We’ve all had mornings where we wake up, and we’re just plain uncomfortable. If you’ve slept funny for one night, you might wake up with a crick in your neck, or an aching lower back. Being uncomfortable when you are trying to rest can cause sleep deprivation, which is very bad for your overall health. If you find yourself waking up in pain consistently, you may need to change something about the way you’re sleeping. There are options for you, like updating the kind of mattress you sleep on, your pillows, or finding a chiropractor. But it is incredibly important to avoid losing sleep on a regular basis because chronic sleep deprivation will cause problems in your daily life.
We knew that losing sleep can make you more irritable. What scientists are still learning about is this: Losing sleep reduces your pain tolerance, according to the New York Times, as well as your response to pain medications, according to a study by the National Institute of Health. These studies suggest that sleep-deprived people may have more pain for longer, and not be able to do as much about it with medication.
Scientists theorize that loss of sleep affects the body by increasing inflammation throughout the body, which could have an impact on the treatment of patients with chronic pain.
“These two vital functions, sleep, and pain, interact in complex ways that ultimately impact the biological and behavioral capacity of the individual,” the abstract of a 2005 study states. "Polysomnographic studies of patients experiencing acute pain during postoperative recovery show shortened and fragmented sleep with reduced amounts of slow wave and rapid eye movement (REM) sleep, and the recovery is accompanied by normalization of sleep.”
One way to deal with chronic back pain from your sleep environment is to improve it by buying a mattress with the right amount of support, firmness, and durability. Experts generally recommend a medium-firm mattress for back pain. Sleeping on a bed that is too soft, or has lost its support from use, will increase your chances of being too uncomfortable to sleep well. Slipping a disk in your back or having your spine become misaligned is not comfortable in the least, and you should avoid it at all costs.
You should also make sure you’re using the right kind of pillow for the way you sleep, and see if adding additional pillows for body support will help with the aches and pains.
Another way to deal with the problems is to work with a chiropractor to figure out a better way to sleep and get the kinks worked out in your body when the pain meds just aren’t cutting it. A chiropractor can help you find the perfect solution for your body’s specific needs. They can teach you exercises to reduce pain in a certain area, or stretches to avoid having that pain in the first place.
Take Care of the Most Important Item you Have
They say health is wealth so why not take care of the one body you have all your life? Chiropractic adds life to your years and years to your life.
These are some simple ways to enrich your life and make each day more meaningful. Chiropractic care should also be on here but we ran out of room ;)
There are a number of different reasons why patients decide to seek out chiropractic care. Whether you are getting adjusted for headaches, low back pain, or anything in between, there are a number of ways that spinal adjustments can help your overall health. Taking care of your spine means taking care of your entire nervous system. When you take care of your nervous system, your entire body can benefit. This is why there are so many great benefits of chiropractic care that the average person doesn’t even know about. Here are some of the best benefits of chiropractic care that could help improve your life.
2. Improve Posture
Over time, regular chiropractic adjustments can help align tilting and curves in your spine and help you improve your posture. This can be particularly beneficial when it comes to the curve in your neck. Many people develop neck issues younger than ever, due to their constant position sitting in front of a computer screen or hunched over a phone. With regularly chiropractic care you can improve this posture and stand taller and stronger.
3. Improve Your Mood
When you get adjusted, you are balancing your body’s entire system. This includes your body’s chemistry. This means that those who are suffering from certain chemical imbalances often benefit from chiropractic care. Many people dealing with depression can see an improvement in their mood with regular chiropractic care. Many individuals with ADHD have also seen great benefits with regular adjustments.
4. Improve Your Immune System
When you get adjusted, your chiropractor is removing subluxations that are preventing your nervous system from working properly. Your nervous system is in charge of sending and receiving information, including sending information to and from your immune system. Keeping your nervous system working properly keeps your immune system working properly, meaning your immune system will start working better and you will start recovering from illnesses faster.
5. A Greater Activity Level
The more active and mobile you are, the easier time your body is going to have fighting off any germs that find their way into your body. With less pain and a better sense of well-being, which are two direct results of chiropractic care, the more active you can be. Exercise, general activity, and taking care of yourself is easier, more enjoyable, and a routine that you can keep up with all season long.
Benefits of routine chiropractic care may include any of the following:
1. Piriformis Stretch
Lie on your back with arms outstretched. Bring the left knee to your chest and pull it from left to right using your right arm. Hold for 2 minutes and switch to the right knee. Stretch both sides 2x.
2. Iliopsoas Stretch
3. Quadratus Lumborum Stretch
4. Core Stability Exercises
5. Gluteus Medius Strenghening Exercise
The last exercise strengthens a muscle which is usually very weak on most people. Lying on your side, keep a slight bend in your knees. Open the knees up while keeping the feet together. Do this exercise 20 times and switch to the other side.
These exercises work great to stretch and strengthen muscles in the core and pelvis which can wreak havoc on many people. Jobs which require long hours of sitting or standing can cause muscles to tighten over time. Imbalances between muscle groups slowly cause more and more issues where tight muscles become tighter and weak muscles continue to weaken even more. Getting after these imbalances as quickly as possible can make a huge difference in reducing symptoms and greatly improving life and sleep quality. Remember to stay consistent with these exercises and know that its a marathon, not a race with any workout routine.
