It’s no secret that good health results from a balanced and planned diet. The food we consume gives our bodies the resources that it needs to run effectively. That being said, it is important to keep in mind picking the right type of foods to consume for a healthy back. Here is a short list of some of the nutrients you should be focused on including when your back is on your mind:

Vitamin A

This vitamin is most helpful when taken in the correct amount. As an antioxidant, it works at repairing tissue that forms in bones and also supports the immune system. If taken in excess, however, Vitamin A can increase the change of bone fracture. It’s found in a variety of liver, orange fruits and vegetables, and a variety of dairy products.

Vitamin B12

Vitamin B12 has a ton of health benefits, but also supports bone marrow growth and operation. It’s found primarily in meat, dairy, and leafy greens.

Vitamin C

This vitamin aids in healing and tissue maintenance. Vitamin C also helps collagen develop, which is necessary for cells to change into tissue. It’s found mostly in fruits and veggies unlike the first two vitamins in the list. Strawberries, broccoli, and citrus fruits are good places to start.

Vitamin D

Vitamin is key for bones to develop and grow in a healthy way, as it helps improve the bodies absorption of calcium. Keeping your bones healthy benefits in the long run as it lowers your chances of developing osteoporosis. You can find Vitamin D in egg yolks, fish oils, and sunlight.

Vitamin K

If it wasn’t for Vitamin K, we wouldn’t be able to use calcium correctly. It is found mostly in leafy green veggies, pork, and liver.

Iron

Iron helps your blood cells recycle carbon dioxide and absorb oxygen properly. The production of myoglobin, an crucial element of healthy muscles, is also helped by iron. Iron is found in liver, soy, eggs, grains, and more.

Magnesium

Magnesium is all about muscles and bones. It plays an important part in the muscles ability to relax and contract, and helps them maintain tone. It also helps bones maintain density and ensures the body correctly uses protein.

Calcium

Calcium is important in decreasing the chances of developing osteoporosis  and is largely responsible for ensuring the body has the proper amount of bone mass. Calcium is found in dairy products, broccoli, some types of fish, and more.

Why you Need to keep your back healthy?

Keeping your back healthy and strong will help lower the risk of injury and developing osteoporosis. Ensuring you have a well balanced diet is a very important step in this process! We hope this list helped widen your understanding about the importance of diet!

Have any back pain? Interested in chiropractic assistance? Give us a call at (425) 277-2225 or contact us online to schedule an appointment today.

Source: Spine Health

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What is yoga exactly? The practice combines focused stretching and breathing exercises with mediation. It is considered both an exercise and an alternative medicine that is practiced in different styles and intensities. Bikram and Hatha are two of the several different types of yoga.

The key with yoga isn’t that it’s relaxing on your body. According to an blog on Psychology Today‘s website, yoga relieves stress because it’s stressful! Focusing on breathing helps remove the stress you experience on your body and mind during yoga. While it may be initially difficult to focus on your breathing while doing challenging stretching exercises, it will eventually reap the reward of a less stressed life. Focusing on the moment in this way is a technique that you can apply to your daily life, resulting in the relaxation you’ve been working for. Yoga is about focus and overcoming stress and anxiety. It has the power to transform your life by improving your physical and mental health.

Feeling keen to get started? There are several yoga poses that are especially good for the stressed. Take a peek at a great top 10 list, here. One of our favorites is the first pose on the list, child’s pose. This one doesn’t just stretch in a good way, but is also perfect for beginners and experts alike.

We hope this has you considering yoga or beginning an exercise routine! Still feeling stressed? Give us a call at (425) 277-2225 or contact us online to schedule an appointment today.

Sources: Psychology Today, Mayo Clinic, WebMD, and Huffington Post.

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Some research suggests that those who don’t sleep well are more prone to develop Alzheimer’s, and that elderly people who experience more sleepiness are more likely to develop the disease. Generally, we experience less sound sleep and more interruptions as we reach an elderly age. It has been proven that the default mode network is negativity effected and less coordinated when we are sleepy. The default mode network describes the regions of the brain that are necessary for our introspection and are active even during rest.

Another study revealed that participants who were deprived of sleep had connectivity difficulties between their default mode network and hippocampus. The hippocampus is responsible for our memories and storing information. This is why we experience problems with our memory when these areas of our brain have difficulty communicating with each other.

