Dorland Chiropractic Clinic

07/22/2022

Questions and Answers
Q. What is health? Everyone wants to be healthy, but what exactly is it to be healthy?

A. Health means optimal physical, emotional, and spiritual function. A healthy person can adapt to all the toxins (poisons), frustrations, and physical stresses (such as trauma). This definition has nothing to do with feeling good or having no symptoms. That is because symptoms can be healing -fever, vomiting, diarrhea etc. are the body's ways of detoxing. An intense emotional outburst may be necessary to release stress that might otherwise cause serious problems.

07/20/2022

Just the Essentials
Which essential oils are best for repelling bugs?
Some essential oils have been proven to have great insect-repelling powers.

Citronella is one of the most popular essential oils for keeping bugs at bay. It is often used in commercial insect repellents because of its effectiveness. Citronella essential oil can help repel mosquitoes, flies, gnats, ticks, fleas, and more.
Eucalyptus essential oil is another popular choice. It is known for its ability to repel mosquitoes, flies, fleas, and ticks.
Tea tree essential oil has systemic insect-repellent properties. This means that it makes the skin less attractive to bugs while also protecting the entire body from insect bites. It repels mosquitoes, fleas, ticks, lice, and more.
Peppermint essential oil has been shown to repel mosquitoes, flies, ants, and other bugs. It is also a natural way to repel rodents like mice and rats!

03/31/2022

Solving Plantar Foot Pain
Do you ever take that first step in the morning only to be met with excruciating heel pain?
Or maybe it sets in after a long day of working on your feet. Whatever the trigger is for you, the likely culprit is something called plantar fasciitis, which is a condition that results in an inflamed ligament that connects your heel bone to your toes.

While it’s often a result of a repetitive strain injury, other causes can include running, exercise, wearing inadequate shoes, jumping, abnormal foot mechanics, and weight gain among others.

At Dorland Chiropractic Clinic , we want you to feel your best naturally. If you’re struggling with foot pain, consider giving the following stretches a try.

Calf stretches. Did you know that a tight calf muscle can make plantar fasciitis more painful? To loosen your calves, do the following stretch. Place your hands against a wall. Keep the knee of your affected foot straight. Bend the other knee while keeping both feet flat on the ground. You should feel a stretch in your calf and heel of the extended leg. Hold this stretch for up to 10 seconds at a time. If you find this position painful, release the stretch immediately.

Towel curls. To work your foot muscles more and give them a stretch, place a hand towel on the ground in front of you while you’re seated in a chair. Place your feet on top of the towel or cloth. Now, grab the center of the towel with your toes as you curl them toward your body. Repeat this a few times.

Toe pickups. In a seated position, place 10 small objects in the ground next to an empty bowl—marbles or something of a similar shape and size will work great. Pick up one item at a time by curling your toes and placing them into the bowl. This helps to exercise and stretch your feet.

Foot Flexes. While seated, place your legs out in front of you. Using an elastic exercise band or a large towel, wrap it around your foot while continuing to hold the ends with your hands. Gently point your toes toward and away from your body, holding each position for a few seconds before switching.

If you’re looking for more support as you work to overcome foot pain and improve function, we’re here for you. Contact our team to find out if chiropractic care can help you reach your goals in health.

03/30/2022

Blood Flow Boosting Foods
It’s no secret that proper blood flow is essential to the overall health and function of our body. But how can it be improved? One of the best (and most natural ways) to do so is through nutrition.

If you feel like your circulation could use a boost, consider adding these healthy foods to your diet—or eating more of them without going overboard—and see if you notice a difference.

1. Omega-3s. Fish aren’t the only way to ensure you’re getting Omega-3s into your diet. Protect the lining of your blood vessels with chia seeds and nuts in addition to fish like salmon.

2. Leafy greens. Did you know that leafy greens are good for blood vessel health? Things like arugula, brussels sprouts and broccoli make great sides with dinner.