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After trying out SPORTea® as a hot beverage, I’m sold. Not only is this an extremely tasty and refreshing beverage, the health benefits extend beyond hydration as the ginseng, ginger and black/green tea blends may provide a heavy dose of other benefits as well:
SPORTea® Review: My experience
I started drinking it halfway through my workday and let me say, this is one refreshing beverage. It has a light, smooth and semi-sweet flavor that they describe as "bold CitrusSweet with a zip." I felt no need to add sugar or honey as the drink was pleasant tasting by itself I'd say it took about 15 minutes or so to feel any kind of energetic effect. I noticed my mood soon changed for the better and I no longer was experiencing the fatigue I had before. This stuff really does have a pretty potent effect on your energy levels!
SPORTea® Review: Conclusion
Personally, I love this drink as a hot beverage as it warms you from the inside out without the dehydration of caffeinated black teas or coffee.
The main upsides of SPORTea® compared to other sports beverages and teas is that it keeps you going throughout the day with zero jitters or worry of calories from sugar.
To purchase SPORTea®, visit SPORTea®’s Amazon page here.
If you don’t believe me, read the reviews on Amazon – this product has an amazingly loyal following for good reason. There are people on there who have been drinking this awesome tea for over 15 years!
Here's the latest commercial from Nature Rx on getting out and experiencing more nature.
Research shows that spending more time in nature improves your health, well-being, and leads to making better environmental decisions.
Fitness Trackers Revisited for 2016
A few months ago I wrote a blog article about fitness trackers. This was a fairly comprehensive study that took a few months to complete. I was looking for the perfect activity tracker which would accurately track my daily fitness levels, while at the same time being convenient to wear on a regular basis. This proved harder than I thought.
5.) The Mio Fuse had rave reviews on its ability to track heart rate better than any other wrist worn heart rate monitor. The bad part was the bulkiness, lack of sleep tracking and a horribly boring phone app.
4.) The Garmin Forerunner 225 seemed like the the perfect mix of heart rate, GPS and activity tracking all in one. It ended up being uncomfortably large and a little out of my budget to hold onto.
3.) The Misfit Shine 2 is very slim and the most comfortable out of the bunch. It has a beautiful app which gives you the ability to choose what specific activity you're about to do before you start tracking it. The tracker also allows you to wear it on your belt, in a pocket or even on your ankle. The not so great part is that the tracker fell out of the wristband on more than one occasion and was almost lost.
2.) Fitbit's Charge HR is great in just about every category. It tracks all activities while constantly monitoring your heart rate. Its app is well designed and allows for easy fitness challenges with friends. However, having to take it off to shower or swim since its not waterproof bothered me.
1.) And the best fitness tracker of 2016 is the Garmin Vivosmart HR! It's waterproof, tracks all activities and has a pretty nice app. The profile is slimmer than the Fitbit Charge HR but sticks out a little bit more on the wrist. To me, it feels more like a rubber bracelet rather than a watch and I liked this. Its harder to find friends on Garmin's network and this was the one downside for me.
Below is a video version of the list you just read. Please use the links above or look below the video to buy these products because each purchase helps support future product reviews!
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Thanks for reading!!
Garmin Vivosmart HR
Rated 4.5/5 based on 2 customer reviews
$149.00 In stockProduct description: Top of the line activity tracker from Garmin. Keeps track of steps, sleep, heart rate and calories burned. Customer reviews:
Best Activity Tracker of 2016! - by Thomas Pellatt, DC, December 21, 2015...
4.5/ 5starsIt's waterproof, tracks all activities and has a pretty nice app. The profile is slimmer than the Fitbit Charge HR but sticks out a little bit more on the wrist. To me, it feels more like a rubber bracelet rather than a watch and I liked this. Its harder to find friends on Garmin's network and this was the one downside for me.
Build a Stronger Core for Better Balance, Less Low Back Pain and Greater Well Being.
ChiroElite Chiropractic is having a new patient challenge/competition: Core Strength. A good majority of patients and public alike sit for most of their work day. Sitting has been labeled the new smoking. It not only tightens muscles in your back and legs but also prevents many muscles from being used. This tightness and weakening can wreak havoc on your back, SI joints and even cause issues such as sciatica and digestive problems.
Over the years I've done quite a bit of core strengthening both at the gym and in my living room. Many exercises require equipment of some sort but there are also quite a few which don't need anything. The latter just call for yourself and a soft surface incase you lose your balance and take a tumble. However, to really be able to do a full assortment of exercises, a few basic pieces of equipment are handy to have. This includes a yoga/exercise mat, swiss ball, stabilizer platform and the optional kettle bell weight.
Here are the three core challenge exercises we're doing at the clinic:
1. One-Legged Floor Touch
Stand on one leg. Reach down with both hands to touch the floor, keeping the weighted leg straight. Kick your other leg straight behind you so you make a horizontal line with the ground from head to toe. Come back up and repeat a total of 15 times per side.
2. Unbalanced Squat
Standing on an uneven surface, stabilizer platform or bosu ball; bend your knees as far as you can into a seated squat position. Be sure to keep your back straight by looking up the entire time. Slowly go back to standing and repeat a total of 15 times.
3. Swiss Ball Tuck
Using a yoga mat and swiss ball, climb onto the ball with your feet until you can securing wrap them around the ball to stabilize yourself. Keep your arms extended at all times and look forward to keep your back straight. Bring your knees to your chest as far as you can, being sure your pelvis doesn't rock down or back while do so. Extend back out and do 20 times total.
Our challenge comprises a before and after tally. Counting how many floor touches, squats and tucks patients can do at day one and comparing the improvement at day 30. I encourage everyone to do the same and see how much stronger and more balanced you can become.
Yours in Health,
ChiroElite's Blog for Chiropractic, Health and Fitness Info
Live at Your Best
Thomas R. Pellatt, DC
Chiropractor and Owner of ChiroElite Chiropractic + Rehab in Altoona, WI