Research conducted on zebrafish by Lior Appelbaum and Phillippe Mourrain of Stanford University concluded that sleep actually makes it possible for us to recover from our day, and that without sleep it would be impossible for us to absorb or store anything new.However, further research needs to be done to establish some of these research conclusions into facts. One thing that remains apparent is that sleep is necessary for day-to-day functions. It is a process that helps ensure we are able to store, organize, and recall information.

Are you having trouble sleeping? Chiropractic care may be able to help! Give us a call at (425) 277-2225 or contact us online to schedule an appointment today!

Sources: CNN, Scientific American, and About.com.

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It is widely believed that exercising when you feel sick can not only make you feel better but may help you heal. According to blog Healthuni, if you follow the “neck rule” exercise can be OK. The “neck rule” argues that if you have any symptoms above the neck it is safe to continue with your regular exercise. That means stuffy noses, headaches, and sore throats are consider in the safe zone.

If you have lung problems, chills, or a fever, experts strongly advise against working out.Exercising with a fever can increase your risk of dehydration and is dangerous for your health. Raising your internal body temperature can make your illness worse. Need a point of reference? WebMD says a fever of more than 101 degrees Fahrenheit is the tipping point.

If you find yourself hitting the gym even when you’re feeling crummy, try reducing the time or intensity of your work outs. Chances are if you break a sweat regularly you’ll end up feeling worse if you don’t work out, but sometimes it’s good to take some time off.

Still unsure of when you should take a break? Listen to your body. If you are having trouble breathing from tightness in your chest, you probably should skip the gym and take a nap. A typical uncomplicated cold lasts no more than a week, while the flu can last more then 10 days. This is especially true with bronchitis or sinusitis, which can last up to two weeks.

Those who exercise regularly come down with illnesses much less than those who don’t. Start working out to do some preventative maintenance for your body.

Feeling tense from your sickness? Give us a call at (425) 277-2225 or contact us online and schedule an appointment today!

Source: Healthuni and WebMD

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Ingredients

• 1/2 C Coconut Flesh
• 1 C Frozen Cherries
• 6-8 Basil Leaves
• 1-2 C Coconut Water or Water
• 1 T Chia or Hemp Seed

Combine these ingredients in a blender and enjoy! Even though the recipe doesn’t call for it, we think it’s great with about 1/2 C of ice to give it some thickness.

Experiencing muscle pain? Give us a call at (425) 277-2225 or contact us online to schedule and appointment today!

Recipe Courtesy of Smootie Alchemy

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1. Pilates focuses on the core, which results in stronger abdominal and spinal muscles.
2. Pilates workouts result in toned lean muscles and increased flexibility.
3. Pilates workouts result in better posture and alignment through its focus on muscle control.
4. Pilates make you more aware of your body by establishing a higher level of muscle awareness. 
5. Pilates focuses on breathing methods, which reduces stress and muscle tension.

Have sore, stiff muscles? Give us a call at (425) 277-2225 or contact us online to schedule an appointment today!

Benefits of Pilates – MindBodyGreen.com

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1. Increase risk of developing  scoliosis or kyphosis
2. Tension headaches resulting from constant pressure on the back of neck and shoulders
3. Osteoartheritis or degenerate joint disease in the shoulders
4. Straining in upper back and neck muscles from reguarly carrying a heavy weight in one position
5. Nerve microtrauma in the arm, resulting in tingling and numbness

Feeling strain in your back, neck, or shoulders? Give us a call at (425) 277-2225 or contact us online to schedule an appointment today!

Take A Load Off – Prevention.com by Alyssa Shaffer

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Lower Injury Risk

Stretching your muscles strengthens and improves your range of motion, causing the body to use less energy and become more flexible. The more flexibility your body has, the less likely you are to become injured during workouts and throughout your day.

Better Posture

Stretching helps improve your resting posture and muscular balance because it is a controlled way to elongate your muscles through their full range of motion. You can gain the most by holding your poses 15-30 seconds at the farthest point that isn’t causing pain.

Decrease Lower Back Troubles

Our lower backs carry a fair amount of stress throughout the day, and commonly contract while sitting or doing other daily activities. Stretching helps relax these muscles which reduces the tightening pain that many experience in their lower backs. The hamstrings, quadriceps, and hip flexors are a few good starting points if your back is feeling tensed.