3. Beets. The benefits of beets have long been studied. Some research even ties fresh beet juice to a reduction in blood pressure. Add beets to your next salad or sandwich!

4. Green tea. A study by the Chiba Hokusoh Hospital in Japan found that green tea intake was related to a lower risk of developing coronary artery disease. Green tea also makes a great pick-me-up during your midday slump.

5. Dark chocolate. No, we’re not kidding! Dark chocolate contains polyphenols that work to mobilize stem cells, which may aid in circulation.

Want to give your circulation and body an even bigger boost? Schedule a visit with our team and learn more about the power of natural chiropractic care. We look forward to welcoming you into the practice soon.

03/29/2022

Core Exercises to Strengthen Your Back
Did you know that a weak core is often a cause of back pain and problems? Your abdominal muscles are actually the front anchor of your spine, and when they’re weak, the muscles in your back have to work extra hard to provide the support it needs to function and stay in proper alignment. As you can guess, when muscles work overtime, injury can happen!

Do you work out your core muscles? If not, here are a few easy ideas to add to your exercise routine.

1. Side bridge. While laying on your side, prop yourself up onto your forearm (which should be kept directly below your shoulder. Your top foot should rest on the ground in front of your bottom foot. While maintaining the natural curve of your spine, lift your hips off the ground and hold the pose for 10 seconds. Repeat a few times on each side.

2. Reach and kick. Place your hands and knees on the floor as if you were in a table top position. Your knees should be directly under your hips, and your hands under your shoulders. Kick one leg back in a straight position, and with the opposite arm, reach forward. Squeeze your shoulders. Retract your limbs slowly and repeat evenly on both sides.

3. Superman. While lying face down on your stomach, reach your arms out in front of you and lift. At the same time, lift your legs up. Hold the pose for a few seconds and repeat.

Looking for Another Back Boost?
We’re here when you need us. We regularly work with patients to devise custom care plans that include adjustments, focused exercises and stretching to help their spine work optimally. Schedule a visit with us today to get started.

03/28/2022

Technology: A Real Pain in the Neck
Sure, you might call work related emails in the middle of the night a “pain in your neck.” But for some people, they cause a literal pain in the neck. Enter: Tech neck.

Tech neck, sometimes called text neck, is a new-age problem that involves poor posture when using technology, typically phones, tablets and computers.

If you spend hours of your day hunched over a screen or sitting behind a desk, this blog is for you.

How Tech Neck Happens
Usually, supporting the weight of your head is no problem for your shoulders and neck. However, when you throw an ergonomically incorrect chair into the mix as your head tilts down while you type an email, the load on your neck can more than quadruple—in other words, it’s like having multiple bowling balls on your neck at once!

How to Correct Your Posture
The best way to combat tech neck is to correct your posture—and not just standing posture. How you sit when you’re browsing the web or working at a desk is incredibly important to your spinal health.

Step 1: Keep your device at eye level instead of looking down. This may mean that you need to raise or lower your computer monitor as well as adjust the height of your chair.

Step 2: Make sure your knees are bent at a 90-degree angle when seated and that your feet are planted firmly on the floor in front of you.

Step 3: Give yourself a break. Every hour, stand up and move around to loosen your muscles and avoid unnecessary tension. This will help your neck and spine relax, and give your eye muscles a break from the screen.

If you’re struggling with neck pain, we’re here to help. We’ll make sure your spine and neck are in proper alignment with a focused, custom chiropractic adjustment. Call us today to make your appointment.

03/27/2022

Five Ways You Can Improve Range of Motion
If you aren’t moving…you aren’t living! At our practice, we believe that movement is life, yet for so many people today, moving is difficult due to decreased range of motion.

When range of motion is inhibited, it’s common to experience pain and discomfort which may lead to overcompensation in other body parts as they try to pick up the slack, beginning a cycle of dysfunction.

