In the bustling world of today, our lives are intricately intertwined with technology. From smartphones to laptops, we are constantly surrounded by screens, bombarded with notifications, and tethered to the digital realm. While technology undoubtedly enhances our lives in many ways, its pervasive presence can take a toll on our health and well-being, leading to a need for a digital detox.
As chiropractors, we understand the profound impact that digital devices can have on our bodies. Prolonged periods of screen time often result in poor posture, strained muscles, and increased stress levels, all of which can contribute to a myriad of health issues. However, by embracing the concept of digital detox, we can reclaim control over our health and embark on a journey towards healing and vitality.
What exactly is a digital detox, you might ask? Put simply, it involves consciously disconnecting from digital devices for a designated period of time. Whether it’s a few hours, a day, or an entire weekend, the goal is to break free from the relentless grip of technology and reconnect with the present moment.
Here are some compelling reasons why incorporating a digital detox into your routine can be immensely beneficial for your overall well-being:
- **Relieves Muscular Tension**: Hours spent hunched over a screen can wreak havoc on our posture and muscular health. Digital detox allows our muscles to relax and unwind, reducing tension and alleviating discomfort.
- **Promotes Mindfulness**: In a world filled with distractions, digital detox provides an opportunity to cultivate mindfulness and presence. By unplugging from technology, we can fully engage with our surroundings, savoring the beauty of the present moment.
- **Enhances Sleep Quality**: The blue light emitted by screens can disrupt our circadian rhythm and interfere with sleep patterns. By limiting screen time before bedtime, we can improve the quality of our sleep and wake up feeling refreshed and rejuvenated.
- **Fosters Human Connection**: In the digital age, meaningful human connection often takes a backseat to virtual interactions. Digital detox encourages us to prioritize face-to-face communication, strengthening relationships and fostering a sense of community.
- **Boosts Mental Clarity**: Constant exposure to digital stimuli can overwhelm our brains and impair cognitive function. Taking a break from screens allows our minds to rest and recharge, enhancing mental clarity and focus.
So, how can you embark on your own digital detox journey? Here are a few simple tips to help you get started:
- Set Boundaries: Establish designated times when you will disconnect from digital devices each day. Whether it’s during meals, before bedtime, or on weekends, prioritize periods of uninterrupted relaxation.
- Engage in Analog Activities: Rediscover the simple pleasures of analog pursuits, such as reading a book, going for a nature walk, or spending quality time with loved ones.
- Practice Mindfulness: Incorporate mindfulness practices into your daily routine, such as meditation, deep breathing exercises, or yoga. These activities can help you stay grounded and present in the moment.
- Lead by Example: Encourage your friends, family, and colleagues to join you on your digital detox journey. By setting a positive example, you can inspire others to prioritize their health and well-being.
In conclusion, digital detox is not just a temporary escape from the digital world; it’s a powerful tool for cultivating balance, resilience, and vitality in our lives. By embracing the principles of digital detox and nurturing our bodies, minds, and spirits, we can pave the way for a healthier, happier, and more harmonious existence. So, let’s unplug, unwind, and embrace the transformative power of healing from within.
Greetings from Lakewoods! As February unfolds, we’re not only celebrating Valentine’s Day but also focusing on the beating heart of our well-being: our heart health. Join us as we explore the importance of caring for our hearts, not just physically, but emotionally and spiritually too.
Keeping Your Heart Pumping Strong
At Lakewoods Chiropractic, we understand that a healthy heart is the cornerstone of overall wellness. Just like your spine supports your body’s structure, your heart supports your body’s vitality. Here’s how you can keep it strong:
- Aligning Your Lifestyle: Embrace daily habits that support heart health, including staying active, eating nourishing foods, and managing stress effectively.
- Checking in with Your Body: Regular chiropractic care isn’t just about your spine; it’s about ensuring your nervous system functions optimally, which in turn supports heart health.
Nurturing Emotional Well-Being
We believe that a healthy heart extends beyond physical vitality—it encompasses emotional well-being too. Here’s how to foster emotional harmony:
- Finding Balance: Through chiropractic adjustments and holistic wellness approaches, we help you find balance within your body and mind, reducing stress and promoting emotional resilience.
