read but be sure to note if you are adding any sauces or extras. Most sauces are loaded with sugar. Sugar is added to almost everything in order to make it taste better and appeal to buyers. Important note #2, most people realize that sweets have sugars, however hidden sugars are present in a lot of savory foods as well.

Reference Guide:
Women should limit added sugars to <25g per day (6 teaspoons)
Men should limit added sugars to <38g per day (9 teaspoons)
Children should limit added sugars to <12g per day (3 teaspoons)

Added sugars include anything that is not considered natural, such as those sugars naturally present in fruits and vegetables. Sugar has over 60+ names which can be alarming, but here are the most common to look for on food labels:

• Fructose
• Glucose
• Sucrose
• Lactose
• Dextrose
• Maltose
• Corn Syrup 
• Rice Syrup (including brown rice syrup)
• Cane Juice\
• Fruit juice concentrate
• Molasses
• Honey or Agave

The
Here is a list of the most common foods hiding sugars:

• Pre-packaged breakfasts: whether that is oatmeal, granola bars, meal replacements, protein bars, etc 
• Example: Nutri Grain Bars touted as whole grain and healthy: 12g of sugar on average in each bar
• Quaker Oats ORGANIC flavored oatmeal: between 7 and 12 grams of ADDED sugar
• Yogurts and other pre-packaged dairy items such as Kefir
• Oikos Greek yogurt: average of 18 grams of sugar per container (EIGHTEEN)!
• Yoplait yogurts: average of 19 grams of sugar (NINETEEN)!
• Bottled sauces, dressings, condiments such as ketchup, tomato sauce, salad dressings, barbecue sauce, pasta sauce, etc
• Simply Organic Ketchup and Heinz Simply Tomato Ketchup: 4 gram of sugar
• Applesauce and pre-packaged fruits
• Motts Natural Applesauce: 12 grams of sugar
• Dole Fruit Cups: 18 grams of sugar
• Dried fruit and pre-made trail mix
• Ocean Spray Craisins: 29 grams of sugar
• 'Whole grain' breads often have added sugars
• Brownberry and Arnold 100% whole wheat bread: 3 grams of sugar
• Majority of 'healthy' breakfast cereals out there are laden with sugar
• Special K Red Berries: 10 grams of ADDED sugar
• Organic Kashi Honey & Cinnamon KIDS cereal: 7 grams of sugar
• Honey Nut Cheerios ('Whole Grain'): 9 grams of sugar
• Even vitamins frequently have added sugars 
• One-A-Day Gummies: average 3 grams of sugar per serving

As you can see, majority of the foods listed above contain nearly half or more of the total amount of sugar adults should consume daily, and most have over what a child should have in a day! The purpose of this post is to bring awareness to the ridiculous amounts of sugar that are added to everyday foods and help  you make better choices for you and your family.

I will be doing a separate post in the near future about sugars specifically in baby products such as baby foods and formulas. This post would have been way too long to have included everything in one!

Stay Hydrated!

Exercising outside is always more fun than being stuck indoors...at least to me! It is more scenic, you get some fresh air, and sunshine! However, as the summer progresses and it gets hotter and hotter out (especially since the hottest day of the year was yesterday), we have to stay aware of our hydration levels and how much we are sweating. Dehydration can have severe consequences so you want to keep your body hydrated and full of water so you can continue to function optimally! 

A few things to get out of the way before giving some tips to stay your coolest. First of all, there is no set amount of water to drink per person per day. Everybody's bodies are different, we all have different requirements and sweat different amounts. So pay close attention to yours and if you feel thirsty, drink some water. Or if you feel hungry but recently ate, drink a glass of water or two and see if you were just thirsty. An exact amount is tricky to pinpoint since certain foods we eat contribute as well, such as certain fruits and vegetables with high water content. Other liquids, even if not water also count but could also be dehydrating, such as coffee. So in summary, pay attention to your body's specific needs. 

Next, if you workout, be sure to replenish those lost liquids during and after your workout. You should not lose more than a pound or two during a workout or you are not drinking enough water for the amount you are sweating or you were not hydrated enough to begin with. If you weigh yourself before and after your workout, for every pound lost afterwards, replenish with 24 ounces of water. 

Now, on to some tips to stay as cool as possible in this raging summer heat:

1. Make sure you are hydrated before beginning. You are prone to sweat more when it is hotter so if you start dehydrated, your body will have less to lose! Drink at least one or two 8-ounce glasses of water before beginning your workout.

2. The earlier in the morning you workout, the cooler it will be outside. Same goes for the later at night, after the sun goes down. It will obviously be the hottest mid-day so try and avoid those times as much as possible or move your workout indoors if that is the only time you have available.

3. Wear light colored, light weight, sweat wicking clothing. You want items that specifically say sweat wicking so that they do not become heavy and uncomfortable after absorbing sweat (i.e. cotton fabrics). If you exercise outdoors a lot, invest in some outdoor specific clothes.