Instead of dealing with poor range of motion and the pain it can bring, here are a few different ideas for getting back to proper movement.

1. Don’t let stress get out of control. It’s no secret that stress can cause problems in the body, but did you know it can also keep muscles tense, limiting movement? If you’re feeling stressed before exercising, try some breathing exercises to calm your body so that you don’t go into your workout with already tight muscles.

2. After working out, remember to stretch the muscles you just used. Spend at least 10 minutes doing light to moderate stretching after exercising.

3. Stay hydrated. When your body and muscles don’t get enough water, a variety of health problems can occur—especially relating to tightness and cramps, which can further restrict range of motion.

4. Consider getting a massage. Massage helps to relax tense and tight areas, while promoting circulation that may help with healing.

5. Visit us for an evaluation. We’ve helped numerous patients just like yourself move easier and better with a focused, gentle chiropractic care plan. We’d love to learn more about your goals and help you understand the benefits of adjustments firsthand. Contact us today to learn more.

03/26/2022

Are You Low on This Crucial Carbohydrate?
If you’re feeling sluggish often, there may be more behind it than just a poor night of sleep. While fiber is an important part of our diets, many adults don’t get enough each day.

Fiber is categorized as a carbohydrate, though it’s different from most and cannot be digested. This allows it to pass through the body and help regulate the use of sugars, which keeps our blood sugar and hunger balanced.

Are you low on fiber? Here are a few common signs.

1. Your cholesterol is higher than normal. Healthy fiber intake means cholesterol is moved out of your system before it can clog the arteries. In a review by the British Medical Journal, it was discovered that for every 7 grams of fiber eaten daily, the risk of heart disease dropped by 9%.

2. You’re always hungry. When you don’t get enough fiber in your diet, you may feel hungry quicker than you would if you ate a fiber rich meal. One reason for this is because your stomach empties more slowly after a high fiber meal.

3. You’re struggling to lose weight. Without adequate fiber intake, you won’t feel as full and may end up eating more food sooner than you should.

4. You’re constipated. Because fiber absorbs water, one of its benefits is producing softer stools, making it easier to go to the bathroom. Get more fiber into your diet by adding beans, broccoli, berries, and avocados to your meals.

As your partner in health, we always want you to feel your best. Let us know if there’s anything else we can help you with naturally the next time we see you.

03/25/2022

Why Are My Muscles Sore After I Work Out?
Exercise is an important part of a healthy life. But can something so good for you be painful? For some people, yes. But don’t worry—it’s entirely normal to be sore after a new workout.

Delayed onset muscle soreness, also known as DOMS, can happen after a workout and cause sore muscles that may reduce your range of motion for up to two days. While you may be slightly uncomfortable, it’s actually a positive sign that your muscles are working properly and getting used to your new activity or exercise.

DOMS occurs with resistance training and is a result of micro-tears in muscles, which leads to more blood flow and inflammation. This can bring light swelling that triggers your pain receptors.

However, this is only temporary. As your muscle recovers, it’s able to eventually handle heavier and heavier loads, making you stronger.

Reducing Muscle Soreness
Even though sore muscles and working out go hand in hand, there are steps you can take to reduce your discomfort as your body recovers from a new workout.

Although you may not have guessed it, MORE exercise helps to relieve DOMS. However, make sure it’s something gentle like light cardio or yoga a day or so after your DOMS inducing exercise.
Warm up your muscles for five minutes longer than you usually do before your next workout.
Stay hydrated! It’s important to drink plenty of water on days you work out and days you don’t.
Give each muscle group adequate time to recover. There’s no need to work out your legs several days in a row. Instead, focus on legs one day, followed by shoulders, then core.
Want to give your body an even bigger boost for combating muscle soreness and performing optimally? Contact our practice to book an appointment for a chiropractic adjustment. We look forward to seeing you soon.