- Creating Community:Our practice is more than just a clinic; it’s a community of support and care. We’re here to listen, to encourage, and to help you thrive emotionally.
Cultivating Spiritual Vitality
At Lakewoods, we recognize that true wellness encompasses the spiritual realm. Here’s how you can nourish your spiritual well-being:
- Aligning Your Energy: Chiropractic adjustments not only align your spine but also help balance your body’s energy flow, fostering a deeper sense of spiritual connection.
- Embracing Holistic Healing: We believe in treating the whole person, addressing physical, emotional, and spiritual aspects of health to promote holistic healing and vitality.
Take Action for Your Heart
This February, let’s embark on a journey of heart-centered wellness together. Whether it’s through chiropractic care, mindful lifestyle choices, or fostering emotional connections, we’re here to support you every step of the way.
At Lakewoods Chiropractic, your health is our priority. Let’s make this February a month of nurturing your heart, body, and soul. Together, we’ll pave the path to lasting well-being and vitality.
Join us as we celebrate heart health, chiropractic care, and holistic wellness this February and beyond. Your heart deserves it, and so do you.
The holiday season brings joy and celebration, but it can also pose challenges to maintaining a healthy lifestyle. In this guide, we’ll explore practical tips to nurture your well-being amidst the festivities.
Navigating Food Choices:
Amidst the variety of holiday treats, approach eating with mindfulness. Savor each bite, pay attention to your body’s hunger cues, and opt for smaller portions to avoid overindulgence.
Hydration and Balance:
In the midst of festive drinks, remember the importance of hydration. Pair your indulgences with plenty of water or opt for herbal teas to stay balanced and well-hydrated.
Keep your body and mind active during the holiday season. Incorporate short workouts or physical activities into your plans, ensuring a healthy balance amidst the celebrations.
Prioritizing Quality Sleep:
Amidst the hustle and bustle, don’t compromise on sleep. Establish a consistent sleep schedule, create a calming bedtime routine, and ensure your sleep environment promotes quality rest.
Give traditional holiday recipes a healthy twist. Experiment with alternative ingredients, such as natural sweeteners, whole grains, and an array of colorful vegetables.
Acknowledge and manage stress during the holidays. Incorporate stress-reducing practices like deep breathing or meditation into your routine. Set realistic expectations, delegate tasks, and prioritize self-care.
Embrace the social aspect of the season by connecting with friends and family. Foster positive relationships, share thoughts and feelings, and find joy in meaningful connections.
Maintaining a healthy lifestyle during the holidays is about finding balance. Through mindful choices in eating, hydration, activity, sleep, and stress management, you can nurture your well-being and fully enjoy the festive season.
As the autumn leaves gracefully fall, November invites us to embrace a season of gratitude, reflection, and, most importantly, self-care. This month, let’s embark on a journey to prioritize our health and well-being, fostering habits that will not only see us through the winter but also lay the foundation for a vibrant life. Here’s your guide to a nourishing November.
November is the perfect time to reconnect with our relationship with food. As the holiday season approaches, let’s practice mindful eating—savor each bite, be aware of our body’s hunger and fullness cues, and choose nutrient-dense, seasonal foods. Incorporate colorful fruits and vegetables into your meals to boost your immune system and provide essential vitamins.
Gratitude and Mental Well-being:
Cultivating gratitude is a powerful tool for enhancing mental well-being. Take a few moments each day to reflect on the things you’re thankful for. Whether it’s the warmth of a cozy blanket or the support of loved ones, expressing gratitude can positively impact your mood and overall mental health.
Despite the cooler temperatures, make it a point to spend time outdoors. Whether it’s a brisk walk, a hike, or simply enjoying the crisp air in your backyard, being in nature has numerous health benefits. It can reduce stress, improve mood, and boost your energy levels.
As the air becomes drier, it’s essential to stay well-hydrated. Opt for warm beverages like herbal teas and broths, and don’t forget to drink plenty of water throughout the day. Hydration supports overall health, aids digestion, and keeps your skin radiant, even in colder weather.
Prioritize sleep for optimal health. Create a relaxing bedtime routine, limit screen time before sleep, and ensure your sleeping environment is comfortable and conducive to rest. Quality sleep is essential for physical and mental restoration, so make it a non-negotiable part of your routine.