4. Be sure to lather up with sunscreen. This is obvious, no explanation necessary!

5. Wear a heart rate monitor to keep track of your heart rate. Be sure to not push yourself too hard and overheat your body. Keep your heart rate within 70-80% of your max. 

Did you know food allergies could affect your weight?

Are you doing all of the right things...eating well, exercising, controlling stress, etc...yet cannot lose weight? Do you feel tired, bloated, achy, or get headaches? Food allergies/sensitivity may be to blame.

We are not talking anaphylactic allergies, those you know such as peanut or shellfish allergies, that send you to the hospital and are extremely dangerous. We are talking about non-life threatening food allergies or sensitivities to certain foods.

Food allergies cause damage to the gut which can lead to leaky gut and overproduction of unhealthy gut bacteria. Leaky gut releases toxins and exposes food particles to the immune system triggering an immune response, ending in systemic inflammation. Systemic inflammation causes hormone imbalances and  insulin resistance. Since insulin is a fat-storage hormone, when more insulin is released, there is more fat storage overall, especially around the abdomen and midsection. Chronic inflammation also causes stress on the body which releases cortisol. Excess cortisol is also linked to l fat storage around the mid-section.

Eliminating any IgG sensitive foods from the diet may help control weight by decreasing the immune response and inflammation throughout the body. By eliminating food allergens, your body will no longer be in a continued state of inflammation and triggering the immune system. In turn, this will make you feel better overall with less stomach discomfort, more energy, and decreased achiness or headaches. In addition, it is possible that you may lose some weight as your body balances out!

If you want to know more about food allergy testing, reach out to us at Hover Chiropractic, 630.832.4476 for a consult.

Alletess finger prick test - 96 allergens

Alletess finger prick test - 184 allergens

Is Cow's Milk Really Necessary?

Due to the recent events at Fair Oaks Farms in Indiana, I figured it would be a good opportunity to discuss the lack of necessity of cow's milk in one's diet.

Yes, cow's milk does provide protein, calcium, and vitamin D. However, it is also high in sugar, fat, calories and is pumped full of antibiotics and hormones. Cows only lactate when they are pregnant, therefore mother cows are kept nearly constantly pregnant in order to continue to produce milk. They are also injected with additional hormones to help them continue to produce more milk than they would be able to naturally. In addition, since these cows are continuously milked, they tend to get infections often which leads to pus in the milk. According to the USDA 1 in 6 cows become infected, which leads to greater than 90% of their somatic cells being neutrophils which form pus. THE AVERAGE SOMATIC CELL COUNT IN U.S. MILK is 1,120,000 per cup. If that's not enough to turn you off, I don't know what is! Repulsive thought #2, do you really want to drink another animal's breast milk?!

Now let's talk alternatives, as there are healthier alternatives to cow's milk. Cow's milk is not the best nor only source of calcium, protein and vitamin D, it is simply one source of them. If you eat meat or a protein based, plant diet, rich in beans, nuts, and healthy grains you need not worry about protein. If you eat other dairy items (yogurt, cheese, etc), beans, nuts/seeds, leafy greens and beans, then you are getting enough calcium as well. And aside from 20 minutes of sunlight daily, vitamin D can be found in many fatty fishes, egg yolks and cheese. Almond milk is low in protein but is usually fortified with calcium and vitamin D. It is also lower in calories, fat and sugar (assuming you stick with the unsweetened versions or make your own). Soy milk has more protein and is typically fortified with calcium and vitamin D as well. However, too much soy can be a concern for some people especially since majority of soy comes from modified plants.

My personal recommendation is to stick with unsweetened almond milk and be sure to get protein from other sources. Also taking a multivitamin will help with any concerns about lacking vitamins.

What's in your sunscreen?

Summer is finally here! But that means sun, sunburn, and sunscreen! We all know how important sunscreen is, but do we all know just how dangerous it could be as well?

Store-bought sunscreens contain some of the most toxic ingredients we can apply to our bodies. And the worst part is that sunscreen is typically slathered on, over the entire body. The FDA raised concerns about the dangers of oxybenzone, its potential to affect hormone levels and the increased absorption susceptibility of children (FDA 2019). Lab studies have shown that some chemical UV filters may mimic hormones. Oxybenzone is a known endocrine disruptor that messes with human sex or thyroid hormones. Oxybenzone was detected in roughly 96% of Americans. That means that 96% of Americans have an endocrine disruptor, that could affect their reproductive and/or thyroid hormones, lurking on their skin. Higher oxybenzone measurements were correlated with significantly lower total testosterone levels in  males. (https://www.ewg.org/sunscreen/report/the-trouble-with-sunscreen-chemicals/).

Luckily, there are a few reputable brands that make reliable and safer sunscreens. Beauty Counter, Garden Goddess, ThinkBaby and Badger are all mineral-based and do not contain unnecessary, harmful ingredients. Do some research into the products you are using, you might be surprised just how unhealthy most everyday products can be, with very little regulation protecting your safety.