03/24/2022

Improving Your Gut Health Naturally
Did you know that you have a second nervous system in your gut? Called the enteric nervous system, this network of nerves extends from your esophagus all the way down through your stomach and intestines. It’s so important, it’s often referred to as a second brain.

While many people only associate the spine with your nervous system, we want to help patients understand the importance of proper gut health and what you can do to encourage an optimally functioning enteric system naturally.

Eat more whole grains. Foods like oats, bulger, and barley have fiber that helps the intestines with digestion and keeps things moving properly. Eating these types of foods has also been shown to raise the number of good bacteria in the gut, which is crucial for proper function.

Practice proper oral hygiene. Brushing and flossing your teeth each day and night, as well as sticking to your regularly scheduled dental checkups is critical for a healthy gut. Why? Poor oral health can lead to unhealthy bacteria in the mouth, which can actually infiltrate the gut.

Eat dark chocolate…seriously. In case you were looking for a reason to consume more of your favorite candy, we’ll give you one. Dark chocolate is rich in fiber as well as polyphenols, which microbes in the gut use as fuel. Dark chocolate is also believed to have anti-inflammatory properties.

Spice up your life. Adding spices like turmeric, ginger, and garlic to your breakfasts, lunches or dinners may help stop unhealthy gut bacteria from growing.

Cut artificial sweeteners. Some research suggests that they can increase blood sugar levels and have an overall negative impact on the microbiome in your gut.*

Feel like your nervous system is out of balance? Schedule a checkup with us to restore proper function. We look forward to seeing you in the practice soon for a focused, gentle adjustment.

*Source:

Non-caloric artificial sweeteners (NAS) are common food supplements consumed by millions worldwide as means of combating weight gain and diabetes, by retaining sweet taste without increasing caloric intake. While they are considered safe, there is increasing ...

03/21/2022

Is Stress Causing Your Back Pain?
Every day, we see patients in the practice who are stressed. Whether it’s physical, emotional, or chemical stress building up in your body, one thing is certain: too much of it isn’t helping your chronic or acute pain. In fact, it could be making it worse.

How?

Stress and pain go hand in hand. When you’re dealing with pain, a certain level of anxiety typically pops up surrounding the injury. When it’s not addressed, pain continues and so does stress. As more pain and more stress builds in the body, it can begin to affect your daily life and activities.

Here’s a deeper look at the cycle of pain:

Phase 1: You become limited in certain functions of day-to-day life and leisure activities.
Phase 2: Fear builds surrounding the decrease in activities
Phase 3: Limitations and less movement can lead to weakened muscles, ultimately causing more pain. This can start the cycle over.

To break the cycle and limit the stress you’re experiencing, try these things:

1. Fuel your body with food that nourishes from the inside out. This means eating whole grains, healthy fats, and limiting sugar and excess carbohydrates.

2. Do some form of exercise for at least 30 minutes each day (unless you’re in severe pain). Exercise lowers the stress hormones in your body over time, and may improve your quality of sleep.

3. Visit us. We’re here to help address this very concern and have the necessary knowledge and tools to restore function and wellness to your spine.

03/20/2022

Factors of Knee Pain

Whether you’re dealing with new knee pain or an ache that’s been bothering your stride for years, one thing is certain—problems in the knee can affect your entire life. Sound familiar?

Getting to the bottom of what’s causing your knee pain or what may have contributed to it in the first place is the first step toward improving your health. Here are five common factors of knee pain:

1. Gender. Did you know that more women than men develop knee problems? One of the reasons for this is that females generally have wider hips than males.
2. Age. Our knees help to hold us upright from the moment we learn to walk. Over the years, it’s no surprise that our joints may degrade.
3. Weight. Carrying excessive weight can have a major impact on your knees.
4. Overexertion. While exercise is typically good for our bodies, it can be overdone. This can result in painful injuries, especially to the knee.
5. To***co use. Did you know that smoking has been linked to musculoskeletal issues?

Dealing with knee pain? Give us a call.