Treat yourself to moments of self-care. Whether it’s a warm bath, meditation, or reading a good book, carve out time for activities that bring you joy and relaxation. November is an opportunity to recharge your mind and body, setting the stage for a resilient and balanced life.
Mix up your fitness routine to keep things interesting. Try incorporating a variety of exercises, from indoor workouts to outdoor activities. Explore yoga, strength training, or dance to keep your body moving and boost your overall fitness.
As we embrace November, let’s commit to nourishing our bodies and minds. By prioritizing mindful eating, gratitude, outdoor activities, hydration, quality sleep, self-care, and a diverse fitness routine, we lay the groundwork for a healthier and more vibrant life. This month, let wellness be your guide, leading you to a season of balance, resilience, and gratitude.
In the pursuit of a healthy and fulfilling life, one cannot underestimate the significance of a well-balanced diet. Among the essential nutrients, protein stands out as a cornerstone for overall health, and its importance is particularly profound for women. In this blog post, we will explore the crucial role of protein in supporting women’s health and well-being.
The Foundation of Life:
Protein is often referred to as the building block of life, playing a fundamental role in the structure, function, and regulation of the body’s tissues and organs. For women, this means supporting the growth and maintenance of muscles, skin, hair, and nails. Additionally, protein is essential for the production of enzymes and hormones, which are integral to various physiological processes.
Muscle Health and Metabolism:
Women, like men, benefit immensely from maintaining muscle mass. Protein is vital for muscle repair and growth, especially during periods of physical activity or exercise. This is particularly relevant for women engaging in strength training or resistance exercises, as protein aids in the recovery and strengthening of muscles. Moreover, having an adequate amount of muscle mass can positively impact metabolism, contributing to weight management and overall energy balance.
Hormonal fluctuations are a natural part of a woman’s life, from puberty to menopause. Protein plays a role in maintaining hormonal balance, influencing the production and regulation of hormones like insulin and estrogen. This balance is crucial for menstrual regularity, fertility, and managing symptoms associated with various stages of a woman’s reproductive life.
Osteoporosis, a condition characterized by weakened and brittle bones, is a concern for many women as they age. While calcium is often the focus when discussing bone health, protein is equally important. Collagen, a protein found in bones, provides the structural framework that supports bone density and strength. Ensuring an adequate protein intake is thus vital for the prevention of osteoporosis and maintaining optimal bone health.
Weight Management and Satiety:
For women aiming to manage their weight, protein can be a valuable ally. High-protein foods have been shown to promote a feeling of fullness and satiety, reducing overall calorie intake. Including protein-rich sources in meals and snacks can contribute to weight management by curbing cravings and promoting a balanced and sustainable approach to nutrition.
Good Healthy Protein Sources for Women:
Now that we’ve established the significance of protein for women, let’s delve into some excellent sources to ensure a well-rounded and nutritious diet. Incorporating a variety of protein-rich foods can be both delicious and rewarding.
Chicken and turkey provide high-quality protein with lower fat content, making them excellent choices for those watching their calorie intake.
Salmon and mackerel not only deliver protein but also contribute omega-3 fatty acids for heart and brain health.
For vegetarians and vegans, beans, lentils, tofu, and quinoa are rich in protein and offer additional benefits such as fiber and essential vitamins.
Dairy and Eggs:
Greek yogurt and eggs are versatile options, offering a protein boost suitable for various meals and snacks.
Nuts and Seeds:
Almonds, chia seeds, and pumpkin seeds make for convenient and nutrient-dense protein-packed snacks.
By diversifying protein sources, women can not only meet their nutritional needs but also savor a delicious and satisfying array of foods that promote overall health and well-being. Let’s celebrate the power of protein and make informed choices that nourish our bodies and elevate our lives.
Staying Healthy as a Weekend Warrior
Millions of people participate in sports each weekend as a way to stay active and stay connected to their friends. Inevitably as we age, the likelihood of an unexpected injury creeps up; so how can you stay healthy as a weekend warrior? You may be surprised to learn that the proactive steps you take during the week to stay well will directly impact your ability to keep enjoying your weekend sports.