Increased Blood Flow and Nutrient Delivery

People who stretch regularly will have a more efficient and greater blood supply to muscle tissues then those who don’t, because stretching increases blood flow efficiency and amount. Joint synovial fluid, the fluid that works to transport nutrients to the joints, is increased, allowing a greater range of motion. This reduces pain in the joints and the risk of joint degeneration.

Improved Overall Health

All of the benefits of regular stretching result in an improvement in physical health and relaxed muscles. Stretching promotes a reduction in stress which can result in higher feelings of well being and vitality.Yoga and pilates are two excellent work outs for people that can find time in their day, but even a few simple daily stretches can be beneficial.

Are your muscles still tight from stress? Give the team at Petett Chiropractic a call at (425) 277-2225 or contact us online!

Article Referenced:

Stretch Out – 5 Benefits of Flexibility – skinnyms.com

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Hamstring Stretch

When you don’t stretch your hamstring you will lose flexibility in your lower back.

1. Lie on your back with your legs straight.
2. Lift one leg into the air, and clasp your hands behind your knee.
3. Pull slowly until you feel your hamstring stretch.
4. Hold this position for 30 seconds.
5. Repeat with the other leg.

Knee Squeeze

This stretch will help keep your lower back limber and mobile.

1. Lie on your back with your legs straight.
2. Bring one leg up to your chest while wrapping your arms around your knee.
3. Slowly pull your knee to your chest.
4. Touch your chin to your chest while keeping your shoulders on the ground.
5. Hold this position for 10 seconds
6. Repeat with the other leg.

Hip Extension

This exercise will help strengthen your lower back without a risk of injury.

1. Lie on your stomach.
2. Lift one leg off the ground
3. Hold this position for 5 seconds, and then lower it.
4. Repeat with the other leg.

Curl Up

Keeping your abdominal muscles strong will help aid in the mobility of your lower back. This exercise will help strengthen your abdominal muscles.

1. Lie on your back with your knees bent and your feet on the floor.
2. Tighten your abs and lift your head and shoulders off the floor while keeping your neck in line with your spine.
3. Hold this position for 5 seconds.
4. Repeat 10 times for 3 sets.

Have any questions? Wanted to seek chiropractic assistance? Give the team at Petett Chiropractic a call at (425) 277-2225 or contact us online!

References: Live Strong: Lower Back Mobility Exercises

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Get Those Bones Movin’

Having a regular pattern of activity that you maintain is an element of any healthy lifestyle. Allowing your spine to move properly aids in the development of your spinal alignment. Keeping up with a workout routine that focuses on strengthening and muscle balance will also further support your health.

Water, Water, and More Water

Professionals suggest a minimum of eight 8 ounce (1 cup) glasses a day. Coffee and tea act as natural diuretics  and can leave our bodies screaming for more water. Drink a lot of coffee or tea? Add another 8 ounces of water for every cup you drink daily- your body will love you for it!

Keep Posture in Mind

If you pay more attention to your posture you’ll be more likely to notice any slumping. People who are desk bound every day may start to notice slouching at their mid-back and shoulders that are rolled forward. Professionals suggest imagining a string pulling you upward from the center of the top of your head to correct posture. If you have a slight curve in your lower back and neck, you’re doing it right!

Posture Should Never go on Vacation

Keep up the good health while you travel, work, and sleep by being conscious of your posture. When sitting in a chair or car, place a small pillow behind your lower back to create a slight curve. Take care to keep your seat in an upright position and to place headrests at the base of your neck.  Think your back problems are developed at night? Try falling asleep in an aligned position by laying on your back and using a small pillow to slightly lift your neck. Having a ton of pillows to surround you while you sleep may sound comfortable, but it actually ends up creating damaging effects.

Remember- it is easier to stay well then to get better. We hope you found these tips both useful and informative!

Have any questions? Wanted to seek chiropractic assistance? Give the team at Petett Chiropractic a call at (425) 277-2225 or contact us online!

Articles Referenced:
Free Yourself from Back Pain – life.gaiam.com by Jean Weiss

Photo Credit: Fitsugar.com, 29 Secrets, Streetbutterfly, Pinterest (Car Pillow)

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