Why it Matters:
Weekend sports such as a softball game may last a few hours. If you enjoy hiking or mountain biking, you may be looking at 4-6 hours of sports activities each weekend. Either way, it’s a short amount of time compared to the number of hours you spend working each week. That is why taking daily, proactive steps with your health are so important. Stretching to improve your mobility, strengthening to improve your support, and moving through your entire range of motion can help you feel more energized each day and potentially reduce your risk of injury on the weekends.
- Weekend warriors have a 40% lower risk of death due to cardiovascular disease.
- At least 75 minutes of vigorous exercise is recommended each week.
- Regular exercise during the week may help reduce your risk of injury on the weekends.
Building a new health habit takes time. Using your smartwatch or a health app is a great way to receive reminders to get up and stretch and move your body. The small steps you take to maintain a balance of strength and flexibility will help you continue to enjoy your weekends. Getting older doesn’t mean you need to stop playing sports, but it does mean that you should be smart about your approach.
Why Pro Athletes Choose Chiropractic
For over 100 years, professional athletes of all kinds have used chiropractic care to recover, reduce their likelihood of injury, and even get an edge in performance. But what used to be a secret is now well-known, and chiropractic care is used by sports teams from high school right up through the pros. Historically, the medical staff of pro sports teams have been focused on helping athletes recover from injuries rather than finding ways to improve their performance (that was left to the coaches). Chiropractors provide a unique bridge between the player, coach, and medical team by focusing on injury prevention, mobility, and performance.
Why it Matters:
Pro sports are big businesses, and athletes, coaches, and owners always maximize their talent. What began as a way to reduce injuries has advanced into a way to improve performance. New research shows how spinal adjustments can influence the brain, spinal cord, and even muscle strength. Here are three exciting findings from the research.
- Motor control and movement patterns can be influenced by receiving a spinal adjustment.
- Spinal adjustments can alter how you process pain.
- Increases in muscle strength have been found after a spinal adjustment.
Pro athletes choose chiropractic for many different reasons. For some, it’s the focus on mobility, while others are looking for a performance edge. No matter what drives an athlete to seek out a chiropractor’s expertise, one thing is for sure- the use of chiropractic care in competitive athletics is here to stay.
Can an Adjustment Help My Athletic Performance?
You may have heard that chiropractic care can help improve your athletic performance. Is it true? The truth is that many athletes work with chiropractors to improve their performance. Chiropractors unique outlook on health and well-being is a perfect match for athletes and people looking to stay active. To perform at your highest level, you need to optimize your body’s structure and function.
Why it Matters:
Sports keep getting more competitive. Even a slight edge can make the difference between success and failure. Athletes of all ages are always looking for a natural advantage that can help improve their perfor- mance. Exciting new research has shown that spinal adjustments can influence muscle strength, balance, and endurance. Here are the three key takeaways:
- Pain can reduce your strength, balance, and endurance.
- Spinal adjustments can improve joint and tissue motion.
- Chiropractic patients have been found to have improved strength and endurance .
Proactively working with a chiropractor, whether you are in pain or not, is a smart idea for athletes of all ability levels. Assessing your movement patterns, making adjustments when necessary, and helping you craft an at-home exercise plan are just a few of the ways chiropractors help athletes improve their performance.
How to Reduce Your Risk of Sports Injuries
As an athlete, there is nothing worse than being sidelined with an injury. Many athletes report that recovery’s mental aspects are just as hard, if not harder, than the physical recovery. With the proper plan of action, many sports injuries can be prevented. Improper training, incorrect stretching routines, and a lack of a good warm-up can lead to an increased likelihood of sprains, strains, and muscle injuries.
Why it Matters:
Developing a fitness plan that includes dynamic stretching, strength training, and cardiovascular exercise can help decrease your chance of injury. Each aspect of your plan requires movement or biomechanics. Biomechanics is the science of how your muscles, bones, tendons, and ligaments work together to produce movement. Ensuring that you have optimal biomechanics is critical if you hope to reduce your chance of injury. Altered biomechanics in one body joint can lead to compensations in others resulting in pain, increased risk of injury, or potentially advanced degeneration.
- Take time to move through your bodies full range of motion each day.
- Alternative training different muscles groups every other day.
- Schedule periodic movement assessments to improve your biomechanics.
Movement assessments are an essential part of every chiropractic evaluation. Chiropractors are trained to carefully examine your biomechanics and provide both passive and active ways to improve them. No two people move the same, which is why having a qualified healthcare professional analyze your movement is so important. By identifying altered biomechanics before you have pain and discomfort, you may not only be able to reduce your risk of injury but maybe even improve your performance.
The Underappreciated Health Benefits of Being a Weekend Warrior. Harvard Health Publishing. 2017. Impact of Spinal Manipulation on Cortical Drive to Upper and Lower Limb Muscles. Brain Sciences. 2017. The Effects of Chiropractic Spinal Manipulation on Central Processing of Pain. Scientific Reports. 2019.
Neurophysiological Effects of Spinal Manipulation. Spine Journal. 2002.
Effects of Chiropractic Care on Strength, Balance, and Endurance. Journal of Alternative and Complementary Medicine. 2020.
Preventing Sports Injuries. University of Rochester Medical Center. 2023.
Does Maintained Spinal Manipulation Therapy Result in Better Long-Term Outcome? Spine. 2011.
Chiropractors treat a lot of teenagers who are dealing with back pain. While many of them carry heavy backpacks at school during the day, it’s also not unusual for teenage athletes to experience strains and pains thanks to the after school sports they play such as football, basketball and tennis.
Typically teens have strong and healthy bodies, so you don’t think they’d need a chiropractor, right? But the reality is that many teens are dealing with back pain problems these days because they’re doing repetitive or intense movements in sports like gymnastics, baseball and bowling. One bad twist and they could be in terrible pain! Just like adults, teens can experience injuries when they’re engaging in sports.
Teens often think they’re invincible, so they want to show off to friends in the weight room by lifting weights that are seriously too heavy for them to handle! Or they practice for hours on end, doing the same movements over and over again, striving for perfection in things like tennis serves or trying to hit a baseball or softball pitch. They’re wearing themselves out. Furthermore, teens often don’t do much physical activity for long stretches of time– think summer vacation– and then overdo it when it comes time to stand out on their sports team.
If you’re a teen who has been dealing with severe back pain that has lasted more than four weeks, you should definitely see a chiropractor. If the pain wakes you up in the night, you’ve experienced sudden (and unexplained) weight loss, or you’ve had trouble walking, then your back pain might need specialized treatment.
From posture correction to stretching exercises, a chiropractor can work with a teen and help them overcome the back pain they’ve experienced from school stress and/or sports injuries. Call and schedule an appointment at Lakewoods Chiropractic, located at 255 Highway 97, #2A, in Forest Lake, Minnesota. Our number is 651-464-0800 or you can email [email protected].
Have you been feeling tired lately? Maybe you’re anemic. If your body’s tissues aren’t getting adequate oxygen, you might lack enough healthy red blood cells. This is called “anemia,” also known as low hemoglobin, and it can make you feel weak and tired. Other symptoms can include pale skin, irregular heartbeats, shortness of breath, dizziness, chest pain and cold hands and feet.
If your body isn’t making enough red blood cells, or you’ve been bleeding to the point where you’re losing red blood cells more quickly than they can be replaced, you might be anemic; Your body could also be destroying red blood cells, too, for whatever reason. Red blood cells carry oxygen from your lungs to all parts of your body. In order to produce red blood cells, your body needs iron, vitamin B-12, folate and other nutrients from foods you eat.
How’s your current diet? Are you getting enough vitamins and minerals? A diet low in iron, vitamin B-12, etc., could be contributing to your fatigue. Anemia can also develop thanks to intestinal disorders, chronic conditions, and, for women, menstruation/pregnancy issues.
So, what can you do to combat anemia? You should make sure you get more nutritious foods in you. For starters, iron-rich foods can help– these include beef, beans, lentils, dried fruit and dark green leafy vegetables. Then you should get more vitamin B-12 from things like meat, dairy products, and fortified cereals. It doesn’t hurt to also boost your vitamin C intake through citrus juices, peppers, broccoli, tomatoes, strawberries and melons. And you’ll want to improve your folate intake by eating green peas, kidney beans, peanuts and enriched grain products like bread, pasta or rice.
If not treated, anemia can cause problems, including poor immunity, severe weakness and possible heart failure. Those most likely to experience anemia include women, infants, people over 65 and those taking blood thinners.
In order to help manage anemia, follow a healthy diet, drink plenty of water, exercise regularly, and wash your hands often to avoid infection. Talk to your doctor(s) about any changing symptoms, and perhaps keep a diary of your symptoms over time. Additionally, avoid certain foods and drinks while battling anemia, including coffee, tea, milk, egg whites and soy protein.
Your body benefits from essential fatty acids. The two primary essential fatty acids are popularly known as omega-6 and omega-3. Your body doesn’t produce them on its own, so you have to eat certain foods to get them.
So what should you eat in order to get essential fatty acids into your body? For omega-3’s, green foods are great, such as kale, collards, chard, parsley, etc. Dark green veggies as well as cereal grasses (wheat/barley) will provide your body with omega-3’s. You can also get them from flax seeds, pumpkin seeds, soybeans and tofu. As for omega 6’s, you can consume nuts, seeds, grains, legumes and dairy.
How do they help your body? Essential fatty acids help your body form healthy cell membranes as well as regulate blood pressure, liver function, immune/inflammatory responses, blood clotting, etc. They also help with proper thyroid and adrenal activity and the proper functioning of the brain and nervous system. As if that’s not enough, they also support healthy skin and hair, help breakdown cholesterol, and help with hormone production. No wonder they’re called essential, right?
Related to the idea of essential fatty acids are the terms “saturated” and “unsaturated” fat. Saturated fats have no double bonds in their chemical structure and are a solid consistency at room temperature. You’d find them in animal meats like beef and pork, as well as plant oils, dairy products (cheese, butter), processed meats (hot dogs, bacon, sausages), and pre-packaged snacks such as chips, cookies and pastries. Ideally, limit these foods to 5% or less of your daily caloric intake so you don’t overdo it on saturated fat. If you consume too much saturated fat over time, you might end up with heart disease. Unsaturated fats contain one or more double bonds in their chemical structure and they’re typically liquid at room temperature. You can get unsaturated fat from nuts, salmon, tuna, olives and avocados. Unsaturated fat is considered “good” for you, so eat some of the aforementioned foods in your diet to improve your overall health.
It can be challenging to figure out what to eat and what to avoid, but the general rule is that natural foods are better for your body than pre-packaged foods that may have added sugar, salt and/or fat in them.
Are your joints “all messed up” and feeling painful? Do you have reduced range of motion? Arthritis is no joke! It means pain, swelling and reduced range of motion in the affected area, and it can hamper your everyday life. You’re not able to do the things you used to do and that can be depressing. Chiropractic care, though, can help people with arthritis. You can feel better and get back to the person you want to be.
As people age, their joints can wear down over time… and “osteoarthritis” is what this is called when things start degenerating to the point where the cartilage between joints is less, such that joints rub together causing friction, leading to stiffness, swelling and pain. Ugh! That said, some things can help: staying fit and active, building and strengthening muscles, and using cold/hot therapies can be some short-term solutions. Long-term, though, it’s best to seek chiropractic care where your chiropractor works on restoring alignment to the spine and other joints. By using hand manipulation to help restore proper nerve communication, your chiropractor helps the body heal itself, giving you improved health and wellness.
What about rheumatoid and psoriatic arthritis? Rather than being degenerative in nature, these types of arthritis involve inflammation in the joints and tissues surrounding them. There’s a decrease in joint tissue and/or fluid such that inflammation causes pain. A chiropractor can make adjustments to restore nerve communication and improve blood flow.
Want to slow down or stop the progression of arthritis? Make an appointment at Lakewoods Chiropractic in Forest Lake, MN. Chiro care can help reduce the pain, naturally, and improve your ability to do the things you want to do, like knit or play sports. Call Lakewoods Chiropractic at 651-464-0800 to schedule your appointment. And for more information about this topic, see this page: https://lakewoodschiropractic.com/arthritis-healthy-aging-osteoporosis/